Fitness Pulley System

07/12/2024

China fitness equipment Manufacturer and Supplier

How can we miss the Low Cable Crossover in strength training and weight loss training?

It is well known that the standard action of Low Cable Crossover mainly serves

Target muscles: upper chest; anterior deltoid (auxiliary muscle group)

Initial position:

1. Set the bench to an incline of 30 degrees, place it between the two pullers, and install a D-shaped handle on the low puller.

2. Adjust the position of the bench so that the shoulders and the puller are in a straight line. Grip the handles, sit on the bench, and keep your chest up. Keep the angle of your elbows unchanged throughout the movement.

Action process:

1. Contract your chest muscles, bring your hands close to each other above your chest in a wide arc, and squeeze hard at the top of the movement. Exhale before relaxing the strength, and then return to the starting position along the original path. Don’t let the puller pull your elbows too far back.

Key points: Because the handles are low, stretching your arms outward can widen your chest, and keeping the elbows bent can effectively portray the chest limit

To do a standard movement well, the following equipment comparison is indispensable

cable workout Among the pulley system equipment, cable crossover can be said to be another super popular existence. You may often see people talking about cable crossover and functional trainers.

What is the difference between the two?

The most common way is to use the spacing between the two sides of the cable to distinguish them. The wide one is called a cable crossover, and the narrow one is called a functional trainer. But do they have a clear boundary? This is not clear. In experience, the cable crossover may have a spacing of 2.5 to 3 meters or more on both sides, while the functional trainer has a spacing of 1.5 meters to 2 meters.

Crossover means to cross the lines, which is actually possible with a functional trainer, but based on experience, the wide spacing feels better for crossover operations, and the other is to do chest presses, which is generally better for wide spacing evaluations

Schematic diagram of cable crossover (wider width on both sides) On the other hand, the functional trainer is more widely used, mainly because the two outlets are closer,can be combined and used through a connecting rod (the weight can be “theoretically” doubled to make up for the weakness of the 2:1 weight ratio mentioned later)

There is another type of Freemotion Fitness machine, which can be combined with different widths by using the rotating arm method. The rotating arms are long or short, and the most common ones are long rotating arms. If you want to fully utilize the function of this machine, it actually takes up a lot of space, especially when doing seated horizontal pulls (e.g. horizontal seated rowing). When using it, you should evaluate the space that may be reserved.
The reference map of the free arm fly manufacturer, you will find that if you want to use it with full function, it actually takes up a lot of space.

Another point to mention is the weight ratio of the cable crossover. The most common ratio on the market is 2:1. This is because some movements are actually small muscle group training in response to multi-functional training. If the 1:1 design is used, there may be problems with adjusting the weight. The 4:1 design is also common because the 4:1 design means that you can pull out more cable length (4 times the stroke), which is more beneficial for some sports training projects (such as sprinting or turning). There are 1:1 cable crossovers, but they are a bit awkward to use. First, the adjustment section is thicker, and second, the cable is shorter, which may limit certain projects.

Some carefully designed cable crossover systems can dynamically switch the weight ratio, such as 2:1/4:1 switching, which involves more complex routing and mechanism design.

The machine in the picture shows the 2:1/4:1 switch.

Comparisons between Cable Crossover and Low and High Puller

(1) Cable Crossover vs. High and Low Puller

The most common comparison is Cable Crossover vs. Low and High Puller, which has been compared to death.

The advantage of Cable Crossover is that it is height adjustable (low and high puller is fixed, and you may need to adjust your body posture/height to match the action).

The weight adjustment range of the Cable Crossover can be adjusted to be finer. On the other hand, the disadvantage is that the weight will be 1/2 of the actual weight, which will cause the problem of insufficient weight when you want to work on large muscle groups.

Therefore, some manufacturers will add full-weight stacks, such as 200 kg on one side, to achieve the effect of being able to do 100 kg, but in fact, only one side needs to achieve this. But my personal opinion is that if there is another low and high puller, then Cable Crossover can do its original job and only need 50/60 kg.

In addition, due to the design of the mechanism, the highest point of the Cable Crossover is usually not as high as the high pull point, but a little lower, which will also affect the handles you can use. At present, there are more and more hand-friendly handles on the market, and there are more and more conversion links, which will also reduce the starting point and compress the travel that can be done by the high pull.

(2) Integrated frame vs frame + Independent Cable Crossover/low and high puller

This is also often asked. Basically, it depends on your site restrictions. If it is too small, you can only choose an integrated frame. If you have room and care about the convenience of use,

then choose a frame plus an independent Cable Crossover/low and high puller.

However, my personal experience is that if it is an integrated frame combined with a central low and high puller, it is actually a better choice in terms of use, because the main conflict between the use of Cable Crossover and the frame is that the disassembly and assembly of the J hook is very annoying, and there will be problems with how to sit when using the Cable Crossover for high pull (extra accessories), but the central high and low pull does not have these problems, so I personally think that there will be less interference.

(3) Regarding Cable Crossover vs. Dumbbells

Dumbbells can basically achieve the effect of Cable Crossover, but they are limited by the fact that the weight of dumbbells is vertically downward, so the body needs to cooperate, which is sometimes difficult to do. If it is a Cable Crossover, the direction of the cable does not affect the force effect, and the weight can be switched quickly. Cable Crossover still has its differences. It depends on whether you are afraid of trouble. If not, some people end up using a frame (with low and high pullers) plus dumbbells.

(1) Does it mean that the ratio is 2:1 if there is a movable pulley?

No.

The interactive combination of the movable pulley and the fixed pulley creates the possibility of different weight ratios. You cannot judge by whether it is a movable pulley or a fixed pulley alone, but should look at it as a whole.

The figure shows a common wiring diagram. There should be equal resistance at the four outlet ends of the double pulley. When pulling high, the double pulley will not move, which is equivalent to the role of the fixed pulley. At this time, you are looking at the blue line, with the pin on the left and the operator pulling on the right. The overall load-output ratio is 1:1.

But if it is a low-pull operation, the double pulley will move, which is equivalent to the role of the movable pulley. Therefore, the two red lines below are indeed halved in weight, but because the total amount above is 2 (the weight of the pin and the high pull head will be stuck, so it is 2), so after the weight is halved, the output is still 1 (half of 2 is 1), and the effect of 1:1 is still achieved. This is also what I have always emphasized. It does not mean that the ratio is 2:1 just because there is a movable pulley. It still depends on the overall design.

(2) If there are not enough weight plates, can use resistance bands?

Some weight plate systems support external resistance bands, which can increase the load, but it must be considered that the load of the elastic band is related to the deformation, and the resistance is variable (the more you pull, the greater the deformation, the greater the resistance), which is different from the nature of the weight plate (no matter how much you pull, the resistance is the same).

In addition, it is difficult to measure the actual group force of the Suspension Straps Set , so it is impossible to estimate it for training that requires accurate evaluation of the load.

Stephanie

Fitness columnist focusing on equipment reviews and workout tips.