Pull-ups in the gravitron for girls. What muscles work, technique

Pull-ups are basic exercises that help strengthen your upper body. These exercises do on a horizontal bar or crossbarthat can support body weight. Gravitron is a simulator that is in demand due to its versatility, it helps to master the pull-up technique at any level of training.

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.

There are several types of gravitrons, which are classified according to the type of use:

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

For gyms, complex simulators are purchased, which consist of several consecutively fixed parts:

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

The complete trainer is up to 2.5m high and takes up a lot of installation space. Work on the gravitron begins after detailed consultations with a specialist who explains the principle of operation.

Counterbalanced trainers appeared in the second half of the 19th century, thanks to Gustav Sender, a physician from Stockholm. He combined 27 different simulators on one territory and studied ways to work out different muscle groups.

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 keep fit.

When exercising on the gravitron, the back muscles are pumped with the simultaneous strengthening of the abdominal muscles. Pull-ups in the gravitron strengthen the muscle corset. This is achieved through regular practice based on a sensible approach.

Benefits of classes on the gravitron:

1. Possibility learn to pull up at any stage of preparation. It is very difficult for girls to learn how to pull up on a horizontal bar, so the use of a simulator with a well-thought-out counterweight system becomes in demand.
2. Possibility in detail work out the muscles in the back... The Gravitron is designed to pump the back muscles in the first place, but at the same time pulling up the press occurs.
3. Ability increase grip strength... Through daily training, endurance develops, the ability to maintain weight increases.
4. Formation of correct posture. Hanging on the 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 stoop.
5. Formation of the waist line. This item simulates young women.With pull-ups using a wide grip, a type of figure is formed in which the waist becomes narrow due to the elimination of fatty deposits, and the shoulders become more voluminous, which makes the waist visually narrow.

The peculiarity of the gravitron is the competent choice of the counterweight. For those who begin to master the pull-up technique, it is recommended to install a counterweight at the border of 70-80% of their own weight. This indicator is gradually reduced, making the loads more tangible.

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

Indications for the beginning of the use of pull-ups in the gravitron for girls

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

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

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

Pull-ups in the gravitron are suitable:

• novice athletes;
• professional athletes pumping different muscle groups;
• people with posture problems;
• those who need to strengthen the 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 reduce weight indicators through thoughtful loads on different muscle groups.

Contraindications to pull-ups in the gravitron for girls

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

The simulator does not fit:

1. People with severe elbow or shoulder injuries. These can be the consequences of fractures received, complications of diseases. When pulling up, flexors and extensors are actively involved, therefore, previously injured hands can provoke severe consequences in the form of sprains, cracks, and gusts.
2. Those who have been diagnosed with the last stage of herniated discs. Any physical activity is prohibited at this stage.

Useful training tips

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

1. At all stages of pulling up, the back is left flat, straight, avoiding deflections in the lumbar region.
2. At the lowest point of movement, the arms are left slightly bent at the elbows, without fully straightening. This technique is necessary in order to minimize the risk of injury to the elbow joint.
3. At the top of the movement, they hover for 1-2 seconds to get the most out of the pull-up.
4. Lowering down is carried out smoothly and evenly, and lifting up is performed with a concentration of strength and maximum tension of the back muscles.
5. Before starting the lesson, they warm up and stretch the muscles, which reduces the risk of injury.
6. When planning a lesson, the number of approaches and repetitions matters.Best practice: 3-4 sets with 12-15 reps.
7. During the pull-up, the breathing technique is monitored. This is one of the components that affects the final result. On exhalation, maximum muscle tension is carried out, body lifting. When inhaling, take the starting position.

Fitness instructors recommend experimenting with grip techniques. This helps you find a more comfortable grip and increases your pull-up efficiency by targeting different muscle groups.

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

1. Wide. Hands are placed on the bar with palms away from you. The palms are parallel to the shoulders. Focus on this grip for a narrow waist and widening of the upper back.
2. Full. The palms are towards themselves, while the elbows are raised forward to the maximum value. When pulling up, the chin should be flush with the bar. This grip option is used to fully pump the pectoral muscle.
3. Back. Hands are placed with palms towards themselves, slightly narrower than shoulder width. This approach is used for pumping biceps.

The main set of exercises in the gravitron for girls

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

They stand on the steps with both legs and transfer the body weight to the legs, this will allow you to redistribute your own weight in the future and get the maximum benefits from using the counterbalance.

Day 1 (3 sets with 10 reps):

• pull-ups with the establishment of a wide grip when the palms are shoulder-width apart;
• push-ups from the uneven bars;
• pull-ups using a reverse grip, when the hands are placed with the palms towards you;
• full grip pull-ups, creating maximum tension as the chin approaches the bar.

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

Day 2 (5 sets of 8 reps):

• full grip pull-ups;
• push-ups on the uneven bars.

The third workout of the week focuses on the abdominal and leg muscles.

Day 3 (4 sets of 20 reps):

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

Gravitron training program for girls, who already have pull-up experience and do three times a week:

Fixing the result

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

They are aimed at full loading of the pumped muscles:

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

Athletes refer to this approach as "finishing the muscles." The muscles are allowed to rest for 1 day. After the third day, the muscles are relaxed for 2-3 days. This program is effective for girls who set themselves the goal of achieving harmony, drying the upper body.

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

Opinions on pull-ups in the gravitron for girls

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

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

When to expect the effect

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

• at the first stage, it is important for beginner 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 brought to the number specified in the lesson plan;
• the final stage is regular training in compliance with the rules.

Given that the pull-up program in the gravitron is designed for 3 times a week, the instructors do not guarantee quick results.

The first results will become noticeable after 7 weeks, provided a systematic approach. First of all, the biceps are formed, as well as the latissimus dorsi. This takes into account a change in grip, a decrease in counterweight indicators. The maximum indicator is a reduction in cargo up to 20%.

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

Video lesson pull-ups on the gravitron for girls

How to properly pull up on a gravitron: