Bowflex 51370 Bedienungsanleitung

W r i tt en B y: T o m P u rv i s RP T , R T S Regis ter ed Ph ysical T herapis t and f ounder o f t he Resi s t ance T rain ing Specialis t Pr ogr am T h e B o w f le x ® U l t im a t e ™ H o me G y m O w ne r ' s Ma n u a l S p e c i a l E d i t i o n I n c l u d e s: D r . E l l i n gt o n D a r d en ’ s S i x W e e k F as t F a t L o [...]

Imp or t a n t S a f e t y Pr ecau t i on s................................................................. 3 Ge t t i ng T o K n ow Your Machi ne .............................................................. 4 A bo u t Your Bo w f le x ® U l t i ma t e ™ Hom e G y m At tach men t s .............................................................[...]

3 Important Safety Precautions • Al ways rea d and foll ow t he W arnin g and Safet y la bel s at tac hed to your Bow flex® Ul timate ™ hom e g ym. Do not re move these la bels. If you ne ed repl ac eme n t la bels, ple ase c all a Na ut ilu s ® Rep resentati ve at ( 8 0 0 ) 6 0 5 - 3 3 6 9 . • Re ad the owner’ s man ual and follow it ca [...]

4 CONGR ATUL A TIONS on your commitment t o fi t ness! By ch oosing Bow f lex ® Ult imate ™ home gy m to be your pa r t ner , you’ve cho sen a mac hine t hat ca n deliver on it s promises! The resis tanc e and a erobic traini ng t hat ca n be per formed on the Bow f lex ® Ul timate ™ home gy m is unmatc hed by any ot her singl e piec e o f [...]

5 P ow er Rod ® Resistance Power Rods ® are mad e f rom a spe cial com posi te material. Y our rods are sheathed wi t h a prot ective blac k rubbe r co a ting. Eac h rod is ma rked wi t h i ts weig h t rat ing on the rod ca p. Adjusting and Under sta nding the Resis tanc e The Bow flex ® Ul t imate ™ home gy m com es w i th 3 10 lb. (14 0 kg) [...]

6 The W or k out Bench Y our Bow flex ® Ul timate ™ home gym has four dif ferent ben ch posit ions. T o adj us t t he ben ch, simply loc ate t he spring loc k pin on the side of the seat. Pull out pin to rele ase seat, t hen slid e i t t o the desi red posit ion. Pull out pin, give i t half a turn, and rele ase to pla ce i t in a “ f ree slid [...]

7 Using the Bo wflex ® Ultimat e ™ Home Gym Hand Gr ips The Bow flex ® Ult imate ™ home gy m h and g rips ca n be used as re gula r grips, hand cuf f s or ankle cuf f s . Re gul ar Gr ip: Gras p the han dle and cuf f t ogether to f orm a grip wi t hout insert ing your han d t hrough the cuf f por tion. Mos t of t he exe rcises you pe r form[...]

8 Using the Bo wflex ® Ultimate ™ Home Gym A djustable Pull ey Sy s tem Using the Bow flex ® Ul t imate ™ hom e g y m adj us t abl e pulley sy s tem is as e asy as pull ing a pin and expand ing the pulley out . Pulley knobs are spring-loa ded and are loc ated on t he ba ck of t he adj us t abl e pull ey s ys tem. T o ex tend the pulley , si[...]

9 Using the Bo wflex ® Ultimate ™ Home Gym Leg Ext ension/Leg Cur l At tachment The Bow flex ® Ult imate ™ home gy m leg ex tensio n / leg cu r l at t ac hment is a gy m- qu alit y a t tac hment that helps you dev elop s trong, musc ula r legs. At t ac hing t he le g ex tension / leg cu r l at tach ment is as ea s y as sc rew ing in t wo k [...]

10 F olding & Moving Y our Bowflex ® Ultimat e ™ Home Gym Folding a nd moving your Bow fl ex ® Ult imate ™ home gy m is ea s y. Follow t he simp le s teps below to fold your Bow flex ® Ult imate ™ home gy m. Once it ’ s folded , simply til t the mac hine ba ck on it s transpo r t w heel s and roll it t o any loc at ion 1 . Remove [...]

11 The Bo wflex ® Ultimate ™ Home Gym Leg Ext ension/Leg Cur l Attac hment Thi s atta chmen t is desi gned to add mor e eff ecti venes s to all exe rcis e routi nes whe re “le g wor k” is req uire d. Saf ety • Befo re usin g the att achm ent, ma ke sure all fas tener s are in pl ace and tig htene d. • Mak e sure th e att achm ent's[...]

12 D e f i n i n g Y o u r G o a l s Mu scle Stre ngth is t he maximum force you ca n exer t ag ainst resis tanc e at one time. Y our mus cle s trengt h com es int o play w hen you pic k up a hea v y bag of groc eries or lif t a smal l ch ild. I t is devel oped when a lo caliz ed musc le is worke d both posit ively ( con centr ic) and neg at i vely[...]

13 D e f i n i n g Y o u r G o a l s Reac hing Y our Goals T o rea ch your goa ls you must follow a consistent , well desi gned program that provides ba lan ced dev elopme n t to all pa r t s of t he body and inc ludes bot h aero bic and s trengt h exe rcise. Only then will you me e t your go als safely and ef f ici ent l y . The workout rou tines [...]

