Nautilus Bowflex Xtreme SE Owner'S Manual Download Page 31

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Bowﬂex Xtreme

SE Owner’s Manual

Shoulder Exercises

Scapular Retraction

Muscles worked:

Develops muscles between shoulder
blades (trapezius and rhomboids).

Position:

Seated on ﬂoor, facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Leg Extension and Seat

Key Points:

• Do not bend torso forward.
• Do not lose spinal alignment, keep

chest lifted.

• Do not pull with arm muscles.

START

FINISH

• Sit on ﬂoor facing machine.
• Grab hand grips with palms

facing each other.

• Place heels against end of plat-

form, bend hips and knees,
arms straight.

• Lift chest, sit up straight with

spine in good alignment and
tighten trunk muscles.

• Keeping arms straight,

slowly pinch shoulder blades
together.

• When shoulder blades are

fully retracted, slowly return
to start position.

Summary of Contents for Bowflex Xtreme SE

Page 1: ...The Bowflex Xtreme SE Home Gym Owner s Manual and Fitness Guide PN 001 6979 Rev A 08 21 06...

Page 2: ...arefully before attempting to use your Bowflex Xtreme SE home gym Also locate and read all warning labels that are posted on the machine It s important to understand how to properly perform each exerc...

Page 3: ...Crossover Bent Over Row 32 Seated Lat Rows 33 Crossover Seated Lat Rows 33 Standing Low Back Extension 34 Reverse Grip Pulldowns 34 Crossover Wide Pulldowns w Hand Grips 35 Crossover Narrow Pulldowns...

Page 4: ...82 208 cm high Workout Area 96 244 cm long x 78 198 cm wide Number of Exercises Over 60 Power Rod Resistance 210 lbs 95 kg Power Rod Upgradability 310 lbs 141 kg 410 lbs 186 kg User Weight Limit 300...

Page 5: ...g parts Use Caution Do not wear loose clothing or jewelry Set up and operate this machine on a solid level surface This machine is for Consumer use only Do not use additional means to increase the res...

Page 6: ...ise machine Please read all safety precautions and warning information prior to using your product Be sure to replace any warning label if damaged illegible or missing If you need replacement labels p...

Page 7: ...you need to replace a warning label please call 1 800 628 8458 to obtain a new label Safety Warning Labels Label 2 Caution safety label Location Back side of the lat tower Label 4 Caution safety label...

Page 8: ...ing to Know Your Machine Power Rod Resistance Rods Rod Hook Lat Tower Seat Back Pad Seat Base Frame Platform Rod Caps Cable Hand Grip Rod Box Lower Pulley Squat Station Center Cross Bar Leg Attachment...

Page 9: ...o hook multiple rods up to one cable bend the closest rod toward the cable and place the cable hook through that rod cap You can then hook up the next closest rod through the same cable hook Hooking u...

Page 10: ...and integrity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired It is the sole responsibility of the owner to ensure that regular maintena...

Page 11: ...ys are on lat tower Position Three optional Leg Extension Position Active pulleys are on the squat pulley frame Position Four Squat position Active pulleys are on squat pulley frame and on center cros...

Page 12: ...hooks to the D rings on both ends of the harness Place the harness on your shoulders letting the handles hang over your chest Grab both handles With high resistance a cross arm opposite handle grip m...

Page 13: ...our 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 Compos...

Page 14: ...e groups that need the most training Remember your cardiovascular component Any fitness program must contain a cardiovascular fitness component to be complete So complement your resistance training wi...

Page 15: ...s the cool down Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group but continues to circulate at a decreasing rate Remember to gradually move yourse...

Page 16: ...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 ll increase your resistance wh...

Page 17: ...r just want a variation to your normal routine Perform this program training 2 days resting 1 to 2 Perform all exercises to near failure stopping at the point that your technique starts to deteriorate...

Page 18: ...ent as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fat...

Page 19: ...nds of Circuit 1 add one round of Circuit 2 Add additional rounds of Circuit 2 as your fitness level increases Repeat process with Circuit 3 Do not let your heart rate exceed 220 minus your resting he...

