Special simulators are an excellent alternative if you wish to learn how to correctly pull up and develop muscle mass, but the usual may seem too difficult for you. Tightening simulator will help you load your hands and back muscles.
Use of classes
Perhaps, no one will deny that the hanging and pulling are the best options for those who want to develop the muscles that are on the back, and work out the entire top of their body. Even if you just hang, without making any exercises, you can remove the tension in the spine, which has accumulated for the whole day.
That is why the doctors recommend people with damage to the posture to acquire simulators to pull up or put ordinary horizons at home. Among other things, the exercises on such simulators will allow you to get rid of pain when scoliosis and osteochondrosis.
After you actively trained on the crossbar, it should be a little referring to it so that loaded muscles could relax. Undoubtedly, during such workouts you are also developing the muscles of the hands, brushes and tendons.
What muscles affect
It should be understood that there are several different types of tightening, each of which has its own characteristics, advantages and disadvantages. Cashing in various kinds, you will load different muscle groups.
What are the types of:
- middle straight grip: Helps to develop spinal muscles and forearm, strongly affects the biceps and the shoulder muscle;
- medium reverse grip: Typically acts on biceps and wide spinal muscle;
- wide grip to the chest: It helps to concentrate on paired, round muscles, on the widest spinal and trapezoid muscles;
- wide grip for the head: Typically develop the same parts as in the previous form;
- narrow straight grip: makes focus on the toothed, low broader and shoulder muscles;
- narrow reverse grip: helps to develop a low wide portion of the back and biceps;
- neutral grip along the crossbar: Develops the bottom of the widest, shoulder and gear;
- partial tightening of medium grab: Develops the double-headed muscle on the shoulder.
Varieties
There are a wide variety of simulators, with the help of which you can easily pull up at home and develop the spine muscles and muscles of the hands. The most popular among beginners are those that are intended not only to pull up, but also for push-ups.
Thus, you can deal with several types of exercises with one device (for example, here you can help "Graviton"). With such horizons you can make the most common exercises: pulling up narrow and widespread grits.
There are also special simulators that are equipped with special burdens. As a rule, such devices are often equipped with several types of handles to pull up so that you can develop your back and hands well. Also, some manufacturers make whole walls, where the simulator is necessarily present.
How to choose what to pay attention
Some buyers acquire similar simulators to lose weight, others - to develop their back, third - to solve some problems with the back (irregular posture, osteochondrosis or scoliosis). It should be understood that manufacturers are trying to create different simulators under various wishes of the client.
Think about where you can supply the simulator whether you have enough space for a large device or you will have to acquire anything easier. If you put it at the wall, then it is worth understanding that there should be a small gap between it and the wall.
Do not forget about the financial side of the issue. No need to think that cheaper models are worse: they will also help you achieve good results, but at the same time will be equipped with fewer additional features. Try to consult with those who understand this issue.
Manufacturers
Today, the most popular manufacturers of simulators for tightening at home are "Gravitron" and "Aerofit". They are distinguished by excellent modern design, numerous additional features and good reliability.
Which is better
It is quite difficult to say that some one simulator is quite difficult, because every athlete will find positive and negative sides for themselves in all models. But, among professionals today, the best is considered to be "gravitron", which has additional burden in the form of burdens.
With this simulator, even newcomers in sports will be able to achieve significant results in the development of spinal muscles and biceps. This professional allows you to make two most popular exercises: narrow and wide grip.
Where to buy and how much costs
On the territory of Russia, the simulators for pull-ups can be bought in a wide variety of sports stores that also have online services. One of the most popular among buyers, especially professional athletes, is the sports-Russia online store, where you can buy the most diverse equipment and various accessories.
Different simulators for pull-up are presented here in a huge amount: from cheap to expensive. There is a popular "gravitron" here. Prices for them start from 169 thousand rubles.
Technique performing pull-ups on the simulator
Many newbies at first can not pull up without jerks, that is, even, so you can start in order to stretch up as high as you can. So the moment came when you have to learn the Azam pull-ups on the simulator. Do not think that you can immediately begin exercises. It is necessary to understand that pull-up is a basic and multi-sowing exercise that helps encourage and auxiliary, and major muscles.
