- The Lat Pull Down is a compound movement that provides resistance for the "pulling" muscles of your upper body. The latissimus dorsi muscles are the main ones used in the exercise, but the biceps and deltoids will also help as secondary muscles. When you are ready to begin the Lat Pull Down, sit on your back, making sure your body is stable. Hold the handles with a palms-up grip, while pulling your feet in towards your torso (your knees should be in the air). The range of motion required to complete the movement requires your arms to go from fully extended to bent in a 90 degree position so that your hands are level with your ears. Pull yourself up in a slow and controlled manner. At the top of the pull-up segment, return to the starting position in an equally slow and controlled movement. Complete 3 sets of 12 to start, progressing to 15 repetitions as your strength improves.
- Another compound movement the squat is considered "the king of all lower body exercises," as it recruits your lower back, gluteus maximus, hamstrings, quadriceps and calves. Regardless of your fitness goals, the squat will provide your entire body with strength and stability, promoting a healthy lifestyle and comfort in everyday activities. For example, the strengthening of your lower back from squats will help prevent hip problems in the future. To assume the starting position for the squat on your Total Gym 1000, lie on the platform with your feet on the supports, then bend your knees in an athletic stance. Your arms can either be kept at your sides or crossed over your chest. The exerciser will lower his body slowly and steadily until the thighs are parallel with the foot supports. When you reach the bottom of the squat, rise back up, placing as much weight on your heels as possible, until you are back to the starting position. Complete 5 sets of 12 to start, extending to 20 repetitions per set as you build strength and stamina.
