User manual BOWFLEX SPORT

[. . . ] The Bowflex Sport® Home Gym Owner's Manual and Fitness Guide 51198 Rev B (06-19-06) 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 Sport® Home Gym Maintenance and Care How to Use Your Machine Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden The Workouts 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 5 7 10 11 11 11 11 11 11 12 12 12 12 12 12 12 12 12 13 13 14 15 17 24 35 37 38 38 38 39 39 40 40 41 41 42 42 42 43 43 44 44 45 45 46 46 47 47 48 48 Back Exercises Lying Lat Pulldowns Low Back Extension Pulldowns 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 Contact Information 49 49 49 50 50 51 51 52 52 53 54 54 54 55 55 56 56 57 57 58 58 59 59 60 60 61 61 62 62 62 63 63 64 65 65 65 66 66 67 67 68 68 69 69 70 71 72 73 74 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 52" L x 38" W x 83" H (132 cm L x 97 cm W x 211 cm 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. · Always read and follow the Warning and Safety labels attached to your Bowflex Sport® home gym. [. . . ] A good pre-workout mental routine is to sit and relax so that you can focus on what you are about to do and think about achieving your end goal. Breathing The most important part of breathing during exercise is, quite simply, that you do it. Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing: 1) Be cautious when you are concentrating or exerting effort. This is when you will probably hold your breath. Depth of inhalation and exhalation should be natural for the situation. 2) Allow breathing to occur naturally; don't force it. Warming Up We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex Sport® home gym. Cooling Down An essential part of the exercise routine is the cool down. Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group but continues to circulate at a decreasing rate. Remember to gradually move yourself into a relaxed state. Warm Up / Cool Down Aerobic Rowing--Warm Up or Cool Down Muscles Worked: Pectoralis Major, Latissimus Dorsi, Anterior Deltoids, Quadriceps, and Hamstrings START FINISH Bench Position: Removed, Free Sliding Seat Accessory: Handgrips Pulleys: Chest Bar Start · Remove the Bench, and place the Seat in the free-sliding position. · Attach resistance, and sit facing the Power Rod® unit. · Brace your feet against the Chest Bar. Action · Initiate movement by extending your knees while simultaneously bending your arms and pinching your shoulder blades together. · Control the return to the Start position by slowly bending your legs. Success Tips · Maintain good spinal alignment. · Bend from the hip during movement, not from the waist. 37 Chest Exercises Chest Fly--Shoulder Horizontal Adduction (elbow stablized) Muscles Worked: Pectoralis Major and Anterior Deltoid START FINISH Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips Start o Action · Maintaining the slight bend in your elbow, slowly bring your arms together. · Rotate your wrists and forearms upward. · Slowly return to the Start position, stopping before the upper arms/elbows move behind the bench. · Maintain a 90-180 angle between your arms and torso during the exercise. · Keep your chest muscles tightened. · Keep your knees bent, feet on floor, and your head back against the Bench. · To improve your pectoralis involvement, keep your shoulder blades pinched together throughout the upward and downward movements. · Grasp the Handgrips in both hands. · Open your arms into a wide position while maintaining a bend in your elbows. Start with your elbows and forearms below chest level, palms forward. · Raise your chest, pinch shoulder blades together, and maintain a slight, comfortable arch in lower back. Bench Press--Shoulder Horizontal Adduction (and elbow extension) Muscles Worked: Pectoralis Major, Deltoids, and Triceps START FINISH Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips Start · Grasp the Handgrips in both hands. · Raise your upper arms until they are in line with your shoulders. [. . . ] 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 or Mexico. Tampering with the unit will void the warranty. commercial or institutional use. · Damage due to use by persons who weigh more than 300 pounds (136 kg). · Damage due to abuse, accident, failure to follow instructions or warnings in the Owner's Manual, misuse, mishandling, accident or Acts of God (such as floods or power surges). [. . . ]