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Owner’s Manual

Fitness Guide

FOR THE SCHWINN COMP

STRENGTH TRAINING SYSTEM

Featuring

Содержание SCHWIN COMP

Страница 1: ... Owner s Manual Fitness Guide FOR THE SCHWINN COMP STRENGTH TRAINING SYSTEM Featuring ...

Страница 2: ...Shoulder Raise 24 Scapular Retraction 24 Back Exercises Narrow Pulldowns 25 Lying Lat Pulldowns 25 Seated Lat Rows 26 Low Back Extension 26 Lying Narrow Lat Pulldowns 27 Lying Lat Fly 27 Arm Exercises French Press 28 Lying Triceps Extension 28 Lying 45 Degree Triceps Extension 29 Triceps Pushdown 29 Cross Triceps Extension 30 Seated Triceps Extension 30 Rope Pushdowns 31 Single Arm Pushdown 31 Sea...

Страница 3: ... Schwinn Comp It s impor tant to understand how to properly perform each exercise before you do so using Power Rod Resistance With all of the fitness choices available today we understand that finding the best workout equipment for your unique needs can be very confusing Everyone at The Nautilus Group Inc would like to congratulate you and thank you for selecting the Schwinn Comp Schwinn Comp is t...

Страница 4: ...t stand directly over the tops of the rods Stand off to the side while connect ing and disconnecting the Power Rods from the cables Hooking The Power Rods To The Cables You may use one rod or several rods in combination to create the desired resistance level To hook multiple rods up to one cable simply bend the closest rod toward the cable and place the cable hook through the rod cap Then hook up ...

Страница 5: ...re three holes for the spring lock seat pin Pull the pin outward and slide the seat back until the seat pin locks into the back locking hole closest to the Leg Extension Insert the bench half hinge securely into the half hinge on the seat and lay the bench flat along the seat rail 45 degree Incline Position Start with a Flat Bench Pull out on the spring lock seat pin and lift the long bench up int...

Страница 6: ...the handle Insert your foot or ankle and tighten grip up by pulling handle portion toward the cuff portion Schwinn Comp Lat Tower Build back and shoulder muscles quickly with this integrat ed Lat Tower It is easy to set up and can get you on track to powerful back muscles in no time at all To use remove all Power Rod resistance from the pulleys Clip your hand grips to the Lat Cables Then clip the ...

Страница 7: ...he bench toward the Power Rods 5 Screw the threaded knob into the end of the standing plat form Maintenance and Care of Your Schwinn Comp Your Schwinn Comp requires very little maintenance To keep your Schwinn Comp in top condition check all fasteners and rod caps before each workout and tighten as needed Clean the bench with a non abrasive cleaner after each use This will keep it looking new Any ...

Страница 8: ...so stand clear of the Schwinn Comp when the Power Rods are in use Never move or adjust the bench while sitting or lying on the Bench Never stand on the bench Before exercising make sure the Spring Lock Pin is securely fastened and the bench is firmly in place Inspect your machine before each workout Periodically check all fasteners to make sure none have loosened with use Tighten if necessary When...

Страница 9: ...ements as described in this manual Then practice the skill associated with your sport learning to apply this newly achieved power BODY COMPOSITION is the ratio of fat weight fat to lean weight muscles bones and tissue As you age the ratio shifts The fat weight increases and the lean weight decreases Training for muscle strength will generally increase muscle size and aerobic conditioning will help...

Страница 10: ...o 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 joint movements In addition select exercises that address complementary muscle groups Put first things first During each session first work those muscle groups that need the most training Remember your cardiovascula...

Страница 11: ...ng to occur naturally Don t force it 9 Exercising Properly Aerobic Rowing is a great way to warm up or cool down Cool down is an essential part of the exercise routine Gradually reduce the level of exercise intensity so that blood does not accumulate in one mus cle group but continues to circulate at a decreasing rate We recommend aerobic row ing to cool you down and gradually move you into a rela...

Страница 12: ... do this you ll increase your resistance when you can perform 12 reps perfectly and you ll increase your volume by performing more sets and more exercises 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 seconds down and work to fatigue during each set Body Part Chest Back Shoulders Arms Legs Trunk Exerci...

