User manual BOWFLEX BLAZE

[. . . ] The Bowflex® BlazeTM Home Gym Owner's Manual and Fitness Guide PN 001-6902 Rev B (8/2006) Table of Contents Safety Requirements Safety Warning Labels Get to Know Your Machine How to Use Your Machine Power Rod® Resistance Adjusting/Understanding The Resistance Hooking Power Rod® Unit to Cables Safety When You Are Not Using Your Gym How to Use Your Machine The Workout Bench Removing the Bench Flat Bench 45° Incline Bench Leg Extension Free-Sliding Seat Storing Your Bowflex® BlazeTM Home Gym Maintenance and Care How to Use Your Machine Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Warm Up / Cool Down Chest Exercises Shoulder Horizontal Adduction Bench Press Decline Bench Press Incline Bench Press Decline Chest Fly Incline Chest Fly Resisted Punch Lying Cable Crossover Shoulder Exercises Rear Deltoid Rows Standing Lateral Shoulder Raise Seated Shoulder Press Front Shoulder Raise Shoulder Extension Shoulder Shrug Scapular Protraction Scapular Depression Lying Front Shoulder Raise Reverse Fly Shoulder Rotator Cuff Shoulder Rotator Cuff Seated Lateral Shoulder Raise Scapular Retraction Back Exercises Lying Lat Pulldowns Low Back Extension Pulldowns 5 7 10 11 11 11 11 11 11 12 12 12 12 12 12 12 12 12 13 13 14 16 17 18 18 18 19 19 20 20 21 21 22 22 22 23 23 24 24 25 25 26 26 27 27 28 28 29 29 29 30 Narrow Pulldowns with Handgrips Lying Lat Fly Lying Narrow Lat Pulldowns Seated Lat Rows Stiff-Arm Pulldown Bent Over Row Arm Exercises Triceps Pushdown Single Arm Pushdown French Press Lying Triceps Extension Cross Triceps Extension Lying 45o Triceps Extension Seated Triceps Extension Standing Biceps Curl Seated Biceps Curl Lying Biceps Curl Seated Wrist Extension Standing Wrist Curl Reverse Curl Seated Wrist Curl Standing Wrist Extension "Rope" Pushdown Abdominal Exercises Reverse Crunch Resisted Reverse Crunch Seated (Resisted) Ab Crunch Seated (Resisted) Oblique Ab Crunch Trunk Rotation Leg Exercises Leg Extension Squat Lying Leg Extension Ankle Eversion Ankle Inversion Standing Hip Extension Standing Hip Extension Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback Leg Press Prone Leg Curl Muscle Chart US Warranty Information Bowflex Body Leanness Program The Workouts Contact Information 30 31 31 32 32 33 34 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 42 43 43 44 45 45 45 46 46 47 47 48 48 49 49 50 51 52 53 54 57 66 77 3 Product Specifications: Product Weight Product Dimensions Folded Footprint Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 195 lbs. (88 kg) 90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm H) 52" L x 38" W x 83" H (132 cm L x 97 cm W x 211 cm H) 100" L x 78" W (254 cm L x 198 cm W) Over 60 210 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H Meets: US ASTM F2276-05 ASTM F2216-05 US 4 Safety Requirements IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word "Warning" found throughout this manual: Used to call attention to POTENTIAL hazards that could result in personal injury or loss of life. READ ALL INSTRUCTIONS BEFORE USING THE MACHINE. · Never use dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the Power Rod® unit that came with your Bowflex® BlazeTM home gym. [. . . ] · Allow exhalation up and inhalation down without exaggerating breathing. Start · Grasp the Handgrips in both hands, drawing them over your shoulders. Rest the back of your fists on your chest or shoulders, palms facing up. · Lower back can start out flat or in a normal arch. Keep your knees and hips bent and your feet flat on the floor. Action · Tighten your abs, and curl only your torso, slowly moving your ribs toward your hips. Move as far as you can without moving your hips or neck. · Do not allow your lower back to lose contact with the Bench during this entire exercise. · Slowly reverse the motion, returning to the Start position without relaxing your abs. Seated (Resisted) Oblique Abdominal Crunch--Spinal Flexion/Rotation Muscles worked: Rectus Abdominus and Obliques START FINISH Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips · Do not lift your head or chin--your head should follow the rib motion rather than lead it. · Tighten your abs throughout the entire exercise, relaxing only at the end of each set. · Move slowly to eliminate momentum. · Allow exhalation up and inhalation down without exaggerating breathing. Start · Cross one arm over the opposite shoulder and grasp a Handgrip. Rest the hand on your shoulder or chest, palm facing down. · Lower back can start out flat or in a normal arch. Keep your knees and hips bent and your feet flat on the floor. Action · Tighten your abs on the side with the active arm, focusing on the side of your ribs to the front of your pelvis on that side. · Slowly move diagonally, rotating torso away from the side holding the Handgrip, ribs turned toward the front of your pelvis. · Crunch as deeply as you can, keeping lower back on bench. 43 Abdominal Exercises Trunk Rotation Muscles Worked: Rectus Abdominus, Obliques, and Serratus Anterior START FINISH Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips · Keep your chest lifted, shoulders pinched, abs tight, and a slight arch in your lower back. · This exercise must be performed correctly--failure to do so could result in injury. · Move only as far as your muscles will take you--do not use momentum to increase your range of motion. Start · Sit sideways on the Bench, one side toward the Power Rod® unit. · Grasp the Handgrip closest to you with both hands. · Raise both arms up near shoulder level, hands extended over the leg closest to the Power Rod® unit. · Keep your elbows slightly bent. Action · Tighten your entire abdominal area, and slowly rotate your rib cage and arms away from the Power Rod® unit 30-40o, as if you were rotating with a rod through the middle of your spine. · Slowly reverse the motion, returning to the Start position without relaxing muscle tension. 44 Leg Exercises Leg Extension Muscles worked: Quadriceps START FINISH Bench Position: Leg Extension Seat Accessory: None Pulleys: Leg Extension Leg Extension: Engaged Start · Sit on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front of your shins. [. . . ] Learn to anticipate these urges and take corrective action. Drink at least 1 gallon (3. 8 l) of cold water each day. You should realize by now the benefits of consuming plenty of water each day. Make your water bottle a permanent part of your lifestyle. [. . . ]