That is why before approaching the most simulator, it is necessary to make some preliminary strengthening and pumping biceps, the rear delta and the widest part of the back. You will also have to just turn on the simulator, and then start any complex actions. Try to save so long as you get.
Thus, your grip will be strengthened, and bundles and muscles will be able to get used to the mass of the body. It is best to first spend familiar to you and, and then start tightening.
Try to linger at the highest position, and then start all over again. Some coaches recommend starting with the so-called "Australian" or low pulling. This option is perfect for girls.
Stages of performing exercise
- Put the knee of one leg on a special support that is on the simulator. Only after that you can take the crossbars with your hands. Having tightened, you can put the second knee on the support.
- Relaxing, you must go down on your hands elongated. It will be your initial position.
- Divide a slightly back, bend your hands in the elbow joint and tighten the handles in your side.
- When you achieve the highest tightening level, stop for a few seconds and only if you can go back to your initial position.
- First you need to start with 12-15 approaches at a time, gradually increasing their number.
You must try not to make inertia movements. To do this, perform everything very slowly, then only the power of your muscles will be involved.
Gravitron - a multifunctional sports simulator is designed to carry out force training aimed at developing and strengthening the breast muscles, the dorsal (Delta) and hands (biceps and triceps).
The simulator for pulling and pressing the gravitron also has an accented impact on the muscles of the abdominal press and provides a brachial belt to work.
For similar integrated sessions, you can use a triceps machine.
1. Principle of operation of the gravitron simulator
Gravitron - a simulator for pull-ups, pushups and lifting the knees is a welded structure that the following elements make up:
- Guides with cargo block (counterbalance);
- Crossbar (horizontal bar with counterweight) for grip;
- Handrails (bars) for pushups;
- Mobile platform;
- Two steps for lifting.
The mobile platform is installed on 16 rolling bearings, which contributes to the smooth and quiet operation of the gravitron machine. It serves to compensate for the working weight of the user, providing him with help when performing the exercise.
The price of this equipment quite justifies its wide functionality.
2. Pressing on Gravitron
The most effective occupation for strengthening the upper area of \u200b\u200bthe body is push-ups on the bars, while the load can shift on the chest or three-headed muscles depending on the exercise equipment technique.
To study the chest muscles on the simulator for pushups with a counterweight should be taken for the handles so that the palms are directed to the athlet case.
For the load of triceps, the elbows should be divorced to the sides, and the phalanges of the fingers will send each other. It is worth noting that before pressing pressing on the gravitron, it is necessary to make a warm-up to reduce the risk of injury, working with a lot of weight.
The simulator for pull-ups and pushups allows you to control the load, ensuring the safety of each lesson.
3. Tightening on gravitron
The rapid development and growth of the muscles of the back promote tightening on the gravitron. They are performed wide or narrow, direct or reverse grip, shifting the emphasis from the deltoid muscles on the biceps.
Tightening in the simulator Gravitron should be carried out smoothly, without jerks. The case must be kept straight, avoiding unnatural deflection in the lower back.
Hands should remain slightly bent at the lowest point of the amplitude of the movement, which helps to reduce the burden on the joints, doing on the simulator for tightening with a counterweight.
4. How to use the gravitron simulator
PREVIOUSSIVE YOU, my respected subscribers and readers. Since you are here, then surely interested in the article "Simulator to pull up with a counterweight." Well, - let's figure it out in detail what it is for the beast, what exercises on it can be done and for what it is applied. We also briefly consider its characteristics and denote recommendations. Forward!
Although for the overwhelming majority of athletes and the rod (as the main simulator) are in the first place, still do not forget about the considerable significance of the auxiliary and special simulators. Such simulators include "Gravitron" - yes, this name is this simulator with a counterweight.
What is called back
Also, visiting the gyms, you can hear the following names of this unit (in a different way and you will not call it for the size of its dimensions): Machine Gravitron, Gravitron Machine, Simulator Gravitron, and, of course, just gravitron.
