Cluster by the word training. Cluster sets for muscle growth

What is crossfit

CrossFit is currently one of the most popular and growing areas of fitness.
It is being introduced everywhere by fitness clubs and is widely in demand among visitors to these clubs. It allows you to work out the entire body with minimal use of stationary equipment. The workouts are mostly built around working with your own weight and gymnastic equipment, which makes CrossFit very similar to functional training.

But at the same time, functional training is not CrossFit.

Introduction

In 1996, spouses Greg Glassman and Lauren Janay from California (USA) developed the concept of a completely new direction of physical development that would be interesting and accessible to the general public. Later, in 2000, they created and registered the Crossfit Inc. trademark.

– a company promoting the philosophy of physical development.

This philosophy had to be somehow promoted to the masses, so the decision was made to create a kind of sports discipline with its own rules, exercises, equipment and training system, which would give anyone the opportunity to join this mass movement.

This is how a new (at that time) sports discipline was created - crossfit. It is also worth noting here that CrossFit is, first of all, a brand - a commercial project, positioned as a system of specialized physical training and at the same time a competitive discipline.

note

Training based on the principles of this discipline consists of movements, exercises, their combinations and elements taken from completely different sports, which we will discuss below.

CrossFit is a training program aimed at developing qualities such as strength and endurance, which consists of exercises of a predominantly aerobic nature.

The company Crossfit Inc, which, as you already know, is the developer of this training system, positions it as “Continuously changing functional movements of high intensity over various time periods.”

All these manipulations are performed with the goal of improving the athlete’s degree of fitness, which is understood as his performance, or in other words, the efficiency factor. The better trained you are, the higher your efficiency.

CrossFit training is carried out mainly in specially equipped gyms using equipment from a great variety of disciplines, including barbells, dumbbells, kettlebells, parallel bars, horizontal bars, rings, ropes, platforms, stands, jump ropes, expanders, rowing machines, air bikes, and this is far from a complete list of equipment used. CrossFit aims to perform systematically alternating functional movements of high intensity, taken from weightlifting, powerlifting, strongman, plyometrics, acrobatics, rowing, running and swimming.

CrossFit audience

The CrossFit training program is decentralized.

This training method is used all over the world, both by ordinary visitors to fitness clubs and by specialized fire brigades, law enforcement agencies, the national guard, military units and more.

Also, CrossFit equipment and training according to this system are increasingly being introduced in educational institutions, rehabilitation centers, schools of higher sportsmanship, and even in the park area at specialized sites.

CrossFit is positioned by its creators as a targeted desire to expand a person’s functional abilities by improving 10 basic parameters of his physical development: cardiovascular endurance, respiratory endurance, muscular endurance, as well as strength, flexibility, power, speed, coordination, agility, balance and accuracy. Such a wide range of trainable parameters is designed to reach the widest possible audience, which can set themselves completely different tasks. That is why both men and women can practice CrossFit, and according to statistics, the number of representatives of both sexes involved in CrossFit is approximately equivalent.

CrossFit Benefits

As we have already found out, this discipline aims to cover as many parameters of a person’s physical development as possible in order to increase his fitness, which is understood as efficiency. In addition to physical parameters, CrossFit also trains the psyche: willpower, discipline, character and more.

High-intensity workouts are often done in circuits, where you finish a set of exercises and start again.

In such a situation, when you are at the peak of exhaustion and you have a desire to quit everything, your mental parameters are being trained - the ability to overcome yourself, show perseverance and accomplish the impossible.

Important

High intensity training allows you to change the composition of your body in a relatively short time, that is, in conjunction with proper nutrition, you can significantly reduce body fat while simultaneously increasing muscle relief.

An average workout allows you to burn about 1000 calories, which can be equated to a 30 km segment of cycling in 1 hour.

In addition, the absence of the need to visit gyms is also considered a big advantage, but only if you have at least a minimum set of equipment at your disposal and, most importantly, an experienced and qualified trainer.

Crossfit exercises

There is an unspoken division of training into those that require specialized equipment and those that can be done independently with minimal sports equipment.

However, the very essence of functional training lies in the maximum adaptation of a person’s physical abilities to various (including aggressive) environmental conditions.

In other words, basic training can be done even without any equipment at all - in a rural area or at a resort, where there is water (swimming), rough terrain (running) and trees (pull-ups, push-ups). However, now our task is to describe the most popular exercises using equipment.

