Keiser produces a variety of exercise machines designed to strengthen and develop all of the body's major muscle groups. These devices work through a combination of pulleys and pneumatic technology; a compressor feeds air into a cylinder, which provides the resistance for each exercise. By adding or releasing air, you can adjust the difficulty level of your workout. In this fashion, the Keiser exercise machine is able to meet a variety of needs, from rehabilitation to strength training.
Step 1
Adjust the device's arms until the pulleys are at the low position. Face away from the machine and hold onto the hand grips with an overhand grip. Stand with your feet shoulder-width apart, then perform a squat by bending your knees until your thighs are parallel with the floor. Keep your head facing forward and maintain good posture.
Step 2
Return to a standing position and lift your hands up to shoulder level. Extend your arms upward, but keep your elbows slightly bent. Return your hands to shoulder level.
Step 3
Face the machine and hold onto the hand grips with an underhand grip. Lower your hands and extend your arms fully. Keep your elbows at your sides and curl your hands upward until they reach shoulder level. Lower your hands to their initial position.
Step 4
Attach the cables to one of your legs with the device's ankle belt. Place one hand on the upper portion of the machine to stabilize yourself, then move the selected leg backward in a straight line. Return your leg to its initial position. Repeat with the opposite leg.
Step 5
Adjust the pulleys to a mid-to-low-level position. Face away from the device and hold onto the hand grips with an overhand grip. Start with your hands at chest level, then take a step forward. Maintain good posture while bending your forward knee until the leg makes a 90-degree angle. Return to your starting position. Repeat with the opposite leg.
Step 6
Adjust the pulleys to a mid-level position. Face the machine and hold onto one of the hand grips with both hands. Stand with your feet slightly more than shoulder-width apart, then rotate your torso to one side while keeping your hands at chest level. Return to your starting position.
Step 7
Adjust the pulleys to the highest position. Face the machine and hold onto the hand grips in an overhand grip. Start with your hands at chest level, with your knuckles facing forward. Keep your elbows at your side and extend your arms fully downward. Return to your starting position.
Tips and Warnings
- Repeat each exercise two to five times before resting, then perform an additional one or two sets before moving on to the next exercise. To increase or decrease the resistance level, press the right and left thumb buttons, respectively.
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