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Bowflex SelectTech BD552, Owner'S Manual

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Bowflex SelectTech BD552 Owner'S Manual Download Page 29

• Lie on your back w ith your head

resting on the bench.

• Tighten your abs and flatten your

back against the bench.

• Bend your knees and hips to 90

degrees.

• Reach to the side and grasp the

bench w ith each hand.

• Relax the neck.

• Tighten your abs and slow ly

extend your hips and knees.

• M ove your legs away from you

keeping them parallel to the floor.

• Keep your back flat against the

bench for the entire movement.

• Slow ly reverse the action and

return to the starting position
w ithout relaxing.

Abdominal area, including the rectus
abdominus, obliques and quadriceps

Flat

• Tighten your abs before you move.
• Allow exhalation up and inhalation

dow n, w ithout exaggerating
breathing.

• Contract as far into the movements

as possible.

• Keep your back flat against the bench.

Summary of Contents for SelectTech BD552

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Page 6: ...22 8cm 9 0 43 0cm 16 9 21 2cm 8 3 C A B F F E D D ...

Page 7: ...Notice Figure 1 Figure 2 ...

Page 8: ...D All locking tabs D must point outw ard D D Correct tabs D point outw ard Incorrect tab reversed ...

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Page 10: ...Example of offset weight settings ...

Page 11: ...22 5 23 75 30 17 5 18 75 20 21 25 22 5 23 75 25 26 25 27 5 35 20 21 25 22 5 23 75 25 26 25 27 5 28 75 30 32 5 40 22 5 23 75 25 26 25 27 5 28 75 30 31 25 32 5 35 37 5 45 25 26 25 27 5 28 75 30 31 25 32 5 33 75 35 37 5 40 42 5 50 27 5 28 75 30 31 25 32 5 33 75 35 36 25 37 5 40 42 5 45 47 5 52 5 28 75 30 31 25 32 5 33 75 35 36 25 37 5 38 75 41 25 43 75 46 25 48 75 51 25 5 7 5 10 12 5 15 17 5 20 22 5 ...

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Page 14: ...re positioned in a natural orientation providing a comfortable and secure lifting position Large adjustable stabilizer feet assure maximumstability Includes wheels for easy transport Includes fastening straps to secure dumbbells to the base Integrated towel rack Dimensions without dumbbells 27 75 Lx 20 5 W x 24 5 H 70 5cmx 52cmx 62 2Hcm ...

Page 15: ...at Stand with your feet about shoulder width apart feet facing straight forward Hold the dumbbells at your sides with your palms facing in Keep your chest lifted abs tight and a slight curve in your lower back Slowly rise up on the balls of your feet lifting your heels as high as you can off the floor Slowly return to the starting position keeping tension on the calf muscles Quadriceps glutes hams...

Page 16: ...d abs tight and a slight arch in the lower back Slowly lower your body bending at both knees simultaneously keeping the front knee in line with the toes Move down and stop just before the back knee is going to touch the floor Reverse the motion and come back up to the starting position Quadriceps glutes hamstrings and adductors Place feet in a position so that when you lunge down your front foot i...

Page 17: ...knee steady at a 90 degree angle Slowly move your leg as far as you can without allowing any movement at the waist knee or lower back Slowly return to start position Quadriceps glutes hamstrings and adductors Place feet in a position so that when you lunge back your front foot is directly under your knee and your back leg lines up under your hip Keep your head and chest lifted with a slight arch i...

Page 18: ... the chest Slowly return to the starting position keeping your wrists steady and your movements slow and controlled Pectoralis major deltoids and triceps Flat Maintain a 60 90 degree angle between your upper arms and torso at the start of the motion and a 90 degree angle from your torso at the top Keep knees bent so your feet are positioned flat on the floor directly under your knees Do not let yo...

Page 19: ...ping your arms stable at the elbow while moving the dumbbells toward each other directly over the center of your chest Keep the tension on the chest throughout the movement Slowly return to the starting position keeping your wrists steady and your movement slow and controlled Pectoralis major and deltoids Flat Maintain a 60 90 degree angle between your upper arms and torso at the start of the moti...

Page 20: ...ws keep the tension on the chest Slowly return to the starting position keeping your wrists steady and your movements slow and controlled Pectoralis major deltoids and triceps Declined Maintain a 60 90 degree angle between your upper arms and torso at the start of the motion and 90 degree angle from your torso at the top Keep knees bent so your feet are positioned flat on the floor directly under ...

Page 21: ...ng forward Stand with your upper arms by your sides lift your chest tighten your abdominals and maintain a very slight arch in your lower back Curl the dumbbells forward then upward and then toward your shoulders while keeping your elbows at your sides and your upper arms completely still Slowly lower to the starting position by performing the same arcing motion Biceps and other elbow exors Keep e...