14 F INIS H S TA R T W or king Out A workout beg ins in your min d ’ s eye. Wi t h con centra tion and visua lizat ion you c an app r oa ch you r workout wi t h a posit ive, co ns t ructi ve at t it ude. A go od pre -workout mental rout ine is to si t and relax, so you can foc us on w hat you are ab ou t to do and think a bout ac hieving your end[...]

15 20 Minut e Bett er Body W or k out F requ enc y: 3 Da ys Per Wee k ( M -W-F) Time: Ab out 20 Mi nu tes S tar t by perf orming on e set of eac h exe rcise. W arm up wi t h a light resist an ce exe rcise that you c an per form easily for 5 - 10 reps wi thout f atiguing. F oc us on pra c ticin g and lea rning your tech nique before inc reas ing the[...]

16 20 Minut e Upper/low er Body F requ enc y: 4 Da ys Per Wee k ( M - T - TH- F) Tim e : Abo ut 2 0 Mi nut es This program provides you wi th a qui ck an d ef fective workout t hat com bines mus cle co ndit ioning wi t h some ca rdiova scul ar benefit s . Do this rout ine when you are limited in time or just want a variation to your no r mal rout i[...]

17 Body Building F requ enc y: 3 Da ys On, 1 Da y Off Ti me : Abo ut 45- 60 Min ut es Body build ing requi res focu sed con centra tion and dedi cation to t raini ng, as well as prope r eat ing ha bit s . T rain ea ch mu scle grou p t o failure before moving on to t he nex t exe rcise. Do not negl ect any musc le grou p . If need ed, inc lude an ae[...]

18 Cir cuit T raining – Anaer obic/Cardio v ascular F requ enc y: 2-3 Time s Pe r Wee k Time: Ab out 20- 45 Mi nu tes Circ ui t training is a gre a t way to ac hieve the benefi t s of s t rength t rainin g and ca rdiova scul ar trainin g in one qui ck , ch allen ging rout ine. The ide a is t o move qu ickly f rom exe rcise to exerc ise, taking on[...]

19 T r ue Aer obic Cir cuit T r aining F requ enc y: 2-3 Time s Pe r Wee k Time: Ab out 20-60 Mi nut es Circ ui t training is a gre a t way to ac hieve the benefi t s of s t rength t rainin g and ca rdiova scul ar trainin g in one qui ck , ch allen ging rout ine. By ret urning to the aero bic rowing exer cise bet ween ea ch set you a re incre asing[...]

20 Str ength T raining F requ enc y: 3 Da ys Per Wee k ( M -W-F) Ti me : Ab out 45- 60 Min ut es This program is des igned to empha size overa ll s t rength develo pment . This is an adva nc ed rou tine to be used only af ter you ha ve progresse d f rom t he adv anc ed gene ral cond i t ionin g rou tine and only af ter you hav e per fected your exe[...]

21 F INIS H S TA R T Muscles worked : T h is e xercis e e mphas ize s t he ches t muscl es ( pec t oral is major ) . I t als o in vo l ves t he f r on t s hou lder muscl es ( an ter i or de l t oid ) . Pulle y po sition : W ide or nar r ow ( W ide of f er s a grea t er chal lenge t hr ougho u t t he en t ir e r ange on s peci f ic mo vem en t s , e[...]

22 Muscles worked : T his e xerci se e mphas ize s t he ches t muscl es ( pec t oral is major ) , e special l y t he upper por t i on . I t als o in vo l ves t he f r on t s hou lder muscle s ( an t er i or de l t oid , a por t io n o f t h e mi ddle del t oid ) an d t he t rice ps , w hich are loca te d on t he back of t he u pper ar m. Pulle y po[...]

23 Muscles worked : T he en t i re ch es t muscl e ( pec t or alis major ) i s em phasi zed . I t als o i nvo l ves t he f r on t s hou lder muscl es ( an ter i or de l t oid , a por t io n o f t h e mi ddle del t oi d ) and t h e t r iceps , wh ich ar e loca t ed o n t he back o f t he uppe r ar ms . Pulle y po sition : W ide o r nar r ow ( W ide [...]

24 Muscles worked : T his e xerci se e mphas ize s t he ches t muscl es ( pec t oral is major ) . I t als o in vo l ves t he f r on t s hou lder muscl es ( an ter i or de l t oid , a por t io n o f t h e mi ddle del t oi d ) and t h e t r iceps , wh ich ar e loca t ed o n t he back o f t he uppe r ar m . Pulle y po sition : L ow pul ley s o nl y. S[...]

25 S h o u l d e r Ex e r c i s e s F INIS H S TA R T F INIS H S TA R T Muscl es w or ked : T his exer cise emph asiz es t he f r on t p or t io n o f t he sho ulde r mu scles ( f r on t del t oid s as wel l as t he f r on t par t of t he midd le del t oid s ) , th e r o t at or cuf f muscl es , t he uppe r back muscl es ( t rap ez ius ) , an d t h[...]

26 Stand ing Latera l Sh oulder Raise Shou lder Abduction (elbow s tabiliz ed ) F INIS H S TA R T S h o u l d e r Ex e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he back p or t io n o f t he sho ulde r mu scles ( t h e rear d el t oid s, as w ell as t he rear por t i on o f t he midd le de l t oids , t he p os t er io r r o t at [...]

