Be Strong.
TABLE OF CONTENTS Safety Information......................... 3 Getting To Know Your Machine... 4 Using Your Machine....................... 5 Maintenance................................... 6 Defining Your Goals....................... 7 Leg Exercises Leg Extension........................................ 19 Leg Curl............................................... 20 Standing Hip Extension............................. 20 Standing Calf Raise................................. 21 Standing Hip Abduction............
Safety Information Important Safety Information: SAVE THESE INSTRUCTIONS The following definition applies to the word “Warning” found throughout this guide: 7! 2 . ) . ' Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. $ ! .to'Using % 2 this Equipment, observe the following warnings prior 1. Read and understand the complete Owners Manual. ! 2. 4 Read 4 %and . understand 4 ) / .all Warnings on this machine.
Getting to KNow Your Machine When you buy any exercise equipment, you need stability. You want durability. But these two qualities alone are not enough. You need equipment that’s designed by people who understand the importance of anatomical correctness during exercise. At Nautilus, our expertise in the science of human performance goes into every piece of equipment we offer.
USING YOUR MACHINE Weight Selection and Adjustment To adjust weight, make certain weight stack is not in use or lifted. Simply pull the weight pin from the weight stack and select the desired weight. Insert pin completely and make certain it is locked into place before lifting. In general, always start with lower weights and work up to find the weight most appropriate for your goals and capacity. Lower Seat Adjustment To adjust the lower seat, pull the seat pin from the side of the machine.
USING YOUR MACHINE Using Cable Station Hand Grips: These handgrips can be used as regular grips, hand cuffs orankle cuffs and can be placed over the shoulders for aid in resisted crunch and oblique exercises. Regular Grip: Grasp the handle and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip. Hand Cuff Grip: Slip your hand through the cuff portion of the grip so that the foam pad rests on the back of your hand.
DEFINING YOUR GOALS Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program. MUSCLE STRENGTH is the maximum force you can exert against resistance at one time. Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child.
DEFINING YOUR GOALS Reaching Your Goals To reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently. Remember your cardiovascular component: Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training with aerobic exercise such as walking, running, or bicycling.
THE WORKOUTS 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating.
THE WORKOUTS COMPLETE CONDITIONING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise.
THE WORKOUTS STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F)TIME: ABOUT 45-60 MINUTES This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 10 lbs. and decrease your reps to 5.
CHEST EXERCISES CHEST PRESS Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm. Starting Position: • In the seated position, reach to the side of your body and grasp the handles at chest level. Bend your elbows until your hands are near your chest.
CHEST EXERCISES PEC DEC - Shoulder Horizontal Adduction (elbow stabilized in slight flexion) Muscles Worked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid). Starting Position: • Adjust the seat so the handgrips are at your chest level • In the seated position, reach to the side of your body, grasp the handles, and bend your elbows until your hands are near your chest.
Shoulder Exercises FRONT SHOULDER RAISE —Shoulder Flexion (elbow stabilized near extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Starting position: • Standing and facing away from the machine. • Keep your chest up, abdominals tight and maintain a slight arch in your lower back. • Grasp handles with your palms facing backward and arms straight at your sides.
back Exercises WIDE PULLDOWNS — Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows. Starting position: • To determine the appropriate grip width for you, hold you upper arms straight out to the sides at shoulder height.
back Exercises SEATED LAT ROWS — Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids. The biceps muscles on the front of the upper arms are also involved in this movement. Key points: • Do not bend your torso forward at any point. • Do not lose spinal alignment - keep chest lifted.
back Exercises LOW BACK EXTENSIONS Muscles worked: This exercise emphasizes the muscles in your low back (erector spinae and deep spinal muscles) that are necessary for providing stabilization and protection for the spine. The lower back muscles are challenged isometrically just like they should be used when lifting and carrying in daily life. The gluteus maximus and the hamstrings are also strengthened at the hip. Position: Pulley Station Starting position: • Stand facing the machine.
Arm Exercises TRICEPS KICKBACK Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Starting position: • Face the machine. Bend forward at the hips (not the waist). Bending one knee slightly, flatten your back by sticking your hips out and lifting your chest. • Grasp the handle. • Keeping your elbow bent, bring your upper arm to your side, parallel to the ground. Key points: • Maintain spinal alignment.
ARM Exercises STANDING BICEPS CURL— Elbow Flexion (in supination) Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis. Starting position: • Facing the machine. • Bend down and grasp the handles with your palms facing forward. • Stand with your upper arms by your sides (although not “smashed” against them).
LEG Exercises LEG CURL— Knee Extension, Hip Extension, Ankle Plantarflexion Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitenonosus) on the back of the thigh as well as the calf muscle (gastrocnemius). (See page 3 for machine setup.) Starting position: • Seated on the seat facing away from the machine. • Lift one leg then the other over the top of the front roller placing the ankle on top of the roller and shin under the back roller.
LEG Exercises STANDING CALF RAISE — Ankle Plantarflexion (knee stabilized in slight flexion) Muscles worked: This exercise is great for emphasizing the muscles of your lower leg or calf (gastrocnemius and soleus), which are responsible for raising and lowering your heels at the ankle joint. Strength and power in these muscles are essential for all sports and daily activities. Key points: • Do not lose contact with balls of your feet and the frame as you push up and down.
LEG Exercises STANDING HIP ADDUCTION Muscles worked: This exercise will not burn off fat from your inner thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the insides of your thighs (adductor muscle groups). It also works the muscles on the outside of your hip (gluteus medius) on the side that you are standing on. Use very light resistance and small range of motion on this exercise.
WARRANTY INFORMATION What Is Covered Nautilus Fitness Products warrants to the original purchaser of this Nautilus Home Gym to be 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. Nautilus Home Gyms The frame and welds of the Nautilus Home Gyms are warrantied to the original purchaser for life from date of original purchaser.
IMPORTANT CONTACT NUMBERS If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below. WORLDWIDE CUSTOMER SERVICE INTERNATIONAL CUSTOMER SERVICE • NORTH AMERICA OFFICE Nautilus, Inc. World Headquarters 16400 S.E. Nautilus Drive Vancouver, Washington, USA 98683 Phone: 800-NAUTILUS (628-8458) Fax: 800-686-6466 e-mail: cstech@nautilus.com • INTERNATIONAL OFFICE Nautilus International S.A.
Be Strong.™ For more information about our Nautilus Home Gyms or other Nautilus ® equipment for your home, visit www.Nautilus.com. © 2006 Nautilus, Inc. All rights reserved. Nautilus, the Nautilus logo, My Nautilus, Heart Strong, Changing the Game in Health and Fitness, REACT, ROC, Remote Operation Control, SuperSoft, Hyperdrive, Be Strong are either registered trademarks or trademarks of Nautilus, Inc. Nautilus, Inc.
