The crossover is a miracle exercise machine where you can train just about anything

Inability to use exercise equipment – this is the problem faced by most beginners who are bored with exercising at home. And now it’s time to try your hand at the gym. But it’s a little scary to approach unfamiliar machines, because it seems that everyone around you is looking at you and just waiting for mistakes, and it’s awkward to ask. If you recognize yourself, this material is for you. We will tell you what a crossover is and dispel all the myths about it.

top trainer of the World Class network of fitness studios

“This is a truly unique exercise machine. It is so big for a reason, with its help you can do a complex strength training without moving from your seat”.

What is a crossover?

It is a multifunctional isolation strength training machine, where you can train almost everything: leg, chest, shoulder girdle, back and abs. It is designed to perform isolation exercises and is suitable for all muscle groups. The crossover usually consists of two iron poles connected by a bar, as well as weights and handles.

What are the benefits of crossover training?

This is a very good training machine in terms of variability of exercises, you can pull blocks in different ways: sitting, lying down, standing. And at the same time you can use the muscles to varying degrees. Isolation loading, when an exercise affects only one muscle or group of muscles, is of additional benefit. For example, lifting a barbell on the biceps is not an isolation exercise.

The undeniable advantage of this exercise machine is the constant tension of the muscles during the exercise, stabilizer muscles are also included. In the crossover, their maximum stretching is achieved, which contributes to the supply of blood and oxygen.

top trainer of the World Class network of fitness studios

“There is no universal instruction on how to use the crossover, because the exercises performed in it are too many, all of them are done differently. You need to change the handles, move the cable from bottom to top and vice versa, selecting the necessary angle”.

Technique of performing exercises on the crossover machine

Exercises that can be done on the crossover, so many that all of them and do not count, not to mention the technique of execution. However, there are a few general points that you should always keep in mind.

• Do not overload the muscles. First of all, proportion the weight and the number of approaches.
• Do not load several large muscle groups in one day.
• Perform all exercises with a straight back.

Who are suitable for crossover exercises?

Exercises performed in it are suitable for everyone, regardless of the level of sports training. In particular, because you can adjust the load by moving the lock and selecting the right number of kilograms. At first, put less, or better at all minimum, to get used to the exercise and determine what weight is optimal for you.

Complex of back exercises with the crossover trainer

1. upper block pull

Perform three approaches of 10-12 repetitions.

2. barbell pulling in an incline

Perform three approaches for 10-12 reps.

3. Crossover bent-over pullover

Tehnika

1. Take the handle of the upper block in your hands, place your feet shoulder-width apart.
2. Take a couple of steps back, lean forward.
3. Keep your back straight.
4. As you exhale, lower your arms down to the level of your hips.
5. Ieelpojot atgriezieties sākuma pozīcijā.

Perform three approaches of 12-15 repetitions.

4. Horizontal single arm crossover pull sitting on the bench

Tehnika

1. Sit on the bench, rest your right foot on the platform.
2. With your right hand grasp the handle of the lower block.
3. As you exhale, pull the handle toward you, bending your arm at the elbow.
4. Keep your back straight.
5. Ieelpojot atgriezieties sākuma pozīcijā.

Perform three approaches of 12-15 repetitions.

Complex of exercises for pectoral muscles with a crossover trainer

1. Bench press

Perform three approaches for 10-12 repetitions.

2. Shoulder adduction lying on an inclined bench

Perform three sets of 8-10 reps.

3. Crossover shoulder raise from overhead positions

Tehnika

1. Stand up straight, place one leg slightly backward and the other slightly forward.
2. Grasp the handles with your hands and pull them apart.
3. As you exhale, bring your arms together in a powerful movement.
4. The arms can be brought together either at shoulder level or at abdominal level.
5. Ieelpojot atgriezieties sākuma pozīcijā.

Perform three approaches of 12-15 repetitions.

4. Shoulder crossover from the lower points

Tehnika

1. Stand up straight, one leg forward and slightly bent at the knee.
2. Grasp the lower handles and lower your arms.
3. As you exhale, pull the handles upwards so that they come together at one point in front of your chest.
4. Keep your arms straight.
5. Ieelpojot atgriezieties sākuma pozīcijā.
6. Do not bend your back during the exercise.

Perform three approaches of 12-15 repetitions.

Complex of shoulder exercises with a crossover trainer

1. Dumbbell bench press with incline

Perform four approaches of 10-15 repetitions.

2. Side swings in the crossover

Tehnika

1. Stand in a crossover, place your arms crosswise in front of you, but lower them and bend them slightly at the elbows.
2. Make it so that the right grip is in the left hand and the left grip is in the right hand.
3. As you exhale, slowly spread your arms out to the sides and up, keeping your elbows high.
4. Ieelpojot atgriezieties sākuma pozīcijā.
5. Try to keep your back straight.

Perform three approaches of 12-15 repetitions.

3. two-handed swings in front of you

Perform three sets of 12-15 reps.

4. Incline swings

Perform three sets of 12-15 reps.