Bowflex Motivator 2 Bedienungsanleitung

Writ ten By : T om Pur vis R PT , R TS Registere d P hysical T herapist and f ounder of the Resistan ce T rain ing Special ist Pr ogram T h e Bo w f l e x ® M o t i v a to r ® 2 H o m e G y m O w n er ’ s M a n ua l a n d Fi t n e s s Gu i d e WWW BOWFLEXCOM 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 g t o n D a rd e n ?[...]

Safety Precautions 1 Get To Know Your Bowflex® Motivator® 2 Safety Warning Labels 2 Get To Know Your Bowflex® Motivator® 2 Home Gym 4 How to Use Your Bowflex® Motivator® 2 Home Gym 5 The Bowflex® Body Leanness Program By Ellington Darden, Ph.D. 9 Define Your Goals 29 Warm Up / Cool Down Aerobic Rowing 31 Chest Exercises: Ben ch P res s 32 Ch[...]

Safety Precautions 1 Saf et y Pr eca u tions • Read the owner’ s manua l and fol low it careful ly b efore us ing the mach ine. • C ON SULT Y OUR PHYSICIA N BEFORE S T ART ING ANY E XE RCISE PROGR AM. Only he or she can determ ine the exerci se program that is appropri ate for your par tic ular ag e and conditi on. If you have not been exerc [...]

2 Get T o K now Y our Bow flex ® Moti vator ® 2 Saf et y Wa r ni ng L abels Hom e Gy m The fo llow ing safe ty w arni ngs are loc ated on the Bowfl ex ® Moti vat or ® 2 exe rcis e ma chi ne. Plea se r ead all saf ety pre cau tion s an d wa rnin g in form ati on p rior to usin g yo ur prod uct. Be sure to repl ace any war ning lab el i f da mag[...]

3 Get T o K now Y our Bow flex ® Moti vator ® 2 Saf et y Wa r ni ng L abels The fo llow ing safe ty w arni ngs are loc ated in site spe cifi c ar eas on t he u nit. Ple ase rev iew and unde rsta nd t he safe ty war nin g la bels and the ir l ocat ion s on the uni t pr ior to use. If you do not have , or can not find , or nee d to rep lace a war[...]

4 Get To Know Your Bowflex ® Motivator ® 2 Home Gym Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex ® Motivator® 2 home gym. Also locate and read all warning labels that are posted on the machine. It’ s important to understand how to properly perform each exercise before yo[...]

5 Power Rod ® Resistance Power Rod ® units are made from a special composite material. Y our 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 Bowflex® Motivator® 2 home gym comes with 210 pounds (95 kg) of resistance [one pair[...]

6 The Workout Bench Y our Bowflex® Motivator® 2 home gym has a number of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-sliding seat extension. T o adjust the seat, pull out the Seat Rail Knob, then slide the seat to one of the three locking holes on the Seat Rail. Release the Seat Rail Knob to secure when fi[...]

7 Accessories and Equipment Hand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the D- Rings on the Hand Grips to attach them to the cables. St a ndard Gri p : G rasp the grip and cuf f toget her to form a grip without inse r ting your han d through t he cuf f portion. Mos t of the exe r c ises [...]

8 Using Your Leg Press Belt How to Use Y our Bow fle x ® M otiva tor ® 2 Home G y m Leg Press Belt: The Leg Press Belt is u sed for the L eg P ress exercise . • With the Bow flex ® seat ad justed to t he “ free s li ding ” pos ition ( spring lock se at pi n un locked ) , the hand gri ps removed, and t he desi red amount of resi st ance hoo[...]

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 El li ng ton Darden, Ph.D . The follo wing program was created by Dr . Ellingt on Darden. It c ontains a rigorous fitnes s and dietar y pro gram. Please consult y our phy si cian be fore beginning any fi tness or die tary progra m. Some of the names of the exercises listed in this prog[...]

10 In troduc tio n The Bow f lex ® Bo dy Leanne s s Program This program is scie ntifical ly desi gned for ma xi mal f at loss over six weeks. I t is impor tant that you practice ever y aspec t of the pl an to achi eve optimu m results. The program separates into three t wo -week s tages. Duri ng each s tage you wi ll exerci se, control the number[...]

11 A Pers ona l Guaran tee Fro m Dr . Ell ington Darden Dear Bow flex® Ent hus ias t, I’ m excited, r eal ly excited ! I’ m el a ted because I’ve developed an exer ci sing and eating program tha t pro duces f at los s fas ter t han any plan I’ve ever tes ted. The men involved in my r esearch, for ex ampl e, had an average fat loss of 27 .9[...]

12 If you would like t o mea sure y our p erson al bef ore -and- af ter result s, the re ar e se veral step s yo u nee d to take. It is impo rt ant tha t you a ccura tely per for m e ach t ask, the n at the end of t he si x-week pro gram, repe at t he p roce ss in the same manner. Body Weight: Remo ve clot hing and shoe s and rec ord your w eight t[...]

