Total Gym As Seen On TV
October 4, 2008 · By brandi
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What exercise can I do on a Total Gym for my Pecs, Biceps, and Abs?
There are a few different exercises you can try for each of those areas, provided you have the 'wing' attachment.
For the Abs: set the slide board at the angle most comfortable for you and attach the 'wing' accessory to the top of the machine near the cable pulley which should be unclipped from the slide board.The 'wing' should fall away from you, not toward you. Lay on your back with your head toward the bottom of the machine, lock your feet into the 'wing' and lay with your legs fully extended. now pull upwards with a 'crunch' motion. You'll feel this start to burn in your upper/ middle abdominal area and a little in the thighs.
Alternatively; set the 'wing' at the bottom of the machine so it falls towards you. kneel on the slide board and grip the handle of the 'wing', now push with your knees backwards and up on the slide board whilst holding a 'press up' position. This should work your lower abdominal.
Pecs: With the 'wing' attached to the top of the machine and falling towards you lay on the slide board, grip the handles of the 'wing' palms up and pull upwards as if doing a chin up on a bar. This will also work your biceps. Also try this exercise with your hands gripping in a palm down position, this will put some work into you deltoids and traps as well as your biceps.
Another one for the Pecs: With the 'wing' removed attach the cable pulley to the slide board. Sit on the board facing away from the top of the machine, grip the toggles of the cable in each hand, hold and place your feet up onto the board so all of your weight is available for resistance. Set your arms so that your elbows are pointing in toward your hips and your arms are perpendicular to your torso like a 't'. Bring your arms forward so that your wrists and fore arms come together in a 'Butterfly' motion. That one you'll feel in your pectoral and bicep areas.
I hope this helps. My total gym is the only thing to have kept me in shape over the last few years. It hurts but it hurts good!!
Good luck!
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