Страница 13: ...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 Rest only 20 30 seconds between sets As you get stronger increase the number of sets you perform 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 second...

Страница 14: ...point in the rep Count three seconds up and three sec onds down and work to fatigue during each set Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Rear Deltoid Rows Standing Lateral Shoulder Raise Shoulder Shrug Sets 2 4 2 4 2 4 2 4 2 4 2 4 Reps 8 12 8 12 8 12 8 12 8 12 8 12 Page 15 15 18 19 19 22 DAY 1 Body Part Back Arms Exercise Seated Lat Rows Narrow Pulldowns L...

Страница 15: ...as your fitness level increases Do not let your heart rate exceed 220 minus your age Perform each rep of each exercise slowly and with perfect technique Count three seconds up and three seconds down Warm up with 5 15 minutes of rowing or some other aerobic exercise before starting your circuits Body Part Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic...

Страница 16: ... on each rep Use a pace that will 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 during each set Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Standing Lateral Shoulder Raise Rear Deltoid Rows Shoulder Shrug Sets 2 4 2 4 2 4 2 4 2 4 2 4 Reps 5 8 5 8 5 8 5 8 5 8 5 8 Page 15 15 18 19 19 ...

Страница 17: ... It also involves the front shoulder muscles anterior deltoid a portion of the middle deltoid and the triceps which are located on the back of the upper arm Bench Position 45 degree incline Accessory Used Hand Grips Starting Position Sit on the bench and reach straight behind your body to grasp the hand grips Bend your elbows until your hands are near your chest Rotate your upper arms away from yo...

Страница 18: ...r elbows will be level with your shoulders or very slightly below Then slowly press forward upward moving hands toward the center Then return to starting position with arms straight to the front at shoulder width and in line with the cables Keep your chest muscles tightened during the entire motion Key points The upper arms will be 60 90 degrees from the sides of your torso at the bottom of the mo...

Страница 19: ...xt rep on the other side Simultaneously alternating both arms mov ing although in opposite directions one pressing while the other is returning Key points The upper arms will be 60 90 degrees from the sides of your torso at the bottom of the movement and slightly less than 90 degrees from the front of your torso at the top Limit the range of motion so your elbows travel only slightly behind your s...

Страница 20: ...ght throughout the entire motion to maintain good spinal alignment Do not let the arch increase in the lower back while pressing up Shoulder Exercises FINISH START FINISH START 18 SEATED SHOULDER PRESS Shoulder Abduction with elbow extension Muscles worked This exercise emphasizes the front portion of the shoulder muscles front deltoids as well as the front part of the middle deltoids Bench Positi...

Страница 21: ...s bent and your feet on the platform Cross the hand grips and grasp with your palms facing down and arms straight right hand on left handle and vice versa Sit up straight and then bend over slightly from the hips not the spine until arms cables are in front of body at a 90 degree angle to your torso Lift your chest and slightly pinch your shoulder blades together Motion Allowing your arms to bend ...

Страница 22: ...he side of the upper rib cage and are involved in pushing and overhead move ments Bench Position 45 degree incline Accessory Used Hand Grips Starting position Sit on the bench and reach straight behind your body to grasp the hand grips with an overhand grip Bend your elbows until your hands are near your chest Rotate your upper arms away from your torso so that your elbows are pointing outward to ...

Страница 23: ...ange of motion Try for pure external rotation of the shoulder joint More is not better Use light resistance only Pick a resistance that allows you to perform 12 15 reps SHOULDER ROTATOR CUFF External Rotation Muscles worked This exercise emphasizes the front rotator cuff muscle subscapularis Bench Position Flat Bench Accessory Used Hand Grips Starting position Sit on the bench with one side toward...

Страница 24: ...e trapezius and rhomboid muscles The triceps muscles located on the back of the upper arms are worked throughout the entire motion as they try to prevent the elbows from bending Bench Position Flat Bench Accessory Used Hand Grips Starting position Sit facing the Power Rods knees bent and feet flat on the floor Grasp the hand grips with your palms facing down and back Slide back to create tension a...

