Table of Contents
Total Gym Workouts
The Total Gym is a popular home gym equipment that uses gravity and resistance to provide a full-body workout. Here is a sample workout that can be done on the Total Gym:
Warm-up: Start with 5-10 minutes of cardio exercise to get your heart rate up and warm up your muscles.
Chest Press: Adjust the incline level of the Total Gym to a comfortable level and lie on the glide board facing up. Grasp the handles with your palms facing forward and push the handles away from your chest. Slowly release the handles and repeat for 10-12 reps.
Seated Row: Sit on the glide board facing the tower with your feet on the footrests. Grasp the handles with your palms facing each other and pull them towards your chest. Slowly release the handles and repeat for 10-12 reps.
Leg Press: Sit on the glide board with your back against the padded support and your feet on the footrests. Push your feet forward to straighten your legs and engage your quadriceps. Slowly release your legs and repeat for 10-12 reps.
Bicep Curl: Sit on the glide board with your back against the padded support and grasp the handles with your palms facing up. Curl the handles towards your shoulders, keeping your elbows close to your sides. Slowly release the handles and repeat for 10-12 reps.
Tricep Extension: Kneel on the glide board facing away from the tower with your hands on the footrests behind you. Push down on the footrests to engage your triceps. Slowly release and repeat for 10-12 reps.
Ab Crunch: Lie on the glide board facing up with your knees bent and your feet on the footrests. Place your hands behind your head and lift your shoulders off the glide board to engage your abs. Slowly release and repeat for 10-12 reps.
Cool-down: Finish with 5-10 minutes of stretching to cool down your muscles and prevent injury.
Note: Adjust the incline level and resistance of the Total Gym to your comfort level and gradually increase as you become stronger.
total gym workouts chest
Total Gym Workouts For Beginners
If you’re new to using the Total Gym , it’s important to start with a beginner-level workout that focuses on proper form and technique to prevent injury. Here’s a beginner Total Gym workout:
Warm-up: Start with 5-10 minutes of cardio exercise to get your heart rate up and warm up your muscles.
Chest Press: Adjust the incline level of the Total Gym to a comfortable level and lie on the glide board facing up. Grasp the handles with your palms facing forward and push the handles away from your chest. Slowly release the handles and repeat for 10-12 reps.
Seated Row: Sit on the glide board facing the tower with your feet on the footrests. Grasp the handles with your palms facing each other and pull them towards your chest. Slowly release the handles and repeat for 10-12 reps.
Leg Press: Sit on the glide board with your back against the padded support and your feet on the footrests. Push your feet forward to straighten your legs and engage your quadriceps. Slowly release your legs and repeat for 10-12 reps. Total Gym
Bicep Curl: Sit on the glide board with your back against the padded support and grasp the handles with your palms facing up. Curl the handles towards your shoulders, keeping your elbows close to your sides. Slowly release the handles and repeat for 10-12 reps. Total Gym
Tricep Extension: Kneel on the glide board facing away from the tower with your hands on the footrests behind you. Push down on the footrests to engage your triceps. Slowly release and repeat for 10-12 reps. Total Gym
Ab Crunch: Lie on the glide board facing up with your knees bent and your feet on the footrests. Place your hands behind your head and lift your shoulders off the glide board to engage your abs. Slowly release and repeat for 10-12 reps.
Cool-down: Finish with 5-10 minutes of stretching to cool down your muscles and prevent injury.
Note: Adjust the incline level and resistance of the Total Gym to your comfort level and gradually increase as you become stronger.
gym ab workouts for beginners
Warm-up: Start with 5-10 minutes of cardio exercise to get your heart rate up and warm up your muscles.
Chest Press: Adjust the incline level of the Total Gym to a comfortable level and lie on the glide board facing up. Grasp the handles with your palms facing forward and push the handles away from your chest. Slowly release the handles and repeat for 10-12 reps.
Seated Row: Sit on the glide board facing the tower with your feet on the footrests. Grasp the handles with your palms facing each other and pull them towards your chest. Slowly release the handles and repeat for 10-12 reps.
Leg Press: Sit on the glide board with your back against the padded support and your feet on the footrests. Push your feet forward to straighten your legs and engage your quadriceps. Slowly release your legs and repeat for 10-12 reps. Total Gym
beginner total gym workout
Bicep Curl: Sit on the glide board with your back against the padded support and grasp the handles with your palms facing up. Curl the handles towards your shoulders, keeping your elbows close to your sides. Slowly release the handles and repeat for 10-12 reps. Total Gym
Tricep Extension: Kneel on the glide board facing away from the tower with your hands on the footrests behind you. Push down on the footrests to engage your triceps. Slowly release and repeat for 10-12 reps. Total Gym
Ab Crunch: Lie on the glide board facing up with your knees bent and your feet on the footrests. Place your hands behind your head and lift your shoulders off the glide board to engage your abs. Slowly release and repeat for 10-12 reps.
Cool-down: Finish with 5-10 minutes of stretching to cool down your muscles and prevent injury.
best exercise for overall fitness
How many hours should I gym?
About 30 minutes of exercise a day is essential, even if you don’t exercise. That could include going for a walk, playing ball with the kids, or doing chores around the house. Benefits- Go to the gym four to five times a week, so the workout routine remains. beach time to heal
What to eat before going to gym?
Eating eggs before exercise is considered best. This protein, rich in essential vitamins along with many amino acids, which aid in exercise. Eat 1-2 boiled eggs before going to the gym. Or you can also eat omelet with brown bread. Fat burning properties found in coffee are very high, let’s go.
What to do after coming from the gym?
Before and after exercising, you need to pay maximum attention to the cleanliness of your body. Carry a towel with you while going to the gym so that you can soak up the sweat and don’t forget to shower after your workout. By doing this, you will also get confidence and fatigue will also go away.
gym selection
It is not enough for a gym to be fancy. It is more important to know about the equipment available with them and choose a good trainer for yourself. If you are not satisfied with your trainer, then look for such a trainer who can give you the right information about building muscles or weight loss. So don’t just look at one gym and decide that you should go to that gym. Instead try visiting different gyms near you. go to the gym that suits you best
warm up
Before starting training, do not forget to warm up before exercising with the machine, which is very important. This will avoid getting hurt while doing gym. Do mechanical exercises only when your body is warm. Not warming up increases the chances of injury in the body. So warm up for at least 15 minutes.
take care of cleanliness
Before and after exercising, you need to pay maximum attention to the cleanliness of your body. Carry a towel with you while going to the gym so that you can soak up the sweat and don’t forget to shower after your workout. By doing this, you will also get confidence and fatigue will also go away.
go to the gym with preparation
Finally, the important thing is not to use anyone’s towels and personal belongings at the gym. Get in the habit of bringing a towel and a water bottle with you when you’re at the gym. There is no shortage of water due to excessive sweating, so keep drinking water in between.
wear comfortable clothes and go to the gym
If you think about style more than comfort, then you will not be able to workout well in the gym. If you give priority to style and comfort dress then it will be good for you. Too tight clothes can make fun of you in the gym, so go to the gym wearing a normal fitting dress. A lot of loose clothing is now out of fashion.