Your body is probably thanking you already. It can hardly wait to feel those old muscles toning up. That's because the Total Gym® PREMIERE Exercise System . Total Gym Exercise Chart Pdf Success Total Gym Exercise Chart, Gym Workout total gym exercises for beginners | Add Your Comment Cancel reply Total Gym. Total Gym Exercise Booklet Manual With Photos Amp Charts Pictures. Total Gym .. Catalog of Total Gym Workouts in printable PDF.
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Workout Guide!!! The Total Gym Challenge is an exercise program developed by fitness trainer. Rosalie Brown. It consists of 14 workouts in 18 days using The . Total Gym owner's manuals. Find the correct manual by selecting your Total Gym Model. Easy PDF download. total gym / exercise manual, pdf download i got a cheap total gym recently, and was looking for the original exercise manual but.
Another advantage to using total gym exercises while working out is the ease of use that the machine provides. Use it as an exercise machine or team it up with other sports as a training machine. Push the glideboard up the incline. However, follow your program guidelines. Hold the stretch for at least 5 seconds. Raise up on your toes using your calf muscles, then let your heels drop through so your feet are flexed. The use of accessory attachments not recommended by Today, all fitness research recommends both aerobic exercise and strength conditioning to achieve balanced fitness.
Intensity refers to how hard you work when you exercise. You control the intensity by the level of resistance you select. For example, if your program calls for repetitions of an exercise, and you can only perform 8 repetitions, your resistance level is too high. If you can perform 21 repetitions, you should increase the resistance to the next higher level.
Repetitions designate the number of times an exercise is performed within one set. A range of repetitions is recommended so that you can perform exercises with precision and form. If you are not able to complete the recommended repetitions before losing form, you should reduce the resistance to allow good form. A set is a sequence of repetitions of one exercise. If you are a beginner, start with only one set of each exercise. When you are able to perform one set of each exercise with minimal soreness two days post exercise, you are ready to add a second set.
Use this same guideline to advance to a third set of each exercise. Tempo Speed of Movement: Tempo is the pace at which you move during the exercise. For instance, performing the squat with a slow tempo 3 seconds upconcentric and 3 seconds downeccentric would expose the muscles to approximately six seconds of work per repetition. The same exercise performed at a fast tempo 1 second upconcentric and 1 second downeccentric would provide two seconds work-per repetition.
Tempo is a critical component because the amount of time a muscle is under tension is a primary stimulus by which the body gets stronger. In the following Program Charts, tempo is defined by two numbers with a slash between them.
Rest Period: A rest period is the time taken between sets or the next exercise. Always follow the prescribed rest period. Rest period length has direct correlation to the positive physiological response of any exercise. How often should you exercise?
We suggest fifteen to twenty minutes a day, three to four times per week. If you want to work out more frequently, or for a longer time period, go right ahead. However, follow your program guidelines. Bilateral Movement: This is the most common type of exercise movement.
It occurs when both arms or both legs move together in the same direction. You will probably do most of your exercises this way. Unilateral Movement: The unilateral movement is performed when one arm or one leg remains stationary, while the other moves independently.
As shown, the right arm stays fixed while the left arm moves through the movement. This allows you to concentrate more intensely on isolated body parts.
Static Equilibrium: Both arms move simultaneously in opposite directions during static equilibrium. These exercises hold the glideboard in a stable position with no movement. This type of exercise allows you to concentrate intensely on toning the upper body and helps improve your endurance and coordination.
How it works: The Total Gym uses a variable-angle incline plane to create exercise resistance by modifying the users body weight the steeper the angle, the more resistance. Simply multiply the users body weight by the appropriate percentage indicated in the chart.
The result of this calculation is the resistance force in pounds required to move the glideboard.
A lb. If the pulley cables are used in the exercise, the person would be lifting 26 lbs. Follow the chart on page 5 for exercise description. Unhook arm pulley cable. Attach wing accessory. Secure feet under top bar of wing.
Lay on your back with legs straight and buttocks near the top of the glideboard. Point toes. Pull the glideboard toward your feet until the glideboard nearly reaches your heels.
Let the glideboard down slowly. For added abdominal work, lift head and shoulders as you pull up. Do not raise back off of glideboard. Muscle Groups Exercised: Hook arm pulley cable.