Exercises performed with the maximum availability of sports equipment are divided into three categories: metabolic exercises, gymnastic exercises and strength exercises.

1st category. Metabolic exercises. Jumping rope, including double and triple jumping rope, rowing on a special machine, jumping over a barbell, running.

2nd category. Gymnastic exercises.

Squats, one-legged squats, lumbar extensions, two-arm step-ups on the bar, two-arm step-ups on the rings, jumping jacks, hyperextension crunches, floor push-ups, hanging ring push-ups, floor-level ring push-ups, push-ups handstand, handwalk, hanging knee-to-elbow raises, hanging toe-to-bar raises, corner pull-ups, variable-grip pull-ups, rope climbing, floor crunches, seated crunches, burpees.

3rd category. Strength exercises.

Squats with a barbell on the shoulders, squats with a barbell on the front, squats with a barbell over the head, jerk of the barbell to the chest, snatch of the barbell from the floor overhead, snatch and jerk of the barbell, push press, push press, thrusters and clusters with the barbell, standing barbell press , bench press, deadlift, deadlift with shoulder snatch, farmer's walk, ball toss, ball toss, bag lift, tire flips, kettlebell swings, dumbbell lunges, barbell lunges.

Exercises performed with minimal equipment can be reduced to the following movements characteristic of CrossFit training:

Burpee. Starting position – lying down. The movement begins with pulling your legs into a squat while keeping your palms on the floor, after which you need to jump up with maximum effort. Going down, palms are placed on the floor, legs are straightened to their original position.

Kipping. Pull-ups that need to be performed as intensely as possible. The technique of performing pull-ups in CrossFit involves strong swinging on the bar, which, when lowering the body, gives impulse to perform the next repetition.

Push ups. CrossFit is characterized by the explosive technique of performing push-ups. In the starting position, your hands are slightly wider than your shoulders, your feet are together. From the bottom point it should be performed as sharply as possible, so that at the top point you can lift your palms off the floor.

Squats. A characteristic way of performing squats in CrossFit is to jump at the top point. From the initial standing position, you lower yourself into a deep squat, and jump out of it as high as possible. Your hands are always behind your head.

Leg raises. This exercise is performed hanging on a bar. At the initial level of training, you can lift your legs with your knees bent, but technically, you need to do straight leg lifts to the horizontal or, even more difficult, to the bar itself.

CrossFit's controversy

Very often you can hear the opinion that CrossFit and functional training are the same thing. In fact, such a statement is not entirely true, if not completely false. In order to understand the difference in definitions, it is necessary to understand the principles embedded in one and the other discipline.

There are at least three types of cluster sets

To antagonist muscles

Exercises are selected in such a way as to train anatomically opposite muscle groups. For example: bench press + horizontal row in the simulator, pull-ups on the horizontal bar with a narrow grip + standing barbell press, deadlift + half-bent/straight leg raises while hanging on the bar...

This type of cluster sets perfectly develops strength and muscle mass. The recommended number of approaches is 3-4.

The effectiveness of this type of set is explained by the well-known physiological effect of reciprocal inhibition. When a muscle contracts strongly, its antagonist reflexively relaxes, which leads to faster recovery between sets.

To different parts of the same muscle

Exercises should be aimed at different parts of the same muscle. For example: bench press + incline dumbbell press, wide-grip pull-ups + bent-over dumbbell rows, barbell squats + seated leg extensions...

This type of cluster promotes accelerated hypertrophy (growth) of muscle fibers.

Clusters - Technology. Full analysis. The Cluster

Almost every muscle in your body Quadriceps Quadriceps Femoris Biceps (Back of the thigh) Show

: Male
Place
: Gym
Difficulty
: Advanced
Equipment
: Barbell
Development of qualities
: Endurance Strength Explosive strength
Type of effort
: Pushing
Exercise specialization
: CrossFit732 Clusters – Technique. Full analysis.

The ClusterExercises for Crossfit Today we will look at one of the most energy-intensive exercises. A cluster of sit-ups and barbell releases. Our task is to take the barbell from the floor into a squat position and perform a throw-out, or as they call a thruster with a barbell. The starting position of the legs is in a comfortable position, usually shoulder width apart, the back is tense, the shoulders cover the knees.

