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Back Exercises

Narrow Pulldowns

Muscles Worked

Latissimus Dorsi, Teres Major, Rear

Deltoids, Biceps

Machine Set-Up

•

Adjust to Flat Bench position.

•

Top Cross Bar pulleys

•

Handgrips

•

Attach the clips to the Power Rod®

resistance rods.

Success Tips

•

Keep your knees bent and your feet

flat on the floor.

•

Keep your spine aligned, abs tight

and a slight arch in your lower back.

•

Keep your lats tightened throughout

the exercise.

•

Release your shoulder blades at the

top of each rep.

•

Initiate each new rep by depressing

your shoulder blades.

Exercises

Seated Low Back Extension

Muscles Worked

Lower Trapezios

Machine Set-Up

•

Adjust to Flat Bench position.

•

Chest Bar pulleys

•

Handgrips

•

Attach the clips to the Power Rod®

resistance rods.

Success Tips

•

Keep your knees bent and your feet

flat on the floor.

•

Pivot at torso only.

•

Keep your chest lifted and maintain

spinal alignment.

•

Keep arms crossed with hand grips

looped onto forearm.

•

Release your shoulder blades at the

top of each rep.

•

Initiate each new rep by depressing

your shoulder blades.

Owner’s Manual

Содержание Classic Home Gym

Страница 1: ...Nautilus Bowflex Schwinn Fitness Universal Owner s Manual Classic Home Gym 003 3211 101512 D English...

Страница 2: ...ldowns 26 Seated Lat Rows 26 Reverse Grip Pulldown 27 Standing Wrist Curl 27 Triceps Pushdown 28 Lying Triceps Extension 28 Standing Biceps Curl 29 Trunk Rotation 29 Seated Resisted Abdominal Crunch 3...

Страница 3: ...izontal surface Do not operate this machine outdoors or in moist or wet locations Keep at least 36 0 9m on each side of the machine clear This is the recommended safe distance for access and passage a...

Страница 4: ...cessary MISE EN GARDE Avant chaque utilisation v rifiez le fonctionnement de tous les mousquetons c bles et poulies Serrez bien toutes les fixations au besoin VORSICHT berpr fen Sie alle Karabinerhake...

Страница 5: ...sing equipment Obtain read and understand the owner s manual provided with this fitness equipment prior to use Replace this or any other warning label if damaged illegible or missing 4 CAUTION At all...

Страница 6: ...the other leg Quadriceps Put your left hand on a wall or table for balance Reach you right hand behind your back and grasp your right ankle pull it gently toward your buttocks until you feel tension...

Страница 7: ...F A B G A Top Cross Bar E Leg Attachment B Top Cross Bar Pulley F Rod Box C Chest Bar Pulley G Power Rod Unit D Chest Bar with Pulleys Owner s Manual 7 Features and Use E D C...

Страница 8: ...s You may use one rod or several rods in combination to create your desired resistance level To hook multiple rods up to one cable bend the closest rod toward the cable and place the cable hook throug...

Страница 9: ...it to put the Seat in a free sliding position for Calf Raise or Leg Press exercises Maintenance and Care of Your Bow ex Home Gym Inspect your machine for any worn or loose components prior to use Tigh...

Страница 10: ...o attach the Seat Rail Securing Device into the seat rail can cause injury Do not stand on the base below the Seat Rail when you lift or lower it This can cause injury Always use two hands to lift and...

Страница 11: ...r hand through the cuff portion of the grip so that the foam pad rests on the back of your hand Then grasp the remainder of the grip that is sitting in your palm This method of gripping is great for e...

Страница 12: ...e motor pattern or skill The 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 a...

Страница 13: ...ariables The variables are as follows Training Frequency The number of times you train per week We recommend daily activity but not daily training of the same muscle group Training Intensity The amoun...

Страница 14: ...nger realizing results or have become just plain 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 da...

Страница 15: ...1 to 2 Perform all exercises to near failure stopping at the point that your technique starts to deteriorate Rest only 20 30 seconds between sets As you get stronger increase the number of sets you pe...

