Bowflex SelectTech 220 Скачать руководство пользователя страница 12

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Workout 5

Set #1

Set #2

Set #3

Weight Reps Weight Reps Weight Reps

30º Incline Chest Press

Lateral Raise

Overhead Triceps Extension

Triceps Kickback

Wide Row

60º Incline Curl

Scott Curl

Workout 6

Set #1

Set #2

Set #3

Weight Reps Weight Reps Weight Reps

Wide Squat

Calf Raise

Ab Crunch

Lying Trunk Rotation

Workout 7

Set #1

Set #2

Set #3

Weight Reps Weight Reps Weight Reps

30º Incline Chest Press

Lateral Raise

Overhead Triceps Extension

Triceps Kickback

Wide Row

60º Incline Curl

Scott Curl

Workout 8

Set #1

Set #2

Set #3

Weight Reps Weight Reps Weight Reps

Wide Squat

Calf Raise

Reverse Crunch

Lying Trunk Rotation

Workout 9

Set #1

Set #2

Set #3

Weight Reps Weight Reps Weight Reps

Flat Chest Press

60º Incline Press

Overhead Triceps Extension

60º Incline Triceps Extension

Single Arm Row

Standing Curl

60º Incline Curl

Содержание SelectTech 220

Страница 1: ...Patent 6 422 979 Other USA and Foreign Patents Pending SelectTech 220 Dumbells Owner s Manual...

Страница 2: ......

Страница 3: ...S 1 Read and fully understand all instructions contained in this manual prior to using the product 2 This product is intended for home use only and is not suitable for commercial application 3 Never a...

Страница 4: ...ample both adjustment knobs should be rotated until 20 is aligned with the arrow located on the out ward edge of the Bowflex nameplate Fig 1 4 After confirming the proper rotational function of the ad...

Страница 5: ...the weight plates behind 3 With the handle removed from the base grab one adjustment knob with your other hand and gently attempt to turn the knob the knob should not rotate A locking pin in the mech...

Страница 6: ...es selected will not be the same on both sides of the dumbbell You must therefore make certain to return the dumbbell to the base in the same orientation in which it was removed in order for the weigh...

Страница 7: ...he weight of the dumbbell 15 lbs with the biceps but also lifting the offset weight of 5 lbs with wrist rotation supina tion Unlike a conventional dumbbell that is balanced end to end this offset weig...

Страница 8: ...contact between weight plates and selection discs is not lubri cated but has naturally low friction This generally will not require any lubrication Should you feel it necessary to lubricate the weight...

Страница 9: ...or rect and vacant openings in the base 2 Verify that the plates not selected those plates remaining in the dumbbell base are in their correct spots and have not been moved to a different support slot...

Страница 10: ...functionality of the SelectTech 220 The V shape step in design allows the user to maintain proper upper body posi tion while lifting or returning the dumbbells to the base The dumbbell handles are pos...

Страница 11: ...nating Overhead Press Alternating Lying Triceps Extension Overhead Triceps Extension Single Arm Row Standing Curl Alternating Concentration Curls Workout 4 Set 1 Set 2 Set 3 Weight Reps Weight Reps We...

Страница 12: ...Workout 7 Set 1 Set 2 Set 3 Weight Reps Weight Reps Weight Reps 30 Incline Chest Press Lateral Raise Overhead Triceps Extension Triceps Kickback Wide Row 60 Incline Curl Scott Curl Workout 8 Set 1 Set...

Страница 13: ...url 60 Incline Curl Workout 12 Set 1 Set 2 Set 3 Weight Reps Weight Reps Weight Reps Stiff Leg Dead Lift Wide Squat Calf Raise Reverse Crunch Lying Trunk Rotation Workout 13 Set 1 Set 2 Set 3 Weight R...

Страница 14: ...ght Reps Weight Reps Weight Reps Wide Squat Reverse Lunge Calf Raise Reverse Crunch Lying Trunk Rotation Workout 17 Set 1 Set 2 Set 3 Weight Reps Weight Reps Weight Reps Flat Fly Flat Chest Press Late...

Страница 15: ...NISH Calf Raises START ACTION START Stand with your feet about shoulder width apart feet facing straight forward Hold the dumbbells at your sides with your palms facing in Keep your chest lifted abs t...

