The Universal Gym is a popular multistation piece of bodybuilding equipment found in fitness facilities across the United States. Over the past several years it has been marketed for home use as well. The appeal of the Universal Gym is the ease and convenience of working all your muscle groups in a one-stop setting. Most sets offer a leg extension, hamstring curl and leg press for the lower body in addition to several applications for the upper body.
Seated Leg Extension
The seated leg extension strengthens the quadriceps muscles and the surrounding ligaments of the knee joint. To build muscle, choose the number of plates that will allow you to perform eight to 10 repetitions. The last two to three repetitions should be challenging to complete. Sit tall with your back flush against the pad. Tuck your abdominal muscles in tightly and exhale as you lift the leg roller or pads by extending your knees. Pause at the top of the extension and inhale as you slowly return to bent knee position. Perform two to three sets of eight to 12 repetitions.
Lying Hamstring Curl
The lying hamstring curl targets the muscles in the back of your thighs. To perform this exercise, start by lying on your stomach on the bench and position the pad just above the ankles. Exhale and slowly bend your knees, pulling your heels towards your buttocks. Pause at the peak of the contraction, and inhale as you return the pad back to the starting position. Be careful not to arch your neck or back or allow your arms to assist the movement. Perform two to three sets of eight to 12 repetitions.
Chest Press
The chest press targets your triceps, pectoralis or chest muscles and shoulders. First, adjust the seat so that the handles are lined up with your chest. Sit tall with your back flush to the pad, your abs tucked in and your shoulders down. Exhale as you extend your arms straight out in front of you. Inhale and return to the starting position. Keep the movement smooth and controlled throughout the range of motion. Perform two to three sets of eight to 12 repetitions.
Lat Pull Down
The lat pull down exercise mainly targets the latissimus dorsi muscles in your back, but also engages your biceps and shoulder muscles. To begin this exercise, stand up tall facing the bar and grab the widest grip with your hands, palms facing forward. Slowly bring the bar down with you as you take a seat and place your knees under the knee pads. Sit tall with your abs tucked in and your torso and head leaning a little forward. Exhale as you pull the bar down until it touches just behind your neck. Concentrate on squeezing the back muscles at the peak of the contraction. Inhale as you slowly return the arms to fully extended position. Hold your upper torso steady throughout the range of motion, allowing only your arms to move. Perform two to three sets of eight to 12 repetitions.
About this Author
Alison Stellner, owner of Body Tune Personal Training, is a fitness instructor and freelance writer with more than 25 years in the health and fitness industry. Her first professional article was published in “Idea Today Fitness Magazine” in 1993. She majored in music and business administration at the University of Oklahoma.
