Gravitron exercise technique: pull-ups, push-ups and others

Gravitron is a sports simulator. It is called multifunctional. Needed for strength training that develops and strengthens the pectoral muscles, back muscles, arms and gluteal region. Designed for push-ups and pull-ups.

In general, the gravitron simulator is ideal for complex pumping of the whole body. How is it different from the crossbar or parallel bars? At least because it has a counterweight in its design.

The gravitron is not equipment that is suitable for installation in an apartment. He needs too much space. The height of the simulator reaches almost 2 and a half meters. You can place the equipment in the backyard of a private house or in a country house. Some gyms have a gravitron for training. Although such a simulator is often replaced with ordinary crossbars, parallel bars, and harnesses.

No special training is required to practice on the gravitron. The main thing is to understand the technique of performing some exercises, which we will discuss below.

Gravitron simulator: operating principle

Athletes love the gravitron for its versatility. Using such a simulator you can pump up various parts of the body - from the arms to the abs. Works the shoulders, back, chest. The simulator is very comfortable and meets all modern safety requirements. Essentially, a gravitron is a structure that consists of various elements:

horizontal bar;
bars;
cargo guides;
platforms;
steps.

The main operating principle of the equipment is the counterweight system. A person using such a machine does not always need to lift his own body weight in order to pump up his muscles. It is very simple to put your body in order using a gravitron.

Useful tips

The benefits of practicing on a graviton manifest themselves under conditions of its proper use.

Using the simulator is correct if you:

keep your back straight;
Having risen to the set level, fix the position for a couple of seconds;
rise with a jerk, fall down carefully.
remember that the higher the weight is set, the less lifting of your own weight;
don’t get hung up on one grip;
breathe correctly: as you exhale, lift, while inhaling, extend your arms.

Gravitron: pull-ups

Pull-ups are the main exercise that is performed on the gravitron. During training, the latissimus, teres, rhomboid, trapezius, and deltoid muscles of the arms and shoulders work.

Pull-ups on a gravitron

The exercise is performed as follows:

the athlete needs to place his right leg, bent at the knee, on the support step. You need to grab the crossbar with your hands. Then, in the same way as the first, place the second leg on the simulator;
Now you need to relax as much as possible and hang on your hands. This is the starting position;
now you need to lean back, bend your arms at the elbows and pull the gravitron handle to your chest;
hold in this position for 1-3 seconds;
return to the starting position.

If you are a beginner athlete, then 10 repetitions for the first time will be enough. For those who have been involved in body fitness and bodybuilding for a long time, it is necessary to perform from 20 to 30 repetitions as desired or depending on the training plan.

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.

Push-ups in the gravitron

The Gravitron is ideal for doing push-ups. Even those who previously could not do this exercise at all will be able to do them on the simulator. In this case, almost the same muscles work as when doing pull-ups. The biceps and triceps are active and receive optimal load.

Technique for performing push-ups on a gravitron:

Push-ups on a gravitron

it is necessary to set the weight that the athlete needs;
Now the athlete must grab the handles. It is important that your arms are wider than shoulder-width apart;
now you need to place your feet on the step of the simulator;
the body needs to be bent back;
gaze directed to the floor;
your arms need to be bent so that you get a right angle between your shoulder and arm;
at the very bottom of the shoulder blades you need to bring them as close as possible to each other;
Now you need to do a reverse push-up, that is, straighten your arms at the elbows so that the muscles tense.

This exercise is not difficult. Beginners are recommended to start with 10 repetitions; experienced athletes can perform the exercise at least 20 times.

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.

Gravitron for pumping the buttocks

The gravitron is also suitable for those who intend to pump up their gluteal muscles. You can try the single leg press.

The technique is like this:

stand on the gravitron platform;
grab the handrails with your hands;
push the step down first with one foot, then with the other;
You need to perform the exercise at least 10 times on each side.

This exercise often resembles a platform leg press in a lying position for gym goers. Only in this case the athlete stands.

Errors and possible difficulties

Exit by force: technique, benefits, which muscles work

The gravitron is a block simulator; its moving parts must be periodically lubricated and cleaned. If this does not happen, the load is distorted. That is, if you put half your weight, the counterweight cannot move easily enough, making the exercise more difficult. If this happens, discard the counterweights for a while until the problem is resolved. Tell the coach.

