Gravitron pull-up technique: video. Suitable for girls

The essence and basic principles of pull-ups in the gravitron for girls

The Gravitron is based on a counterweight system and is used for pull-ups and push-ups.

Gravitron pull-ups for girls: technique and results

There are several types of gravitrons, which are classified by type of use:

• for pull-ups;
• for push-ups on parallel bars;
• for comprehensive training;
• cast structures with preset weight.

For gyms, complex exercise machines are purchased, which consist of several sequentially attached parts:

• horizontal bar, suitable for pull-ups with a wide grip;
• handrail bars;
• guides with a load placed on them, which are called counterbalance;
• movable platform, 2 steps.

The complex simulator reaches 2.5 m in height and takes up a lot of space when installed. Work on the gravitron begins after detailed consultations with a specialist who explains the principle of operation.

Counterweight exercise machines appeared in the second half of the 19th century, thanks to Gustav Zender, a doctor from Stockholm. He combined 27 different simulators on one territory and studied ways to work out different muscle groups.

The Gravitron in its modern form was created by leading fitness specialists. It is suitable for both beginners and professionals, as well as people who want to maintain good physical shape.

When exercising on a gravitron, the back muscles are pumped while simultaneously strengthening the abdominal muscles. Pull-ups in the gravitron strengthen the muscle corset. This is achieved through regular exercise, which is based on a reasonable approach.

Advantages of gravitron training:

1. The opportunity to learn how to do pull-ups at any stage of preparation. For girls, learning how to do pull-ups on a horizontal bar is very difficult, so using a machine with a well-thought-out counterweight system is becoming popular.
2. to work out the muscles on the back in detail . The Gravitron is designed to pump up the back muscles primarily, but at the same time it tightens the abs.
3. Ability to increase grip strength . Thanks to daily training, endurance develops and the ability to maintain weight increases.
4. Formation of correct posture. Hanging on a horizontal bar, pumping muscles, increasing the intervertebral space due to regular exercise leads to alignment of the vertebrae, eliminates fatigue in the cervical spine, which is often the cause of stooping.
5. Shaping the waist line. This item simulates young women. When doing pull-ups using a wide grip, a body type is formed in which the waist becomes narrow due to the elimination of fat deposits, and the shoulders become more voluminous, which makes the waist visually narrow.

A special feature of the gravitron is the competent choice of counterweight. For those who are beginning to master the technique of pull-ups, it is recommended to set the counterweight at 70-80% of your own weight. Gradually this figure is reduced, making the load more noticeable.

The technique of pull-ups in graviton can be different. Depending on the type of grip, different muscles are worked. Each group improves the overall appearance.

What types of gravitrons are there?

There are 4 types of counterweight trainer:

• For pull-ups.
• For push-ups.
• Complex.
• With or without the ability to change weight (cast, solid counterweights).

Typically, cast counterweights separately for push-ups or pull-ups are located on the street near cultural and recreation parks, next to sports fields or on their territory. The counterweight there is solid, so it is not possible to get a good load.

This is a good option as a warm-up. You can do 20–30 repetitions without warming up. Even those who cannot do pull-ups or push-ups will be able to perform at least 10 repetitions without much difficulty.

A counterweight at the end of a workout will be very useful to finish off already tired muscles. It is quite difficult to perform full pull-ups at such moments - the muscles are very tired and there is little strength. A counterweight solves this problem. So, this machine is suitable for both beginners and experienced bodybuilders. However, you can’t place it at home - it’s too big.

Indications for starting to use pull-ups in the gravitron for girls

Pull-ups may be recommended by your doctor. Most often, the technique of performing exercises in a gravitron helps to cope with postural problems. Traction may be indicated in cases where abrasion occurs between the vertebrae, which causes pain.

Movements during a set of exercises should be smooth, without jerking or shifting in different directions.

1. When diagnosing lumbar or thoracic osteochondrosis, exercises with hanging on a horizontal bar and regular pull-ups are recommended. Increasing the space between the vertebrae is a preventive measure to prevent pinching of nerve endings.
2. With kyphosis, pull-ups in the gravitron with a full or wide grip are allowed.
3. With lordosis, exercises are allowed to correct the resulting curvatures.

