What is a crossover trainer and how to use it correctly?

The crossover is a power isolating simulator and allows you to train the muscles of the chest, shoulder girdle, back and press, while the load is distributed only on the necessary target muscles

Thanks to the active development of the fitness industry, many interesting new products have appeared on the sports goods market. And the most popular in the “family” of equipment for gyms are crossovers – multifunctional weight-block simulators. They are designed to perform isolating exercises and are suitable for working out all muscle groups. And for the fact that crossover allows you to carry out complex strength training on the spot, it is often called the gym in the gym.

The crossover design is based on two rack-mounted frames connected by a crossbar. Each frame is equipped with a load block fixed on cables with a supply of weight plates. During work on the simulator, the traction blocks move along certain trajectories. In this case, the user can pull the handles in different directions, working out the muscles at the desired angle. The crossover is unique in that it allows you to perform isolating exercises aimed at relief. These exercises do not cover several joints and muscle groups at once, but affect a certain group in isolation.

Important! Crossover can be used for the rehabilitation of people with injuries and problems of the musculoskeletal system. See also: How to develop physical strength?

Benefits of crossover trainers

Weight-block models are suitable for both men and women and are valued for:

1. Ease of operation – there are no complicated knots in them, and the working weight is regulated by moving the lever that fixes the traction blocks.
2. Convenience – Unlike free weights where the lifter has no actual support, crossover training makes it easy to maintain proper body position and balance.
3. Versatility – both professional athletes and beginners can practice on them.
4. Variability – on the crossover, you can perform a large number of exercises in different variations, so the workout will definitely not be monotonous.
5. Maximum safety – all elements of the simulator are securely fastened, and the loads are away from the user.
6. Multifunctionality – during training, you can work out the dorsal and pectoral muscles, shoulder girdle, arms, hips, buttocks, abdominal muscles. At the same time, regardless of the chosen exercise, the rest are pumped simultaneously with the target muscle, which makes the training complex.

Crossover training rules

Gym instructors recommend doing a crossover workout immediately after a warm-up, as strength exercises require a lot of energy to perform. As for the rules for working on the simulator, there are several of them:

• the load must be selected depending on the physical condition and training of the user;
• during the exercises, the back should be straight, and you need to move the handles while doing traction while exhaling;
• it is better to train the muscles of the upper and lower body not within the same session, but every other day – this approach will avoid overloading the body.

Fitness instructor advice. There are two ways to change the intensity of training on a crossover – by increasing (decreasing) the number of repetitions or by adjusting the weight of the load. See also: Learning to pull up on the crossbar!

Actual exercises on the crossover simulator

Among the most relevant exercises performed on the crossover simulator:

For the upper body:

1. Reduction of hands – allows you to work out the pectoral muscles and form a beautiful relief. It is performed with a straight back with both hands at the same time, which are reduced in front of you so that the elbows do not touch the torso.
2. Flexion and extension of the arms (is an alternative to exercises with dumbbells or a barbell) – trains the biceps and triceps. To train the biceps, the handles should be connected to the lower traction block, and the triceps are worked out with a straight handle in up or down movements.
3. “Lumberjack” is an effective exercise for strengthening the abdominal muscles. It is performed in each direction separately, and the thrust is done with two hands for one handle.

For the lower body:

1. Squats from the lower weight block – provide the maximum load on the gluteal muscles without negative impact on the knees. And the muscles of the hips, back, and abs are worked out as a bonus.
2. Leg swings (back and to the side) – performed under load with each leg in turn, allow you to pump the gluteal muscles.

The Crossover is the perfect all-in-one strength training machine. And in order to avoid injuries and overload, it is better to start working with it under the guidance of an instructor. See also: What is cross training in fitness?

Technique for performing exercises on a crossover simulator

The crossover is a power isolating machine and allows you to train the muscles of the chest, shoulder girdle, back and press, while the load is distributed only on the necessary target muscles. The simulator consists of two weight-block frames connected by a jumper. Cables and handles are stretched to the weight blocks, and when using the simulator you have to pull the cables with the necessary weight.

The main exercise performed with the help of a crossover is the reduction of hands. Performing it in different variations, you can emphasize the load on different parts of the pectoral muscles. The working weight does not really matter: it is much more important to feel the stretch and contraction of the pectoral muscles. See also: Why do you need muscle hypertrophy training?

Technique for performing exercises on the lower blocks:

• set the weight, take the handles, stand in the center of the simulator, placing your legs on the same line;
• push your chest forward and up, take your shoulders back.
• while inhaling, raise your hands up and bring them together;
• do not strain the biceps if you want the load to be only on the chest;
• take a short break at the peak point;
• as you inhale, lower your arms down, keeping the deflection in the thoracic spine.

Technique for performing exercises on the upper blocks:

• set the weight, take the handles, stand in the center of the simulator, placing your legs on the same line;
• bend over, keeping your back straight (45 degree angle);
• as you exhale, bring your hands together in front of you, trying to make movement due to the work of the chest muscles;
• at the point of peak contraction, pause a little;
• spread your arms to the sides as you exhale.

No free weight exercises will give a XNUMX% load on the pectoral muscles, unlike a crossover. But be careful: follow the technique and consult with the trainer if you are prepared enough to use the crossover (especially bringing your hands through the lower blocks). See also: How to choose the right personal trainer?