Here are the basic recommendations to help avoid mistakes:

Do all exercises without jerking, smoothly.
Breathe like this: exhale with effort, inhale when returning to the starting point. A lot depends on breathing, believe me.
If you feel pain in any working muscle, give up this exercise for a period until the pain disappears. It usually starts with a stretch. If you work through pain, it will develop into chronic inflammation (tenosynovitis). And it can take months.

If you don’t have a gravitron in your gym, you want to learn how to do pull-ups, but you don’t want to practice on the street - install a regular hanging horizontal bar at home and try to practice the movements on it. For example, you can start by doing negative pull-ups. The main thing is to make sure that the technique is correct.

Who is the simulator suitable for?

On the gravitron you can learn the correct technique for push-ups on parallel bars and pull-ups on the horizontal bar

The gravitron simulator is designed for those who take care of their body or want to quickly get it in order. This equipment combines several simulators at once. It is not advisable to place such a simulator at home. It takes up too much space.

Without leaving the gravitron, you can pump up your upper shoulder girdle, arms, abs, and buttocks.

Gravitron is suitable even for those who have never done push-ups or pull-ups in their lives. Before working with equipment, it is necessary to warm up so as not to strain the ligaments and tendons. You can run, do a few bends and squats.

How to choose what to pay attention to

Some buyers purchase such exercise machines to lose excess weight, others to develop their back, and others to solve some back problems (improper posture, osteochondrosis or scoliosis). It should be understood that manufacturers try to create different simulators to suit the different wishes of the client.

Think about where you can put the exercise machine, whether you have enough space for a large device or whether you will have to buy something simpler. If you place it against a wall, then you should understand that there must be a small gap between it and the wall.

Don't forget about the financial side of the issue. Don't think that cheaper models are worse: they will also help you achieve good results, but will be equipped with fewer additional features. Try to consult with those who understand this issue.

Training program

If we talk about a gravitron training program, it might look like this:

Monday – we pump up the back and chest: 30 pull-ups with arms wide apart, 30 push-ups, 30 pull-ups in the opposite direction, 30 pull-ups with arms close together;
Wednesday – pumping up your arms and shoulders: 40 regular stretches, 40 push-ups;
Friday – we pump up the abs, legs, buttocks: 30 presses with each leg, 80 leg raises from the position of hanging on the horizontal bar.

This is the simplest and most standard gravitron training program. You can complicate it and alternate exercises at your own discretion. There are no clear requirements here. It all depends on the level of training of a particular athlete.

What muscles work

The benefit of the gravitron is that it uses almost all the muscles of the back and shoulders.

Areas of greatest development:

target muscle group. Their development forms a V-shaped figure;
lower trapezius and biceps. Promotes full development of biceps. For basic training - exercises without weights and with a high number of repetitions;
teres and rhomboid muscles on the shoulder blades. Eliminate stoop;
chest muscles. Already after the first approach, a “pumping” is felt. Developed breasts create an athletic build and help with working other muscle groups.

Important! Warm up before your workout. Unwarmed muscles lead to injuries.

T-bar row

This exercise is designed to train the large back muscles. The movement is similar to pulling a barbell to a belt, but it is easier to maintain accuracy in performing the exercise. Thanks to this, you can work with heavy weights without fear of injury. The T-bar row can be done either in a special machine or with an ordinary barbell.

Technique:

Place weights on one end of the barbell. Place the opposite end into a corner or ask your partner to secure it with their foot. If you have a special handle, secure it to the bar next to the weights. If there is no handle, grab the bar with both hands near the plates. One hand is in front, the other is behind.
Place the barbell between your legs, then lean forward with your knees bent. Using your back muscles, lift your body to lift the bar off the floor.
As you exhale, pull the barbell towards you without moving your elbows away from your body. Pause for a second at the peak point, squeezing your shoulder blades together.
As you inhale, slowly lower the barbell to the starting position, feeling the stretch in your back muscles. Do not straighten your elbows at the bottom, leaving the pancakes hanging. Perform 10-15 repetitions.