27 S h o u l d e r Ex e r c i s e s F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s t he side sho ulde r mu scles ( m idd le de l t oids ) , t he t op muscle o f t he ro t a t or cu f f ( supr asp ina t us ) and t he tr ape ziu s mu scles . Pulle y po sition : N arr ow. Startin g position : • Si t on t he b ench f acing t h e Po[...]

28 S h o u l d e r Ex e r c i s e s F INIS H S TA R T Muscles worked : T h is e xercis e i nvo l ves yo ur low er t r ape ziu s mu scles , an d la t is si mus dor s i muscle s . B ot h act as s tab ili zer s and m ove r s o f your sh oul der b lades . T his mo t i on o f s capula depr es sio n is ver y i mpo r t an t in po s t ur e as wel l as wh e[...]

29 F INIS H S TA R T S h o u l d e r Ex e r c i s e s Muscles worked : T h is e xerci se e mphas ize s t he rear p or t io n o f t he ro t a t or cuf f ( i nf r aspi nat u s and ter es min or m uscle s ) . T hi s ar ea gen eral l y ge t s ver y w eak as we age and needs to be addre s sed by al mo s t e ver yo ne. Pulle y po sition : W ide or nar r [...]

30 F INIS H S TA R T S h o u l d e r Ex e r c i s e s Muscles worked : T he pr i mar y mus cles emph asiz ed ar e t he uppe r t r apez ius and ass ociat ed smal ler muscl es o f t he r egio n. Pulle y po sition : N arr ow or w ide. Startin g position : • S t an d on t he pla t fo r m f acing t h e Po wer Ro ds ® . Reach do w n and gr asp t he ha[...]

31 S h o u l d e r Ex e r c i s e s F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s t he f r on t p or t io n o f t he sho ulde r mu scles ( f r on t del t oid s as wel l as t he f r on t par t of t he midd le del t oid s ) . Pulle y po sition : N arr ow onl y. Startin g position : • S i t on t he b ench f acing t he Po we r R o[...]

32 S h o u l d e r Ex e r c i s e s F INIS H S TA R T Muscles worked : T h is e xercis e e mphas ize s t he f r on t p or t io n o f t he sho ulde r mu scles ( f r on t del t oid s and t he f r on t par t o f t h e mi ddle del t oi ds ) , t he r o t at or cuf f mus cles , t h e upp er back m uscle s ( t r apez ius ) , an d t he t r iceps muscl es l[...]

33 B a c k E x e r c i s e s F INIS H S TA R T F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s t he upper back ( t he la t is si mus dor s i, te res majo r , and r ear de l t oid muscl es ) . I t als o i nvo l ves t he ches t ( t h e pec t or alis majo r mu scles ) . T he t r iceps muscle s , loca t ed o n t he back o f t he uppe [...]

34 B a c k E x e r c i s e s F INIS H S TA R T Muscles worked : T h is e xercis e e mphas ize s t he lat i ss im us do r si , t ere s maj or an d r ear del to id wh ich make up t h e lar ge pu lli ng m uscle s o f y our upper back . I t als o i nvo l ves t he m uscle s on t he fr on t of yo ur up per ar m s ( t he b iceps gro up ) w hich are r es p[...]

35 B a c k E x e r c i s e s F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s t he lat i ss im us do r si , t ere s maj or an d r ear del to id wh ich make up t h e lar ge pu lli ng m uscle s o f y our upper back and eli mi nat es t he b iceps f ro m t he mov emen t . Pulle y po sition : Nar r ow onl y. Startin g position : • L i[...]

36 B a c k E x e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he lat i ss im us do r si , t ere s maj or an d r ear del to id muscle s w hi ch make up t he large pul li ng mu scles of you r upp er back as we ll as t he tr ape ziu s and rh omb oids . T he biceps mus cles on t h e f ro n t o f t he upper ar ms ar e al so inv ol ve d [...]

37 F INIS H S TA R T B a c k E x e r c i s e s F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s t he lat i ss im us do r si , t ere s maj or an d r ear del to id wh ich make up t h e lar ge pu lli ng m uscle s o f y our upper back . I t als o i nvo l ves t he m uscle s on t he fr on t of yo ur up per ar m s ( t he b iceps gro up ) [...]

38 B a c k E x e r c i s e s F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s y our upper back ( t he la t is si mus dor s i, te res majo r and rear d el t oid mus cles ) , as we ll as t he m uscle s be t ween t he l ow er p ar t o f y our s hou lder blade s ( lo we r t r apez ius muscle s ) . T he t r icep s mu scles , loca te d o[...]

39 A r m Ex e r c i s e s Muscles worked : T h is e xercis e e mphas ize s t he tr icep s m uscle s loca t ed o n t he back o f t he uppe r arm s . Pulle y po sition : N arr ow onl y. S t ar t ing po si t i on : • Si t on t he b ench f acing a way f ro m t he Pow er Rod s ® . Be nd t h e k nee s and place y our fe et f la t on t he f lo or. • [...]

40 F INIS H S TA R T A r m Ex e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he tr icep s m uscle s loca t ed o n t he back o f t he uppe r arm s . Pulle y po sition : N arr ow onl y. Startin g position : • L i e on you r back w i t h yo ur head t ow ard t he Pow er R ods ® , k ne es b en t an d yo ur f ee t f l at on t he f lo [...]