Страница 25: ...T SHOULDER RAISE Shoulder Flexion elbow stabilized Muscles worked This exercise emphasizes the back portion of the shoulder muscles the rear deltoids and the rear portion of the middle deltoids as well as the trapezius and rhom boids Bench Position Flat Bench Accessory Used Hand Grips Starting position Sit facing the Power Rods knees bent and feet flat on the floor Grasp the hand grips with your p...

Страница 26: ... without relaxing Key points DO NOT swing the arms upward or move the trunk during the motion SEATED LATERAL SHOULDER RAISE Shoulder Abduction elbow stabilized FINISH START Muscles worked This exercise develops the muscles between your shoulder blades middle trapezius and rhomboids that pull your shoulder blades together and are essential to good posture Bench Position Flat Bench Accessory Used Ha...

Страница 27: ...on one side and then the next rep on the other side Key points Do not lose spinal alignment Keep the lats tightened throughout the entire motion Do not lean backward as you pull Keep the chest up NARROW PULLDOWNS Shoulder Extension with elbow flexion 25 Back Exercises FINISH START Muscles worked This exercise emphasizes the latissimus dorsi teres major and rear deltoid which make up the large pull...

Страница 28: ...d extend your spine trunk to a comfortable arch Repeat with control This version will require less weight than the exercise above LOW BACK EXTENSION Seated with hip extension FINISH START Muscles worked This exercise emphasizes the latissimus dorsi teres major and rear deltoid muscles which make up the large pulling mus cles of your upper back as well as the trapez ius and rhomboids The biceps mus...

Страница 29: ...depressing your shoulder blades This exercise may also be performed by grasping the handles although you will have to slide farther down the bench to create starting position tension LYING NARROW LAT PULLDOWNS Shoulder Extension with elbow flexion FINISH START FINISH START Muscles worked This exercise emphasizes the latissimus dorsi teres major and rear deltoid which make up the large pulling musc...

Страница 30: ...scles located on the back of the upper arms Bench Position Flat Bench Accessory Used Hand Grips Starting position Lie on your back on the bench with your head toward the Power Rods Knees bent with your legs slightly open to accommodate the Leg Extension Keep your feet flat on the floor Reach overhead and grasp the hand grips palms facing toward the ceiling Keeping your elbows bent bring your upper...

Страница 31: ...cles located on the back of the upper arms These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion Bench Position Removed Seat Position Back and Locked Accessory Used Hand Grips on Lat Tower Starting position Remove the bench straddle the rail and stand on the platform facing the Power Rods Grasp the hand grips or lat bar whichever you pref...

Страница 32: ...xtension FINISH START Muscles worked This exercise develops the triceps muscle located on the back of the upper arms Bench Position 45 degree incline Accessory Used Hand Grips Starting position Seated with the bench in the 45 degree posi tion reach across and straight behind your body grasp a hand grip and bend your elbow until your hand is near your chest Keeping knees bent and feet flat on the f...

Страница 33: ...his exercise emphasizes the triceps muscles located on the back of the upper arms These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion Bench Position Removed Seat Position Back and Locked Accessory Used Hand Grips on Lat Tower Starting position Remove the bench straddle the rail and stand on the platform facing the Power Rods Using a sin...

Страница 34: ...nd maintain a very slight arch in your lower back STANDING BICEPS CURL Elbow Flexion in supination FINISH START Muscles worked This exercise emphasizes and develops the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows as well as the brachialis and brachiora dialis Bench Position Flat Bench Accessory Used Hand Grips Seated positi...

Страница 35: ...r lower back REVERSE CURL Elbow Flexion in pronation FINISH START Muscles worked This exercise emphasizes and develops the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows as well as the brachialis and brachiora dialis Bench Position Flat Bench Accessory Used Hand Grips Position Sit on the bench facing the Power Rods knees bent ...

