A multi-gym is an exercise platform that includes multiple pieces of exercise equipment on one machine. The platform usually includes at least a bench and a pulley and can be extensive enough to accommodate more than 100 exercises. Multi-gyms are space savers and, for that reason, are often used in homes.
Step 1
Start the squat by standing under the parallel squat shoulder pads. Position the feet slightly wider than shoulder width apart and feet far enough forward so that when in the down position, the knees create a 90-degree angle and do not go beyond the toes. Breathe in and bend the knees and lower the hips slowly until the thighs are parallel to the floor. Breathe out and press through the heels of the feet to fully extend the legs.
Step 2
Start the bench press by lying on your back on the bench and position the body so the handles line up with the mid-chest. Grasp the handles, breathe out and slowly push the handles up until the arms are fully extended. Breathe in and slowly bend the elbows to allow the hands to return to the starting position.
Step 3
Start the dips by supporting the body on the parallel dip bars with the arms fully extended and down at the sides. Breathe in and slowly bend the elbows to lower yourself down until a stretch is felt in the chest. Breathe out and straighten the elbows until they are fully extended.
Step 4
Start the shoulder press by positioning the handles of the shoulder press station to a height just above the shoulders. Grasp the handles and breathe out and slowly push the handles up until the arms are fully extended overhead. Breathe in and allow the handles to slowly lower until they are at ear height.
Step 5
Start the biceps preacher curl by placing the preacher curl attachment onto the leg extension. Sit on the bench with the chest firmly against the angled arm pad of the preacher curl and position the armpits on top of the angled arm pad. Grasp the bar or handle of the cable with the palms facing up. Breathe out and slowly bring the bar or handle up until it is almost perpendicular to the floor. Breathe in and allow the handles to slowly lower until the arms are at full extension.
Tips and Warnings
- Keep the abdominals tight throughout each movement to incorporate the core into each exercise.
- Do not hold your breath during any exercise movement.
Things You'll Need
- A multi gym
References
- "NSCA's Essentials of Personal Training"; Roger W. Earle and Thomas R. Baechle; 2004
- "Fitness, The Complete Guide"; Frederick C. Hatfield; 2000
Member Comments