User manual BOWFLEX REVOLUTION

[. . . ] Ellington Darden's Six Week Fast Fat Loss ­ Body Leanness Program The Bowflex Revolution Owner's Manual and Fitness Guide ® PN000-5822 RevD (11/30/2009) 2 Owner's Manual and Fitness Guide Table of Contents 1 2 4 5 5 6 7 8 9 10 11 12 13 14 15 15 15 16 16 17 18 19 19 20 20 20 Aerobic Rowing Position: Breathing Performing Your Routine Cool Down The Workouts 20 Minute Better Body Workout Advanced General Conditioning 20 Minute Upper/Lower Body Body Building Circuit Training ­ Anaerobic/Cardiovascular True Aerobic Circuit Training Strength Training Exercises Chest Exercises Shoulder Exercises Back Exercises Arm Exercises Abdominal Exercises Leg Exercises Muscle Chart Exercise Log Bowflex® Body Leanness Program Warranty Information Contact Information 20 20 20 20 21 21 21 22 23 24 25 26 28 29 39 50 58 69 73 83 85 87 106 109 Safety Precautions Safety Warning Labels Getting to Know Your Bowflex Revolution® Home Gym Using Your Bowflex Revolution® Home Gym SpiraFlex® Resistance Adjusting and Understanding the Resistance Attaching SpiraFlex® Resistance Plates Preparing for Use, Storing, and Moving Maintenance Adjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Attaching Hand Grips and Foot Harnesses Attaching Accessories, Benches and Seats Leg Press Seatback Leg Press Plate Preacher Curl Multi-Position Bench Companion Equipment Defining Goals Reaching Your Goals Designing Your Own Program Exercising Properly Working Out Warming Up Product Specifications Dimensions (arms raised) Workout Area Assembled Unit Weight Shipping Weight SpiraFlex® Resistance SpiraFlex® Upgradability Maximum User Weight 112" L x 37. 8" W x 73" H (284cm x 98cm x 185. 4cm) 120" x 84" (304. 8cm x 213. 4cm) 336. 2 lbs. (136 kg) Safety Precautions iMPORTanT SaFeTY inSTRuCTiOnS The following definition applies to the word "warning" found throughout this manual: Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. 1 PRiOR TO uSinG ThiS equiPMenT, OBSeRve The FOllOwinG waRninGS. · Read and understand the Owner's Manual prior to using this machine. · Read and understand all Warning Labels on this machine. · Keep children away from this machine and/or supervise them closely if they are near the machine or are present during its operation. [. . . ] · Stop your motion before your elbows are completely straight, reverse the motion, slowly returning to the Start position maintaining tension on the muscle. FINISH Lying Triceps Press ­ Elbow extension Muscles worked: Triceps Flat START FINISH Bench Position: Accessory: Long hand grips 8 or 9 Adjustable Arm Position: Success Tips · Keep knees bent, feet on or near the floor. · Keep abs tight, chest lifted and a slight curve in the lower back. · Stabilize the shoulder and wrist, only allowing the elbow joint to be involved in the motion. · Lie flat on the bench head toward the engine, keep knees bent, feet flat on or near the floor. · Reach overhead and grasp the Hand Grips with your palms facing each other in a hammer style grip, elbows bent and upper arms next to your sides. · Keep your elbows in line with the cables throughout the movement and wrists straight. START · Keeping the upper arms stationary, straighten your elbows, bringing your hands down toward your sides. · Extend your elbows completely straight, reverse the motion, slowly returning to the Start position maintaining tension on the muscle. FINISH 58 arm exercises Lying 45° Triceps Extension -- Elbow Extension Muscles worked: Triceps START FINISH Bench Position: Flat Bench Back Hand Grips 9 Accessory: Adjustable Arm Position: Success Tips · Keep your upper arms motionless and your wrists straight throughout the entire exercise. · Keep your chest lifted, spine aligned, and a slight arch in your lower back. · Tighten the triceps throughout the exercise, using controlled motion. · Lie flat on the Bench, head toward the engine. Keep your knees bent and your feet on or near the floor. · Reach overhead and grasp the Hand Grips, palms facing up. · Keep your elbows bent, bringing your upper arms to the front, at approximately a 45° angle from the front of your torso. START · Keeping your upper arms stationary and next to your torso, straighten your arms in an arcing motion upward then down toward your legs. · Fully straighten your arms and then, with a controlled motion, slowly bring your arms back to the Start position without moving your upper arms. FINISH Cross Triceps Extension Muscles worked: Triceps START FINISH Bench Position: 45° incline Accessory: Hand Grips 7 or 8 Adjustable Arm Position: Success Tips · Keep your upper arm motionless and your wrists straight. · Keep your chest lifted, pinch your shoulder blades together and maintain a slight arch in lower back. · Tighten the triceps throughout the exercise, using controlled motion. · Sit facing away from the engine. · Reach one hand over the opposite shoulder (right hand over left and vice versa) and grasp a Hand Grip using a hammer style grip. Bend your elbow until your hand is above your chest. · With your free hand, stabilize the active hand at the elbow. START · Keeping your upper arm stationary, straighten your elbow, slowly extending your arm outward, using an arcing motion · Fully extend the elbow. · Keeping your triceps tightened, slowly reverse the arcing motion and bring your arm back to the Start position. FINISH arm exercises Rope Pushdowns ­ Elbow extension Muscles worked: Triceps START FINISH 59 Bench Position: Removed Accessory: Long hand grips 0 or 1 Adjustable Arm Position: Success Tips · Keep knees slightly bent, feet flat on the platform. · Keep abs tight, chest lifted and a slight curve in the lower back. · Stabilize the shoulder and wrist, only allowing the elbow joint to be involved in the motion. · Cross your arms and grasp the Hand Grips (right hand on left handle, left hand on right handle) palms facing slightly down with a hammer style grip. · Bring hands toward each other, in front of you, until they are positioned as if your holding a rope. · Keep your elbows bent, upper arms at your sides. START · Keeping the upper arms stationary, straighten your elbows, bringing your hands down and back. [. . . ] Nautilus, Inc. , World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www. nautilus. com what is Covered Nautilus, Inc. warrants to the original purchaser of this Bowflex® product that the 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. Tampering with the unit will void the warranty. . follow instructions or warnings, misuse, mishandling, accident or Acts of God (such as floods or power surges). [. . . ]