The Ultraglide is a cable exercise machine and pulley that uses your body weight as resistance. Several exercises can be done to work the whole body, changing the direction you are following, lying down or sitting down. The difficulty of each exercise can be increased or decreased by raising or lowering the bank. If you want to tone up your muscles, keep the bench close to the ground so you can perform 15 to 20 repetitions per set. If you want to build muscle, keep the bench up so you can only do six to 12 reps per set.
Adjusts the Ultraglide's bench about 30 degrees off the ground. Perform chest press by sitting on the bench and facing the foot platform, with a handle in each hand. Stretch your arms in front of you and bend your elbows outward, drawing your hands to your shoulders; keep your elbows out. Press your arms in front of you, drawing your hands together and repeat to make a series.
Looking in the opposite direction, sit on the bench with a handle in each hand to make the oars (rows) again. Stretch your arms in front of you and then pull the handle towards your shoulder, squeezing your shoulder blades and keeping your elbows close to your rib cage. Complete a series of oars. Switch between a series of chest presses and a series of back oars to complete three total sets per exercise.
Rotate to the platform to make triceps extensions lying down. Lie down with your back and the soles of your feet resting on the bench. Extend the arms above you so that the elbows and wrists are in line with the shoulders. Bend the elbows to locate your hands near the ears; do not move your shoulders. Contract the triceps muscles to straighten the arms and repeat to complete a series.
Stretch your arms at your sides pointing to the ground, holding a handle in each hand; the elbows should be slightly behind the hips. Immobilize the shoulders and flex your hands towards the shoulders. Return to the starting position and repeat to complete a series. Alternate between a series of triceps extensions and a series of biceps curls to complete three sets per exercise.
Raise the squat bench to 45 degrees. Lie on the bench with your feet shoulder-width apart and your toes close to the front edge of the platform. Bend your knees until your thighs are almost parallel to the platform. Contract the muscles of the leg to straighten your body and repeat until completing three sets.
Change the speed at which you perform each exercise to increase the intensity even more.
Make sure there are no children, babies or animals near the exercise equipment.