How To Get Beach Ready With A Multi Gym

May 23, 2021 Admin

Summer is almost here and like many, you are probably wanting to get beach ready. Shaping up for summer needn’t be hard work if you have a multi gym at home.

Multi Gyms are incredibly versatile. From the pull up station and VKR (vertical knee raise), to seated leg press and lateral pull down, multi gyms provide a full body workout in the comfort of your own home.

York has been one of the biggest names in the global fitness equipment industry for over 75 years and their commercial gym equipment has been used by high profile sports teams such the LA Lakers, Washington Redskins and Lions in the US and UK along with premier Rugby teams in the UK.

The extensive company history has allowed York to build up a wealth of experience to use for their home multi gyms. Both the York Free Standing Cable Crossover and York Functional Cable Crossover have 10 exercise options targeting both upper and lower body.

These home gyms are ideal to kick start your summer strengthening program used with the York workout regimen outlined below.

Starting your workout

Begin each workout with a warm up session - a few minutes of stretching to help prevent strains, pulls and cramps.

Perform some gentle stretching
Do light cardiovascular exercise (i.e. cycle) for approx 5-10 mins
'Dry-run' one exercise per body part without using weights to ensure muscles and joints are warm

Finishing your workout

End each work-out with a warm down session – the purpose of this is to lower your heart rate lightly and to prevent strains, pulls and cramps.

Perform 3-5 minutes of light cardiovascular work to gradually lower heart rate and reduce body temperature back towards resting levels
Exercise should be rhythmical and of gradually decreasing intensity
Stretch all the major muscle groups – this will aid recovery and return the muscles to their normal length

Correct excercise form

Ensure joints remain soft (not locked out) and movements are carried out in a smooth and continuous way. (Each repetition should take you approximately a slow count of 4 to do)

Avoid using 'momentum' and instead focus on the muscles you are working - throwing weights with poor technique increases the risk of injury and reduces training benefits
Use full range of movement for each repetition performed
Do not hold breath whilst training, instead exhale on the hardest phase of the exercise and inhale on the easier phase e.g. bicep curl – exhale as you curl dumbbell towards shoulder and inhale as you return the weight to the start position

Choosing your weights

Start with a weight you can perform 12 repetitions without crossing the line from 'challenged' to 'struggle'. If you cannot maintain correct technique, the weight is too heavy! Gradually increase the weight as you become stronger and more practiced.

Training for increased muscle size

Keep your sets between 8 – 12 repetitions
Repeat each individual exercise 2 or 3 times increasing weight slightly and decreasing repetitions i.e. 1st set 12 repetitions, 2nd set 10 repetitions, 3rd set 8 repetitions
Rest for 1 minute between sets

Training for shape/definition

Sets should be 12 – 15 repetitions
Repeat each individual exercise 1 or 2 times with sets of between 12 - 15 repetitions
Rest for 1 minute between sets

Multi Gyms fit together easily and our customer service team are on standby to help you. Contact us for more information on how you can get beach ready with one of our multi gyms.