Gravitron pull-ups are suitable for:

• beginner athletes;
• professional athletes training different muscle groups;
• people experiencing problems with posture;
• for those who need to strengthen their muscle corset.

Pull-ups in the gravitron are especially important for girls because they form a beautiful, toned back and at the same time help to achieve weight loss due to thoughtful loads on different muscle groups.

Contraindications to pull-ups in the gravitron for girls

The Gravitron is a multifunctional simulator, for training on which you need to rely on the strength of your own hands.

The trainer is not suitable:

1. People with serious elbow or shoulder injuries. These may be consequences of fractures or complications of diseases. When pulling up, flexors and extensors are actively involved, so previously injured hands can provoke serious consequences in the form of sprains, cracks, and tears.
2. Those who have been diagnosed with the last stage of intervertebral disc herniation. At this stage, any physical activity is prohibited.

Useful tips for training

Pull-ups in the gravitron for girls are effective if you follow the basic rules:

1. At all stages of pulling up, the back is kept flat and straight, avoiding bending in the lumbar region.
2. At the lowest point of the movement, the arms are left slightly bent at the elbows, without straightening them completely. This technique is necessary in order to minimize the risk of injury to the elbow joint.
3. At the top point of the movement, hang for 1-2 seconds to get the maximum benefit from the pull-up.
4. Lowering down is carried out smoothly and evenly, and lifting up is performed with concentrated strength and maximum tension of the back muscles.
5. Before starting the class, the muscles are warmed up and stretched, which reduces the risk of injury.
6. When planning a lesson, the number of approaches and repetitions matters. Optimal option: 3-4 sets with 12-15 repetitions.
7. During the pull-up, monitor your breathing technique. This is one of the components that affects the final result. As you exhale, perform maximum muscle tension and lift the body. When inhaling, take the starting position.

Fitness instructors recommend experimenting with your grip technique. This helps you find a more comfortable grip and increases the effectiveness of pull-ups by targeting different muscle groups.

One of the main types of grips is used on the gravitron:

1. Wide. Place your hands on the bar with your palms facing away from you. The palms are parallel to the shoulders. To achieve a narrow waist and widen the upper back, focus on this type of grip.
2. Full. The palms are placed towards you, while the elbows are raised forward to their maximum. When pulling up, your chin should be level with the bar. This grip option is used to fully pump the pectoral muscle.

   

3. Back. Hands are placed with palms facing you, slightly narrower than shoulder width. This approach is used to pump up the biceps.

Vertical thrust in a hummer

This exercise is similar to the previous one, but its peculiarity is that when the levers move along a stable path, the joints and spine do not receive too much load. Vertical rows are definitely something worth replacing pull-ups with.

Technique:

• Pre-configure the machine for yourself by adjusting the seat height and setting the working weight.
• Sit down, rest your torso against the back of the machine. Bring your shoulder blades together, your back should be straight, and maintain a slight arch at the bottom. Keep your body motionless during the approach. Grab the levers of the machine with a narrow grip, elbows close to the body. Using a wide grip, your elbows should go out to the sides.
• Pull the levers towards you, synchronizing your breathing and movements. As you exhale, bring your shoulder blades together, fully opening your chest. Lift the levers with the strength of your latissimus muscles, moving your elbows as far back as possible.
• As you inhale, reverse the movement and carefully return the weight to the starting position. At the lowest point, maintain a slight angle in your elbow joints. Perform 10-15 repetitions.

The main set of exercises in the gravitron for girls

The training program for beginner girls includes three sessions weekly. The set of exercises is designed to ensure that the counterweight is set at 75-80% of your own weight. In this case, the original position is taken into account.

Stand on the steps with both feet and transfer your body weight to your legs, this will allow you to further redistribute your own weight and get maximum benefits from using counterbalance.

1 day (3 sets with 10 repetitions):

• pull-ups with a wide grip, with your palms shoulder-width apart;
• dips;
• pull-ups using a reverse grip, when your hands are placed with your palms facing you;
• full-grip pull-ups, creating maximum tension as your chin approaches the bar.

Every other day, the muscles of the biceps and triceps are worked out.

Day 2 (5 sets of 8 repetitions):

• full-grip pull-ups;
• push-ups on parallel bars.