13 Skin fold Mea sure ment s T o accura tely t rack y our progr ess t hrough t hi s six-week program, it is necess ary to take sk infold measurement s. B y measuring yourself in this way , you w i ll be able to deter m ine your lean- body mass and your bod y-fat percen tage. T he goal of this pr ogram is to incr ease your lean-b ody mass and decre [...]

14 Using Ca lipe rs Whe n Meas uring Skin fold s The pro cedure f or measuring skinfold thick ness is to gr asp firmly with the thumb and fore finger a fold of skin and sur face fat and p u ll it away fro m the underlying muscle. T ake the cal iper in your other hand and open the jaw s. Clamp t he jaw s over the pinched sk i n and fat. The jaws exe[...]

15 To Use The Nomogram: 1) Lo cate the sum of your t hree sk i n folds in t he right column and mark i t. 2) Loc ate your age in year s on the far lef t column and mark it . 3 ) C onnect the t wo m arks w ith a s traightedge. Where the str ai ght edge int ersec ts the line in the middle column app ropriate to you, you wil l find your bod y-fat perc[...]

16 Calc ulating L ean Bod y Mass Now that you k now your bod y-fat perc entage, y ou can calcul a te your lean-b ody percen tage. This wil l event ua lly show you how many pounds of muscle wer e added to your bod y , af ter completing t he pr ogram. For Exam ple: Bef ore t he pr ogram, Joe weighs 20 0 pounds ( 9 0.7 kg ) and measures 30 % f at, whi[...]

17 Name Age Height Weight Loss Weight Before Muscle Gain Weight After Fat Loss Please follow the instructions in the “Measurements” section for measuring circumferences. Y our Result s Summar y Sheet Mea surem ent s Right Arm Left Arm 2” (5 cm) Above Navel Navel 2” (5 cm) Below Navel Hips Right Thigh Left Thigh Percent Body Fat Be fore Af t[...]

18 GUIDELINES Week 1 & 2 All exer c ises should be prac ticed with one se t of 8 t o 1 2 repetitions. The st yle of per formanc e is v er y impor tan t. T he movement for each r epetition shou ld be 4 sec onds in the p ositive phase and 4 seconds in the negati ve. Keep the motion slow and smoot h. W hen 1 2 repetit i ons are accompli she d , in[...]

19 Y ou will be fol low i ng a r educed- calorie nu trition p rogram, w hich is divided into three t wo- week se gments. The progr am is a proven met hod for achieving ma ximal fat loss over a six-week period. It c ons ist s o f a carboh ydrate -rich, des cending-c a lorie eating plan , and a superhy dration r outine. Follow a Carbohydrate-Rich, De[...]

20 Drinking plent y of water is essen tia l to t he su ccess of thi s progr am. Drinking the r ecommended amount of w ater c an seem l ike a chall enge at first . St ick wit h it. Car r y a large spor t bot tle or si mila r item with you throughout the day . Aft er sever a l weeks, you will find that you ac tual ly thirst for more and m ore wa ter [...]

21 The menus in the Bow flex® eating plan are designed for max i mum fat-loss ef fecti veness and nut ritional value. For bes t results, fol low them exactl y . Ever y at tempt has been m ade to util ize current popular brand names and accur ate calori e count s, which are listed in t he menus. But as you probably real ize the produc ts are someti[...]

22 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 o[...]

23 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[...]

24 Shoppi ng L ist Quanti ties neede d for l is ted i tems w i ll depend on your spe c if ic selections. Review your choices and adjust the shop pi ng li s t accor di ngly . It may b e helpful for you to photocop y t h is l ist each week before doi ng your shoppi ng. Staples Orange ju ice, skim mi lk , w hol e -whe at br ead, P romi se Ultr a® Veg[...]

25 Q . I of ten get he ada che s whe n I ea t on ly 1 00 0 ca lori es a d ay . Wha t shoul d 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[...]

26 Q & A Q . W hy i s i t s o i mpor t ant I per f orm the Bow f lex ® exe rc ise s wit h a 4 -s ec ond co unt on the li f ting an d l ow e ring? A. Because a slow , smooth 4-second lifting followed by a 4-second lowering involves more muscle fibers more thoroughly than faster speeds of movement. The more completely each involved muscle fiber [...]

27 Q & A Q . I ’ m plea se d t hat I los t t he fat I wante d to los e. What do I do to m aint ain my n ew bod y we ight? 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 to a c arb oh yd rate - ric h, mo der ate - ca lori e e atin[...]

28 E x er c ise L og Please feel free to make copies of this chart to continue your exercise log. EXERCISE DATE DATE DATE DATE DATE DATE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Set[...]

29 Y our body will do what you train it to do. That’ s why it’ s important to define your goals and focus them. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force that you can ex er t aga inst r es istance at one time . Y our muscle streng th comes into pla[...]

