For a correct development of the upper train, we can not carry out varied seeking push-up and exercises that allow for widening of the rib cage, so today we will describe in our beginner’s Guide an exercise for the work of the so-called breast crossing of pulleys Stand up.
Performance pulleys crossing technique
To start the movement we should put us in the middle of a high pulley and take the handles of the same in both hands. We are inclined or little torso forward, we slightly flexed elbows and knees and separate a little toes. Since the arms parallel to the ground started the exercise.
With closed fists and without modifying the flexion of the elbows, mobilize the arms from the top towards front of the torso as we a pulley crossover, passing a hand over another. We inspire at the end of the movement and begin the return of way controlled at the initial position.
In the next downhill we must toggle the crossing of hands, i.e. leave below which initially step above the other across the pulleys.
Muscles worked with pulleys crossing
As we have said previously, the crossing of pulleys It is an exercise mainly requested the chest work, i.e., the pectorals major.
If we raise more arms and change the angle of the torso will be working on different beams of the pectoralis major.
Similarly the crossing of pulleys requests work from the pectoralis minor It lies beneath the pectoralis major and allows to stabilize the scapula at the same time that tilt forward shoulder.
It is an exercise that has a great tour and produce stretching and contraction of the muscle pectoral It produces a lot of work and good muscle congestion.
Tips and common mistakes when making crosses of pulleys
- Modify the flexion of the elbow: If we extend the elbow to raise the arms and then bend them too much, do not we will be doing a proper job and we can damage the joint as well as overloading the shoulder in the negative phase of the exercise. Therefore, during the entire arms should remain slightly flexed and should only be mobilized as a whole.
- Mobilize the torso: back should remain straight at all times and we must not lean more to down arms nor put us standing in an upright position when we raise the arms to lower the weight. Throughout the exercise the trunk should be slightly inclined forward.
- Make sudden movements: If we let the weight fall arms will be too high and can injure the shoulder and the elbow, therefore the movement should be controlled, without pulse or dropping the weight raised by means of pulleys.
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