Perhaps today athletes and lovers have already invented a few more funny names to this extremely useful simulator, but in general this block simulator is called this way. I think you will not confuse him with anything.
For what is used
Let's think logically: if this sports equipment has a counterweight, then he is aimed at relieving work on it. What is it done for? For people who just started to engage in their body or still rapid Yunsi (I mean teanages), were able to perform such basic exercises as, push-ups on the bars without problems.
After all, not everyone can pull up on the horizontal bar or spray on the bars due to the underdevelopment of muscles or. This simulator is sent to this - he prepares a person to occupy on the original designs - the horizontal bar and. How he does it?
Well, look. You probably heard the expression "Preparatory Exercises". What do you think they are preparing for? To basic or basic exercises. A similar picture is drawn and in the case of our gravitron - it is a preparatory step on the rise to the use of originals - crossbars and bars. Working on it, you will be able to gradually get used to raise your own weight, which will make it possible to switch to basic exercises without using the counterweight.
But wait is not all. Oddly enough, but this machine also use experienced bodybuilders to "finishing" their muscles, as well as to perform drop-sets when tightening. I think, for those who easily copes with their weight, this car can serve as another way of "drying" of the upper shoulder belt. Well, and if you are so powerful that you are not enough of your weight when tightening, then with the help of a belt you can attach additional weightlifiers.
As we see, this simulator is quite effective. And how to use them I will tell below.
Technical Features and Characteristics
The simulator is designed in such a way that using the system of blocks to compensate for human weight or slightly alleviate pull-ups and push ups. For example, the guy weighs 75 kilograms, but it pulls up only 3 times. When using this simulator, it can set a counterweight 50 kg (or more, or less - as if it), it turns out to be pulled up as if with its own weight, but in 25 kilograms (75 - 50 \u003d 25).
After a certain period of time, it can, for example, reduce the value of the counterweight to 40 kg, which, as a result, will lead to work with its own weight of 35 kg.
Well, if it really are bad things in tightening and pushups, we boldly exhibit your own weight on the simulator (I hope you know your weight?) And tighten without any particular problems.
If you start listed all its physical data, such as total weight, height and width, then, I think you are borrowing. Well, who will be interesting to read some numbers? Therefore, there is only what you need to know to work on the gravitron. This is the total weight of the blocks - the maximum 70 kg, and the weight of each of them is 5 kg. Well? Go to the exercises?
What exercises on it can be performed
As you understood from all over the above, on the gravitron can be squeezed on the so-called bars, as well as tighten on a kind of crossbar. In principle, these exercises are no different in terms of the technique of performing from the original: when tightening the chin, bring to the crossbar, and when push-ups on the bars of the elbows should be above the shoulders.
How to use
In order to take the initial position, you will need to climb the simulator - it is high enough (almost 2.5 meters). For this there are special steps - we become on them. After knees, we get on special pillows, and we take our hands for the necessary handle. That's all, the initial position is ready.
Next - it's small, and you start exercise. Oh, yes, I almost forgot - before you climb on this "Mastodont", be sure to set the necessary amount of counterweight, if you, of course, did not decide to do climbing.
As before any heavy exercise, it is also necessary to warm up here. Prepare your muscles and joints to work, do not risk.
If something is incomprehensible - do not hesitate to seek recommendations and instructions to the coach or to people who have the experience of "communication" with this simulator.
Sincerely, Vladimir Maner
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In women, this type of exercise is usually not in honor, and completely in vain. "Tightening is a basic exercise that uses all the muscles of the top of the body," says Alexey Ismailov, expert trainer network clubs World Gym. - And when the change is changed, the load will vary: the biceps turns into operation with a narrow, with a wide - the widest muscle of the back, trapezoidal and rhombid. And if you are tightened not on the horizontal bar, but to do the exercise in the simulator (where there are additional handles) - you will have to work triceps, the chest muscle and delta. "
Think, you only need to strengthen them? How wrong! These muscle groups are responsible for the formation of beautiful posture, which, you see, and it is important for girls. "Plus, tightening the muscles of the abdominal press, their deep layers, forming a beautiful belly," adds Kristina Lesterovova, Fitness-director of World GYM clubs network in Russia.
