User manual BOWFLEX CONQUEST

[. . . ] Ellington Darden's Six Week Fast Fat Loss ­ Body Leanness Program The Bowflex ConquestTM Home Gym Owner's Manual and Fitness Guide Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program P/N 001-7093 Rev A (04/2007) Table of Contents Safety Precautions Get To Know Your Bowflex ConquestTM Safety Warning labels Get To Know Your Bowflex ConquestTM Home Gym How to Use Your Bowflex ConquestTM Home Gym Attaching Cables Define Your Goals Warm Up / Cool down Aerobic Rowing Chest Exercises: Bench Press Chest Fly Decline Bench Press Incline Bench Press Decline Chest Fly Incline Chest Fly Resisted Punch Lying Cable Crossover Shoulder Exercises: Rear Deltoid Rows Lateral Shoulder Raise Seated Shoulder Press Front Shoulder Raise Shoulder Extension Shoulder Shrug Shoulder Rotator Cuff--Internal Shoulder Rotator Cuff--External Seated Lateral Shoulder Raise Scapular Retraction Back Exercises: Lying Lat Pulldowns Low Back Extension Pulldowns Narrow Pulldowns with Hand Grips Lying Lat Fly Lying Narrow Lat Pulldowns Seated Lat Rows Stiff-Arm Pulldown Bent Over Row 3 4 6 7 11 12 15 15 16 16 17 17 18 18 19 19 20 20 21 21 22 22 23 23 24 24 25 25 26 26 27 27 28 28 28 Arm Exercises: Triceps Pushdown Single-Arm Pushdown French Press Lying Triceps Extension Cross Triceps Extension Lying 45° 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" Pushdowns Abdominal Exercises: Reverse Crunch Resisted Reverse Crunch Seated (Resisted) Abdominal Crunch Seated (Resisted) Oblique Abdominal Crunch Trunk Rotation Leg Exercises: Squat Leg Extension Lying Leg Extension Ankle Eversion Ankle Inversion Standing Hip Extension (Knee Flexed) Standing Hip Extension (Knee Stabilized) Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback Muscle Chart The Bowflex® Body Leaness Program By Ellington Darden, Ph. D. Bowflex ConquestTM Warranty Bowflex ConquestTM Warranty Card 30 30 31 31 32 32 33 33 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 48 68 69 Important Safety Precautions 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. Prior to using this equiPment, observe the following warnings. · Read and understand the Owners Manual prior to using this machine. · Read and understand all Warning Labels on this machine. · Keep Children away from this machine. [. . . ] · 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 · Sit sideways on the bench, one side toward the Power Rod® unit. Grasp Hand Grip 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. START · Tighten your entire abdominal area and slowly rotate your rib cage and arms away from the Power Rod® unit 30-40°, 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. ACTION Leg Exercises Squat -- Knee Extension, Hip Extension, Ankle Plantarflexion Although the squat is often considered a total body exercise, the glutes, adductors, hamstrings and quads are primary movers and the spinal erectors are key to stabilization. Muscles worked: START FINISH Bench Position: Removed. Accessory: Squat Bar ­ w/squat straps Low Pulley Pulley Position: Success Tips · Keep knees pointed the same direction as the toes. · Keep the head/neck in line with the trunk. · Never attempt to exercise with more resistance than you are physically able to handle · Remove back support and place seat in free sliding position. · Sit on seat facing Power Rod® unit and position bar across the shoulders (not on the neck). Maintain a grip on each side of the bar. · Flatten your back, keep your chest up and position your feet in line with the cable/pulley. · Place your feet wider than hip width and point your toes outward slightly. Direct the thighs to the same outward angle as the feet. START · While keeping your back straight, tighten your abs and move to a standing position. · Keep the pressure through the middle of the arches/feet. · Using control, slowly squat down by sticking the hips out as the knees start to bend. Keep the chest up and back flat as the hips continue to move backward. · Lower to approximately 90 degrees at the knees ACTION 0 Leg Exercises Leg Extension Muscles worked: Quadriceps START FINISH Bench Position: Leg Extension Seat Accessory: None Pulleys: Engaged Leg Extension Leg Extension: Success Tips · Sit on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front of your shins (see Start image above). · Adjust your thighs to hip-width, pointing your knee caps forward. · Grasp the sides of the seat to stabilize yourself. · Sit up straight, chest lifted, abs tight and a slight arch in your lower back. START · Use slow, controlled motion--do not "kick" into the extension. · Do not let your knees rotate outward during the exercise. Keep kneecaps pointing up and straight forward. · Tighten your quads and slowly straighten your legs, moving your feet forward then upward until your legs are completely straight and your kneecaps point upward to the ceiling. [. . . ] Name of original purchaser: Yes No Original purchaser customer ID number: Thanks for filling out this questionnaire. Please check here if you would prefer not to obtain information on new and interesting opportunities from other exciting companies. ©2006 Nautilus Inc. World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA, USA 98683. Bowflex, Bowflex Conquest, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus Inc. What Is Covered Nautilus, Inc. [. . . ]