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Building muscle with the multi-gym: Body shaping and optimal fitness

The importance of well-developed muscles for a healthy body is fundamental in today's sedentary lifestyle, and the scientific evidence is clear: muscle strength training is just as important for the cardiovascular system as cardio training. Buying a multi-gym allows you to effectively train your entire body in a small footprint. Our comprehensive range of high-quality multi-gyms from FINNLO by HAMMER and from HAMMER has the right machine for every purpose.

Exercises on your own multi-gym: Why weight training is so important for a healthy body

Weight training is no longer associated with bodybuilding. In recent years, sports scientists and sports physicians have been able to demonstrate the positive effects on the body and mind in numerous studies.

Weight training improves the circulatory system and oxygen supply. Stress is reduced and confidence is grown. Strengthening the posture and the entire core area is especially important in today’s increasingly sedentary world. The chronic lack of movement is one of the biggest health risks of our time, but regular weight training effectively counteracts this.

Basic rules for independent multi-gym training

Before starting training on your new multi-gym, you should take note of a few rules. These allow you to train more effectively and protect you from damage to the musculoskeletal system due to using it improperly. Before the first exercise, it is important to warm up the muscles and bring them to temperature. Gymnastic exercises help to increase the range of motion in the joints.

Multi-gym exercises Rule 1: No forced breathing!

Moderate training on a multi-gym is also recommended for the rehabilitation of heart attack patients. It is important to breathe evenly to avoid an unhealthy increase in blood pressure. When you work, you breath evenly out; when you release – return to the starting position – you inhale.

Multi-gym exercises Rule 2: Proper and uniform movements!

When performing the movement, be sure never to arch the back. During work (concentric contraction = the muscle contracts), perform the movement to the end position, remain in this position for a brief moment (isometric contraction = the muscle remains tense without changing its length) and then return slowly to the starting position (eccentric phase = the muscle lengthens). This maintains tension against the resistance, a quick return reduces the efficiency of your training. Optimal training is achieved by holding against the resistance in the eccentric phase and slowly returning. During the eccentric phase of fitness training on the multi-gym, muscles are about 40 percent more efficient than during the concentric phase.

Multi-gym exercises Rule 3: Train strength endurance first

When you buy a high-quality multi-gym, you gain access to a large pool of different exercises for all large muscle groups. There are different weight training types, depending on the weight and number of repetitions:

  • Training strength endurance with the multi-gym: 15–25 repetitions
  • Building muscle with the multi-gym: 7–12 repetitions
  • Training maximum strength with the multi-gym: 1–6 repetitions

Multi-gym exercises Rule 4: Train regularly and don’t overdo it at the beginning

Anyone who buys a new multi-gym is usually highly motivated and starts out with a very intense training session – and then is put out of action for days due to immensely sore muscles. Do not overdo it when you start working on the multi-gym! For beginners and those returning to exercise, single-set training is recommended. You also don’t need to exert yourself until the last possible repetition. Imagine a scale between 6 and 20 (the BORG scale). A value of 6 equates to an intensity of training on the multi-gym that you could continue all day long, 20 is such hard work that you couldn’t even do it once. For the first weeks of training, gentle weight training is advised. It should feel between 14 to 16 on the BORG scale.

Multi-gym exercises Rule 5: The muscle grows during regeneration

Buy a multi-gym and then immediately start training every day? Wrong! The muscle needs regeneration time to recover and grow. Successful weight training is simple: The work during training must be slightly higher than the muscles are used to. Proper training activates an adaptation process in the muscles, tendons and ligaments, so that they can cope with the increased load. While the muscles adapt quickly, regeneration of the tendons and other structures takes longer. Regular training over months with a slow weight increase inevitably leads to success.

Multi-gym exercises Rule 6: Train both sides of the body

If you only train the biceps and ignore the triceps, you will develop muscular imbalance. Agonists and antagonists must both be trained, otherwise in extreme cases you might not be able to stretch your arm because the biceps is too short. The even development of fitness is also important for the torso muscles. The quadriceps are the strongest muscles in the human body and pull the pelvis down. If you strengthen the lower back, the pelvic tips more as the back muscles pull up the pelvis. For a healthy, good-looking and optimal posture it is essential to train the abdominal muscles that straighten the pelvis.