And one more bonus: when we are tightened by a narrow grip, then pump one of the typical problem areas - the upper part of the hands. "With age, the area of \u200b\u200btriceps in women becomes a flabby, because in everyday life we \u200b\u200bare few of these muscles we use. Accordingly, during training, they must be loaded, "explains Christina Lesnikova. "Tightening with a narrow grove, this task decides."
But, it is clear, if you do not know how to pull up, then all these bonuses are not available to you. How can Gravitron help here?
Gravitron: work principle
The simulator is a horizontal bar under which the platform is located. "He creates against his own weight of a person," says Balla Frolova, Personal coach in the Parislife Fitness Fitness Clubs Web, - helps you pull up and reduces the load on the muscles and the spine during the exercise. Over time, the load can be increased by reducing counterweights. "
Especially often "prescribed" a gravitron of beginners - it helps to put the correct technique of tightening. "If people, without having mastered her, immediately go to the horizontal bar, then often begin to use inertia and include those groups of muscles that should not work. For example, bend the housing forward or backward, strengthen the deflection in the lower back, the elbows are removed back, which can lead to the injuries of the joints, "explains Christina Lesnikova. - With the gravitron of all this can be avoided. "
Gravitron: how to do
Let you not scare the name and appearance of the simulator - it is not difficult to do on the gravitron. We asked Alexey Ismailov and Christina Lesnikov to show us how to use it correctly.
The key "setting" of the simulator is a choice of counterweight. "Newbies can set 70-80% of percent of their weight, and then gradually decrease this value. If you are under the power of tightening with a counterweight of 20%, you can exercise on the horizontal bar - you learned to pull up, "says Alexey Ismailov.
Gravitron: training program
"If you are engaged regularly, every other day on the program 4 approaches 15 repetitions, after a couple of weeks you will see the first results - up to 10 tightening on the horizontal bar," says Balla Frolova. - Just do not forget to gradually reduce counterways and stretch after workout. "
However, it is possible to learn to pull up without gravitron. How to do it, we will show on Monday. Watch for updates on the site!
Ruslan Dudnik
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In 1864, the Swedish doctor Gustav Zadder founded the institute in Stockholm, in which he set 27 specially developed machines to train various muscle groups.
This institute can be bolder to name the first in the history of the gym!
And today I propose to consider the following bundle - simulators and free burdens. Each party has its strengths and weaknesses.
Simulators - Pluses:
- Excellent suitable for beginners who have a low level of OFP, weakly developed intertensive coordination, almost undeveloped communication "Brain - muscles", bundles, tendons and joints are also in a rather sweated state
- The simulators help purposefully load the muscular group for which the exercise is intended. For example, almost none of the newcomers will be able to pull out several times, and even with the right technique, but the Gravitron simulator perfectly helps immediately ask the load with the broadest muscles of the back, which should most work in tightening
- The simulators help beginners more accurately comply with the trajectory of the right movement.
- The simulators allow you to keep the muscle in tension over the entire amplitude of the movement, especially in the initial and final positions of the exercise, which is very difficult to do when using free burdens
- On the simulators you can change the load literally in a few seconds, moving the retainer, taking the handle, etc.
A separate moment - the simulators allow many newcomers to avoid a common mistake, which is stated in principle " Raise weight and not your ego«.
That is, a newcomer, which is shyned by its small level of training when using free burdens, often tries to raise greater weight than it can, which entails unreasonable risks of injury.
On the simulators, as a rule, it is not particularly seen, what weight you raise, and you can safely focus on the exercise technique, without thinking that you will look at how to look at you.
