Exercise: Cable chop (from knees)
By incorporating core essentials you can look to having a slimmer and fitter body. Not only that but your movements will be more stable and balanced. Of course doing regular sports is already a good plus. One excercise includes the cable crossover machine.
Position yourself in the middle of the cable crossover machine. Face your body at a right angle from the cables. Starting from your knees, keeping your body upright and strong, reach over and across your body grabbing the handle (with both hands) on the highest setting. Keeping both arms straight “chop” the cable across your body from above your starting shoulder to the opposite hip. Return slowly and repeat 8 times on each side. Be sure to drive the movement from your obliques and not your arms. Doing these excercises with the cable crossover machine will give you good core muscles.
One for chest muscles would be:
Best Chest Exercise : Using A Cable Crossover Machine
The movement of this machine closely resembles the dumbbell chest fly. Both exercises are good for working your pecs, but the cable crossover offers one advantage from the range of motion. As you reach the middle when you’re doing a dumbbell fly, you’ll find that your pecs get a negligible amount of resistance. However, with the cable cross over, there’s constant resistance even at the point of when your hands are brought together, which gives your pecs a significant amount of resistance.
a. Get in between 2 pulleys, which should be a little above your shoulder height. Hold on to the pulleys, with your palms facing towards the front and elbows bent slightly.
b. Bring your arms your arms together below your chest, and then return to the starting position.
Doing this will give you great looking pecs. There’s only two ways to show off your muscles. Either loose a lot of fat or build a lot of muscles but it’s really a combination of both. A mistake people might think is that muscles get smaller like getting rid of fat. First of all, when you work a muscle it doesn’t get smaller. Secondly, the obliques are sheaths of muscle. They really don’t grow that much. Certain muscles have the capacity to grow and others don’t. For instance, your rotator cuff or the masater (the muscle you chew with) are never going to get huge. It’s the type of muscle tissue or make-up of the entire muscle. It can grow though. Lastly, this type of bench is not designed for lateral flexion, (side bends) or frontal plane movement. Standing sideways with your feet locked in by the foot plate and your hips locked in by the hip pad puts a terrible torque on the knee joint. It might not hurt today, but at an average of 3 sets of 15-25 repetitions 3 days a week equals about 6000-7000 repetitions are year! Multiply that for a few years and then they wonder why they have knee problems when they “really haven’t done anything to my knee.” All this to reduce a muscle that can’t be reduced by performing this exercise. A better alternative if you’re trying to target this motion is to walk over to a cable cross over machine and perform the side bends by holding the low cable in your hand. Now you’ve accomplished the same thing without torqing your knee.