Grasp handles and lay on your back with your head at the top of the glideboard. Stretch arms over head. Bend knees and put your feet on the bottom of the glideboard. Move arms in an arc over the chest until they touch the thighs. Slowly let arms go back to original position. Raise head and shoulders while pulling to work more abdominals. Grasp handles and sit at the top of the glideboard facing away from the height adjustment column. Stretch arms behind you with palms forward.
Pull arms in an arc to chest height in front of you. Keep back straight. Slowly allow arms to stretch back behind you again. Arms should be slightly bent while performing this exercise. Front Shoulders, Chest, Biceps, Abdominals.
Grasp handles and straddle the top of the glideboard facing the height adjustment column. Sit with arms stretched in front of you naturally. Keeping your back straight with your palms facing each other at shoulder-width distance, pull into your rib cage. Slowly return to original position. Upper back, Trapezius, Biceps. Attach wing accessory Position rails on desired resistance level. Roll glideboard toward height adjustment column and sit at the bottom of the glideboard.
Lay back. Place feet flat and slightly spaced on wing accessory. Bend knees to Then push against wing until legs are straight.
Quadriceps, Buttocks, Calves. Start in the Squat position 5 on the glideboard. Place arm across your chest. Lift your head and shoulders off the glideboard crunching the abdominal area. Your back should remain on the glideboard. Lay back in the original position and repeat.
Upper and Lower Abdominals. Grasp pulley handles.
Slide the glideboard up and sit at the bottom facing the height adjustment column. Put your legs on the glideboard. Keep your arms, legs and back straight.
Slowly bend at the waist and stretch forward. Hold the stretch for at least 5 seconds. Pull up to rest. Do not bend elbows. Do not bounce Repeat. Hamstrings, Lower Back. See exercises on page 8. Position at desired resistance level.
Grasp handles and sit at the bottom of the glideboard. Lay on back and put your feet on the wing accessory. Move arms in a downward motion over your head with elbows bent. Bend knees and push off wing accessory. Perform bent arm pullover and squat simultaneously. Secure feet under top bar of wing sitting at top edge of glideboard. Grasp handles and keep arms and legs straight.
Bend knees and bring your hands to your chin in a rowing motion. Move back to original position and repeat. Roll glideboard toward height adjustment column. Sit at the bottom of the glideboard.
Push against the wing until your legs are Muscle Groups Exercised: Grasp handles and place your fists on the glideboard at the top. Kneel right behind your fists facing the height adjustment column.
Bend forward stretching your arms out in front of you. Pull your hands straight back along the rail. Pull back your torso at the same time until your back arches, like a surfer paddling. Lower and Upper Back, Shoulders.
Secure feet under top bar of wing accessory. Put feet on glideboard. Pull arms in an arc in front of you and level with your chest. Keep arms slightly bent.
Front Shoulders, Chest, Biceps. Use desired resistance level. Sit at bottom of glideboard. Place feet on wing accessory. Push until legs are straight. Place arms on chest. Lift head and shoulders off board crunching the abdominal area. Back should remain on the glideboard. Lay back and repeat. Sit facing the height adjustment column with legs on glideboard.
Keep arms, legs and back straight. Do not bounce, hold for 5 seconds and repeat. Grasp handles. Sit at top of glideboard facing away from height adjustment column.
Bend elbows. Hold handles, palms down, on either side of chest. Push forward and upright slightly by extending arms straight out in front of you. Slowly allow hands to return to position on either side of chest. Chest, Shoulders, Triceps, Abdominals. Grasp handles and sit at the top of the glideboard, facing the height adjustment column.
Place your feet on the pulley cables just to the outside of pulleys. Press your feet outward keeping your arms relaxed and straight. This should move the glideboard up. Slowly allow your feet to move back toward the pulleys.
Outer Thighs, Hips, Buttocks. MEN 13 Seated Curls: Keeping your back straight with your palms up, bend elbow and bring hands into shoulders. Then lower hands to original starting position. Biceps, Forearms, Shoulders. Lay on your back, facing away from the height adjustment column, with feet on the glideboard.