The third workout of the week is aimed at working on the abdominal and leg muscles.

Day 3 (4 sets of 20 repetitions):

• hang on the horizontal bar, straighten your back, raise your legs to indicate a right angle between the line of your legs and your back;
• stand on the steps to raise your legs, rise to your toes and lower to your heels.

Gravitron training program for girls who already have experience in pull-ups and train three times a week:

Consolidate the result

Strength training according to a specially planned program ends with exercises that consolidate the main effect.

They are aimed at fully loading the pumped muscles:

• after 1 day, add the maximum possible number of pull-ups in the usual way;
• after days 2 and 3, do the maximum number of push-ups.

Athletes call this approach “finishing muscle.” The muscles are given 1 day to rest. After the third day, the muscles relax for 2-3 days. This program is effective for girls who set themselves the goal of achieving slimness and drying out the upper body.

In addition to classes, it is recommended to adhere to nutritional rules, making sure that the body receives a sufficient amount of fluid, as well as proteins and carbohydrates.

Simulator “GRAVITRON” or “GRAVITON”

This simulator is useful for all beginners.

Especially for those who cannot yet do pull-ups in a free hang or do push-ups on the uneven bars, as it allows you to perform these exercises, immediately learning to use the necessary muscles.

But you shouldn’t work in this simulator all the time.

Carefully monitor your strength progress and when your increased strength level allows you to do 2-3 free-hanging pull-ups, then move on to the horizontal bar.

Oh, and it's worth mentioning that while this machine is useful for engaging your back muscles during pull-ups, it won't help you learn how to do a pull-up.

If you want to learn how to do pull-ups in a free hang, then you need to do it in a free hang. In this position, the maximum number of muscles involved in this movement are activated.

And most importantly, free hanging teaches us intermuscular coordination, forcing all muscles to work harmoniously and in unison, which allows us to master complex exercises.

For example, such as pull-ups, muscle-ups, etc.

If you want to master the horizontal bar to the fullest, don’t miss the next set for the “Siberian Horizontal Bar” project.

Opinions about pull-ups in the gravitron for girls

According to fitness instructors, the gravitron is ideal for young girls to learn how to do pull-ups. Most of them note that girls often underestimate the importance of this basic exercise. In fact, pull-ups create a figure with a defined waistline, which is especially valuable.

Instructors notice that the gravitron is a simulator that facilitates the approach to performing strength complexes by creating a counterweight. An experienced fitness trainer, A. Belov, believes that at the stage of learning pull-ups, the main thing is to avoid the main mistake that beginners make. He calls this mistake rounding the back while performing the main exercise.

Exercise machines – cons:

• The main disadvantage, for which all simulators suffer, is the fixed line of movement. And it is rightly believed that with prolonged use, exercise machines put our joints in a position that is not optimal from a physiological point of view. And then in real life, when we have to reproduce such a movement, joints and ligaments can fail us
• This is also partly due to the fact that, for example, when performing the same squats in Smith, small stabilizer muscles work very weakly, unlike conventional squats with a barbell or dumbbells
• It's difficult to make a machine that suits everyone, so it's designed for the average person. If you have long or short limbs, tall or short, doing exercises on conventional exercise machines will be difficult

When to expect an effect

The process of strength training on a gravitron for beginners is conventionally divided into stages:

• at the first stage, it is important for beginning girls to ensure that the pull-up technique does not contain;
• at the next stage, a period will be required during which the number of pull-ups will be increased to the number specified in the lesson plan;
• the final stage is regular exercises in compliance with the rules.

Taking into account the fact that the pull-up program in the gravitron is designed to be performed 3 times per week, the instructors do not guarantee quick results.

The first results will be noticeable after 7 weeks, subject to a systematic approach. First of all, the biceps are formed, as well as the latissimus dorsi muscles. At the same time, a change in grip and a decrease in counterweight indicators are taken into account. The maximum indicator is a reduction in load of up to 20%.

The Gravitron is a simulator that helps you master the pull-up technique in a short time. For girls, this technique is important for the formation of a stretched back and beautiful posture. When planning classes, pay attention to the type of grip, the position of the legs on the steps and the correct position of the back.