The Total Gym Achiever is a home gym used for exercising the major muscles of your body. Exercising on the Total Gym Achiever is basically the same as exercising on any total gym. As you sit, lie or kneel on the sliding bench called the glideboard, you either pull on the cables attached to the board or use the strength of your arms and legs to move the board. The two cables are attached to handles that are connected to the glideboard.
Front Raise
The front raise works your deltoids (shoulders) and back. This exercise requires a very simple movement of raising your arms toward the front of your body. As you raise your arms and hold onto the handles, you cause the glideboard to slide upwards and carry the weight of your body. This is how you exercise your delts and back muscles. To begin to do a front raise, sit on the top of glideboard facing away from the upright. Place your feet on the bottom end of the board with your knees bent at a comfortable angle. Hold your arms at your sides, palms forward, and hold a handle in each hand. Sit up tall and squeeze your abs so that you do not move your torso during the exercise. Then raise your arms straight up to shoulder level. Lower your arms to complete a front raise.
Split Squat
The split squat on the Total Gym Achiever is a lying down version of the classic standing split-squat exercise. Instead of standing with your feet in a split-stance position, one foot in front of your torso and the other behind, and then bending your knees to 90 degrees, the Total Gym Achiever version has you lying on your back and using only one leg at a time. To perform the split squat, place your feet on the foot rests and lie face up with your legs straight. Hold the bench with your hands on the sides. Lift your right knee to a 90 degree angle in front of your body. Next, bend your left knee until it makes a 90 degree angle. Straighten your left leg to come out of the squat. Repeat on the other side.
Crossover Chest Fly
The crossover chest fly works your pecs and arms. As with the front raise, you sit up straight facing away from the upright and use your abs to stabilize your body. Your legs, however, are straight and flat on the board so your knees do not get in the way when you pull your arms in front of your body to do the crossover chest fly. To perform this exercise, sit on the board with your arms straight and slightly behind your back at your sides. The palms face forwards. Then, pull your arms up to cross in front of your chest. You may alternate which arm is on top. Pull your arms straight down and back to the starting position to complete one crossover chest fly.
Member Comments