Introduction to the KETTLER Multigym Plus
The KETTLER MULTIGYM PLUS is a versatile and multifunctional home-training unit designed for optimal fitness training with a special emphasis on muscle-power. To ensure exercising is beneficial for general health, users should read and observe the following instructions at all times.
- Avoid excessively heavy weights, especially for newcomers.
- During start-up sessions, use weights allowing 15 repetitions without gasping for breath.
- Maintain regular breathing: exhale during the concentric phase (pushing against load) and inhale during the eccentric phase (releasing load). Avoid forced breathing.
- Perform all movements evenly and smoothly, without jerking.
- Execute all movements through their full range of motion to prevent muscle contraction. Ensure sufficient muscle tension in bending and stretching positions to minimize joint strain.
- Pay particular attention to back stability; maintain constant tension in abdominal muscles.
- Remember that tendons and joints adapt slower than muscles and strength. Increase load slowly and gradually.
Progression Order:
- Increase the frequency of exercising (number of sessions per week).
- Increase the amount of exercising (number of sets per exercise).
- Increase the difficulty of the exercise (increase exercising weight).
Important Note: Before beginning any training program, consult a doctor to ensure suitability for using the MULTIGYM PLUS power center. The medical examination results should form the basis for the training program. These instructions are suitable only for healthy individuals.
Training Recommendations
Exercises designed to increase strength and stamina, and to build up muscle mass (hypertrophy exercising), are most suitable for improving general health and fitness.
- Strength-Stamina Training: Use lighter weights (approx. 40-50% of maximum force*). Movement speed should be brisk but controlled. Aim for 16-20 repetitions.
- Muscle-Building Training: Use heavier weights (approx. 60-80% of maximum force*). Movement speed should be moderately slow.
After 4-6 weeks of strength-stamina training, a moderate muscle-building program is feasible. For older individuals, maintaining and increasing muscle mass is important to stabilize and relieve strain on joints.
*Maximum individual strength is defined as the effort an individual must exert to overcome a heavy load once.
Sample Training Plans
Weeks 1-4: Strength-Stamina (approx. 40-60% of Muscular Force)
| Sets | Repetitions | Break | Speed of Movement |
|---|---|---|---|
| 2-4 | 16-20 | 60 sec. | Briskly |
Weeks 5-8: Muscle Training (approx. 60-80% of Muscular Force)
| Sets | Repetitions | Break | Speed of Movement |
|---|---|---|---|
| 3-4 | 10-14 | 3-4 min. | Moderately Slow |
Always start training sessions with a warm-up set. Use intervals for loosening up. Exercise 2-3 times per week with the MULTIGYM PLUS and supplement training with activities like long walks, jogging, cycling, or swimming. Regular exercise improves physical fitness and overall well-being.
Safety Warnings
This machine is designed and built to the latest safety standards. Potential sources of danger that could lead to injury have been extensively eliminated. The machine is intended for use by adults only.
Incorrect or excessive training can damage health. Consult a doctor before commencing training to ensure suitability. The medical check-up should form the basis for the training program.
The machine is not a toy. Children's natural playfulness and temperament can lead to unforeseen situations and hazards, for which the manufacturer cannot be held liable. If children use the machine, they must be instructed on correct use and supervised at all times.
Assembly must be carefully performed by an adult. Ensure the machine is fully assembled before use.
For regular use, check all machine parts (especially screws, nuts, bolts, and ropes) every 1 to 2 months. Worn parts must be exchanged immediately to maintain the intended safety level.
Note on Operation
After using the leg curler, unhook the pulley rope to relieve strain during other exercises and to prolong the lifespan of the MULTIGYM PLUS power machine.
Exercise Descriptions
The KETTLER Multigym Plus offers a wide range of exercises targeting various muscle groups. Below is a summary of the exercises, including their primary movements and targeted muscles.
Leg and Hip Exercises
- Leg Extension (Exercise 1): Extends the leg from a seated position, targeting the leg-stretching muscles (quadriceps).
- Leg Curl (Exercise 2): Bends the leg from a standing position, pulling the ankle towards the seat, targeting leg-bending muscles and glutes.
- Cable Hip Extension (Exercise 3): Extends the leg backward from a slightly forward-leaning standing position, targeting the gluteal muscles.
