Nautilus Be strong NS 200X Owner'S Manual Download Page 18

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LOW BACK EXTENSIONS

BACK EXErCISES

STArT

FINISh

Muscles worked:

This exercise emphasizes the

latissimus dorsi, teres major and rear deltoid

muscles which make up the large pulling

muscles of your back. The biceps muscles on

the front of the upper arm are also involved in

this exercise.

Starting position:

• Stand facing the low pulley station, grasp the

hand grip in one hand while bracing your

other hand on the machine (Note: Do not

use the chrome guide rods as a brace as

doing may cause injury.)

• Your back should be at a 45 degree angle to

the ground and knees should be slightly

bend.

• Keep your shoulders and head up and back

arched.

Motion:

• Pull the handle straight back to your hip

making sure not to rotate your hips during

the last part of the movement

• Slowly return the handle forward but do

allow the weight to stretch your shoulder to

far forward or cause your back to round.

Key points:

• Do not lose spinal alignment – keep chest

lifted.

• Release your shoulder blade at the end of

each rep and initiate each new rep by

retracting your shoulder blade.

• Keep the Lat muscles tightened throughout

the entire exercise.

SINGLE ArM rOW

— Shoulder Extension (with elbow flexion)

Muscles worked:

This exercise emphasizes the

muscles in your low back (erector spinae and

deep spinal muscles) that are necessary for

providing stabilization and protection for the

spine. The lower back muscles are challenged

isometrically just like they should be used

when lifting and carrying in daily life. The

gluteus maximus and the hamstrings are also

strengthened at the hip.

position:

Pulley Station

Starting position:

• Stand facing the machine.

• Spread the cuff from the handle and slide

them over the forearms up to the elbows.

• Bend your knees comfortably, cross your

arms in front of your chest and pull handles

tightly to your chest.

• Stand up straight, lift your chest, tighten

your trunk muscles and maintain a slight

arch in your lower back.

• Pinch your shoulder blades together slightly.

• Lean forward from the hips slightly letting

out some of the tension in the cables.

Motion:

• Keeping your chest lifted, move your entire

torso backward as a unit by pivoting at the

hips.

• Slowly return to the starting position

without slouching or changing spinal

alignment.

Key points:

• Keep your chest lifted and a very slight arch

in your lower back at all times.

• Move from the hips only, not your waist. Do

not increase or decrease the arch in your

lower back during the movement.

STArT

FINISh

Summary of Contents for Be strong NS 200X

Page 1: ...Be Strong Model NS 200X P N 001 6997 Rev A 09 20 2006 NS 200X Owners Manual Fitness Guide ...

Page 2: ...ed Shoulder Press 15 Lateral Shoulder Raise 15 Back Exercises Wide Pulldowns 16 Reverse Grip Pulldowns 16 Seated Lat Rows 17 Seated Low Row 17 Low Back Extensions 18 Single Arm Row 18 Upright Row 19 Arm Exercises Triceps Kickback 19 Triceps Pushdown 20 Standing Biceps Curl 20 Seated Triceps Extension 21 Leg Exercises Leg Extension 21 Standing Leg Curl 22 Standing Hip Extension 22 Standing Calf Rai...

Page 3: ...n stop and consult your physician 5 Inspect this machine for loose parts or signs of wear Pay special attention to the Seat Do not use if found in this condition contact Nautilus Customer Service 6 This machine is for Consumer use only 7 This machine is designed for a User s Weight Limit of 300 pounds 136 078 kilograms Do not use if you are over this weight 8 This machine contains moving parts Use...

Page 4: ...d to provide the body support you need to exercise with proper form while avoiding injury As a supplier of fitness equipment to health clubs world wide the Nautilus name has become synonymous with Ultimate performance Optimum results and Maximum durability As you pursue your fitness goals you trust that the same care and craftsmanship goes into our full line of home gym equipment too Nautilus Maki...

