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Report DMCA. Home current Explore. Words: 3, Pages: With this product in your home, you have everything you need to start your own workout program, to tone and strengthen the important muscle groups of your upper and lower body. This is vital for all of us, regardless of age, sex, or fitness level, and regardless of whether your primary goal is body sculpting, weight control, health maintenance, or more energy for daily activities. Strength training not only tones and conditions the muscles we use every day to stand, walk, lift, and turn; it can actually transform our body composition.
Table of Contents Product Specifications. Safety Instructions. Set Up. Starting Out. Vertical Height Adjustment Column 3 large hitch pins located in the leg pulley accessory kit. Before beginning this or any exercise program, consult a physician or health professional, who can assist you in planning a program appropriate for your age and physical condition. This is especially important if you are over age 35 or have pre-existing health problems. Do not overexert yourself. Stop exercising immediately and consult your doctor if you experience pain or tightness in your chest, irregular heart beat, shortness of breath, or if you feel faint, nauseous, or dizzy.
This product is designed for home use only. It is not intended for commercial or institutional use. Use only as instructed. Do not stand on the product. Adult supervision is required at all times. Keep fingers, loose clothing, and hair away from moving parts.
Inspect your exerciser before each use to ensure proper operation. Do not use this equipment unless all moving parts are working properly. The exerciser should be used on carpeted surfaces only.
Use only the accessory items recommended by the manufacturer. To avoid serious injury, care should be taken at all times when getting on and off this or any exercise equipment.
Pull the product out of the shipping box. Hitch Pin Location: Three 3 large pins in the leg pulley accessory kit and two small safety pins locked into base of right and left rails to prevent height adjustment column from falling forward. Lay product flat on the floor. Remove the wing accessory from its packaging. Make sure you have plenty of space on both ends of the product. Slide the glideboard all the way towards the front crossbar.
Raise the exerciser up and spread the unit open approximately 12 inches so that it rests firmly on the front and back crossbars.
Place one hand on the edge of the frame and begin to pull it out slowly until the frame is lying flat on the floor. Be sure to support the frame in the center to avoid having the product drop suddenly onto the floor. Line up the hole to the first lowest position on the height adjustment column.
Push the pin down into its locked position it should lay flat against the height adjustment column. NOTE: The rails and glideboard can be raised to any desired level on the height adjustment column depending upon your degree of fitness. Please note, however, that the rails cannot be raised to the highest position on the height adjustment column when the leg pulley bracket is attached to the column.
See page 10 for instructions on how to install the leg pulley bracket. As your fitness level increases, raise the incline to increase the intensity of your workout and improve your muscle strength. Each time you raise or lower the adjustment column, be sure you hold it to keep it from dropping to the floor. It can be placed at the top or bottom of the exerciser and angled toward you or away from you depending upon what is comfortable for you.
Two thick foam pads are provided with the wing accessory. They must be attached to the wing if not already before exercising. To do this: 1. Simply wet each end of the straight crossbar of the wing with some soapy water.
Then, attach foam pads on the cross bar as shown in Figure 1. Let dry before beginning to exercise with the wing accessory. Locate the holes at the top of the right and left rails on the column end of the unit. With the wing angled toward the glideboard, line up the brackets on the wing with the desired position holes on the rails.
Insert the 2 large hitch pins through the holes on the wing accessory brackets and the hole on the rails, as shown in Figure 2.
You are now ready to perform pull up and chin up exercises to work the arms, lats and back. See your Exercise Booklet for specific exercises. With the wing angled away from the glideboard, line up the brackets on the wing with the desired position holes on the rails.
Insert the 2 large hitch pins through the holes on the wing accessory brackets and the hole on the rails, as shown in Figure 3. You are now ready to perform leg pulls, crunches and sit up exercises to work the abdominals, waist and legs.
Locate the holes at the bottom of the right and left rails near the front crossbar. Insert the 2 large hitch pins through the holes on the wing accessory brackets and the hole on the rails, as shown in Figure 4. You are now ready to perform the front press which works the upper chest and triceps. Insert the 2 large hitch pins through the holes on the wing accessory brackets and the hole on the rails, as shown in Figure 5.
You are now ready to perform the front press which works the thighs and calves. NOTE: When performing the squat exercises, be sure to position your hands on the side of the glideboard, NOT along the bottom of the board in order to avoid pinched fingers. Connect the leg pulley bracket to the height adjustment column by aligning bracket with the hole at the top of the column. Be sure bracket is right side up.