We perform a tuck and take the barbell in a squat position, spread our legs slightly to the sides for a comfortable position, in general we do everything the same as with a regular barbell clean. After this, in one continuous movement we squeeze the barbell out of the squat overhead. You can also help by lifting on the foot, especially with a large weight of the projectile.

The grip can be used closed, open and locked. Let's look at the open grip technique, when we move the barbell in flight and intercept the thumb, placing the bar on the palm, this option will allow us to perform a throw from a more powerful position.

Important

And of course, you can also work with a closed, basic grip, here it’s more convenient for you, the main thing is that after taking the saddle, the barbell does not end up on your fingertips.

Clusters - Technology. Full analysis. The ClusterExercises for Crossfit Today we will look at one of the most energy-intensive exercises. A cluster of sit-ups and barbell releases. Our task is to take the barbell from the floor into a squat position and perform a throw-out, or as they call a thruster with a barbell.

The starting position of the legs is in a comfortable position, usually shoulder width apart, the back is tense, the shoulders cover the knees.

Important

And of course, you can also work with a closed, basic grip, here it’s more convenient for you, the main thing is that after taking the saddle, the barbell does not end up on your fingertips.

Let's look at the main scoring points, the starting position of the barbell on the floor, then taking the barbell on the chest and doing a full squat, so that the hip joint is below the knee, after which, in one continuous movement, you need to throw the barbell over your head, what does continuous mean?, you cannot perform a push / push push, and you also cannot stop before pushing out the bar. In the upper position we show fixation, the knee, hip and elbow joints are straightened. Let's look at the implementation options in a complex. The first option is the most economical. Suitable for performing clusters with a large weight, as well as when working smoothly, so as not to become acidic, we drop the barbell to the floor every time and do not waste force on lowering. Then - through lowering on the hips, this is a slightly faster option, when the weight allows, release through the hips to maintain a tense position. The next option is a release bypassing the hips directly to the floor, the fastest option, but not always suitable in a complex, as a rule, this is not a large or moderate weight and the confidence that you will not get tired prematurely and the further part of the complex will not be blurred due to of this. There is also an option (if not regulated by the rules) to stand up, squat + throw, for those who, due to fatigue, cannot yet perform a high-quality squat clean, this will be the way out.

Exercises for beginners

Below are the exercises that no CrossFit complex can do without.

Squats – works the entire lower part of the body with emphasis on the buttocks;
The plank is a good exercise for the spine and strengthening the arms;
Push-ups - upper body workout: arms, shoulders, chest;
Burpee is a small set of exercises aimed at burning fat, includes squats, push-ups and jumping ups;
Running is an effective endurance exercise;
Jumping rope – double jumps are used more often, they develop coordination and speed;
Thrusters – work with a barbell, overhead throw;
Overhead - squats, done while holding a barbell above your head;
Setup – various abdominal exercises;
Farmer's walk - walking with weights.

In fact, there are much more exercises included in CrossFit programs, these are just the basic ones. You can do CrossFit at home on your own, but it is better to go to a specialized gym where there is competition, in which case the motivation for training will be much greater.

Every year, World CrossFit Games (Medial) are held, and since 2013, the Games have been held in Russia at the regional level.

The first stage is held online, athletes from all over the world complete the programs declared by the organizers and send videos. Based on these applications, 48 participants are selected in each of 17 regions of the world.
The second stage is a live competition, where all participants perform 3-6 CrossFit programs and only three athletes from each region make it to the finals.
The third stage is the final, where there is only one winner, the best of the best.

Every year, CrossFit is gaining more and more popularity, hundreds of specialized gyms are opening all over the world, and new programs are constantly being developed. Thanks to the opportunity to develop in many physical directions, more and more people are choosing CrossFit.

What is CrossFit: history, exercises, benefits, principles

The constant pursuit of excellence in all directions is a characteristic human trait. We are constantly looking for ways and means to improve performance in absolutely everything, and strength sports are no exception.

Now we will talk about CrossFit - a relatively new direction that is rapidly gaining momentum. Being a kind of symbiosis of the most effective and popular sports, it perfectly combines its advantages, and at the same time, it is devoid of most of the disadvantages of each of them separately.

What types of sports, what advantages and what disadvantages - this is what we will consider further.

A little history

Like the names of most other sports that allow you to build an ideal body (bodybuilding, powerlifting, fitness), the word “crossfit” also came to us from overseas. Cross – to cross, cross; fit – correspond, adapt.

