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Abdominal Exercises

Lying Leg Raise

START

ACTION

START

• Lie on your back with your head

resting on the bench.

• Tighten your abs and flatten your

back against the bench.

• Bend your knees and hips to 90

degrees.

• Reach to the side and grasp the

bench with each hand.

• Relax the neck.

• Tighten your abs and slowly

extend your hips and knees.

• Move your legs away from you

keeping them parallel to the floor.

• Keep your back flat against the

bench for the entire movement.

• Slowly reverse the action and

return to the starting position

without relaxing.

FINISH

Muscles worked

Abdominal area, including the rectus
abdominus, obliques and quadriceps

Bench position

Flat

Success tips

• Tighten your abs before you move.
• Allow exhalation up and inhalation

down, without exaggerating

breathing.

• Contract as far into the movements

as possible.

• Keep your back flat against the bench.

Содержание Be Strong SelectTech 552

Страница 1: ...Be Strong P N 000 6069 Rev C 06 2007 Owner s Manual SelectTech 552 Dumbbells...

Страница 2: ...reach your fitness goal This product has been carefully engineered and manufactured to provide a wide array of weight options starting at 5 lbs 2 27 kg and going all the way up to 52 5 lbs 23 9kg In o...

Страница 3: ...es 17 stiff leg dead lift 17 reverse lunge 18 chest exercises 19 flat chest press 19 incline chest press 19 flat chest fly 20 incline chest fly 20 decline chest fly 21 arm exercises 22 standing curls...

Страница 4: ...o drop freely to the ground Damage to the product and potential personal injury may occur Please see the warranty section for specific warranty limitations related to dropped dumbbells 8 Never allow d...

Страница 5: ...23 cm 20 5 cm 15 3 4 9 8 23 cm 20 5 cm 9 8 Handle Adjustment Knob Plates Base Locking Tab Correct Tab Points Outward Incorrect Tab Reversed All LockingTabs Must Point Outward Figure B Serial Located o...

Страница 6: ...23 9kg on both adjustment knobs To properly select a given weight 20 lbs 9kg for example both adjustment knobs should be rotated until 20 is aligned with the arrow located on the outward edge of the...

Страница 7: ...all 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 m...

Страница 8: ...ou have offset weight selection the combination of weight plates 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 s...

Страница 9: ...increase the amount of weight offset it is not generally necessary to offset the weight more than 20 lbs 9 kg Difference Offset 2 5 lbs 1 25 lbs 5 lbs 2 5 lbs 7 5 lbs 3 75 lbs 10 lbs 5 lbs 12 5 lbs 6...

Страница 10: ...y damage the materials resulting in degradation of the products performance or strength 2 Do not attempt to disassemble the dumbbell handle or base assembly These items are not designed to be user ser...

Страница 11: ...is fully depressed into the dumbbell base If not fully depressed the locking mechanism will not be released and may be keeping the adjustment knobs from rotating 2 Check to see if any weight plates h...

Страница 12: ...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 13: ...Trunk Rotation Workout 7 Set 1 Set 2 Set 3 Weight Reps Weight Reps Weight Reps 30d Incline Chest Press Lateral Raise Overhead Triceps Extension Triceps Kickback Wide Row 60d Incline Curl Scott Curl W...

Страница 14: ...Curl 60d 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...

Страница 15: ...1 Set 2 Set 3 Weight 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 Fla...

Страница 16: ...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 medium...

Страница 17: ...x 115 1 cup 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...

Страница 18: ...T 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 tight and a slight cur...

Страница 19: ...facing inward Keep 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...

Страница 20: ...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 21: ...k out your elbows 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 m...

Страница 22: ...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 23: ...t lock out your elbows 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 del...

Страница 24: ...s 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 tow...

Страница 25: ...sion on the biceps 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 ret...

Страница 26: ...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 27: ...ding the dumbbells 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 ha...

Страница 28: ...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 29: ...d back flat as the hips continue to move backward Lower to approximately a 90 degree bend at the knees unless otherwise determined Move back to the starting position keeping the chest lifted while mov...

Страница 30: ...ving your lower ribs toward your hips Move as far as you can without moving the hips and neck The lower back should not lose contact with the bench when fully crunched Slowly reverse the action return...

Страница 31: ...ghten the entire abdominal area and slowly rotate your legs and hips to one side Move slow and controlled being careful not to let your legs and hips rotate uncontrolled to the side Move back to the s...

Страница 32: ...knees Move your legs away from you keeping them parallel to the floor Keep your back flat against the bench for the entire movement Slowly reverse the action and return to the starting position withou...

Страница 33: ...ower back Raise the 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...

Страница 34: ...ise the 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 s...

Страница 35: ...spine as shown Allow 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...

Страница 36: ...e limitation may not apply to you What Nautilus will do Nautilus liability hereunder is expressly limited to the replacement of goods not complying with this warranty or at Nautilus election to the re...

Страница 37: ...e 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 01 02 03 Would you like to recei...

Страница 38: ...ent for which they were not designed Extended warranties Nautilus will not be responsible for any extended coverage terms offered by a distributor or service provider What We Will Do During your Warra...

Страница 39: ...10 CORPORATE HEADQUARTERS Nautilus Inc World Headquarters 16400 S E Nautilus Drive Vancouver Washington USA 98683 Phone 800 NAUTILUS INTERNATIONAL CUSTOMER SERVICE SWITZERLAND OFFICE Nautilus Internat...

Страница 40: ...t www Nautilus com 2007 Nautilus Inc All rights reserved Nautilus SelectTech the Nautilus logo Be Strong are either registered trademarks or trademarks of Nautilus Inc Nautilus Inc World Headquarters...

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