User manual BOWFLEX MOTIVATOR 2

[. . . ] Ellington Darden's Six Week Fast Fat Loss ­ Body Leanness Program The Bowflex Motivator 2 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 Table of Contents Safety Precautions 1 Arm Exercises: Triceps 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: Leg Extension Lying Leg Extension Ankle Eversion Ankle Inversion Standing Hip Extension (Knee Flexed) Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback Bowflex® Motivator® 2 Warranty Bowflex® Motivator® 2 Warranty Card Muscle Chart 45 46 46 47 47 48 48 49 49 50 50 51 51 52 52 53 53 54 54 55 55 56 56 57 57 58 58 59 59 60 61 63 Get To Know Your Bowflex® Motivator® 2 2 Safety Warning Labels Get To Know Your Bowflex® Motivator® 2 Home Gym 4 How to Use Your Bowflex® Motivator® 2 Home Gym 5 The Bowflex® Body Leanness Program By Ellington Darden, Ph. D. Define Your Goals Warm Up / Cool Down Aerobic Rowing Chest Exercises: Bench Press Chest Fly Decline Bench Press Incline Bench Press Resisted Punch Lying Cable Crossover Shoulder Exercises: Rear Deltoid Rows 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--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 9 29 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 a Table of Contents Safety Precautions WARNING: Failure to follow these precautions can cause damage to the the Bowflex® Motivator® 2 home gym and serious injury to users and bystanders. · Read the owner's manual and follow it carefully before using the machine. CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM. Only he or she can determine the exercise program that is appropriate for your particular age and condition. [. . . ] Body Composition is the ratio of fat weight (fat) to lean weight (muscles, bones and tissue). The fat weight increases and the lean weight decreases. Training for muscle strength will generally increase muscle size and aerobic conditioning will help burn extra calories. Performing these two forms of exercise, either at different times or together, will create the greatest changes in body fat weight. Balanced Strength and alignment are the result of equal strength developed in all parts of the body. It comes into play in your standing and sitting posture, and in your ability to perform just about any activity safely and effectively. An over-development of the back will round the shoulders; weak or stretched abdominals can cause lower back pain. You want a balance of muscle strength in front and back. In addition, you need a balance of strength between your middle, lower, and upper body. Flexibility is the ability of a muscle or group of muscles to move the joint through a full range of motion. Flexibility comes into play when you execute an overhand serve or stretch for the top shelf in the kitchen. It is a cooperative movement of opposite muscle groups. When a muscle contracts, its opposite muscle group must relax for the action to occur. Increased flexibility means an increased range of motion, made possibly by this simultaneous contracting and relaxing. Good flexibility is important in protecting the body from injury and can be achieved through the balanced strength training programs that are included in this manual. Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Define Your Goals 29 Define Your Goals Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow the guidelines below. Understand fitness and its components: Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides. Know your current fitness level: Before you start any fitness program you should consult a physician who will help you determine your current abilities. [. . . ] The repaired part or unit will be returned to you at the company's expense. What Does This Warranty Cover? Nautilus warrants to the original purchaser of the Bowflex® Motivator® 2 home gym that the Bowflex® Motivator® 2 home gym is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions. This warranty is extended only to the original purchaser and is not transferable or applicable to any other person. How State Law Applies This warranty gives you specific legal rights, and you may also have other rights, which vary from state to state. 0 Warranty Information Bowflex Motivator 2 Home Gym Product Registration Card ® ® IMPORTANT!MAIL WITHIN 0 DAYS OF PURCHASE PLEASE PRINT CLEARLY ­ THANK YOU Mr. Name: Address: City: Phone number: E-Mail address: Is this your primary address? [. . . ]