Page 20: ...Add additional rounds of Circuit 2 as your fitness level increases Do not let your heart rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly and with perfect techniq...

Page 21: ...you move cramp the muscle at the point of full contraction and resist the movement as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any...

Page 22: ...ide position Key Points Maintain 90 angle between upper arms and torso throughout exercise Limit range of motion so elbows do not travel behind shoulders Keep shoulder blades pinched together and main...

Page 23: ...t to sides 10 below shoulders Slowly press forward moving hands toward center Return to start position arms straight at shoulder width hands just above knees in line with cables Keep chest muscles tig...

Page 24: ...re slightly behind shoulders then slowly reverse the motion keeping rear shoulder muscles tightened Crossover Reverse Fly Shoulder Horizontal Abduction Elbows Stabilized Muscles worked Back portion of...

Page 25: ...g arms to bend as you go move elbows outward and backward keeping a 90 angle between upper arms and sides of torso Always point forearms in the direction of cables Move until elbows are slightly behin...

Page 26: ...ut to sides to nearly shoulder level Keep side of arm elbow facing out up throughout movement Slowly bring arms into start position without relaxing Seated Forearm Lateral Shoulder Raise Elbows Stabil...

Page 27: ...ight move them forward then up to shoulder height Slowly return arms beside torso and repeat START FINISH Seated Shoulder Press Shoulder Adduction and Elbow Extension Muscles worked Front portion of s...

Page 28: ...eat Key Points Motion should be slow and controlled Do not rotate spine to get addi tional range of motion Try for pure external rotation of shoulder joint More is not better Use light resistance only...

Page 29: ...while maintaining a slight arch in lower back Initiate by pinching shoulder blades together Continue movement by moving hands in an arc down and back toward hips Slowly return to start position START...

Page 30: ...Raise chest and pinch shoulder blades Maintain a slight comfortable arch in lower back Keeping arms straight and pointing in the same direction of cables slowly move shoulder blades forward off bench...

Page 31: ...move Leg Extension and Seat Key Points Do not bend torso forward Do not lose spinal alignment keep chest lifted Do not pull with arm muscles START FINISH Sit on oor facing machine Grab hand grips with...

Page 32: ...s pressing shoulder blades down completely tightening lats Control the return to start position by slowly moving arms overhead and releasing shoulder blades Standing Shoulder Pullover with Hand Grips...

Page 33: ...nd forearms in line with cables not forward Slowly return to start position Allow arms and shoulder blades to move up w o relaxing muscles Narrow Pulldowns with Hand Grips Shoulder Extension with Elbo...

Page 34: ...pulleys Keep back at and knees bent Move elbows back as you bring hand grips to a point below chest Slowly reverse motion Keep knees bent and back at Crossover Bent Over Row Muscles worked Back porti...

Page 35: ...shing past sides of the body while keeping forearms pointing in direction of cable Slowly return to start position Crossover Seated Lat Rows Shoulder Extension and Elbow Flexion Muscles worked Latissi...

Page 36: ...ng at hips Slowly return to start position without slouching or changing spinal alignment Reverse Grip Pulldowns LatTower Shoulder Extension with Elbow Flexion Muscles worked Latissimus dorsi teres ma...

Page 37: ...s and forearms in line with direction of cables Slowly return to start position Allow arms and shoulder blades to move fully up without relaxing muscles Crossover Narrow Pulldowns Shoulder Extension w...

Page 38: ...cables Slowly return to start position Allow arms and shoulder blades to move up w o relaxing muscles Seated Wide Lat Pulldowns Shoulder Adduction with Elbow Flexion Muscles worked Latissimus dorsi te...

Page 39: ...cing motion away from legs and up Stop at 90 Think about tightening triceps Slowly reverse arcing motion and straighten arms fully Triceps Hammer Pushdown Elbow Extension Muscles worked Triceps muscle...

Page 40: ...ws next to sides of torso Slowly allow elbows to bend moving hands in arcing motion away from legs and up Stop at 90 Think about tightening triceps Slowly reverse arcing motion and straighten arms ful...

