Main exercises for the multi-functional trainer:

Butterfly machine trainer: Stand in front of the butterfly machine with your feet slightly wider than shoulder-width apart. Wrap your arms around the moving arms and then perform the opening and closing motion. This exercise targets the pectoralis major, trapezius, deltoids, and latissimus dorsi. Stand facing the butterfly machine with your feet shoulder-width apart. Cross your hands to grip the handles of the moving arms (left hand on the right moving arm, right hand on the left moving arm), then open and close. This exercise targets the trapezius, deltoids, and latissimus dorsi.

Incline board trainer: The incline board on the multi-functional trainer is mainly used for doing sit-ups. However, if we limit ourselves to just one movement, we waste such a large component. We can also perform the following exercises: Lie on the incline board with one foot on the bottom of the crossbar, toes pointing up, hooking onto the crossbar; cross the other foot over the ankle, with both arms parallel to the torso on the incline board, then slowly sit up while keeping the feet level and extending the arms to touch the toes with the fingertips, then lie back down. Alternating this movement with the feet helps to exercise the abdominal and thigh muscles. Lie on the incline board with the head towards the crossbar, grasp the crossbar with both hands to stabilize the body, then use the shoulder and back area in contact with the incline board as a pivot to lift the legs up, performing a bicycle motion in the air or alternating front and back, up and down. This exercise works the abdominal and back muscles.

Crossbar trainer: The crossbar on the multi-functional trainer is mainly used for pull-ups, but there are also various ways to exercise, such as:

Stand under the crossbar, jump, position yourself in a cross, extend both arms straight, let them hang naturally, keep your legs together, and perform straight leg movements so that the toes can touch the bar, then return to the initial state and slowly lower the legs. This movement mainly exercises the abdominal muscles and hip joints.

Stand under the crossbar, jump up, grasp the crossbar with both hands, extend both arms straight, let the body hang naturally, bend the elbows to pull up at a right angle to the forearms, and in this position, alternate swinging the legs. This movement mainly exercises the upper arm muscles and back muscles.

Hanging bar: The hanging bar on the multi-functional trainer is connected to the weight plates via ropes. It is mainly used for pull-down exercises to work the latissimus dorsi. We can expand the application of the hanging bar with new exercise methods, such as:

Place a long bench under the lift. Lie on the bench, grasp the barbell with both hands, then bend the elbows to pull down to the chest, and slowly extend the arms back to the starting position. This movement mainly focuses on the arm muscles and elbow joints. Place the bar under the hanging bar with the bench, the exerciser sits on the bench with their back against the hanging bar, grips both ends of the hanging bar with both arms, then pulls the bar down towards the chest at a forward angle, and raises the arms up to the head, returning to the starting position. Throughout the movement, keep the arms straight, focusing on exercising the chest and arm muscles.