The Weider Total Gym 1500 is a home gym that can exercise the entire body. The 1500 has chrome plated upper rails and a half-inch mid-density foam glide board. There are six levels of resistance, which gives you between 6 percent and 50 percent of the user's body weight. The 1500 features a pull-up bar wing and leg pulleys to add more than 60 different exercise possibilities.
Inner Thigh Pull
The inner thigh pulls trains the inner thigh or adductor muscles and the movement must be performed with both legs. Before starting the movement, detach the arm pulley cable and attach the leg pulley accessory. Securing the harness around one of your feet, lie on your side and allow the attached leg to stretch upward. Keeping the attached leg fully extended, breathe out and push the leg down until it is parallel to the glide board. Breathing in, slowly allow the leg to return to the starting position while keeping your leg fully extended.
Dips
Dips train the chest, shoulders and triceps muscles and can be performed by lying face up with your head at the top of the glide board and the handles positioned at your sides in your hands. Breathing in, slowly bend your shoulders and elbows so your upper arms are pointing down to move the handles to the sides of your upper torso. Breathing out, slowly extend your arms to full extension at the sides of your body.
Kneeling Triceps Kickback
The kneeling triceps kickback trains the triceps and rear deltoids and can be performed by hooking up the arm-pulley cable, grasping the handles and kneeling at the top of the glide board facing the height-adjustment column. Bending forward keeping your elbows at your side and your upper arms stationary throughout the exercise, breathe out and slowly extend the handles backwards until your arms are fully extended and at the sides of your body. Breathing in, slowly bend at your elbows until your arms form a 90-degree angle.
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