- Cable Hip Flexion (Exercise 4): Lifts the leg forward from a standing position, targeting hip-bending muscles and thigh-stretching muscles.
- Cable Leg Raise (Exercise 5): Lifts the knee from a seated position, targeting thigh-bending muscles.
- Abductor Flexion (Exercises 6 & 7): Moves the leg away from the apparatus from seated (6) or standing (7) positions, targeting abductor muscles, hip-bending muscles, and leg-stretching muscles.
- Adductor Flexion (Exercises 8 & 9): Moves the leg towards the apparatus from seated (8) or standing (9) positions, targeting adductor muscles, hip-bending muscles, and leg-stretching muscles.
Chest and Shoulder Exercises
- Bench Press (Exercise 10): Pushes the bar forward from a seated position, targeting chest muscles, triceps, and front shoulder muscles.
- Cable Chest Press (Exercise 11): Pushes loops forward past the body from a seated position, targeting chest muscles, triceps, and front shoulder muscles.
- Flies (Exercise 12): Pulls loops together in front of the body with extended arms from a seated position, targeting chest muscles and front shoulder muscles.
- Pull Over (Exercise 13): Pulls the bar down from an overhead position, closing the body-arm angle, targeting triceps, chest muscles, and serratus muscles.
- Cable Push Down (Triceps) (Exercise 14): Extends the arms downwards from an overhead position, targeting the triceps.
- Biceps Curls (Exercise 15): Bends the elbow to 90° from a seated position, targeting the short biceps head and front shoulder muscles.
- Hammer Biceps Curls (Exercise 16): Bends the elbow to 90° from a seated position with a hammer grip, targeting the long biceps head and front shoulder muscles.
- Overhead Biceps Curls (Exercise 17): Bends the elbow to bring hands behind the head from an overhead position, targeting biceps, shoulder muscles, and rhomboid muscle.
- Upright Row (Front Raise) (Exercise 18): Pulls the bar/loops up to chin height with elbows pointing upwards, targeting shoulder muscles and biceps.
- Front Raise (Exercise 19): Pulls the bar/loops up to chin height with extended arms, targeting front and middle shoulder muscles.
- Lateral Raise (Exercise 20): Moves extended arms upwards past the body from a downward position, targeting shoulder muscles.
- Shoulder Press (Exercise 21): Extends arms overhead from a seated position, then lowers to a 90° elbow angle, targeting shoulder muscles and triceps.
Back and Core Exercises
- Bent-Over Row (Exercise 22): Pulls the bar towards the chest from a forward-bent position, targeting back-stretching muscles, rhomboid, shoulder muscles, biceps, seat, and leg-bending muscles.
- Lever Row (Exercise 23): Pulls the training bar to chest height from a seated position, targeting rhomboid muscle, rear shoulder muscles, and biceps.
- Cable Row (Exercise 24): Pulls the bar to chest height from a seated position on the floor, targeting back-stretching muscles, rhomboid, rear shoulder muscles, and biceps.
- Latissimus Pulldown (Exercise 25): Pulls the latissimus bar down to the neck or chest from an upright seated position, targeting latissimus, rear shoulder muscles, rhomboid, and biceps.
- Reverse Flies (Exercise 26): Pulls stretched arms backward at shoulder height from a standing position, targeting rhomboid muscles, rear shoulder muscles, and triceps.
- Crosswise Pull (Exercise 27): Pulls stretched arms diagonally upwards with crossed ropes from a standing position, targeting rhomboid, rear and middle shoulder muscles, and triceps.
- Inward Shoulder Rotation (Exercise 28): Rotates the arm inward at the shoulder joint from an upright seated position, targeting the rotator cuff (inner rotators).
- Outward Shoulder Rotation (Exercise 29): Rotates the arm outward at the shoulder joint from an upright seated position, targeting the rotator cuff (outer rotators).
- Cable Crunches (Exercise 30): Bends the torso forward from a seated position with loops over shoulders, targeting straight belly muscles.
- Side Bend (Exercise 31): Bends the upper body to the side from a standing position, targeting lateral belly muscles.
Training Progress Table
The following table can be used to track your training progress. Fill in the exercise number, sets (S), repetitions (W), and weight (G) for each training session, along with the date.
| Exercise No. | S | W | G (kg) | Date | ||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
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