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Anleitung Zusammenfassung
Strength Training Systems BOWFLEX ITNESS ® F Table Of Contents Getting To Know Your Machine 1 Using Your Machine 2 Optional Equipment 4 Warning 5 Defining Your Goals 6 Working Out 8 The Workouts: The 20 Minute Better Body Workout 9 Advanced General Conditioning 9 20 Minute Upper / Lower Body 10 Body Building 11 Circuit Training Anaerobic / Cardiovascular 12 True Aerobic Circuit Training 13 Strength Training 14 Chest Exercises: Bench Press 15 Chest Fly 15 Decline Bench Press 16 One Arm Seated Fly 16 Incline Bench Press 17 Lying Shoulder Pullover 17 Shoulder Exercises: Rear Deltoid Rows 18 Lateral Shoulder Raise 18 Seated Shoulder Press 19 Front Shoulder Raise 19 Shoulder Extension 20 Shoulder Shrug 20 Scapular Protraction 21 Scapular Depression 21 Lying Front Shoulder Raise 22 Back Exercises: Lying Lat Pulldown 23 Functional Low Back Extension 23 Wide Pulldowns 24 Narrow Pulldowns 24 Lying Lat Fly 25 Reverse Grip Pulldowns 25 Seated Lat Rows 26 One Arm Seated Lat Rows 26 Stiff Arm Pulldowns 27 Scapular Retraction 27 Arm Exercises: Triceps Pushdown 28 Single Arm Pushdown 28 French Press 29 Lying Triceps Extension 29 Cross Triceps Extension 30 Triceps Kickback 30 Seated Triceps Extension 31 Standing Biceps Curl 31 Seated Biceps Curl 32 Concentration Biceps Curl 32 Seated Wrist Extension 33 Standing Wrist Curl 33 Reverse Curl 34 Seated Wrist Curl 34 Standing Wrist Extension 35 Abdominal Exercises: Reverse Crunch 36 Abdominal Crunch 36 Seated (resisted) Abdominal Crunch 37 Seated (resisted) Oblique Crunch 37 Trunk Rotation 38 Leg Exercises: Leg Extension 39 Leg Curl 39 Squat 40 Lying (Prone) Leg Curl 40 Standing Hip Extension w/Knee Flex 41 Leg Kickback 41 Lying Leg Extension 42 Standing Hip Abduction 42 Seated Hip Adduction 43 Standing Hip Extension 43 Exercise Log 44 Muscle Chart 45 Getting To Know Your Machine 1 CONGRATULATIONS on your commitment to fitness! By choosing Bowflex® to be your partner in your quest for fitness, you’ve chosen a machine that can deliver on its promises! The resistance and aerobic training that can be performed on the Bowflex® Home Gym is unmatched by any other single piece of home fitness equipment available. You have definitely made the right decision! In this owner’s manual you will find detailed information on a wide variety of exercises, and workout programs. Please take your time to read through the entire manual before attempting to use your Bowflex® Home Gym. It is important that you understand how to properly perform each exercise before you attempt to perform the exercise with the Power Rod® Resistance attached to the cables. With all of the fitness choices available today, we understand that choosing a piece of equipment can be very confusing. Everyone at Nautilus, Inc. would like to thank you for your trust and your confidence in our product. Bowflex® Home Gym is as good as we say it is, and you’re just about to prove it to yourself. Again, thank you for choosing Bowflex®. Power Rods® Cable Hook Rod Box Vertical Main Frame Bench Seat Seat Rail Bench Legs Rod Caps Cable Pulley Frame Pulley Hand Grip Standing Platform ® ® THE BOWFLEX MOTIVATOR Using Your Machine 2 Power Rod® Resistance Power Rod® units are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the “Rod Cap”. Adjusting And Understanding The Resistance The standard Bowflex comes with 210 pounds of resistance (one pair of 5 pound rods, two pair of 10 pound rods, one pair of 30 pound rods, and one pair of 50 pound rods). If you upgraded to a 310 or 410 pound capacity you will have an additional one or two pair of 50 pound Power Rod® units, respectively. Hooking The Power Rod® To The Cables You may use one rod or several rods in combination, to create the desired resistance level. To hook multiple rods up to one cable, simply bend the furthest forward rod toward the cable and place the cable hook through the rod cap. Now you can hook up the next furthest back rod. Hooking up the most forward rod prevents rods from being crossed over the top of one another. When You Are Not Using Your Bowflex® Disconnect the cables from the Power Rod® units when your are not using your Bowflex®. Use the rod binding strap included with your machine to bind all the rods together at the top. You can also place your cables and grips through the strap to keep them out of the way. To Order Additional Sets Of 50 lb Power Rod® Units Please Call 1-800- 269-3539 3 Using Your Machine The Workout Bench Your Bowflex® Home Gym has three different bench positions. To adjust the bench simply remove the bench seat pin and move bench to the desired position. Replace the pin and threaded knob when finished. Mounting The Incline Bench Sit on bench and reach back, one arm at a time, grasping hand grips KEEPING HANDS DOWN AND PALMS UP. Curl your hands up towards the front of your shoulders AND turn your wrists so that your palms now face away from you. The ca...