Nautilus Be Strong NS 300X Owner'S Manual Download Page 26

If you need assistance, please have both the serial number of your machine and the date of purchase available when you 
contact the appropriate Nautilus office listed below.

WOrLDWIDE CUSTOMEr SErVICE

•  NOrTh AMErICA OFFICE

 

      Nautilus, Inc. 

World Headquarters 
16400 S.E. Nautilus Drive 
Vancouver, Washington, USA 98683 
Phone: 800-NAUTILUS (628-8458) 
Fax: 800-686-6466 
e-mail: [email protected]

• NAUTILUS INNOVATION CENTEr 

 

Nautilus, Inc. 

 

1886 Prairie Way 

 

Louisville, Colorado, USA 80027 

 

Phone: 800-864-1270 

 

Fax: 800-898-9410

• COrpOrATE hEADQUArTErS 

 

Nautilus, Inc. 

 

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: [email protected] 

INTERNATIONAL OFFICES:

•  SWITZErLAND OFFICE

 

      Nautilus Switzerland S.A. 

Tel: +41-26-460-77-66 
Fax: +41-26-460-77-60

•  GErMANY and AUSTrIA OFFICE

 

      Nautilus GmbH 

Tel: +49 2203/20 20-0 

 

 

Fax: +49 2203/20 20-45 45

•  ITALY OFFICE

 

      Nautilus Italy s.r.l. 

Tel: +39-051-664-6201 

 

 

Fax: +39-051-664-7461

•  UNITED KINGDOM OFFICE

 

      Nautilus UK Ltd. 

Tel: +44-1908-267-345 
Fax: +44-1908-267-346

•  ChINA OFFICE

 

      Nautilus Representative Office 

Tel: +86-21-523-707-00 
Fax: +86-21-523-707-09

IMpOrTANT CONTACT NUMBErS

Summary of Contents for Be Strong NS 300X

Page 1: ...Be Strong Model NS 300X P N 001 6995 Rev A 09 20 2006 NS 300X Owners Manual Fitness Guide...

Page 2: ...d 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 Ar...

Page 3: ...ce pain 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 Servic...

Page 4: ...vide 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 pe...

Page 5: ...fficiency 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 ratch...

Page 6: ...cessories 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 an...

Page 7: ...cally 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 a...

Page 8: ...acks 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 ad...

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 real...

Page 10: ...ovement 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...

Page 11: ...scle 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 Coun...

Page 12: ...er 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 movem...

Page 13: ...h 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 Mai...

Page 14: ...uring 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 a...

Page 15: ...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 arm...

Page 16: ...ar 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 Starti...

Page 17: ...s 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...

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...

Page 19: ...e 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 tere...

Page 20: ...se 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 S...

Page 21: ...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 en...

Page 22: ...ame 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 butto...

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...

Page 24: ...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 speci...

Page 25: ...sed 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 damage...

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 Prouv 6 1762 Givi...

Page 27: ...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...

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