A home gym, also multi-gym, is an exercise machine with different pieces of fitness equipment. With it, you get to strengthen your muscles through a multi-gym workout. But can beginners do it, too?
This massive gym equipment may look intimidating for first-timers. But the benefits of muscle building and strength training are for everyone.
So, if you’re new to muscle training, all you need is to adjust the machine settings. Then match your fitness level with the right set of exercises.
To help you get started, here are some moves you can add to your multi-gym routine.
1. Triceps Pushdowns
This beginner-friendly exercise targets the triceps, lats, pecs, core, obliques and wrist flexors. Its main goal is to tone muscles and enhance arm strength.
Depending on your home gym grip attachments and comfort level, you can do your tricep workout with a straight, E-Z or V-angled bar.
- Adjust the weight of the machine before starting your multi-gym workout. Then face the pushdown cable and grab the bar with an overhand grip.
- Brace your abdominal muscles, have your elbows tucked in and keep your feet slightly apart.
- Now, inhale and push down to fully extend your elbows.
- Bend your knees slightly and exhale as you perform the downward push. Keep your back straight.
- In a controlled movement, inhale and go back to starting position. Beginners can aim to complete four sets of eight repetitions.
When doing this exercise, stand close to the cable to avoid widening your elbows too much. It will help avoid putting unnecessary stress on your shoulder muscles.
To level up your triceps pushdowns, try adjusting the weight or using the rope attachment if you have it. Check out these resistance band exercises if you need more ideas to tone your arms.
2. Pec Dec
The pec-dec station of a home gym is ideal for working out your front shoulder and chest muscles.
Our upper body contains several muscles. And so, adding this to your multi-gym workout plan means you’ll be burning a lot of calories, too.
- After adjusting the seat and arm pads, grab the handles with your palms facing forward.
- Make sure to sit straight and keep your shoulders relaxed with your feet flat on the ground.
- Now, in a controlled motion, bring the pads together in front of your chest until they almost touch.
- Hold this for a second before opening your chest to go back to starting position.
- Perform this move with two sets of ten repetitions.
When you’re ready, add a third set or more repetitions. Reduce the weight if you are struggling to complete this chest exercise or feel fatigued.
Also, breathe properly throughout the exercise routine. Exhale as you bring the pads together, then inhale as you open up your chest.
3. Bicep Curls
You can do bicep curls using the pulley of your multi-gym system and its revolving straight bar. This isolation exercise is a staple in a multi-gym workout for building muscles and strengthening your biceps.
With strengthened biceps, it’s easier to perform daily activities like doing the laundry, carrying your baby or lifting groceries. If you’ve been working out for weight loss, bicep curls can also improve the appearance of your arms and take care of sagging skin.
- After adjusting the weight, stand in front of the cable system and grab the metal bar with an overhand grip.
- Bend your knees slightly, brace your abs and keep your back straight.
- Now, raise the bar towards your chest. Make sure you’re moving your forearms only.
- Pause for a second and feel the contraction on your upper arms.
- In a smooth and controlled motion, lower the bar to go back to starting position. Try doing this exercise with three sets of ten repetitions.
Keep your bicep curl form correct and your body safe by matching the amount of weight with your fitness level. And as always, practise proper breathing techniques as you raise (inhale) and lower (exhale) the bar.
To lessen the stress on your elbow joints, you can use a curl bar instead. And if you have body stability issues, try doing the seated biceps curl.
4. Lat Pulldowns
The overhead pulldown bar allows you to target your biceps and back muscles, particularly the latissimus dorsi or lats.
Doing cable pulldowns can burn calories and improve your posture and physique. It also helps you avoid back pains, especially during old age.
- After adjusting the weight and thigh guard, grab the pulldown bar with a pronated wide grip.
- Make sure to keep your shoulders and torso straight and lean yourself back a bit.
- Now, exhale as you pull the bar at the top or midsection of your chest.
- Hold this for a second or two before inhaling to go back to starting position.
- Perform this move with three sets of ten repetitions.
For a multi-gym workout variation, you can try performing this move with a supinated closed grip. Some home gyms also allow standing lat pulldowns.
When doing this, have your feet in a walking position with slightly bended knees. Avoid flexing your hips as you pull down and shift your weight onto the rear leg.
5. Leg Press
You can also use your multi-gym to train your lower body. For instance, the leg press section of your machine allows you to engage your quads, hamstrings and glutes.
Aside from shaping your thighs, the leg press is also effective for addressing imbalances. Athletes who often use their legs can also benefit from this exercise.
- After adjusting the seat and weight, sit with your back against the padded backrest. Place your hands at the bottom of the chair or hold the side handles to keep yourself stable.
- Position the soles of your feet on the lever. Keep them shoulder-width apart.
- Now, exhale as you use your heel and forefoot to push the lever away from your body and fully extend your knees.
- In a controlled motion, inhale and return to starting position. Try doing this exercise with three sets of ten repetitions.
To avoid cramps during your multi-gym workout, keep your buttocks flat on the seat as you press. Your head should not jerk forward as well. If it does, reduce your weight setting.
Also, if you want to focus more on your quads, move your feet lower on the lever. For more toned glutes, shift your feet to a higher position.
With the right set of exercises in your workout plan, even beginners can achieve their strengthening goals. Just make sure to use the proper cool-down tools, too, to avoid muscle soreness.
Keen to use a multi-gym machine for your fitness journey? Check out this list to learn why you should own one at home.
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