In the form that CrossFit classes have now, the direction appeared relatively recently. The birthplace of this increasingly popular sport is the United States - the first gym equipped specifically for this movement was opened in 2001 in California.

The founder of the direction is a former gymnast named Greg Glassman. According to him, the development of principles and combinations of exercises began more than two decades ago.

Advice

Over the past period, the number of gyms has increased significantly - at the moment there are at least 4,000 of them open in the world, and this number continues to grow.

Due to the serious effectiveness and efficiency of such a sport as crossfit, exercises and programs from it have become widely used - for example, there is a special, separate direction for children (which is called crossfitkids), there is one for football players (crossfitfootball, respectively), for pregnant women , for the elderly and so on. CrossFit is currently the basis for the physical training of American intelligence workers (from the military to firefighters).

By the way, among our athletes there are adherents of this trend. This is the training method preferred by many professionals in many sports. An example known to every person is Fedor Emelianenko.

What is CrossFit? What is CrossFit?

Now - more about what CrossFit is. As mentioned above, this area is a symbiosis of several sports. The list includes:

weightlifting (this includes bodybuilding and powerlifting);
Athletics;
gymnastics;
fitness.

Due to the fact that in each of the above points there is a huge number of exercises and training variations, the “range” of possibilities when practicing CrossFit is simply colossal. You can compose programs in hundreds of ways - and never repeat them.

The very essence of the classes is a circular high-intensity exercise performed with virtually no rest.

You've probably seen more than once in American films (demonstrating the training of military personnel or athletes) how heroes during training alternate a variety of types of loads: after the deadlift comes cross-country or steeplechase, then pull-ups, followed by the barbell press.

For most of us, accustomed to doing the same exercises, such a program may certainly seem something unimaginable. However, the results that CrossFit allows you to achieve with a barbell and other equipment are simply amazing, and you can’t help but pay attention to them.

For example, you can evaluate the level of physical fitness and appearance of American soldiers who train specifically according to CrossFit programs - few visitors to our gyms can boast of such achievements.

The goal of the classes is to develop each muscle group, ligaments and joints, as well as improve the functioning of the cardiovascular and respiratory systems and the overall endurance of the body. At the moment, there is no sport that would cope with the task better than CrossFit.

Basic principles of training

Now, imagining what CrossFit is, let's look at the basic principles that make it such an effective and efficient sport.

Maximum intensity of each workout. To improve results, many athletes prefer to perform exercises for a while.
Maximum training frequency. To improve results, you should practice as often as possible. Many programs are designed to be performed daily, and some of them are designed for 2 workouts per day.
Minimum amount of rest between exercises (ideally, no rest at all). In this way, the maximum possible level of stress on the muscles, respiratory and cardiovascular systems is achieved.
Variety of training. The principle of loading should change in each exercise, including as many muscle groups as possible.
Lack of narrowly focused results. “Lifters” train to increase strength and lift maximum weight, “builders” – for the sake of clear relief, and track and field athletes – strive to improve endurance and speed. CrossFit combines all the methods, allowing you to achieve each goal described above at once.

CrossFit: exercises. Exercises used

It should be noted right away that in a sport like CrossFit, the exercises number in the tens, or even hundreds.

There are a great many variations and ways of performing them - they depend on your level of training, the number and time of training, and the available capabilities (equipment that can be used during classes). Therefore, we will list the main exercises that are the “base” of this sport.

Using your own weight

Using gymnastic equipment

Ring pull-ups.
Pull-ups on the horizontal bar.
Climbing on a rope.
Dips.
Static exercises on the horizontal bar and uneven bars (“corner”, “horizon”, etc.), performed for a while.

Cardio

Running (optimally short distances at a fast pace).
Running with obstacles.
Riding a bicycle/exercise bike.
“Rowing” in a simulator (when training in a specially equipped gym).
Sparring/working with a punching bag/shadow boxing.

Using weights

This point should be discussed in more detail.

A wide variety of equipment can be used for training – CrossFit with a kettlebell, barbell and dumbbells will only diversify your training, so the more “iron” involved, the better.

The only and quite important nuance: the pursuit of maximum weight is not a primary goal; it is much more useful to perform a large number of repetitions.

