Developed sitting with the convergent machine: bodybuilding

Developed sitting with the convergent machine: the ideal exercise to develop the upper part of the body

The development of the convergent machine is an essential exercise for anyone who tries to strengthen the muscles of the upper body. Whether you are a confirmed athlete or a beginner in bodybuilding, this exercise offers many advantages that deserve to be explored.

In this article, we will deepen not only the technique of this exercise, but also its benefits, its integration in your routine and some suggestions to maximize your results.

What does the convergent machine develop?

The developed convergent machine is performed on a specific machine that allows you to work on pectorals, shoulders and triceps. This machine is designed to drive the movement ergonomically, offering a natural work path that reduces stress to the joints.

Unlike free exercises, the machine offers particularly advantageous stability for those who try to focus on their technique or who are recovering from an injury.

Benefits of the year

1. Safety and stability

One of the main advantages of the convergent machine is the safety it provides. It minimizes the risks of injuries, in particular for beginners who have not yet acquired the technique necessary to perform free movements, as developed with dumbbells.

By stabilizing the movement, you can focus on muscle work without worrying about balance.

2. Effective muscle target

The design of the machine allows a fluid and controlled movement, which helps to effectively affect the muscles. The arms move on a convergent path, which accentuates the work of the pectorals while involving the shoulders and triceps.

This is particularly advantageous for those who try to develop a wider and more muscular chest.

3. Ease of use

The machines are generally intuitive, with clear instructions on their use. This allows users to focus on their performance without having the technique, thus facilitating the integration of this exercise in their routine.

The machine settings can also be quickly adapted, which is ideal for group training sessions or circuits.

4. Variety of intensity

Converging machines often offer weight adjustment options, allowing users to modulate the intensity of their training. This is particularly useful to progress in your practice and avoid stagnation.

By varying the weight and the number of repetitions, it is possible to hit different objectives, whether they are strength, resistance or muscle hypertrophy.

5. Less muscle fatigue

Due to the stability offered by the machine, you can focus your energy at muscle work without being too tired from the necessary stabilization in free movements. This allows you to reach higher effort levels, which can lead to better long -term muscle earnings.

How to integrate the convergent machine developed in your routine

1. Heating

Before starting, it is essential to warm up. Deburatory from 5 to 10 minutes to turn on cardiovascular exercises, such as stationary bikes or walk quickly on the treadmill, followed by some dynamic traits to prepare the muscles.

Do not neglect the activation of the shoulder and bib muscles, as this can improve performance, including the risk of injury.

2. Series and tests

For the convergent machine developed, a good starting point would be to create 3-4 series from 8 to 12 repetitions. Regulates the weight according to the physical level level.

If you are a beginner, it starts with a lighter weight to familiarize yourself with the movement, so it gradually increases. For the most advanced athletes, you can consider heavier series with less repetitions to promote strength.

3. Recovery

Give yourself enough recovery time between the series. In general, from 60 to 90 seconds they are sufficient to allow the muscles to rest before starting again. In the meantime, hydrated and do deep breaths to prepare for the next series.

It also recalls to integrate light lengthening exercises between the series to maintain flexibility and reduce muscle tension.