Page 5: ...seat after the adjustment to ensure proper seat alignment Proper seat alignment ensures exercise efficiency and comfort while reducing the risk of injury Seat Back Adjustment Proper arm length extension for seated rows chest presses rear delts etc Completed through using the commercial grade ratchet adjustment Simply pull the seat back forward until it rests in the correct position Press Arm Adjus...

Page 6: ...ccessories Inc Patent 4756527 Daily Before each use you should inspect your weight machine to ensure that the cables and pulleys are in good condition and operating smoothly If cable appears to have any damage including bulging discoloration or any wires are exposed DO NOT USE MACHINE Contact your authorized Nautilus Fitness Dealer to service machine After each use wipe machine free of sweat with ...

Page 7: ...ically sound method of improving power in your sport is to train for power using the correct joint movements as described in this manual Then practice the skill associated with your sport learning to apply this newly achieved power BODY COMPOSITION is the ratio of fat weight fat to lean weight muscles bones and tissue As you age the ratio shifts The fat weight increases and the lean weight decreas...

Page 8: ...backs and discouragement Instead set a series of smaller achievable goals Select complementary exercises Be sure to pair exercises that address compound joint movements and single joint movements In addi tion select exercises that address complementary muscle groups Put first things first During each session first work those muscle groups that need the most training Remember your cardiovascular co...

Page 9: ... 10 15 Body Part Exercise Sets Reps FREQUENCY 4 DAYS PER WEEK M T Th F TIME ABOUT 35 45 MINUTES When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results or if you become bored it is time to change your program You can increase your training with this split system routine that works opposing muscle groups on different days To do this you...

Page 10: ...movement as you lower the weight Move slowly on each rep Use a pace that will allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fatigue during each set Chest Shoulders Chest Press Incline Chest Press Seated Shoulder Press Seated Low Rows Standing Lateral Shoulder Raise 2 4 2 4 2 4 2 4 2 4 8 12 8 12 8 12 8 12 8 12 Body Part Ex...

Page 11: ...uscle at the point of full contraction and resist the movement as you lower the weight Move slowly on each rep Use a pace that will allow you to stop the movement instantly at any point in the rep Count two seconds up and four seconds down and work to fatigue during each set Chest Shoulders Chest Press Shoulder Press Standing Lateral Raise Front Shoulder Raise 2 4 2 4 2 4 2 4 5 8 5 8 5 8 5 8 Body ...

Page 12: ...der blades to float forward and backward naturally with the arm movement or for increased pec involvement you may keep the shoulder blades pinched together throughout both the upward and downward movements INCLINE CHEST PRESS Muscles worked This exercise emphasizes the chest muscles pectoralis major It also involves the front shoulder muscles anterior deltoid a portion of the middle deltoid and th...

Page 13: ...ch and straighten your arms to the front Be sure that your arms are moving level with your chest palms facing forward and wrists straight Raise your chest and slightly pinch your shoulders together Maintain a very slight comfortable arch in your lower back Motion Slowly move your arms outward maintaining the elbow in slightly bent position throughout the movement Stop when your upper arms are appr...

Page 14: ...during the entire motion Key points Maintain a 90 degree angle between your upper arms and the sides of your torso during the exercise For normal pulling rowing patterns of movement you may choose to allow the shoulder blades to float forward and backward naturally with the arm movement or for increased rear deltoid involvement you may keep the shoulder blades pinched together throughout both the ...

Page 15: ...e triceps which are located on the back of the upper arm Starting position In the seated position grasp the upper handles and bend your elbows until your hands are near your chest Rotate your upper arms away from your torso so that your elbows are pointing outward to each side and your palms are facing down Adjust the seat back tilt forward to the fourth or fifth incline position depending on your...

Page 16: ...ear deltoid which make up the large pulling muscles of your upper back It also involves the muscles on the front of your upper arms the biceps group which are responsible for bending your elbows Starting position To determine the appropriate grip width for you hold you upper arms straight out to the sides at shoulder height Bend your elbows approximately 90 degrees Your hands should be no wider th...

Page 17: ...es slide forward without slouching Key points Try to maintain upright alignment at all times during the movement Keep wrists straight SEATED LOW ROW Shoulder extension with elbow flexion Muscles worked This exercise emphasizes the latissimus dorsi teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids The biceps muscle...

Page 18: ... ARM ROW Shoulder Extension with elbow flexion Muscles worked This exercise emphasizes the muscles in your low back erector spinae and deep spinal muscles that are necessary for providing stabilization and protection for the spine The lower back muscles are challenged isometrically just like they should be used when lifting and carrying in daily life The gluteus maximus and the hamstrings are also...

Page 19: ...de and your wrist straight throughout entire motion Tighten the triceps throughout the exercise and control the motion TRICEPS KICKBACK Muscles worked This exercise emphasizes the latissimus dorsi teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids The biceps muscles on the front of the upper arms are also involved ...

Page 20: ...ise emphasizes the triceps muscles located on the back of the upper arms These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion Position Lat Station Starting position Grasp the lat bar at shoulder width with your palms down Adjust your distance from the pulleys one to two feet in front of you This may need to be altered after attempting th...

Page 21: ...d until your legs are completely straight and your kneecaps are pointing up toward the ceiling not turned outward Then slowly return to the starting position keeping tension in your quads during the entire movement Key points Use slow controlled motion Do not kick into extension Do not let your knees rotate outward during the exercise Keep your kneecaps pointing up and straight forward LEG EXTENSI...

Page 22: ...same bend in the knee of your moving leg throughout the entire exercise STANDING HIP EXTENSION Knee stabilized in flexion Muscles worked This exercise strengthens and develops the muscles of your buttocks area gluteus maximus Remember there is no such thing as spot reduction This exercise will not remove fat from this area but it will strengthen and build these muscles Position Leg extension curl ...

Page 23: ... Keep you abs tight throughout the exercise Key points Do not use this exercise for losing fat from your hips It will not make your hips smaller Use it to develop hip strength and stability Use a very small range of motion More is not better Keep your spine straight and your hips level Try not to raise your hips when raising your leg to the side STANDING HIP ABDUCTION Muscles worked This exercise ...

Page 24: ...e fat SEATED RESISTED ABDOMINAL CRUNCH Spinal Flexion Muscles worked This exercise will not burn off fat from your inner thighs or make them smaller There is no exercise that will burn fat from a specific area This exercise will however strengthen the muscles on the insides of your thighs adductor muscle groups It also works the muscles on the outside of your hip gluteus medius on the side that yo...

Page 25: ...ased for commercial or institutional use Damage due to use by persons who weigh more than 300 pounds Damage due to abuse misuse accident or acts of God such as floods Consequential or incidental damages Some states do not allow the exclusion or limitation of inci dental or consequential damages so the above limitation or exclusion may not apply to you What We Will Do Nautilus Fitness Products will...

Page 26: ... World Headquarters 16400 S E Nautilus Drive Vancouver Washington USA 98683 Phone 800 NAUTILUS INTERNATIONAL CUSTOMER SERVICE INTERNATIONAL OFFICE Nautilus International S A Rue Jean Prouvé 6 1762 Givisiez Switzerland Tel 41 26 460 77 77 Fax 41 26 460 77 70 E mail technics nautilus com INTERNATIONAL OFFICES SWITZERLAND OFFICE Nautilus Switzerland S A Tel 41 26 460 77 66 Fax 41 26 460 77 60 GERMANY...

Page 27: ...c All rights reserved Nautilus the Nautilus logo My Nautilus Heart Strong Changing the Game in Health and Fitness REACT ROC Remote Operation Control SuperSoft Hyperdrive Be Strong are either registered trademarks or trademarks of Nautilus Inc Nautilus Inc World Headquarters 16400 SE Nautilus Drive Vancouver Washington USA 98683 1 800 628 8458 www Nautilus com ...

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