First of all, it is important to use multi-joint (basic) exercises from powerlifting:

Adding weightlifting exercises:

Push (one and two hands).
Jerk.
Overhead press.
"Swing" with a weight.

But isolation exercises are not so effective - they are rarely included in programs.

Benefits of CrossFit

In fact, this sport is much more effective and relevant for modern people in everyday life. Agree - it’s unlikely that you often needed the ability to bench press or lift 100 kilograms? But having durable muscles and a stable heart is much more important.

Let's list the main advantages of classes:

Increases endurance, physical strength, and general condition of the body (in particular, the cardiovascular and respiratory systems).
The level of subcutaneous fat is reduced to a minimum.
The volume of muscle mass increases (due to regular implementation of the “base”).
Almost all muscle groups and joints of the body are worked out.

Disadvantages of CrossFit

Despite the obvious effectiveness and efficiency of the direction, there are many people who speak negatively about CrossFit.

It should be noted that for the most part this can be explained very simply: not every person is able to cope with such serious loads.

Basic CrossFit Exercises - Fit and Life Training

The basis of the CrossFit program consists of high-intensity cardio training, as well as combined training complexes: cardio + strength training. Exercises should be performed with maximum power.

The athlete is given a task: to perform a specified amount of exercise in a minimum time or to do a maximum amount of work over a certain period of time.

Let me give you an example of a CrossFit complex, which consists of three rounds:

running – 400m;
swing of a kettlebell or dumbbell (24 kg 21 times);
pull-ups – 12 times.

The goal of this complex is to complete the approach in the minimum time. It is advisable not to rest between exercises.

CrossFit consists of a huge number of exercises. However, there are several basic ones that are considered core to CrossFit training.

Bodyweight exercises

This group of exercises includes:

Squats

You can squat on one or two legs, etc.

Jumping

From the starting position in a squatting position, the athlete needs to jump onto a hill.

Back extension

Starting position – reclining. The legs are secured, the hips should rest against the support. Hands behind your head. The back should be raised in line with the legs from a position of 90 degrees and returned to the starting position.

Burpee

Starting position – lying down. Push up from the floor, then pull your legs to your chest and jump up, clapping your hands above your head.

Upside down push-ups

We take the starting position against the wall, standing on our hands, pressed against the wall. Do push-ups on your hands while touching your head to the floor.

Jumping rope

This is a well-known exercise. But in CrossFit, jumping rope has its own characteristics. It is necessary to perform a long jump so that you have time to spin the rope twice before landing. This can be done if you push off harder and jump higher.

Lunges

Starting position: standing. Take a wide step forward and return to the starting position. The falling leg should be bent no more than 90 degrees, and the supporting leg should swing slightly on the floor.

Exercises using gymnastic equipment

This complex includes the following exercises:

Corner

Performed on uneven bars or rings. You can use another support. Starting position – lean on straightened arms, raise your legs parallel to the floor. The torso and legs should be at a 90 degree angle. Hold your legs in this position for several seconds.

Pull-up

Pull-ups are performed using rings. Holding the rings, you need to raise your body 90 degrees with your hands. Then make a sharp lunge with your arms up and straighten your arms. Return to starting position.

Dips

Starting position – lean on the bars with your arms bent at the elbows parallel to the floor. Straighten your arms sharply. Keep your back perpendicular to the floor. Don't lean back. Return to starting position.

Rope

Climb the rope, wrapping your arms and legs around it.

Pull-up

This exercise is performed on a horizontal bar. From a hanging position, you need to use your arms to pull your body up, touching your chin to the bar.

Overcoming distances

Distance exercises include:

Run

This is a fast run along the distance back and forth. The distance can vary from 100 m to 1000 m.

Rowing

To perform this exercise you need a special simulator. The technique used is an imitation of oar rowing. The distance should be between 500m and 2000m.

Exercises with weights

This group of exercises is performed with additional sports equipment:

Deadlift

Starting position: sitting. Grab the barbell shoulder-width apart. Rise with straight legs. Lift the barbell off the floor and lift it up from your chest. Then jerk the barbell under your head. Arms should be straight.

Push

Starting position – sitting. Grab the barbell with your hands. Your hands should be slightly wider than your shoulders. Rise with straight legs, lifting the barbell off the floor. Push it up to your chest and push the barbell overhead.