41 A r m Ex e r c i s e s Muscles worked : T h is e xerci se e mphas ize s t he t r icep s mus cles loca te d on t he b ack of t he upper ar ms . T hese mus cles are r es pons ib le f or s t rai gh te nin g yo ur ar m s and ass is t in any upper bod y p ush ing or p res s ing mo t ion . Pulle y po sition : L at t ow er. Startin g position : • Re [...]

42 A r m Ex e r c i s e s Muscles worked : T his e xerci se de vel ops t he tr icep s m uscle loca te d on t he b ack of t he u pper arm s . Pulle y po sition : W ide o nl y. Startin g position : • S eat ed in t h e 4 5 de gree po si t io n, reach acro s s and s tr aigh t beh ind you r bo d y, grasp a han dle, and b end y our elb ow un t il you r[...]

43 A r m Ex e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he tr icep s m uscle s loca t ed o n t he back o f t he uppe r arm s . Pulle y po sition : N arr ow onl y. Startin g position : • S eat ed in t h e 4 5 de gree po si t io n, reach s t raig ht behi nd y our bod y, gr asp t h e hand les , an d be nd your elb ow s u n t il y[...]

44 A r m Ex e r c i s e s F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s an d devel op s t he bicep s mu scles , w h ich ar e loca t ed on t he f ro n t o f y our upper ar ms and ar e pr i mar il y res pon sib le f or bend ing you r el bow s , as wel l as t he br achiali s and br achior adial is . Pulle y po sition : N arr ow. Se[...]

45 A r m Ex e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he back an d t op par t s o f y our f orear m s . I t also iso me t r icall y chal lenge s y our elbo w f l exor s , loca te d on t he f r on t par t o f y our upper ar ms . Pulle y po sition : Nar r ow. Startin g position : • Re mov e t he bench and s t and o n t he pla [...]

46 A r m Ex e r c i s e s Muscles worked : T h is e xercis e e mphas ize s t he fr on t par t o f y our fo rear m s as w ell as i ncrease s t he s t r eng t h o f yo ur gr i p. I t al so i so me t ri call y challen ges y our elbo w f le xor s , l ocat ed on t he f ron t par t o f y our upper ar ms . Pulle y po sition : N arr ow. Startin g position [...]

47 A r m Ex e r c i s e s Muscles worked : T his e xerci se e mphas ize s an d devel op s t he bicep s mu scles , w h ich ar e loca t ed on t he f ro n t o f y our upper ar ms and ar e pr i mar il y res pon sib le f or bend ing you r el bow s , as wel l as t he br achiali s and br achior adial is . Pulle y po sition : W ide or nar r ow ( w i de w i[...]

48 A r m Ex e r c i s e s Muscles worked : T his e xerci se e mphas ize s and de vel ops t he b iceps muscl es , w hi ch are loca te d on t he f r on t of you r upp er ar m s and are pr imar il y re spon sib le f or ben ding yo ur el bo ws . T he brachial is and b rachio radi alis are also in vol v ed. Pulle y po sition : L ow pul ley. Startin g po[...]

49 A b d o m i n a l Ex e r c i s e s Muscles worked : T hi s exe rci se em ph asi z es t he abd om ina l ar ea i nclu di ng t he u ppe r and l ow er f ro n t abs ( r ec t us ab do mi nus ) an d t he si de abs ( o bl iqu es ) . Pulle y po sition : W i de or nar r o w. Startin g position : • W hi le s ea t ed in t h e 4 5 de gr ee po s i t i on , [...]

50 A b d o m i n a l Ex e r c i s e s Muscles worked : T h is e xercis e w or k s yo ur e n t ire abdom inal area i ncludi ng y our uppe r and lo wer fr on t abs ( rec t us abdo min us ) and you r si de ab s ( ob lique s ) . Pulle y po sition : N one . Startin g position : • W i t h t he bench i n t he f la t po si t i on , li e on you r back w i[...]

51 A b d o m i n a l Ex e r c i s e s Muscles worked : T h is e xercis e i nvo l ves mo s t of t he t r unk and deep s pin al mu scles . I t do es no t “spo t r educe” or e lim ina t e “ lo ve han dles .” I t shou ld be n ot ed t ha t r o t at i on i s mo re lim i t ed i n t he sp ine t han m os t peo ple real ize and shou ld be per fo r me[...]

52 L e g E x e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he mu scles on t he f r on t o f t he up per t h igh ( quadr icep s mu scle g rou p ) w h ich ar e re spo nsi ble fo r s t r aigh t eni ng y our leg agains t re sis t ance. T hi s pow er f ul m uscle gr oup h elp s pr ov id e s t ab ili t y fo r t he k nee j oin t and i s [...]

53 L e g E x e r c i s e s Muscles worked : A l t hough t he squa t is o f te n consi der ed a to t al bod y exer cise , t he glu t es , adduc to r s, hams tr i ngs an d quads are pr imar y mov er s and t he s pina l er ect o rs are key to s t abil iz at ion . Pulle y po sition : L ow p ull ey. Startin g position : • Re mov e t he back sup por t [...]

54 L e g E x e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he ham s t r ing mus cle gr oup ( b iceps fem or is , sem imem br anos us , se mi t end ino sus ) on t he back of t he t h igh as we ll as t he back o f t he cal f ( gas t r ocnem ius ) . Pulle y po sition : N arr ow. Startin g position : • S eat ed on t h e f la t be nc[...]

