In the world of improving bone density, losing fat, becoming stronger and increasing muscle tone, a multigym is a useful tool. With exercises that target the back, chest, arms, legs and abdominal muscles, use a multigym to achieve a full body workout. To boost results and minimise injury, follow a warm-up and cool down routine, learn the appropriate techniques of using a multigym and gradually increase your progress.
- Skill level:
- Moderately Easy
Things you need
- Workout clothing
- Athletic shoes
Warm up the body. Before using a multigym, warm up the body to increase your range of motion, prepare muscles, prevent injury and encourage maximum results. Stretching is one of the best ways to prepare the body for a multigym workout. Hold stretching positions for 20 seconds to awaken tissues in the body. Additional techniques for warming up before lifting weights include sit-ups, jogging in place, pedalling on a stationary bike or 15 minutes on a treadmill or elliptical trainer.
Select an appropriate weight setting. Lifting weights beyond your muscle capacity can lead to injury. Do not overwhelm your body by selecting weight targets that cause pain and force you to strain during repetitions. The American College of Sports Medicine and the American Heart Association recommends 8 to 12 repetitions of each exercise twice a week. Most units use an adjustment pin inserted into a weight stack to provide varied levels of difficulty. Pull out and firmly insert the pin in the slot for desired heaviness, which is clearly written on the side of each weight. To gauge a comfortable weight setting when using a multigym, choose the heaviest weight that allows you to complete every repetition of an exercise and still maintain control over the speed at the same time.
Use proper form. Learning the proper form of each multigym technique will increase the results of a workout. Poor positioning of the feet, improper grips and incorrectly done weight training exercises can also lead to injury -- especially to the back and shoulders. Consult a fitness or weight training specialist, follow along with a workout video or subscribe to a fitness magazine that illustrates step-by-step weightlifting techniques.
Vary workout routine. Varying multigym exercises and routines not only gives body parts time to rejuvenate, but also prevents a workout from becoming boring. Spend one session concentrating on the upper body, while using the next to focus on the lower body. Integrate some full-body workouts. For lifting that incorporates a great deal of muscles at one time, choose squats, presses, deadlifts, rows and pull-ups.
Cool down the body. After each multigym session, cool down for 5 to 10 minutes, making sure to stretch major muscle groups. Select light cardio work and follow up with gentle stretching of the muscles to enhance and maintain flexibility. A cool down period reduces the risk of injury. Always wear proper clothing and footwear during a multigym workout.
Tips and warnings
- Always wear proper clothing and footwear during a multigym workout.
- If you are using a multigym to lose weight, add cardio during your workout to increase results.
- If you are a weightlifting beginner, approach a certified personal trainer for a fitness assessment and to set goals. Ask the trainer to design a program that fits your goals and abilities.
- Decrease injury and fatigue by taking the time to breathe and rest in-between reps.
- Stop using a multigym if you experience pain beyond your normal capacity. Pushing your muscles to the limit will result in injury. Consult a physician if you continue to feel discomfort during a workout.
- Avoid stress throughout the week, which produces a hormone called cortisol, which leads to body fat storage and burn muscle.
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