Bend elbows so your hands are above your face. Keeping elbow position stationary, push handles away from chest. Triceps, Forearms. Face away from the height adjustment column and kneel at the bottom of the glideboard. Put your hands on the cross bar at the bottom of the unit. Push glideboard up-ward using legs and hips. Shoulders and arms should remain stationary.
Lower legs so knees are bent in kneeling position. Grasp both handles and sit sideways on the glideboard. Keep arms slightly bent and close to the body. Hands should be at waist level. Rotate at the waist toward the height adjustment column. Using your oblique abdominal muscles pull the handles so you rotate at the waist in the other direction, causing the glideboard to move up the rails. Switch to other side. Pull glideboard up so you can lay on your stomach while holding the wing accessory.
Top of glideboard should be at shoulder height. Pull glideboard till your hands touch your shoulders. Then lower yourself slowly until your arms are fully extended. Palms up isolates the biceps. Palms down isolates the lats.
Rest Time 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds. Lay face down on glideboard so chest is at bottom. Grasp wing accessory, palms down, and push until arms are fully extended. Then slowly lower until chest is even with palms. Shoulders, Triceps, Chest. Push forward and upright slightly by extending arms.
Put arms straight at your side with palms back. Raise arms to shoulder level. Slowly lower arms to side. Front Shoulders, Chest, Arms. Straddle the top of the glideboard facing the height adjustment column. Lay back so palms are at your side. Raise arms laterally in an arc until level with shoulders. Lower slowly. Side Shoulders, Trapezius, Arms.
Grasp handles and hold the glideboard at the top.
Kneel right behind your hands. Stretching your arms out in front, pull handles to the side and back until parallel with your shoulders. Slightly bend arms at elbow. Rear Shoulders, Trapezius, Triceps. Sit down and lay back so your head is at the bottom of the glideboard, and your hands are at your side.
Bend elbows and pull hands, palms facing upward, to your shoulders. Slowly lower hands to original position. Grasp handles and pull glideboard up. Sit so your head is at the top of the glideboard when you lay back. Put your feet on the bottom of the glideboard. Hold handles with elbows bent and palms down at your chest. Lift your head and shoulders using your trunk and abdominal muscles. Then lower yourself to the original laying position.
Using your oblique abdominal muscles, pull the handles so you rotate at the waist in the other direction, causing the glideboard to move up the rails.
Attach wing accessory Pull glideboard up so you can lay on your stomach while holding the wing. Pull glideboard until your hands touch your shoulders. Upper Back, Shoulders, Biceps. Keeping your back straight with your palms facing each other at shoulder width apart, pull into your rib cage. Upper Back, Trapezius, Biceps. Keeping your back straight and palms down, pull the cables until the top of your wrist is at your chin. Keep your elbows high, parallel with your shoulders. Slowly let the glideboard return to the starting position.
Rear Shoulders, Trapezius, Biceps. Position rails on highest resistance level. Roll glideboard toward support column and sit at the bottom of the glideboard. Perform the squat exercise 5 one leg at a time. The free leg extends over the top of the wing accessory. Switch legs or alternate legs between repetitions. Thigh, Hips, Calves, Front Thighs. Place your toes on the wing accessory and let your heels drop down below the bottom of the accessory.
Raise up on your toes using your calf muscles, then let your heels drop through so your feet are flexed. Raise up on your toes again and repeat. Calves, Ankles. Imagine walking or biking on a flat surface and seeing a hill up ahead. You can anticipate the additional aerobic energy and strength required to advance up the hill. Lower incline levels tone and firm while higher levels build muscle and burn fat.
Which is why Total Gym is perfect for the entire family — ages 8 to Many machines target just one muscle group; however with Total Gym you get a more complete work out in less time because it engages ALL of your major muscle groups with each exercise while still targeting your specific problem areas.
A simple change of position on the glide board allows you to transition quickly and easily from one exercise to another. You can perform over 80 different exercises on the Total Gym. Click here to see some great Total Gym Exercises. Total Gym even offers combination exercises targeting multiple problem areas with one exercise. It would take you dozens of machines at the gym to achieve the same workout that you can get in as little as 10 — 20 minutes per day on the Total Gym.
Total Gym delivers a full body workout in as little as 10 — 20 minutes a day.