Be Strong.
™
Model: NS
600
X
P/N: 001-6998 Rev A (09/22/2006)
NS
600X
Owners Manual & Fitness Guide
Page 1: ...Be Strong Model NS 600X P N 001 6998 Rev A 09 22 2006 NS 600X Owners Manual Fitness Guide...
Page 2: ...Press 13 Front Shoulder Raise 14 Rear Deltiod Rows 14 Back Exercises Wide Pulldowns 15 Reverse Grip Pulldowns 15 Seated Lat Rows 16 Seated Low Row 16 Low Back Extensions 17 Arm Exercises Seated Tricep...
Page 3: ...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 Thi...
Page 4: ...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 Ulti...
Page 5: ...sition Press Arm Adjustment This pop pin adjustment allows proper positioning of all chest exercises seated rows and moves the arms out of the way for storage Simply pop the pin out and move it until...
Page 6: ...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 Fi...
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: ...at all Muscles worked This exercise emphasizes the chest muscles pectoralis major especially the upper portion It also involves the front shoulder muscles anterior deltoid a portion of the middle delt...
Page 13: ...that your elbows travel only slightly behind your shoulders if at all For normal pressing pushing patterns of movement you may choose to allow the shoulder blades to float forward and backward natura...
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: ...r and rear 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 elbow...
Page 16: ...ts Do not bend your torso forward at any point Do not lose spinal alignment keep chest lifted Muscles worked This exercise emphasizes the latissimus dorsi teres major and rear deltoid muscles which ma...
Page 17: ...n 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...
Page 18: ...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 Adj...
Page 19: ...he front of the upper thigh quadriceps muscle group which are responsible for straightening your leg against resistance This powerful muscle group helps provide stability for the knee joint and is ess...
Page 20: ...foot muscles START FINISH LEG CURL Knee Extension Hip Extension Ankle Plantarflexion Muscles worked This exercise strengthens and develops the muscles of your buttocks area gluteus maximus Remember th...
Page 21: ...ips or outer thigh There is no exercise that will burn fat from a specific area This exercise will however strengthen the muscles on the sides of your hips gluteus medius especially on the standing su...
Page 22: ...exercise for losing fat from your thighs It will not make your thighs smaller Use it to develop hip strength and stability Keeping your hips and spine perfectly still Do not bend at knee Muscles worke...
Page 23: ...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 24: ...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 25: ...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...