55 L e g E x e r c i s e s Muscles worked : T h is e xercis e p ri mar il y devel op s and s tr eng t h ens t he mu scles on t he f r on t o f your hip s ( il iop soas and r ec t us f em or is ) t ha t ar e pr imar il y re spon sib le f or ben ding or f lex in g yo ur hip s. Pulle y po sition : N arr ow. S t ar t ing po si t i on : • Re mov e t h[...]

56 L e g E x e r c i s e s Muscles worked : T his e xerci se al lo ws yo u t o s t re ng t hen and de vel op t he f ro n t par t of you r upper t hig hs ( quadr iceps muscl e gr oup s ) , help ing to increas e y our muscul ar s t ab ili t y a t t he k nee joi nt s . Pulle y po sition : N arr ow. Startin g position : • Si t on t he b ench f acing [...]

57 L e g E x e r c i s e s Muscles worked : T his e xerci se s t reng t hens and de vel ops t he m uscle s o f y our bu t t ocks area ( glu t eu s ma x im us ) . Re memb er, the re is n o such t hing as “spo t reduc t i on .” Do n o t do t his exer cise because you bel ieve i t w i ll rem ove fa t fr om t his area — do i t t o s t reng t hen [...]

58 F INIS H S TA R T L e g E x e r c i s e s Muscles worked : T his e xerci se w i ll n o t bu rn o f f f at fr om yo ur hi ps or o u te r t hi gh ! T her e is no e xerci se t hat w ill bur n fa t f r om a sp ecif ic area . T his exerci se w i ll , ho we ver, s t ren g t hen t h e mu scles on t he s ides of yo ur h ips ( gl u te us me dius ) , espe[...]

59 L e g E x e r c i s e s F INIS H S TA R T F INIS H S TA R T Muscles worked : T his e xerci se w i ll n o t bu rn of f fa t f r om you r ou t er t high s or make t hem small er! T her e i s no exer cise t hat w ill bur n fa t fr om a sp eci f ic ar ea. T hi s exer cise w ill , how eve r , s t re ng t hen t he mu scles on t he s ides o f yo ur h i[...]

60 L e g E x e r c i s e s Muscles worked : T h is e xercis e s t reng t h ens and devel op s t he muscl es o n t he ou t s ide o f you r lo wer legs ( per one als ) . T he se muscle s ar e es s en t ial f or s t andi ng b alance and la te ral agili t y o f t he ank le . Pulle y po sition : N arr ow. Startin g position : • Si t on t he b ench w i[...]

61 L e g E x e r c i s e s Muscles worked : T h is e xercis e e mphas ize s and de vel ops t he ha ms t r in gs and glu t es , w hile requ ir ing t he s pinal er ect or s t o s t ab ili ze . Pulle y po sition : L ow p ull ey Startin g position : • Re mov e t he bench and s t and o n t he pla t f or m facing t he P ow er R ods ® . • Gr asp t h [...]

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T h e B o w f l e x ® B o d y L e a n n e s s P r o g r a m By Ellington Dar den, P h. D. T he fol low ing p rogr am w as cr eated by Dr . El li ngton D arde n. It conta ins a ri gorou s fitn ess a nd di etar y pro gram . P leas e cons ult yo ur ph ysic ian befo re b egin ning any fitn ess or die tary progr am. Some of th e nam es of the e xer cis[...]

A P e r s o n a l G u a r a n t e e F r o m D r . E l l i n g t o n D a r d e n Dear Bo w f lex ® E n t husias t , I’m e xcit ed, r eally e xcit ed ! I ’m ela t ed because I ’ve deve loped an exercising and ea t ing pr ogram t ha t pr oduces f a t l os s fas t er t han any plan I ’ve ev er tes t ed. T he men inv ol ved in m y res earch, f [...]

65 I n t r o d u c t i o n The Bow fl ex ® Body Leanne s s Program T his program is scient if ically designed f or max imal fat loss over si x weeks . I t is impor t an t t hat you pract ic e ever y aspect of t he plan t o achi eve opt imum resul t s. T he program separates in to thr ee t wo- week s t ages. During eac h s t age you w ill exercise,[...]

66 I f y ou w oul d lik e t o me asur e y ou r p er so nal be f or e- and - af ter res ul t s , t her e ar e se ver al s t ep s y ou ne ed t o t ake. I t i s i mp or t an t t ha t y ou accura t el y pe r fo r m each t as k , t h en at t he end o f t he si x- w eek pr ogr am , rep eat t he pr oces s in t he s ame manne r. Body W eight: Rem ove cl o [...]

67 Skinfol d M eas ure ment s T o acc ur a tel y t r ack your p rogr ess t hrough t hi s si x- week pr ogram , i t is necess ar y t o t ake sk in f old measur emen t s . By measur ing y our sel f in t hi s way, you w il l be able to de t er mine y our lean- bod y mas s and y our bod y -f at p ercen t age. T he goal of t hi s progr am is t o increas[...]

68 Using C alip er s W hen Mea suri ng Skin fold s T he pr ocedure f or measur ing sk i nf ol d t hickne ss is t o gr asp f ir ml y w i t h t he t hu mb and for ef inger a fo ld of s k in and sur face f a t and pull i t aw ay f rom t he un derl y ing m uscle. T ake t he caliper in yo ur o t her hand and ope n t he jaw s . C lamp t he jaws o ver t h[...]

