User manual BOWFLEX 1090 DUMBBELLS

[. . . ] 1090 DUMBBELLS Owner's Manual Patent #6, 422, 979 other USA and Foreign Patents Pending Model: BD1090 PN 001-6921 Rev B (12/20/2006) Preface Congratulations on the your purchase of the Bowflex® SelectTech® Dumbbell set. This innovative dumbbell is a versatile training tool that will help you reach your fitness goal. This product has been carefully engineered and manufactured to provide a wide array of weight options starting at 10 lbs and going all the way up to 90 lbs. In order to utilize this product to its fullest extent, it is critical that you read and fully understand this owner's manual prior to using the SelectTech® dumbbell. Table of Contents Important Safety Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . [. . . ] · Rise up as high as you can, maintaining your balance, on the balls of your feet. 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 curve in your lower back. ACTION · Slowly rise up on the balls of your feet, lifting your heels as high as you can off the floor. · Slowly return to the starting position, keeping tension on the calf muscles. 16 Leg Exercises Stationary Lunges Muscles worked START Quadriceps, glutes, hamstrings and adductors FINISH Success tips · Place feet in a position so that when you lunge down, your front foot is directly under your knee and your back leg lines up under your hip. · Keep your head and chest lifted, with a slight arch in the lower back during the movement. · Do only one side to fatigue, then switch to the other side. START · Stand with one foot forward and one foot backward in a position so when you move to the bottom of the lunge, you front foot is under your knee and you back knee is directly under you hip. · Hold the dumbbells at your sides with your palms facing inward. · Keep the chest lifted, abs tight and a slight arch in the lower back. ACTION · Slowly lower your body bending at both knees, simultaneously keeping the front knee in line with the toes. · Move down and stop just before the back knee is going to touch the floor. · Reverse the motion and come back up to the starting position. Stiff-leg Dead Lift Muscles worked START FINISH Hamstrings, glutes and spinal erectors Success tips · Your torso should move from standing vertical to leaning forward at the hips without rounding your spine during any part of the movement. · Only move as far as you can correctly. · It is critical that you keep the chest lifted and do not allow your spine to round at any time during the movement. START · Stand with your feet approximately shoulder width apart · Hold the dumbbells down in front of your thighs with your palms facing back. · Stand with a very slight bend at the knees. · Keep the chest lifted, abs tight and a very slight arch in your lower back. ACTION · Maintaining your knee position, slowly bend forward at the hips moving your butt backward. · Stop as your hamstings begin to get taut and before your back begins to round. · Concentrate on tensing your hamstrings to pull you back up to the starting position. 17 Leg Exercises Reverse Lunge Muscles worked START Quadriceps, glutes, hamstrings and adductors FINISH Success tips · Place feet in a position so that when you lunge back, your front foot is directly under your knee and your back leg lines up under your hip. · Keep your head and chest lifted, with a slight arch in the lower back during the movement. · Do only one side to fatigue and then switch to the other side. START · Stand with your feet together. · Hold the dumbbells at your sides with your palms facing inward. · Keep the chest lifted, abs tight, and a slight arch in the lower back. ACTION · Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip. Move your entire leg backward, keeping 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. [. . . ] 1741 Rev AA (0/04) Nautilus Inc. WHAT IS COVERED Nautilus, Inc. warrants to the original purchaser of the Bowflex® unit that the Bowflex® equipment is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and used in the United States or Canada. Unauthorized tampering with the unit will void the warranty. [. . . ]