User manual BOWFLEX XCEED

[. . . ] The Bowflex Xceed Home Gym Owner's Manual and Fitness Guide TM PN 001-6906 Rev. B (08/06) Costco_BFX_Xceed_OM_FINAL_print. indd 1 8/16/2006 3:39:47 PM CONGRATULATIONS on your commitment to improving your health and fitness!With the Bowflex XceedTM home gym, you have everything you need to exceed all of your physical fitness, strength, and health expectations!The Bowflex XceedTM home gym's exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available. [. . . ] · Keep back straight, chest up and maintain a very slight arch in lower back. · Stand on platform, one side toward machine. · With hand closest to Power Rod® resistance rods, grasp hand grip. · Keeping back straight, bend at hips and knees, until trunk is parallel to floor. Place uninvolved hand on thigh to help stabilize. START · Curl hand grip away from cable, then up toward shoulder while keeping upper arm completely motionless and elbow pointing toward the floor at all times. · Slowly return to start position performing the same arc of motion. ACTION Reverse Curl ­ Elbow Flexion (in Pronation) Muscles worked: Deep arm muscle(brachialis). Also the front forearm muscle (brachioradialis) and biceps. START FINISH Position: Standing ­ facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame ­ with squat straps Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. · Keep trunk muscles tight and maintain a very slight arch in lower back. · Stand on platform. · Bend down and grasp hand grips with palms facing backward. · Lift chest, tighten abs and maintain slight arch in lower back. START · Keeping palms facing down, slowly curl hand grips forward, then up, then in toward shoulders while keeping elbows at sides and upper arms completely still. · Slowly lower to start position. ACTION 42 Bowflex XceedTM Owner's Manual Costco_BFX_Xceed_OM_FINAL_print. indd 44 8/16/2006 3:41:11 PM Arm Exercises Barbell Biceps Curl ­ Elbow Extension Muscles worked: Biceps muscles. START FINISH Position: Standing ­ facing machine Accessory: Pulleys: Squat Bar ­ with squat straps Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. · Keep trunk muscles tight and maintain a very slight arch in lower back. · Stand on platform. · Bend down and grasp squat bar with palms facing forward. · Stand with upper arms by sides (although not pressed tightly). Lift chest, tighten abs and maintain a slight arch in lower back. START · Curl squat bar forward, then up, and then in toward shoulders while keeping elbows at sides and upper arms completely still. · Slowly lower to start position by performing same arcing motion. ACTION Reverse Barbell Biceps Curl ­ Elbow Extension Muscles worked: Biceps muscles. START FINISH Position: Standing ­ facing machine Accessory: Pulleys: Squat Bar ­ with squat straps Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. · Keep trunk muscles tight and maintain a very slight arch in lower back. · Stand on platform. · Bend down and grasp squat bar with palms facing down. · Stand with upper arms by sides (although not pressed tightly). Lift chest, tighten abs and maintain a very slight arch in lower back. START · Curl wrists back to bring squat bar forward, then up, and then in toward shoulders while keeping elbows at sides and upper arms completely still. · Slowly lower to start position by performing same arcing motion. ACTION Bowflex XceedTM Owner's Manual 43 Costco_BFX_Xceed_OM_FINAL_print. indd 45 8/16/2006 3:41:14 PM Arm Exercises Seated Biceps Curl ­ Elbow Flexion (in Supination) Biceps muscles. Muscles worked: START FINISH Position: Seated ­ facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: · Do not rock upper body while bending elbow. · Keep chest lifted, trunk muscles tight and maintain a very slight arch in lower back. · Grasp hand grips, arms at sides with forearms near thighs. · Maintain correct spinal alignment. START · Curl forearms toward upper arms, keeping upper arms completely still. [. . . ] This warranty is extended only to the original purchaser and is not transferable or applicable to any other person. What Nautilus, Inc. Will Do During your Warranty Coverage Period, Nautilus, Inc. will repair any Bowflex XceedTM home gym that proves to be defective in materials or workmanship. In the event repair is not possible, Nautilus, Inc. , will either replace your Bowflex XceedTM home gym or refund your purchase price, less shipping and handling. [. . . ]