69 130 40 38 36 34 32 30 28 26 24 22 20 18 16 1 4 12 1 0 3 15 20 25 30 35 40 45 50 55 60 5 7 9 1 1 13 15 17 1 9 21 23 25 27 29 31 33 125 120 1 15 1 1 0 1 05 1 0 0 95 90 85 80 75 70 65 60 55 50 45 40 35 30 25 20 15 1 0 Sum of Thre e Sk infol ds ( mm) Ag e in Y ear s Perce nt Body- Fat Male Female T o Use The Nomogram: 1) L ocat e t he sum o f your t[...]

70 Now t ha t you k no w your bo dy - fa t percen t age, you can calculat e your lean -b od y percen t age. T his w i ll even t uall y sho w you ho w many pounds o f muscle wer e added t o yo ur bod y, af t er comp le t ing t he pr ogram . For E xample : Bef or e t he pro gram, Jo e w eighs 2 0 0 pounds ( 9 0 .7 kg ) and measures 3 0 % f at , w hic[...]

71 Name Age Height W eight Loss W eight Before Muscle Gain W eight After Fat Loss Please follow the instructions in the “Measurements” section for measuring circumferences. Y o u r R e s u l t s S u m m a r y S h e e t Meas ure ment s Right Arm Left Arm 2” (5 cm) Above Navel Navel 2” (5 cm) Below Navel Hips Right Thigh Left Thigh Percent Bo[...]

72 GUIDELI NES W e ek 1 & 2 A ll exercise s shoul d b e pract iced w i t h one s et o f 8 t o 12 rep et i t ions . T he s t y le o f per f or mance is ve r y impor tan t . T he movemen t f or each repe t i t ion sho uld be 4 seconds in t he po si t i ve p hase and 4 s econds in t he nega t i ve. Keep t he m o t ion slo w and s moo t h . W hen 1[...]

73 Y ou w il l be fo llo w ing a reduced- calor ie nu t ri t ion pr ogram , w hich is di v ided in t o t hr ee t w o -w eek segmen t s . T he progr am is a pr oven me t hod f or achievi ng max imal f a t los s over a s i x-w eek peri od. I t con sis t s of a carb ohy dra te - r ich, descending- calor ie eat i ng plan, and a super hy dra t ion r ou [...]

74 Dri nk ing plen t y o f wa ter i s ess en t ial to t he succ e ss o f t his progr am . Dri nk ing t he r ecommended amoun t o f wa ter can seem like a challenge at f i rs t . S t ick w i t h i t . C ar r y a lar ge spor t s bo t t le or s imi lar i t em w i t h y ou t hr oughou t t he day. Af ter se veral week s , you w ill f ind t hat y ou act [...]

75 T he menus in t he B ow f le x ® ea t ing plan are desi gned for max i mum f at- los s e f f ect i venes s and nu t r i t io nal value . F or bes t r esul t s, f ol low t he m e xact l y. Ev er y at temp t has been made t o u t il ize curr en t popular brand names and acc ur a te calor ie coun t s , w hich ar e lis ted in t he me nus . Bu t as [...]

76 Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) 3/4 oz. light cream cheese (45) 1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 1.5 oz. (42 grams) serving equals approximately 165 calories. Choice of [...]

77 Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 42 gram serving equals approximately 165 calories. Choice of one: Kellogg?[...]

78 S h o p p i n g L i s t Q uant i t ies needed f or lis ted i tem s w ill depend on y our specif ic se lect io ns . Rev iew y our choices and adjus t t he shoppi ng lis t accordingl y. I t may be he lpf ul f or yo u to pho t ocopy t his li s t each week be f ore doi ng your sho pping . Staples Orange juice, sk im m ilk , w hole - w heat br ead, P[...]

79 Q . I o f t en g et head ac he s wh en I eat onl y 1000 ca lori e s a day . W hat s hou ld I do? A. Y our headaches may be caused by going longer than three hours between meals or snacks. T ry spacing your meals and snacks where there are fewer hours between them. Some people who are used to drinking regular coffee with caffeine notice headaches[...]

80 Q & A American women develop excessively large muscles. Progressive resistance exercise such as Bowflex® will make your muscles larger – but not excessively large – and larger muscles will make your body firmer and more shapely. Q . Why i s i t so i mpo r t an t I p er for m the Bow f le x® exe rc i se s w it h a 4 - se c ond co unt on[...]

81 Q & A Q . I ’ m p le as ed tha t I l os t t he fa t I wan te d to los e. W hat d o I d o to mai nt ain my new bod y weigh t? A. Once you’ve lost your excessive fat, your next task is to maintain that status. Here are the adjustments you need to make to your current practices. Adhe re t o a car boh ydr a te - rich , mo der at e - calor ie[...]

82 E x e r c i s e L o g Please f eel f ree t o make copie s of t h is char t t o con t inue y our exercise log . EX ER C IS E DA T E DA T E DA T E D A T E DA TE DA TE Se t s Re ps Re s is t an c e Se t s Re ps Re s is t an c e Se t s Re ps Re s is t an c e Se t s Re ps Re s is t an c e Se t s Re ps Re s is t an c e Se t s Re ps Re s is t an c e Se[...]

83 M u s c l e C h a r t S t e r no cle i do ma s t o id Pec t o r al i s M aj or A n t e r io r D e l t o id Me di al De l t o id Bi cep s Br ach ia li s E x t e r na l Ob li q ue s Br ach io r ad ial i s Pr o na t o r Ter es F l ex or C ar p i Ra di al is T e ns o r F as cia e L a t ae Il io p so as Pec t in eu s Re c t us F e mo r i s Vas t us L[...]