Страница 16: ...p the chest lifted abs tight and a slight arch in the lower back Slowly lower your body bending at both knees simultaneously keeping the front knee in line with the toes Move down and stop just before...

Страница 17: ...your knee steady at a 90 degree angle Slowly move your leg as far as you can without allowing any movement at the waist knee or lower back Slowly return to start position FINISH Muscles worked Quadri...

Страница 18: ...keep the tension on the chest Slowly return to the starting position keeping your wrists steady and your movements slow and controlled FINISH START ACTION Muscles worked Pectoralis major deltoids and...

Страница 19: ...eping your arms stable at the elbow while moving the dumbbells toward each other directly over the center of your chest Keep the tension on the chest throughout the movement Slowly return to the start...

Страница 20: ...bows keep the tension on the chest Slowly return to the starting position keeping your wrists steady and your movements slow and controlled FINISH Muscles worked Pectoralis major deltoids and triceps...

Страница 21: ...nds facing forward Stand with your upper arms by your sides lift your chest tighten your abdominals and maintain a very slight arch in your lower back Curl the dumbbells forward then upward and then t...

Страница 22: ...ps Maintain a good spinal alignment with the chest lifted and the abs tight Curl the forearms toward the upper arm keeping your upper arm and shoulder blade completely still Slowly return to the start...

Страница 23: ...an approximate 90 bend at the elbow Keeping your upper arms stable slowly straighten your elbows moving your arms in a arcing motion upward over your head Stop the motion before your arms are complet...

Страница 24: ...s are just over your forehead Raise your chest and pinch your shoulder blades together Maintain a very slight arch in the lower back Keep the upper arms stationary while moving the hands in an arcing...

Страница 25: ...your shoulder blades back while simultaneously moving your elbow backward then upward Continue moving the elbow up slightly above the height of your trunk while keeping the forearm lined up under the...

Страница 26: ...tabilization issues on every part of each repetition Keep pressure through the middle of the arches feet not the toes or heels Ab Crunch START ACTION START Grab a dumbbell with both hands as shown Lie...

Страница 27: ...e dumbbells to shoulder height keeping your palms facing forward Upper arms should be 90 degrees away from your torso and your elbows should be bent to 90 degrees as shown Straighten your arms slowly...

Страница 28: ...se the dumbbells the shoulder height keeping your palms facing forward Upper arms should be 90 degrees away from your torso and your elbows should be bent to 90 degrees as shown Straighten your arms s...

Страница 29: ...low your arms to bend as you move your elbows upward keeping a 60 80 degree angle between your arms and your torso Your forearms should always point in the direction of the dumbbells Move till your el...

Страница 30: ...p of 1 milk 100 B 2 servings of medium sized fruit 200 C 1 cup of 1 low fat cottage cheese 180 D 6 oz of Yoplait 99 fat free yogurt 180 DINNER 350 360 calories A 3 oz of Chicken Turkey or Fish 150 1 2...

Страница 31: ...of 1 milk 200 B 1 Champion SnacBar 180 1 serving of medium sized fruit 100 C 1 cup of 1 low fat cottage cheese 180 1 serving of medium sized fruit 100 D 6 oz of Yoplait 99 fat free yogurt 180 1 servi...

Страница 32: ...on with its exercise products Nautilus Inc liability hereunder is expressly limited to the replacement of goods not complying with this warranty or at Nautilus Inc election to the repayment of an amou...

Страница 33: ...mily income Under 15 000 25 000 34 999 50 000 74 999 100 000 149 999 15 000 24 999 35 000 49 999 75 000 99 999 Over 150 000 What other types of exercise equipment do you own Did you receive this item...

Страница 34: ...es Damage due to normal wear and tear WHAT WE WILL DO During your Warranty Coverage Period Nautilus Inc will repair any Bow ex SelectTech 220 that proves to be defective in materials or work manship I...

Страница 35: ......

Страница 36: ...r registered trademarks or trademarks of Nautilus Inc All other trademarks are property of their respective entities PN 000 6188 RevAA 5 05 This manual is written and designed by industry professional...

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