Страница 36: ...of your forearms or you can per form it with both arms simultaneously to save time SEATED WRIST EXTENSION Muscles worked This exercise emphasizes the back and top parts of your forearms It also isometrically challenges your elbow flexors located on the front part of your upper arms Bench Position Removed Seat Position Back and Locked Accessory Used Hand Grips Starting position Remove the bench and...

Страница 37: ...INISH START Muscles worked This exercise emphasizes the front part of your forearms as well as increases the strength of your grip It also isometrically challenges your elbow flexors located on the front part of your upper arms Bench Position Removed Seat Position Back and Locked Accessory Used Hand Grips Starting position Remove the bench and stand on the platform facing the Power Rods Bend down ...

Страница 38: ...e upper and lower front abs rectus abdominus Bench Position 45 degree incline Accessory Used Hand Grips Starting position While seated in the 45 degree position bring the left hand grip to the left shoulder and then reaching across the chest grasp and hold with the right hand as pictured Alternative Position Spread the cuff on a hand grip and put the left arm through posi tioning the cuff around t...

Страница 39: ... the torso Remember more range of motion is not nec essarily better especially in this exercise Move only as far as your muscles will take you Try to eliminate uncontrolled momen tum Caution Do not use heavy resistance for this exercise Pick a weight that allows you to perform at least 12 15 reps This exercise will NOT spot reduce fat TRUNK ROTATION FINISH START Muscles worked This exercise works ...

Страница 40: ... abdominals Reach overhead and grasp the bench or leg extension rollers Relax your neck Motion Tighten your abs and slowly curl your hips toward your rib cage Move as far as you can without using your legs to get momentum and do not curl up onto your shoulder blades Slowly reverse the motion returning to the starting position without relaxing Key points Do not throw your legs to initiate the motio...

Страница 41: ... Knee Flexion with Hip Flexion FINISH Muscles worked This exercise emphasizes the muscles on the front of the upper thigh quadriceps muscle group which are respon sible for straightening your leg against resist ance This powerful muscle group helps pro vide stability for the knee joint and is essen tial for producing power in running jumping and lifting activities Bench Position Removed Seat Posit...

Страница 42: ... the same bend in the knee of your moving leg throughout the entire exercise STANDING HIP EXTENSION Knee stabilized in flexion FINISH START FINISH START Muscles worked This exercise strengthens and develops the muscles of your buttocks area gluteus maximus Remember there is no such thing as spot reduction Do not do this exercise because you believe it will remove fat from this area do it to streng...

Страница 43: ...outside of your calf throughout the entire motion ANKLE EVERSION FINISH START Muscles worked This exercise strengthens and develops the muscles on the inside of your lower legs tibialis anterior and posterior These muscles are essential for standing bal ance support alignment of the knee and later al agility of the ankle Bench Position Flat Bench Accessory Used Hand Grips Starting position Sit on ...

Страница 44: ...ntrol the leg back toward the pul ley returning to the starting position Key points Do not use this exercise for losing fat from your thighs It will not make your thighs smaller Use it to develop hip strength and stability Keep your hips and spine perfectly still SEATED HIP ADDUCTION FINISH START FINISH START Muscles worked This exercise will not burn off fat from your outer thighs or make them sm...

Страница 45: ... a hand grip to the ankle farthest from the machine outside leg Stand up straight lift your chest tighten your abs and maintain a very slight arch in your lower back Adjust your position so that there is some resistance in the cables In the beginning you may hold on to the Power Rods for added stability Motion Slowly move the attached leg outward to the side away from the pulley 30 45 degrees keep...

Страница 46: ... exercise log 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 Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Bench Press 2 10 9 120 130 3 16 ...

Страница 47: ...Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adductor Magnus Biceps Femoris Semitendinosus Semimembranosus Trapezius Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials Adductor Longus Iliotibial Tract Gracilis Sartorius Gas...

Страница 48: ... instructions found in this manual please call 1 800 864 1270 for assistance 2003 The Nautilus Group Inc 1400 NE 136th Ave Vancouver WA 98684 U S Patent numbers 4620704 4725057 and 4756527 Other foreign and domestic patents pending Schwinn Bowflex and the Bowflex logo are registered trademarks of Nautilus Inc PN10026 03 03 ...

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