©2004 Nautilus ® Inc. All rights reserved. 1400 N.E. 136th A ve., V ancouver, WA 98684. Bowflex, Bowflex Ultimate, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus ® , Inc. 51370 Rev AA (20 04) This manual is written and designed by industry professionals. If you have any questions regarding[...]

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T h e B ow fl ex ® U lt im a te ™ H o me Gy m A s se mb ly In st ru c ti on s 51370 Rev AA (20 04)[...]

Bow flex ® Ul tima t e ™ Parts Reference Guide Lat T ow er Assembly (if so equipped) Bent Lat Bar Rod Hook Cable P ower Rods ® Rod Cap Bench Leg Extension Assembly (if so equipped) Leg Extension Rollers Seat Leg Extension Seat Hand Gr ip/ Ankle Cuff Squat Platfor m Squat Pulley Leg Extension Pulley Squat Bar Foot Rest Seat Rail Adjustable Pulle[...]

A-1 Before Y ou Start Basic Assembly Pr inciples Here are a f ew basic ass embl y t ip s t hat can make y our assemb l y of t he B ow f l ex ® U l t ima t e ™ quick and easy. By us ing t hese p ri nciples, y ou can s impl i f y t he pr ocess and s ave your se l f some ex t r a t ime and e f f or t . 1. W hen you are us ing a ra tche t t o t igh [...]

A-2 Item #: 1 Qty .: 1 Descr: Lower Lat T ower Item #: 2 Qty .: 1 Descr: Left Main Frame Assembly Item #: 3 Qty .: 1 Descr: Right Main Frame Assembly Item #: 4 Qty .: 1 Descr: Squat Frame Item #: 5 Qty .: 1 Descr: Squat Platform Item #: 6 Qty .: 1 Descr: Adjustable Pulley System Note: Specifications subject to change without notice. Item #: 7 Qty .[...]

A-3 Bow flex ® Ultim at e ™ Hardware List Note: Drawings are actual size. Item #: 44 Qty .: 4 Descr: #1 0 X 3/4” Self T apping Sc rew Item #: 45 Qty .: 3 Descr: #1 0 X 1” Se lf Drillin g Sc rew Item #: 46 Qty .: 5 Descr: 3/8” X 3/4” Bolt Item #: 48 Qty .: 3 Descr: 3/8” X 2” Bolt Item #: 51 Qty .: 2 Descr: 3/8” X 3” Bolt Item #: 5[...]

A-4 Assembling Y our Bow f le x ® Ultim at e ™ Step 2: ADJUST ABLE PULLEY S Y STEM Locate the following for this step: • Adjustable Pulley System (Item #6) • T wo (2) Adjustable Pulley System bolt spacer s (Item #7 , twist tied to A djustable Pulle y System) • T wo (2) 3/8”X2-1/2” bolts (Item #49) • T wo (2) 3/8”X3/4” bolts (Item[...]

A-5 Assembling Y our Bow f le x ® Ultim at e ™ Step 3: SQU A T PLA TFORM & FRAME A SSEMBL Y Locate the following parts for this step: • Large plastic squat platform (Item #5) • Squat frame (Item #4) • Four (4) 3/8”X4-3/4” bolts (Item #52) • Six (6) 3/8” washers (Item #54) • T wo 3/8” loc k nuts (Item #57) Align the holes in[...]

A-6 Assembling Y our Bow fle x ® Ult imat e ™ Figure E Step 5: REAR LEG Locate the following parts for this step: • Benc h leg (Item #13) • Seat rail (Item #1 0) • Four (4) 3/8” nylon loc k nuts (Item #57) • F ou r ( 4) 3/ 8” w as he rs ( It em # 54 ) Fi nd th e f ou r b ol ts in th e c ha nn el s o n t he bo t to m o f t he s ea t r[...]

A-7 Step 8: SEA T INST ALLA TION Locate the following parts for this step: • Seat Assembly P ull out and loc k the pin on the left side of the seat assembly and slide the seat onto the rail as shown in Figure H. Figure H 1 4 Unit appear s like this following this assembly step Step 7: SEA T RAIL INST ALLA TION The following parts are required for[...]

A-8 Step 9: RAIL END CAP INST ALLA TION Locate the following parts for this step: • Rail End Cap (Item #58) • T wo (2) #1 0X3/4” self tapping screw (Item #44) Place the end cap (Item #58) on the end of the rail with arrow inside end cap facing up. Secure the end cap to the end of the rail using two (2) #1 0X3/4” self tapping screws (Item #4[...]

A-9 Figure L Step 1 1: ROD BO X INST ALLA TION Locate the following parts for this step: • Rod box with P ower Rods ® (Item #23) • Rod box frame (Item #24) • Three (3) #1 0X1” self tapping screw (Item #45) • Three (3) 1/4” washers (Item #55) Slide rod box with P ower Rods ® (Item #23) into rod box frame (Item #24) as shown in Figure L[...]

A-10 Figure O Step 1 4: BENCH REST BRA CKET INST ALLA TION Locate the following parts for this step: • Benc h (Item #25) • Benc h rest brac k et (Item #26) • One (1) 1/4”X1 -1/2” phillips head screws (Insta lled on the benc h) • Three (3) 1/4” W asher s (Installed on the benc h) • T wo (2) 1/4”X 2-1/4” phillips head screws (Inst[...]

