Hands-off in the simulator and work in the crossover

Beautiful breasts - this is the cherished dream of not only women, but also men, even remotely related to the sport. We all saw on the beach pumped up guys with gorgeous torsos, invigoratingly playing pectoral muscles. Indeed, it is difficult to resist. That's why the simulators of the "butterfly" type are occupied by the visitors of sports halls - in order to look a bit like beach beauties.

A bit of theory

The reduction of hands in the simulator is aimed at the development of large pectoral muscles, which give the breast volume. However, this exercise will not add weight to the masses - it is good for bringing the muscles into tone, "cutting" the bottom of the large thoracic and adding relief and clarity to it. Usually it is recommended for finishing tired muscles. In addition to the large chest in the exercise, the mixing of hands in the simulator involves a few more muscles. How the process is going on, we will tell further.

The hands can be held in the simulator standing with the help of the crossover simulator and sitting - in the "butterfly" simulator.

Exercise in a crossover

Crossover, or cross-traction - is a universal pull-block simulator, successfully replacing a few simpler projectiles - it allows you to perform exercises for many muscle groups. For example, it develops leg muscles, arm and back muscles, shoulders, the press and pectoral muscles.

Visually this simulator resembles a medieval torture instrument. It consists of the load frames connected by a crossbeam. Exercises are performed by traction with a cable attached weight with adjustable weight. Perfectly suitable for "polishing" large pectoral muscles to athletes who have no problems with the mass.

Advantage of crossovers

Athletes love crossovers not so much for their versatility, but for the advantages that training gives them:

• Permanently energized large pectoral muscles;
• Safety for joints, since large weight is not used;
• Allows to minimize the muscles of the breast;
• Allows you to load different bundles of pectoral muscles, changing the slope of the body.

Technique of execution - a classical variant

First you need to choose the right weight on the simulator. Naturally, on both sides it should not be different, which will allow you to make smooth movements without distortions. Then occupy the position in the simulator (in the middle): do not bend forward much, the feet are on the width of the shoulders. You can slightly bend the knees. There is a variant of the initial position, in which one leg is set forward for greater stability. In this case, you need to change the position of the legs in the approaches - this will prevent asymmetry of the load on the sides.

The next step is to grab the handles. You will feel the stretching of the muscles, bend your arms slightly in the elbows and do not unbend it during the whole exercise.

Slowly, without jerking, while exhaling, bring your hands in front of you below. The back does not bend and does not change the angle of inclination. Feel the tension of the pectoral muscles. Fix this position for a couple of seconds.

Take the initial position on inspiration.

Many find the hands in the simulator sitting more comfortable and simple. Often this exercise is complemented by work in the crossover, which leads to better results.

Training in the "butterfly" simulator

The simulator has been named so because of external similarity of movements at training with movements of wings of the butterfly. Reducing the hands in the simulator "butterfly" is powerful even for beginners. Two versions of the simulator are common: with stops for the forearms and without, the first are more common.

Below is the technique for the first option.

Technique of execution in "butterfly" with forearm restraints

First you need to set the correct weight (you must do the exercise without jerking). Then occupy the position in the simulator and firmly press your back to the back, and forearms - to the stops, elbows should be at the bottom of the chest. On exhalation, begin performing the hands before the chest on the simulator. Hold hands until the limiters touch the levers. Further, spread your arms on inhalation, but not completely - so will also work deltoid muscles.

That, strictly speaking, that's all. Nothing difficult, if you observe the technique and do not try to immediately take the maximum weight, otherwise injuries can not be avoided.

Training in the "butterfly" for girls

First of all, it is necessary to make a reservation that the girl will not be able to enlarge her breasts, performing exercises in a butterfly, a crossover or elsewhere. We ask ourselves a reasonable question: why then it should carry out the reduction of hands in the simulator? It's simple - exercises on the large pectoral muscle can bring it into tone, tighten and create a beautiful bust line. It is especially true after a strong weight loss or childbirth.

The most important thing when doing exercises in the "butterfly" is to put the weight correctly. It should be such that the last few repetitions you did with difficulty. If you combine work in the simulator with push-ups from the floor and bar presses, lying on a straight or inclined bench, you will soon be able to evaluate the result. The main thing is the regularity of training.