Multi-gym exercises Rule 7: Variety for continuous progress

In order to sustain increased strength and training success in the long term, you need to vary your workouts on the multi-gym. Varying the movement and weight stimulates the muscles in different ways. Further tips can be found in the specialist literature about optimal training on multi-gyms.

Benefits of a multi-gym for the different muscle groups

Optimal fitness is different for two groups of athletes: The health athlete is interested in creating a perfect balance between all the muscles, while competitive athletes adapt their weight training according to their particular sport. Competitive sports have little to do with healthy fitness, muscular imbalances are accepted and are difficult to avoid for a professional cyclist, for example. The smarter health-oriented exercises on a multi-gym also offers the following advantages in terms of prevention:

  • Avoidance of pain, poor posture and degenerative joint disease
  • Well-trained muscles reduce the stress on joints and the musculoskeletal system
  • Prevention of obesity as more muscles increase the basal metabolic rate
  • Regular weight training on the multi-gym increases bone density
  • Improved resilience of tendons and ligaments

After injury or surgery, the multi-gym is also the right choice. The advantages of rehabilitative training are:

  • Accelerates healing
  • Faster recovery of original fitness and performance levels
  • Prevention of subsequent damage

For health reasons, strength endurance and muscle building training is the priority. Maximum training should be disregarded from a health-oriented perspective.

Large selection of multi-gyms for professional full-body training

In the HAMMER online shop, you can find a large selection of FINNLO by HAMMER and HAMMER Multi-Gyms. The offer includes high quality equipment for beginners, advanced users and professionals. An integrated back trainer helps you build these particularly important muscles.

The affordable HAMMER Ferrum TX2 multi-gym can be purchased from us for less than 700 euros. The 60 kilogram weights offer a maximum resistance of 80 kilograms. The ergonomically shaped butterfly/bench press unit is ideal for numerous exercises to strengthen the chest, back, shoulders, upper arms, arms and legs. This allows you to train the main muscle groups effectively.

A popular multi-gym in the middle price segment is the FINNLO Autark 2500 multi-gym. Weights up to 125 kilograms are available. Even and silent movements are ensured. Without getting up, you can adjust the training weight in 2.25-kilogram increments. With over 100 training possibilities, it ensures long-term training success and fun – the perfect multi-gym for training independently at home. The delivery contents include a comprehensive manual and a DVD of various exercises.

The FINNLO MAXIMUM M5 multi-gym is recommended for pros. The unit integrates 2 x 96 kg weight blocks on two massive guide rods. The multi-gym has two pulling modules and a variety of accessories for targeted training of small and large muscle groups. Guided and free exercises are possible to provide the maximum amount of training stimuli. Three separate exercise stations make the machine the perfect home trainer for the home, sports club or spa facility.

We can advise you on the perfect multi-gym for your needs

Use our service and let our experienced staff advise you on the range of multi-gyms available. It makes a weight bench unnecessary. The various FINNLO by HAMMER and HAMMER machines offer extensive training possibilities for every muscle. Tell us your wishes and needs, and we will use our years of experience to help guide you. There are several ways to get in touch with us. Our call-back service is available daily, even on bank holidays, so you can get your questions answered from the comfort of your own home.

If you want to try the various multi-gyms and compare them to one another, come to one of our HAMMER Stores. With our exclusive manufacturer service, we offer you the best quality at unbeatable prices. Multi-gyms are the machine of choice if you want to train independently on a small footprint. FINNLO by HAMMER and HAMMER have the right training machine for your individual needs in their range. After buying a multi-gym with integrated back trainer, for example, it will be delivered to your doorstep free of charge. Despite the high weight, the machine can be moved easily with the integrated rollers. In addition to weight training, endurance is an important factor for perfect fitness training. Browse our range of other fitness equipment. Alongside a cross trainer or ergometer, a rowing machine is perfect for effective cardio training.