Simulators - Minuses:
- The main minus, for which and gets all the simulators is a fixed line of movement. And it is rightly believed that with long-term use, the simulators put our joints into 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 bring us
- Partly this is still due to the fact that, for example, when performing the same squats in Smith, small muscles-stabilizers work very weakly unlike ordinary squats with a barbell or dumbbells
- It is difficult to make a simulator who fits all, so it is designed for a middle man. If you have long or short limbs, high or low growth, doing exercises on ordinary simulators will be difficult
Loose burdens - Pros:
- Performing exercises with barbell and dumbbells, there is a more powerful and massive impact on muscle groups, in contrast to local gym
- Exercises with free burdensome seriously involve not only major muscle groups, but also small muscles stabilizers, the strengthening of which is very important for our sides, health of the joints, ligaments and tendons
- Exercises with free burdens create such a load that causes faster and confident increase in the level of training than simulators
Free burdensome - minuses:
- Mastering the technique of power exercises in the case of using free burdensions is more difficult than when working on simulators
- Therefore, it is recommended to take several personal training from the trainer in the room for correcting the exercise equipment at the beginning of the classes.
- Either you need to shoot yourself on video, and then compare your technique with training rollers, to remove again, to compare again, etc. (such a thoughtful approach can even work better)
- When using incorrect technology or excessive load, which is harder on the simulators, the risk of injury or overtraining increases
- The inability to use target muscles, such as in tightening. The beginning of a little effort to make 10 pull-ups, but even if it turns out, it is not necessary to make an exercise in the right technique.
Eventually:
- The simulators make sense to use newcomers in the first 2-3 months of training in the gym to master safe exercise equipment, the exclusion of the risk of injury, the connection of the "Brain Muscle" communication, etc.
- The simulators make sense to use and experienced training, periodically including them in training for more local impact on muscle groups and to reduce the risk of injury, since in exercises with a barbell and dumbbells, your weights have come to the upper boundaries for which it is undesirable
- Free burdensome makes sense to use only after the development of the right, read - rational equipment, after which they should make the main emphasis in training
Recently I was in Thailand and practiced in the hall, which was located in the hotel. It had a lot of simulators with a fixed movement. I will say honestly, that I could not continue to do this.
And it's not just the unusual load, but also that the joints really feel not very comfortable. Especially those joints that are accustomed to constant work with free burdens - garish and dumbbells.
Now let's look at the basic simulators who are in most fitness halls of our planet. Disassemble all the simulators that are currently produced on the fitness market - the task is impracticable, and almost unnecessary, so we will analyze the "classics" 🙂
Simulator "Gravitron" or "Graviton"
This simulator is useful for all beginners.
Especially those who do not yet pull up in a free visa or spray on the bars, as it allows you to perform these exercises, immediately learning to engage the necessary muscles.
But it is not necessary to work constantly in this simulator.
Carefully follow your power progress and when your increased power level will allow you to make 2-3 pull-ups in a free viscous, then go to the horizontal bar.
Oh yes, it is worth mentioning that despite the utility of this simulator to use the back muscles during pull-ups, it will not help you learn to pull up.
If you want to learn to pull up in a free Visa, then you need to do it in free Visa. In this position, the maximum number of muscles involved in this movement are involved.
And most importantly, the free VIS teaches us intertensive coordination, forcing all the muscles to work simply and in a single impulse, which allows you to master complex exercises.
For example, such as the same pull-ups, output by force, etc.
Want to master the horizontal bar on the full - do not miss the next set in the project "Siberian Hospital".
Vertical traction simulator
The simulator for vertical thrust also accurately and finely adjusts the load on the widest muscles of the back, since other muscle groups that are not involved in this exercise are "turning off.
But I repeat - like "Graviton" this simulator is good for the development of muscles and setting the technique of movement.
But learn to pull up on the horizontal bar he will not help.
Horizontal traction simulator
A good simulator who helps to avoid excessive voltage in the lumbar spine, which occurs when performing a pull in the tilt with a barbell.
Although for some people, due to the weakness of the muscles of the back, chest and shoulder belt, it is better to use a simulator with a flexible breast, sometimes it is also called "lever pull" (see Junction).
Horizontal traction simulator
(lever thrust)
This simulator allows you to intensively work the muscles of the middle of the back and the broadest, completely removing the load from the lumbar department.
This is a really cool and very useful simulator. It is a pity that while he is not in all halls.
It is good only for newcomers for learning techniques of exercises.
