Nautilus NS200 User Manual Download

Page: 1 / 26

background image

Nautilus Fitness Products

1690 38TH STREET. BOULDER, CO 80301

800-864-1270

www.Nautilus.com

1
2
3
...
»

Summary of Contents for NS200

Page 1: ...Nautilus Fitness Products 1690 38TH STREET BOULDER CO 80301 800 864 1270 www Nautilus com...

Page 2: ...Owner s Manual Fitness Guide NS200...

Page 3: ...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 li...

Page 4: ...ated Shoulder Press 12 Lateral Shoulder Raise 12 Back Exercises Wide Pulldowns 13 Reverse Grip Pulldowns 13 Seated Lat Rows 14 Seated Low Rows 14 Low Back Extensions 15 Single Arm Row 15 Upright Row 1...

Page 5: ...hine if it is found in this position Call your repair facility or consult your assembly guides if this occurs Inspect all cables belts or chains and their connections prior to every exercising Do not...

Page 6: ...e body support you need to exercise with proper form while avoiding injury As a supplier of fitness equipment to health clubs worldwide the Nautilus name has become synonymous with Ultimate performanc...

Page 7: ...r 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 se...

Page 8: ...chrome rods thoroughly using a clean cloth and ammonia cleaner Wipe rods completely dry Spray a generous amount of silicon lubricant on the rods Grips manufactured under license agreement with Hands O...

Page 9: ...biomechanically 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 lea...

Page 10: ...will lead to setbacks 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 join...

Page 11: ...e your training with this split system routine that works opposing muscle groups on different days To do this you ll increase your resistance when you can perform 12 reps perfectly and you ll increase...

Page 12: ...tion 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 three seconds up and three seco...

Page 13: ...p 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 will allow you to stop the movement instantly at any point in the...

Page 14: ...START 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 15: ...s well as the trapezius and rhomboids Starting Position Sit on the bench facing the machine knees bent and your feet flat on the floor Grasp the upper handles with your palms facing down and arms stra...

Page 16: ...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 naturally wi...

Page 17: ...side view the forearms should appear to remain in line with the cable Do not lose spinal alignment Do not lean backward as you pull Keep the chest up especially at the bottom of the movement Keep the...

Page 18: ...lignment keep chest lifted SEATED LAT ROWS Shoulder Extension with elbow flexion FINISH START FINISH START Muscles worked This exercise emphasizes the latissimus dorsi teres major and rear deltoid mus...

Page 19: ...flexion Back Exercises 15 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...

Page 20: ...ure your back is straight throughout the exercise UPRIGHT ROW Shoulder Horizontal Abduction and elbow flexion FINISH START Back Exercises FINISH START Muscles worked This exercise emphasizes the trice...

Page 21: ...eep wrists straight Tighten the triceps throughout the exercise and control the motion on the way up Maintain good posture by keeping your chest lifted abs tight and maintain a very slight arch in you...

Page 22: ...onsible for straightening your leg against resistance This powerful muscle group helps provide stability for the knee joint and is essential for producing power in running jumping and lifting activiti...

Page 23: ...DING HIP EXTENSION Knee stabilized in flexion FINISH START 19 Muscles worked This exercise strengthens and develops the muscles of your buttocks area gluteus maximus Remember there is no such thing as...

Page 24: ...our hips 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 standi...

Page 25: ...e your thighs smaller Use it to develop hip strength and stability Keeping your hips and spine perfectly still Do not bend at knee STANDING HIP ADDUCTION FINISH START FINISH START Muscles worked This...

Page 26: ......

Reviews:

No comments

Related manuals for NS200

Brand: York Fitness Pages: 21

Brand: ParaBody Pages: 8

Brand: ParaBody Pages: 30

Brand: ParaBody Pages: 13

Brand: 3D innovations Pages: 12

Brand: Echelon Pages: 32

Brand: V-fit Pages: 32

Brand: Hammer Pages: 22

Brand: ziva Pages: 33

Brand: Vectra Fitness Pages: 8

Brand: ParaBody Pages: 3

Brand: Kayakpro Pages: 12

Brand: Oar Board Pages: 12

Brand: Nautilus Pages: 19

Brand: T.D.S. Pages: 11

Motive Fitness WR500

Brand: U.N.O Pages: 20

Bodylift 831.159412

Brand: Pro-Form Pages: 17

Brand: Hammer Strength Pages: 8

Brands by name

0 1 2 3 4 5 6 7 8 9 A B C D E F G H I J K L M N O P Q R S T U V W X Y Z

Popular brands

Load more brands