Work Routines For The Gym – The Multistation Home Gym is as close to a public gym as possible. If you’re setting up your home gym, this is one machine you can’t ignore. They have different channels that allow you to do countless exercises without needing an endless list of equipment.
It’s also flexible enough to let you add different equipment to improve your workout, so you can always try new workouts and get the most out of your machine.
Work Routines For The Gym
We’ve put together a versatile home workout plan that’s perfect for beginners and advanced training levels. Our goal is to provide exercises that you can do in most of our gyms and other activities that may not include a specific station.
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Before starting an Orbit MultiGym workout, it is important to warm up. Spend 3-5 minutes and exercise the muscles. Stretching is important for this exercise because it targets all major muscle groups.
Your chest is one of the largest muscles in your upper body, the muscles you use the most in everyday life. From carrying heavy bags to opening doors or carrying children, the chest is often involved so building strength in these muscles is important.
Chest exercises are also great for burning calories because they involve a large muscle group, allowing you to use more weight and burn more calories. A large number of multi-channel exercises include the Pec Dec channel as seen in the exercise above. Pec Dec is designed to isolate the pectoral muscles by eliminating the use of your triceps which are often involved during chest exercises.
Before starting, adjust the channel to the desired weight. Choose a weight that you can easily do 15 repetitions as a warm-up set and increase the weight for each additional set. Adjust the seat so that the palms of your hands are in line with your chest and place your feet well under the shoulders to minimize movement.
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The way to handle this multi-channel exercise is to breathe properly with movement. As you pull the shoes to your chest and lift as you return to the starting position. If you’re trying to complete reps without straining or straining your body, lower the weight.
Some home gyms have a press station that allows you to do push-ups with your hands on the floor or a bench press. This movement requires a Pec Dec that isolates the pectoral muscles to get a large number of muscle fibers to stabilize your movement.
When doing the Pec Fly using rotating arms like our exercise stations, we recommend that you bring your arms one shoulder at a time into a closed position and then open them slowly to reach the starting position. . This will help you avoid straining your neck and shoulders during exercise.
To get the most out of this isolation exercise, it’s important to keep your shoulders light, make sure you engage your pec muscles effectively and don’t strain your arms. Remember to inhale as you open your arms and exhale as you bring them back together.
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Another great way to target your chest muscles is the chest press. This exercise can be done at different stations depending on your home gym. In most home gyms the chest press station is combined with the pec station. The Pec Dec station easily converts chest exercises with a simple pop pin. This changing station can be found in the following rooms in our range:
You can use the rotating arms in the press station for all kinds of exercises, including chest press, shoulder press, back press, and bench press.
Chest press is a great way to increase chest strength and build muscle tone by targeting your strong chest muscles. Another benefit is that your back is fully supported to give you better posture and posture. In addition, the fact that you are fully seated only helps to isolate your chest muscles.
Before you start your workout, make sure your multigym is set up properly. Adjust your seat to a comfortable position and make sure your arms are high above your chest. Your hands should be in front of your chest. They should not start at the back of your body. Press your back firmly into the back.
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The push-up station allows you to target your chest muscles from all angles. The upper chest can be directed by pressing at an angle of 45 degrees, the lower chest can be directed by lowering at an angle of 30 degrees.
Then dip using the dip station in our multi-tasking workflow. Dip exercises are a great way to build upper body strength, especially your arms. As you lift and lower yourself, your core will also play a role because you need to stabilize your body.
This multi-gym workout uses your own body weight to build strength, and you have the option of adding weights if you’re looking to increase the challenge of the workout. We recommend a standard belt and a 10 – 20kg heavy duty rubber pad.
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The key to good form here is to keep your arms tight at your sides, abs engaged and engaged.
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We chose this exercise because you can do it in regular multi-station gyms and it’s a great exercise to isolate your biceps. To do bicep curls, you need to set a weight that matches your strength level and training goals. Although they may seem straightforward, proper form in bicep curls will ensure that you stay safe and get your arms working properly.
Most machines come with a vertical motion bar by default. This bar is versatile and can be used for bicep curls, tricep curls and straight rows. However, for bicep curls, we recommend choosing a curl bar because it takes the stress off the knees and puts the load on the biceps.
As always, make sure you are properly prepared before you start exercising. Make sure your feet are firmly on the ground and your back is straight.
Make sure you keep breathing, inhaling as you lift the weight and exhaling as you slowly lower the weight. A good rule of thumb is 2 seconds to raise or lift a weight and 4 seconds to lower a weight. Make sure you lower your body slowly with your knees.
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Working on your back is important for many reasons. It improves your posture by giving you a low V look, helps build your upper back, rear deltoids and biceps, is a great way to burn calories and helps you avoid back pain as you get older
We’ve included lat pull-ups (sometimes called cable pull-ups) in a few of our workouts to target the latissimus dorsi; Large muscles in the middle of your back.
Determine your weight before entering the area. Choose a weight that will allow you to maintain the recommended reps and sets while maintaining good form. Then, adjust the thigh protectors to make them tight but comfortable. This will prevent excessive movement. Make sure the bar is slightly away from the hand when sitting.
You can change the effect on the upper back muscles by changing the handle from the back to a closed back.
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To make sure your core works, we’ve included straight knee raises in our multi-muscle workout. Core exercises are essential to any fitness regimen. The core workout trains the muscles around your stomach, hips, waist and back to help improve your balance and give you better stability.
It is important to note that not all gyms will have this vertical knee lift station. Some machines may have a grinding station that you can use for your main job as well.
Stand in a straight knee position parallel to the bar. Make sure your back is tight on your back and put your body in your hands.
If you want to increase abs, you can keep your legs straight in front of you or put weight on your feet.
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An Orbit Multigym workout wouldn’t be complete without a leg workout. Your legs contain the largest muscle groups in your body. Your glutes keep you upright and help you maintain good posture.
We included the seated leg extension in this compound exercise because it targets your quads and helps you build muscle mass and lower body strength. It’s also incredibly easy to do, making it suitable for anyone from beginners to experts. You can add weight according to your strength level.
An important part of doing leg extensions safely is not using too much weight in the exercise. This puts a lot of stress on the knees, which can cause serious damage. The goal is to perform a maximum number of repetitions with the correct weight, working all the quads.
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