Multi gyms may look like aliens with many pulleys, cables and handles coming out of a center weight stack, but these pieces equipment can save you space if you are purchasing one for use at home or for a smaller gym. Most of the exercises on multi gyms are related to strength training, whether they use a weight stack, body weight or power rods for resistance.
Upper Body
Your upper body is easily strengthened on a multi gym. Strengthen your chest through exercises such as a chest press or chest fly. Train your back by connecting a bar to a top pulley and pulling the bar to your chest for a back pulldown. Perform arm curls by connecting a handle to a bottom pulley and lifting the weight toward your shoulders. Some multi gyms have a space to do dips for the back of your upper arm. To perform a dip, support your body weight with your arms, with your legs hanging down, and bend and straighten your arms to raise and lower your body.
Lower Body
Some multi gyms have squat racks in which you stand with the weight supported on your shoulder, and then bend and straighten your legs. Most multi gyms contain leg extensions to strengthen the tops of the front of your legs: sit with the equipment rollers across the front of your ankles, then extend your legs against the resistance. For the backs of your upper legs, perform a leg curl from either a seated or standing position.
Core
Your abdomen can also be trained on a multi gym, as many multi gyms have high chairs for core strengthening. Position your back against the high chair and support your body with your arms on the arm rests as your legs hang beneath you. To strengthen your stomach, raise and lower your knees, or straight legs, in toward your chest. You can also attach rope handles to a top pulley, hold the handles behind your head and perform a forward bend to strengthen your core.
Cardiovascular
Although not found on all multi gyms, some models can provide a cardiovascular workout. For example, some machines have a seated row designed to increase your heart rate to train your cardiovascular system. Cardiovascular exercise, such as walking, running and swimming, is an important component of your health and wellness workouts. If your multi gym does not contain this type of exercise, aim to find another way to participate in these activities.
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