{"id":9969,"date":"2018-12-23T14:46:18","date_gmt":"2018-12-23T14:46:18","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=9969"},"modified":"2021-07-30T16:23:48","modified_gmt":"2021-07-30T16:23:48","slug":"prosagogi-ton-cherion-ypo-antistasi-me-trochalies","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/prosagogi-ton-cherion-ypo-antistasi-me-trochalies\/","title":{"rendered":"High cable cross-over"},"content":{"rendered":"<p><strong>Exercise details<\/strong><\/p>\n<ul>\n<li><strong>Target muscle:<\/strong> Sternal (Lower) Pectoralis Major<\/li>\n<li><strong>Synergists:<\/strong> Clavicular (Upper) Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Anterior Deltoid, Latissimus Dorsi<\/li>\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<p><strong>Starting position<\/strong><\/p>\n<ol>\n<li>Stand between two high pulleys.<\/li>\n<li>Grasp the stirrup of the left pulley with your left hand and the stirrup of the right pulley with your right hand using an overhand grip.<\/li>\n<li>Bend forward a little by flexing your hips and knees.<\/li>\n<li>Internally rotate your shoulders so that your elbows are shoulder height.<\/li>\n<\/ol>\n<p><strong>Execution<\/strong><\/p>\n<ol>\n<li>Keeping your elbows slightly bent, exhale as you slowly pull the stirrups together in a downward hugging motion.<\/li>\n<li>Hold for a count of two and squeeze your chest.<\/li>\n<li>Inhale as you slowly reverse the motion until you feel a slight stretch in your chest.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<p><strong>Comments and tips<\/strong><\/p>\n<ul>\n<li>Keep your body still and the movement under control. Only your arms should move.<\/li>\n<li>Keep your elbows slightly bent.<\/li>\n<li>Instead of just bringing the stirrups together, it\u2019s a good idea to cross the stirrups and thus strengthen the cross-over range of motion.<\/li>\n<li>By internally rotating your shoulders as you perform the high cable cross-over, you bring the origin and insertion of your pectoralis major into better alignment, which ensures a shorter and more favorable contraction pathway and better isolation.<\/li>\n<li>The high cable cross-over does not work the exact same muscles as the cable cross-over.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Anterior Deltoid, Latissimus Dorsi Mechanics: Isolation Force: Push Starting position Stand between two high pulleys. Grasp the stirrup of the left pulley with your left hand and the stirrup of the right pulley with your right hand [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9971,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731],"tags":[],"class_list":["post-9969","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/9969","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=9969"}],"version-history":[{"count":1,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/9969\/revisions"}],"predecessor-version":[{"id":9970,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/9969\/revisions\/9970"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/9971"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=9969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=9969"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=9969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}