Страница 16: ...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 fatigue during each set Body Part Exercise Sets Reps Chest...

Страница 17: ...2 Add additional rounds of Circuit 2 as your fitness level increases Repeat the process with Circuit 3 Do not let your heart rate exceed 220 minus your resting heart rate Perform each rep of each exer...

Страница 18: ...increases Do not let your heart rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly and with perfect technique Count three seconds up and three seconds down Any type...

Страница 19: ...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 two seconds up and four seconds down and work to fatigue d...

Страница 20: ...leg exercises always hold the Lat Tower of the machine for stability All exercises in this manual are based on the calibrated resistance and capacity levels of this machine Only exercises included in...

Страница 21: ...t muscles tight Limit and control your range of motion Keep your knees bent feet flat on the floor head back against the bench Keep your shoulder blades pinched together and maintain good spinal align...

Страница 22: ...shoulders Keep your shoulder blades pinched together and maintain good spinal alignment Chest Exercises Muscles Worked Pectoralis Major Deltoids Triceps Machine Set Up Adjust the bench to a 45 incline...

Страница 23: ...es when you return to the starting position Exercises Seated Shoulder Press Shoulder Adduction and elbow extension Front Shoulder Raise Shoulder Flexion elbow stabilized Muscles Worked Front and Middl...

Страница 24: ...at on the floor To work one arm at a time place the non working hand on the bench to stabilize Keep your shoulder blades pinched together and maintain good spinal alignment Exercises Scapular Retracti...

Страница 25: ...ase your shoulder blades at the top of each rep Initiate each new rep by depressing your shoulder blades Exercises Seated Low Back Extension Muscles Worked Lower Trapezios Machine Set Up Adjust to Fla...

Страница 26: ...rd Keep your chest lifted and maintain spinal alignment Release your shoulder blades at the top of each rep Initiate each new rep by depressing your shoulder blades Stiff Arm Pulldowns Muscles Worked...

Страница 27: ...new rep by depressing your shoulder blades Exercises Arm Exercises Standing Wrist Curl Muscles Worked Biceps Forearms Machine Set Up Remove the bench Chest Bar pulleys Handgrips Attach the clips to t...

Страница 28: ...d motion and tighten your triceps throughout the exercise LyingTriceps Extension Elbow Extension Muscles Worked Triceps Machine Set Up Adjust to Flat Bench position Chest Bar pulleys Handgrips Attach...

Страница 29: ...cises Exercises Trunk Rotation Muscles Worked Rectus Abdominus Obliques Serratus Anterior Machine Set Up Adjust to Flat Bench position Chest Bar pulleys Handgrips Attach the clips to the Power Rod res...

Страница 30: ...throughout the entire exercise and relax only at the end of each set Move slowly to eliminate momentum Exhale during the upward movement and inhale during the downward movement Abdominal Exercises Ex...

Страница 31: ...exercise Keep your kneecaps pointing up and straight forward Seated Calf Raise Muscles Worked Gastrocnemius Soleus Machine Set Up Remove bench and seat rail knob Chest Bar pulleys Leg Press Belt Attac...

Страница 32: ...tionless throughout this exercise Leg Exercises Seated Hip Adduction Muscles Worked Adductor Longus Gluteus Medius Machine Set Up Adjust to Flat Bench position Chest Bar pulleys Handgrips Attach the c...

Страница 33: ...Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods SuccessTips Keep your chest lifted spine aligned abs tight and a very slight arch in your lower back Do not bend from your waist...

Страница 34: ...10 9 Resistance 120 130 Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Re...

Страница 35: ...must be properly packaged in good condition preferably in the original boxes c The exterior of the boxes should be marked clearly with Return Authorization Number Your Name Your Address Your Phone Nu...

Страница 36: ...ess Universal Nautilus Inc 800 NAUTILUS 800 628 8458 www NautilusInc com Customer Service North America 800 605 3369 csnls nautilus com outside U S 01 360 859 5180 technics APLA nautilus com Printed i...

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