Page 41: ...traighten elbows allowing hands to move in arching motion above head Slowly reverse arcing motion until elbows are bent again CrossTriceps Extension Muscles worked Triceps muscles Position Seated faci...

Page 42: ...ghten elbow while keeping upper arm completely still When arm is straight slowly return to start position HammerTriceps Kickback Muscles worked Triceps muscles Position Standing facing machine Accesso...

Page 43: ...n moving elbows down and inward toward hips Slowly return to start posi tion keeping tension in back shoulder muscles Biceps Curl Elbow Flexion in Supination Muscles worked Biceps muscles Position Sta...

Page 44: ...ble then up toward shoulder while keeping upper arm completely motionless and elbow pointing toward the oor at all times Slowly return to start position performing the same arc of motion Reverse Curl...

Page 45: ...ul ders while keeping elbows at sides and upper arms completely still Slowly lower to start position by performing same arcing motion Reverse Barbell Biceps Curl Elbow Extension Muscles worked Biceps...

Page 46: ...oward upper arms keeping upper arms completely still Slowly return to start position without relaxing biceps Seated Biceps Hammer Curl Elbow Flexion Muscles worked Biceps muscles and brachioradialis P...

Page 47: ...unk muscles and maintain a slight arch in lower back Bend arms 90 palms up Hold position throughout entire exercise Slowly curl sts towards front of forearms Keeping forearms still slowly let sts retu...

Page 48: ...otating with a rod through middle of spine Slowly return to start position Seated Resisted Oblique Abdominal Crunch Muscles worked External obliques on resistance side and internal obliques on opposit...

Page 49: ...maintain normal neck posture Tighten abs throughout range of motion Do not let abs relax until set is over MOVING SLOWLY to eliminate momentum is critical Attach the Abdominal Crunch Shoulder Harness...

Page 50: ...ard until legs are completely straight and knee caps are pointing up toward the ceiling Slowly return to start posi tion keeping tension in quads during movement Squat Muscles worked All muscles of le...

Page 51: ...eg as far as you can without allowing ANY movement to occur at waist Slowly return to start position Standing Hip Extension Knee Extended Muscles worked Buttocks area gluteus maximus Position Standing...

Page 52: ...ist Slowly return to start position Hip Flexion Knee Flexion Muscles worked Muscles on front of hips iliopsoas rectus femoris Position Standing to the left or right of machine facing away Accessory Ha...

Page 53: ...arch in lower back Push hips forward Slowly move trunk up until you are in standing position Glutes should be tight when reaching standing position Slowly return to start position Muscles worked Butt...

Page 54: ...ay from pulley 30 45 keeping hips and spine still Slowly return to start position without relaxing muscles Muscles worked Insides of thighs adductor muscle groups Also the outside of hip gluteus mediu...

Page 55: ...tension Key Points Do not lose contact between the balls of feet and the frame as you push Do not change hip or knee position ONLY ankle motion should be allowed START FINISH Stand with toes on platfo...

Page 56: ...Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus...

Page 57: ...e log EXERCISE DATE DATE DATE DATE DATE DATE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Rep...

Page 58: ......

Page 59: ...ous fitness and dietary program Please consult your physician before beginning any fitness or dietary program Some of the names of the exercises listed in this program have been changed in order to ma...

Page 60: ...simple exercise instructions and specific menus to use have been organized in the booklet you are now holding in your hands It s the next best thing to actually going through one of my research projec...

Page 61: ...art of the effectiveness of the training depends on minimal rest between each exercise WARNING Before beginning this program consult your physician or healthcare professional Show this plan and your B...

Page 62: ...Understand however that weight loss is not the best way to determine your success Fat loss is the key component To determine the amount of fat you ve lost you ll need to follow the instructions in th...

Page 63: ...lead to inaccurate results Suprailium Stand relaxed Pick up a diagonal skinfold just above the crest of the hip bone on the right side of the waist Triceps Stand with right elbow flexed 90 degrees and...