A-11 Bow flex ® Ult imat e ™ L a t A s s embly Par t s Re fer ence Guide Item #: 31 Qty .: 2 Descr: Lat Cable Length: 56.25” Item #: 34 Qty .: 1 Descr: 50” Bent Bar Item #: 20 Qty .: 1 Descr: Strap Hook Item #: 17 Qty .: 1 Descr: Upper Lat Cross Bar w/pulleys Item #: 1 9 Qty .: 1 Descr: Upper Lat T ower Item #: 40 Qty .: 2 Descr: 1/4” X 5/[...]

A-12 A s sem bl ing Y our Bow f le x ® Ultim at e ™ L at A s sem bly Figure P 50 54 57 1 9 20 40 54 1 7 Step 1: LA T T OWER ASSEMBL Y Locate the following parts for this step: • Lat cross bar w/ pulleys (Item #1 7) • Upper lat tower (Item #1 9) • T wo (2) 3/8”X2-3/4” bolts (Item #50) • Four (4) 3/8” washers (Item #54) • T wo (2) [...]

A-13 Bow flex ® Ult imat e ™ L eg A s se mbly Par t s Re f erence Gui de 16 Item #: 61 Qty .: 1 Descr: Leg Exte nsion S ea t A s se mb l y Item #: 63 Qty .: 1 Descr: Leg Exte nsion F oot T ube Item #: 68 Qty .: 2 Descr: 1” Smal l Knob Item #: 69 Qty .: 6 Descr: 3/4” End Cap Item #: 70 Qty .: 2 Descr: Pivot Bush ing Item #: 64 Qty .: 1 Descr:[...]

A-14 A s sem bl ing Y our Bow f le x ® Ultim at e ™ L eg A s sem bly Figure R 62 54 57 63 Step 1: LEG EXTENSION FOO T TUBE INST ALLA TION Locate the following parts: • Leg extension main frame (Item #62) • Leg extension foot tube (Item #63) • T wo (2) 3/8”X3” bolt (Item #51) • T wo (2) 3/8” nylon loc k nuts (Item #57) • Four (4) [...]

A-15 A s sem bl ing Y our Bow f le x ® Ultim at e ™ L eg A s sem bly Figure T Step 3: LEG EXTENSION SEA T INST ALLA TION Locate the following parts: • Leg extension assembly (from previous step) • Leg extension seat assembly (Item #61) • T wo (2) 1/4”X2-3/4” bolt (Item #71) • T wo (2) 1/4” nylon loc k nuts (Item #72) • Four (4) 1[...]

A-16 ASSEMBLING Y OUR Bowflex ® T -BAR Y our T -bar was shipped fully assembled with the metal bar resting in the loops of the nylon strap. If , however , the bar and the nylon strap separated during shipping, follow these instructions for reassembly . The nylon strap has one flat side and one side with several twists. Lay the nylon strap on a fla[...]

A-17 PO WER ROD ® UPGRADE FOR ONL Y $99 Get an EXTRA P AIR of 50 lb. (22.5 kg) POWER RODS ® to boost your total weight to 41 0 lb. (185 k g)! C ALL T O ORDER: 1 -80 0-269-3539 Expanding your Bowflex ® Ultimate ™ from 310 lb. (140 kg) to 410 lb. (185 kg) Step 1: Simply slide the new rods into the bac k of the Ultimate ™ ’ s rod pac k. Mak e[...]

Bowflex ® 6 WEEK SA TISF ACTION GUARANTEE W e want you to know that Bowflex ® Home Gym is a superior product. Y our satisfaction is guaranteed. If for some reason you are not 100% satisfied with your Bowflex ® , please follow the instructions below in order to return your merchandise and receive a refund of the purchase price, less shipping and [...]

Bowflex ® Ultimate ™ W arranty Registration Card IMPORT ANT! MAIL WITHIN 30 DA Y S OF PURCHASE Thank you for filling out this questionnaire. Y our answers are important to us. Please check here if you would prefer not to obtain information on new and interesting opportunities from other exciting companies. ■ Mr . 2. ■ Mrs. 3. ■ Ms. 4. ■ [...]

Please fold ov er and tape before mailing Please fold ov er and tape before mailing Place Stamp Here 1400 N.E. 136th A ve. V ancouver , WA 98684 Wha t I s C overe d Nautilus® warrants to the original purchaser of the Bowflex® Ultimate ™ home gym that the Bowflex® Ultimate ™ home gym is free from defects in materials or workmanship, with the [...]

A-21 6 -W eek Sati s fac tion Guarante e We w an t yo u t o k n ow t ha t t he B ow fle x ® U l t i ma te ™ ho me gy m i s a supe ri or pr od uct . Your s at is f act ion i s g uaran t eed . I f, f o r an y reas on , yo u are no t 10 0 % sa t i s f ie d w i t h yo ur Bo w f lex ® Ul t ima t e ™ hom e g y m , pleas e fo ll ow t h e ins t r uct[...]

©2004 Nautilus ® Inc. All rights reserved. 1400 N.E. 136th A ve., V ancouver, WA 98684. Bowflex, Bowflex Ultimate, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus ® , Inc. 51370 Rev AA (20 04) This manual is written and designed by industry professionals. If you have any questions regarding[...]