CHAIN CROSS-OVER
PRIMARY TARGET : CHEST
OTHER MUSCLES : SHOULDERS
1. Firstly, make sure that both the
pulleys are at same height above your head, according to your tallness.
2. Secondly, make sure that both sides
of the pulleys have the same load.
3. Hold the handles of both the pulleys.
4. In the starting position, lean your
torso down ward upto some depth, With your elbows slightly bend to prevent
stress at the biceps tendon.
5. Now, with a deep inhale, extend your
arms to the forward side in a wide arc until you feel a stretch on your chest.
6. In the above position your hands are
just in front of your upper chest.
7. Pause for a second, feel the
contraction in your chest and shoulder muscles.
8. Return back via following the same
wide arc, to the starting position slowly as you exhale.
9. Repeat as many times as recommended.
TIPS:
Ø During the whole exercise, your torso
and waist should be stiff and straight.
Ø During the exercise, torso should be
leaned forward.
Ø Slightly bend your hips and knees during the
exercise.
Ø Make a full control on your body
during the exercise.
Ø For the sake of variation, you can do
this exercise by holding your torso straight to height without leaning forward
and stepping one foot forward.
Ø Pace, while doing the exercise must
be slow or medium.
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