Insert large hitch pin through the hole to secure bracket onto the height adjustment column. Detach the arm pulley mechanism from the hook on the underside of the glideboard. Connect the O-ring the one that is connected to the leg pulley rope to the hook on the underside of the glideboard. Attach the foot harness to one of your feet by placing your foot in the harness so the sewn-in-ring is on the bottom of your foot.
Pull tightly on the belt so the harness is secure. See your Exercise Booklet for specific exercises that utilize the leg pulley accessory.
O-Ring loose Harness Buckle b While lying down on the glideboard, connect the clip on the end of the rope to an O-ring on the harness attached to your foot. Depending on the exercise you are performing, connect the clip to the proper O-ring.
Be sure to always stabilize the glideboard when clipping the harness on or off. Also, use caution when getting on or off the glideboard. You are now ready to exercise using the leg pulley accessory. Foot Harness O-ring sewn in 6b. Be sure to stabilize glideboard when disconnecting foot harness. Do not exercise barefoot. Check your exerciser before using to ensure that all the parts are in place and working properly see page 12 for details of the inspection process.
Begin using the product at a low incline. As your fitness level progresses, increase the incline to increase the intensity and improve your muscle strength. Only remove them from the floor for the duration of the exercise. Exercising with the Handles Only Grasp the handles which are attached to the cable and slide the glideboard to a position in which you can comfortably sit or lay down on when performing the desired exercise see the Exercise Booklet.
Be sure to keep your feet on the floor until you are in the correct position for the specific exercise. Then, if the exercise calls for your feet to be off the floor, place your feet as specified in the instructions.
Exercising with the Wing Accessory Only Slide the glideboard to a position in which you can comfortably sit or lay down on when performing the desired exercise see the Exercise Booklet. Keep your feet on the ground until you are in the correct position and feel comfortable.
Then, place your feet in the proper position and begin to exercise. Use the lowest incline level to start with—you can work up to a higher incline level in the weeks and months to come. Unit should be used on carpeted surfaces only. Make sure the cable is securely fastened to each hand grip. Check that the wing accessory is installed correctly when in use. Make sure the glideboard is gliding smoothly along the frame.
Do not leave towels or workout clothing laying or hanging on the equipment. If a part needs to be replaced, do not use the equipment until it is repaired. First, remove the wing accessory and leg pulley accessory.
- Total Gym Exercise Booklet, Manual
Table Of Contents. Quick Links. Table of Contents. Previous Page. Next Page. Page 2: Table Of Contents Congratulations on purchasing your new Total Gym With this product in your home, you have everything you need to start your own workout program, to tone and strengthen the important muscle groups of your upper and lower body.
This is vital for all of us, regardless of age, sex, or fitness level, and regardless of whether your primary goal is body sculpting, weight control, health maintenance, or more energy for daily Before beginning this or any exercise program, consult a physician or health profes- sional, who can assist you in planning a program appropriate for your age and physical con- dition.
Pull the product out of the shipping box. Page 6 a Position one foot on back crossbar to keep the product from lifting off the floor. It can be placed at the top or bottom of the exerciser and angled toward you or away from you depending upon what is comfortable for you. Two thick foam pads are provided with the wing accessory. With the wing angled toward the glideboard, line up the brackets on the wing with the desired position holes on the rails.
Insert the 2 large hitch pins through the holes on the wing accessory brackets and the hole on the rails, as shown in Figure 4. Be sure bracket is right side up. Insert large hitch pin through the hole to secure bracket onto the height adjustment column. Check your exerciser before using to ensure that all the parts are in place and working properly see page 12 for details of the inspection process. Adult super- vision is required at all times.
Unit should be used on carpeted surfaces only. Page To Remove The Glideboard a Remove the 2 small safety hitch pins located in the brackets at the base of the right and left rails on the column end of the unit.
With caution, to avoid pinched fingers or hands, lift up at the center of the frame and fold the exerciser together until it rests firmly on the front Page Owner's Purchase Record located on the height adjustment column Important!
Save your sales receipt. You may wish to tape or staple it into this book. All rights reserved. Made in Taiwan. Print page 1 Print document 14 pages. Cancel Delete. Sign In OR. Don't have an account? Sign up! Restore password. Upload from disk. Upload from URL.
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