Squats

Starting position – standing. Feet shoulder width apart. The barbell lies on the shoulders and is supported by the hands. Perform a deep squat and return to the starting position.

Exercises with a kettlebell

While standing, hold the weight below with both hands. Then the weight needs to be lifted above your head, lowered between your legs and raised back up.

CrossFit is a unique training that is based on an accessible and flexible system of exercises. He helps people improve and feel 100%.

Source: https://fitnlife.ru/archives/309

Bench press[edit | edit code]

Bench press
Main article:
Bench press

Bench press

We are talking about first bending the arms and then straightening them, while lifting the maximum load while lying on a bench. The movement begins when the barbell is at the top with arms outstretched. It needs to be fixed for a while at the moment of touching the chest, and then squeezed again in one movement with outstretched arms. The bench press primarily works the pectoralis major and minor muscles, the triceps brachii, and the anterior deltoid. The scapular locking muscles (trapezius, rhomboids, angular scapula and serratus) as well as the rotator cuff muscles (teres major, supraspinatus, infraspinatus, subscapularis) play a critical role in the execution and precision of movement (body position and plank).

Maintaining the natural curve of the back in this exercise is quite possible.

Leg position. traditionally placed with emphasis on the floor on the entire foot (but this position can be adjusted);

Back position: in the main support for squeezing the barbell, the back (and especially the shoulder blades) is firmly pressed into the bench, the spine is located strictly in the center. Try to keep your shoulder blades retracted as much as possible; 'Head position; pressed against the bench, chin down, neck tense;

Distance between hands on the bar: the bar is grasped with a closed grip, closed with the thumbs. A traditional grip is slightly wider than shoulder width, but it can also be slightly wider and slightly narrower. For maximum anatomical comfort, we recommend a clavicle-width grip.

Elbow position: Shoulders and elbows should be in line;

Initial position of the barbell: after removing the barbell from the rack, fix the apparatus with outstretched arms above your chest;

Lowering the bar: Using constant control, lower the bar to your lower chest line. After touching your chest, but without lowering the barbell completely, begin the reverse upward movement;

Reverse Barbell Raise: Maximum explosiveness to overcome gravity. The trajectory of the rod is not straight, but slightly curved in the direction of the rack;

Stabilizing the barbell: The barbell should be held at arm's length above the chest. Balance the barbell in the final position before lowering it again.

Examples of Bench Press Workoutsedit | edit code

Workout 1 – Pull Before Push
Deadlift: 10 x 1 at 85-90%, with minute start
Then as many times as possible in 8 minutes:

Workout 2 – Aversion Threshold
Front Squats 4 x 8 reps at 80% in less than 10 minutes
Then as many times as possible in 10 minutes:

Workout 3 – Pure Strength
10×2 Barbell Squats, squatting, trying to lift the load in each series
10x2 bench presses, trying to increase the load in each series.

What is crossfit

CrossFit is a circuit training technique that has become widespread in the last few years. The popularization of the movement is the merit of a Californian company with the appropriate name, which appeared at the turn of the century.

Over time, from a training system aimed at developing strength endurance, a full-fledged philosophy of athleticism developed and, as a result, a competitive sports discipline.

Despite its popularity, what CrossFit is is still a mystery to many.

Focus

CrossFit classes allow you to comprehensively develop the preparedness and functionality of the human body. The goal of the system is to reach the limits of performance, the optimal combination of endurance and strength. The training is designed to develop the athlete's athletic abilities, improve coordination and increase the accuracy of movements.

The system of circuit training, anaerobic exercises and aerobics have been known for a long time. So what is CrossFit? It combines all of the above methods. The various elements of CrossFit include cardio and strength training, strengthening all muscle groups.

Like any training program, it must be approached wisely. As a tool for increasing strength, CrossFit is only suitable for beginners.

note

High intensity and grueling training prevents you from working with the maximum weight necessary for functional strength development. In this regard, classical separate-type training is better suited.

CrossFit is ideal for men and women who want to lose weight and burn fat to sculpt their body.

However, there are also nuances associated with the specifics of the training program. CrossFit includes exercises such as rope climbing; the use of free weights (exercises with barbells and dumbbells) predominates.

The specificity of such a system determines the inclusion of stabilizer muscles, which are poorly involved in almost all training with simulators.

Thanks to this, even a trained athlete will be able to strengthen some of his muscles that are poorly developed under usual training conditions.