Page 22: ... good spinal alignment with the chest lifted and the abs tight Curl the forearms toward the upper arm keeping your upper arm and shoulder blade completely still Slowly return to the starting position without relaxing the biceps Biceps and other elbow exors Inclined to 45 degrees Keep tension on the biceps throughout the movement don t allow the arm to go to full extension Keep your wrist straight ...

Page 23: ...te 90 bend at the elbow Keeping your upper arms stable slowly straighten your elbows moving your arms in a arcing motion upward over your head Stop the motion before your arms are completely straight and then reverse the motion slowing returning to the starting position keeping tension on the muscle Triceps Keep your knees slightly bent with your feet approximately shoulder width apart Keep your c...

Page 24: ...t over your forehead Raise your chest and pinch your shoulder blades together Maintain a very slight arch in the lower back Keep the upper arms stationary while moving the hands in an arcing motion upward Stop the motion slightly before locking out the elbows Do not lock out the elbow Slowly reverse the arcing motion back to the starting position Triceps Flat Keep the upper arm motionless Keep the...

Page 25: ...r blades back while simultaneously moving your elbow backward then upward Continue moving the elbow up slightly above the height of your trunk while keeping the forearm lined up under the elbow While controlling the resistance lower the arm back to the starting position letting the shoulder blade slide forward without slouching Latissimus Dorsi teres minor postier deltoid and biceps Flat Stabilize...

Page 26: ...hips continue to move backward Lower to approximately a 90 bend at the knees unless otherwise determined Move back to the starting position keeping the chest lifted while moving the hips forward and extending the knee Glutes adductors hamstrings quads spinal erectors and traps Keep knees pointed in the same direction as the feet Keep head and neck in line with the trunk Pay close attention to all ...

Page 27: ...l your torso slowly moving your lower ribs toward your hips Move as far as you can without moving the hips and neck The lower back should not lose contact with the bench when fully crunched Slowly reverse the action returning to the start position keeping tension on the abs throughout the movement Rectus abdominus and obliques Flat Do not lift your head or chin Your head should follow the rib moti...

Page 28: ...al area and slowly rotate your legs and hips to one side Move slow and controlled being careful not to let your legs and hips rotate uncontrolled to the side Move back to the starting position Work one side to fatigue and then do the opposite side Deep spinal and trunk muscles Flat This is an important exercise but can become high risk if done incorrectly Keep the chest lifted and always maintain ...

Page 29: ...es Move your legs away from you keeping them parallel to the floor Keep your back flat against the bench for the entire movement Slowly reverse the action and return to the starting position without relaxing Abdominal area including the rectus abdominus obliques and quadriceps Flat Tighten your abs before you move Allow exhalation up and inhalation down without exaggerating breathing Contract as f...

Page 30: ...lder height keeping your palms facing forward Upper arms should be 90 degrees away from your torso and your elbows should be bent to 90 degrees as shown Straighten your arms slowly over your head focusing on moving your elbows up and inward toward your ears Straighten your arms slowly over your head focusing on moving your elbows up and inward toward your ears Slowly return to the starting positio...

Page 31: ...to shoulder height keeping your palms facing forward Upper arms should be 90 degrees away from your torso and your elbows should be bent to 90 degrees as shown Straighten your arms slowly over your head focusing on moving your elbows up and inward toward your ears Slowly return to the starting position keeping tension on your front shoulder muscles through the entire motion Front deltoid Keep knee...

Page 32: ...s to bend as you move your elbows upward keeping a 60 80 degree angle between your arms and your torso Y our forearms should always point in the direction of the dumbbells Move till your elbows are slightly behind your shoulders then slowly reverse the motion keeping tension on the rear shoulder muscles during the entire motion Back of the middle deltoid the rear del toid posterior rotator cuff tr...

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Page 34: ...Y OF MERCHANTABILITY and any WARRANTY OF FITNESS FOR A PARTICULAR PURPOSE are limited in duration to the term of the applicable express warranty provided above whichever is longer Some states do not allow limitations on how long an implied warranty lasts so the above limitation may not apply to you Warranty service will be performed by the original retailer seller or an authorized Bow ex service p...

Page 35: ... Givisiez Switzerland Tel 41 26 460 77 77 Fax 41 26 460 77 70 E mail technics nautilus com GERMANY and AUSTRIA Nautilus Deutschland GmbH Albin Köbis Str 4 51147 Köln Tel 49 02203 2020 0 Fax 49 02203 2020 45 45 ITALY Nautilus Italy S r l Via della Mercanzia 103 40050 Funo di Argelato Bologna Tel 39 051 664 6201 Fax 39 051 664 7461 SWITZERLAND Nautilus Switzerland SA Rue Jean Prouvé 6 CH 1762 Givisi...

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