That is, it can be worked out in the first 2-3 months of training, it will help to maintain balance, and at this time you will concentrate attention at other important points - unfolded and raised chest, reduced blades, stopping the stop.
As soon as well explore the technique, add working scales - it is better to go to exercises with free weights, and Smith's simulator just forget.
Although in a good way, it is better to immediately go to him.
True, no one will tell you that long-term work in such a simulator can lead to deferred injury.
And after all, the true reason will often be even detected!
And, as he wrote above, if you have short or long legs, that is, if you are different from the average person, it will work in such a simulator very uncomfortable.
Foot bending simulator
You can only perform this exercise to those people who have no problems in the lumbar spine and who can do this exercise calmly.
The fact is that many load such weight that the biceps of the hip cannot raise it and then engaged in starting to move, rive, raise a pelvis, which can lead to very painful problems.
Starting from convulsion in hip biceps and ending with the injury to the lumbar spine.
Do not take the maximum weight so that even the temptation is not "bearing booty."
If you can't do this exercise in the right technique, it is better to master the inverse hyperextensions, and Romanian traction.
Harm Trainer
And this simulator is better to bypass his side.
The fact is that even beginners can raise very high weight in it. And since this exercise is often done in a limited amplitude (but not to do it), the load on the knee joints is colossal.
Of course, you can marry, search the position of the stop on the platform (below, above) so that the load on the knees is less.
But why?
It is better to explore squats.
If you have problems with knee bundles or knee joints, then you are contraindicated to make your legs. If there are no problems, then you still pass by, if you do not need such problems.
When you make ordinary squats, your muscles are helping not only legs, but also the pelvis, and the spine and other muscles.
And in the bench press only the hips work, the chest is squeezed, the links in the knees and the lumbar department are overturn.
Also, if you have a tendency to elevated pressure, then the animals with a lot of weight (and it is easy to take, as I wrote above), can provoke serious heart problems.
Well, for a snack - many people when fulfilling their legs, they take off the lumbar spine from the platform, because there is not enough flexibility. And this separation is very attendant.
And otherwise they will not make - flexibility lacks.
Sat with free weights!
Even in rehabilitation after injury, it is better to use squats. You just need to do this with adequate load and good technique.
Training machine for training tibia muscles
A good simulator that allows you to load the leg muscles with big weights, eliminating you from the load of the spine.
Although in recent years, many visitors to the slopes of the leg muscles are not swing at all.
But everything is individually.
Most really will be better than special gymnastics, which develops not only the leg muscles, but also stop.
Pym sitting in the simulator
In the same way as the bench is sitting in the Smitht simulator, the press sitting in a special simulator is categorically contraindicated by those who have problems with the shoulder joints.
If there are no problems, it is still better not to use simulators with a given trajectory of movement for the shoulder joints.
The fact is that the shoulder joints are the flexible joints of our body themselves, and therefore the most vulnerable.
That is, they are very easy to overload with power loads, especially in such simulators, where small muscles are almost completely turned off - stabilizers that surround the shoulder joints.
When you make the bench with dumbbells standing, this does not happen.
If the weight is hard for you, then you simply do not raise it, but in the simulator you can slip this small plot, followed by injury.
Extension of legs in the simulator
Another simulator who is better to send the story of the story.
Train safety load on bundles of knee joints and knee cups. Very unnatural movement, which is practically not found in real life.
It is believed that its use is justified in rehabilitation therapy for people who have suffered a knee injury.
I do not share this opinion.
There are many more beneficial rehabilitation movements and exercises.
Simulator for reverse hyperextenitions
One of the most basic simulators of modernity !!!
So far, rarely, where it is found, but the process moves and hope to be equipped with all the fitness rooms in the near future.
This exercise is a very strong means to prevent injuries of the lumbar spine.
It also applies to rehabilitation.
For more experienced athletes, this exercise is interesting in that performing it with an additional weight, you can increase weighing weights in squats and stuff.
With due skill, this exercise can be done on the simulator for ordinary hyperextenzium, but it depends on the design of the simulator.
At home, he can do the construction of the stand from the chairs, but I do on the usual table, which I wish you
Sincerely, Ruslan Dudnik!