Page 64: ...re great but actually seeing differences from comparison photographs of yourself is quite satisfying Taking full length photographs is not difficult but to see the maximum difference between before an...

Page 65: ...W D Baun M R and Raven P B A nomogram for the estimate of percent body fat from generalized equations Research Quarterly for Exercise and Sport 52 380 384 1981 To Use The Nomogram 1 Locate the sum of...

Page 66: ...low us to find the amount of fat Joe lost and the amount of muscle Joe gained Before fat weight 60 pounds minus after fat weight 36 pounds equals 24 pounds 10 8 kg of fat lost After lean mass weight 1...

Page 67: ...m Below Navel Hips Right Thigh Left Thigh Percent Body Fat Before After Total Difference If you wish to send in your results to Nautilus Inc please send to Bowflex Results Nautilus Inc World Headquart...

Page 68: ...ment for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative Keep the motion slow and smooth When 12 repetitions are accomplished increase the resistance by approxi...

Page 69: ...or dinner Detailed menus and food choices are included later in this manual If you must vary from the menu items try to stay within the 60 20 20 ratio of carbohydrates proteins and fats Avoid Too Much...

Page 70: ...ater 3 8 l generates 123 calories of heat energy You ll be drinking from 1 to 1 5 8 US gallons 3 8 6 2 l of water each day on the following superhydration schedule Don t be surprised if you have to ma...

Page 71: ...includes a mid afternoon and late night snack to keep your energy high and your hunger low Begin Week 1 on Monday and continue through Sunday Week 2 is a repeat of Week 1 Calories for each food are no...

Page 72: ...1 2 150 calories for Weeks 3 4 100 calories for Weeks 5 6 Women 150 calories for Weeks 1 2 100 calories for Weeks 3 4 50 calories for Weeks 5 6 Choose calories from 1 large banana 8 3 4 inches long 1...

Page 73: ...ories for Weeks 1 2 100 calories for Weeks 3 4 50 calories for Weeks 5 6 Choose calories from 1 large banana 22 cm long 100 1 apple 7 6 cm diameter 100 1 2 cantaloupe 12 7 cm diameter 94 5 dried prune...

Page 74: ...er popcorn microwave light Fruits Bananas large 8 3 4 inches 22 cm long apples 3 inch 7 6 cm diameter cantaloupes 5 inch 12 7 cm diameter dried prunes raisins Vegetables Lettuce tomatoes whole kernel...

Page 75: ...nt to try a twist of lemon or lime added to the water from your tap Some people say it makes a significant difference in the taste Q I m a middle aged woman who gets black and blue marks on my legs wh...

Page 76: ...ot be your spouse brother sister or other family member You do not want normal interpersonal problems to interfere with the training Q Why won t you allow me to do aerobic dancing on my off days to sp...

Page 77: ...What happens if during a single meal you eat more than 400 calories if you re a woman or 600 calories if you re a man Don t panic Simply understand that you will sometimes backslide Learn to anticipat...

Page 78: ...Headquarters 16400 S E Nautilus Drive Vancouver WA 98683 NOTE You are responsible for return shipping and for any damage or loss to merchandise that occurs during return shipment We highly recommend t...

Page 79: ...ny other person How Long Does Warranty Coverage Last 7 years on machine No Time Limit Warranty on Power Rod resistance rods This warranty is void if Bowflex Xtreme SE home gym is used in a Commercial...

Page 80: ......

Page 81: ...address Yes No Place of purchase Date of purchase Purchaser date of birth Gender Male Female Marital status Married Single Including yourself total number of people living in your household Examples...

Page 82: ...more than 300 pounds 136 kg Damage due to abuse accident failure to follow instructions or warnings in the Owner s Manual misuse mishandling accident or Acts of God such as floods or power surges Dama...

Page 83: ...eed 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 INTERNATIONAL For technical assistanc...

Page 84: ...E Nautilus Drive Vancouver Washington USA 98683 1 800 NAUTILUS 1 800 628 8458 Bowflex Bowflex Xtreme Power Rod and the Bowflex logo are either registered trademarks or trademarks of Nautilus Inc All...

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