Y ou may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy , as long as you follow the guidelines below . Understand fitness and its components : Improperly design ed programs can be dangerou s. T ake some time to review thi s man ual as wel l as other f itness gu ides. Kno w you r[...]

W ork ing Out A w orkout begins in y our mind’ s eye. Wit h con centr ation and visual izat i on you can app roach your wor kout wi th a positiv e , c onstr uctiv e at titu de. A go od pr e-wor kout mental r outine is to sit and relax , so that you can fo cus on what you are abou t to do and think about achieving your end go a l. W ar ming Up We [...]

Benc h Press — Shoulder Horizontal Adduction (and elbow extension) Chest Fl y — Shoulder Horizontal Adduction (elbow stabilized) ST ART A CTION Success T ips Pectoralis Major; Anterior Deltoid Muscles work ed: Benc h P osition: Accessor y: Pulle ys: 45˚ incline Hand Grips Chest Bar ST ART • Grasp Hand Grips in both hands. • Open your arms [...]

C h e s t E x e r c i s e s Decline Benc h Press — Shoulder Horizontal Adduction (and elbow extension) Incline Benc h Press — Shoulder Horizontal Adduction (and elbow extension) ST ART A CTION Muscles work ed: Pectoralis Major; Deltoids; T riceps Benc h P osition: 45˚ incline Accessor y: Hand Grips Pulle ys: Chest Bar Success T ips • Maintai[...]

C h e s t E x e r c i s e s Resisted P unc h — Shoulder Flexion, Elbow Extension, Scapular Protraction L ying Cable Crosso v er — Shoulder Extension/Adduction (elbow stabilized) ST ART A CTION ST ART • Lie flat on your back, head toward the Power Rod® unit. Position yourself far enough down the Bench to grasp the Hand Grips over your head wi[...]

S h o u l d e r E x e r c i s e s Rear Deltoid Ro ws — Shoulder Horizontal Abduction (and elbow flexion) Standing L ateral Shoulder Raise — Shoulder Extension (elbow stabilized) ST ART A CTION ST ART • Remove the bench and stand on the platform, straddling the seat rail and facing the Power Rod® unit. • Grasp the Hand Grips, palms facing e[...]

S h o u l d e r E x e r c i s e s S eated Shoulder Press — Shoulder Adduction (and elbow extension) F ront Shoulder Raise — Shoulder Flexion (elbow stabilized) ST ART A CTION ST ART • Sit on the bench, facing away from the Power Rod® unit. • Keep your chest up, abs tight and maintain a slight arch in lower back. • Grasp the Hand Grips, p[...]

S h o u l d e r E x e r c i s e s Shoulder Extension — (elbows stabilized) Shoulder Shrug — Scapular Elevation ST ART A CTION ST ART • Stand on the platform, facing the Power Rod® unit. • Reach down and grasp the Hand Grips, palms facing each other . • Let your arms hang at your sides. • Slowly raise your shoulders towards the back of [...]

S h o u l d e r E x e r c i s e s S capular Pr otraction — (elbows stabilized) S capular Depression ST ART A CTION ST ART • Lie on the bench, head toward the Power Rod® unit. • Grasp the Hand Grips and bring your arms straight down your sides along your trunk. • T ighten your trunk muscles to stabilize your spine while maintaining a slight[...]

S h o u l d e r E x e r c i s e s L ying Fr ont Shoulder Raise — Shoulder Flexion (elbows stabilized) ST ART A CTION ST ART • Sit on the bench facing Power Rod® unit. • Grasp the Hand Grips, palms facing down, arms straight. • Lie back slowly , supporting your head on the bench. • Keep your chest lifted, maintaining a slight arch in your[...]

S h o u l d e r E x e r c i s e s Shoulder Rotator Cuf f — Internal Rotation Shoulder Rotator Cuf f — External Rotation ST ART A CTION ST ART • Sit on the Bench, one side toward the Power Rod® unit. • Using the arm farthest from the Power Rod® unit, grasp the Hand Grip nearest you and draw that upper arm into your torso, keeping your fore[...]

S h o u l d e r E x e r c i s e s S eated L ateral Shoulder Raise — Shoulder Flexion (elbows stabilized) ST ART A CTION ST ART • Sit on the bench facing Power Rod® unit. • Spread the cuff from the Hand Grips and slide them over your forearms, near the elbow . • Keep your chest lifted, maintaining a slight arch in your lower back. • Raise[...]

B a c k E x e r c i s e s L ying L at P ulldowns Lo w Bac k Extension — Seated (with hip extension) ST ART A CTION ST ART • Sit on the bench, facing Power Rod® unit. • Grasp the Hand Grips and slide them over your forearms, tightening near your elbows. • Brace your heels on the platform, knees bent comfortably , arms crossed in front of ch[...]

P ulldowns — Shoulder Adduction (with elbow flexion) B a c k E x e r c i s e s Narr ow P ulldowns with Hand Grips — Shoulder Extension (with elbow flexion) ST ART A CTION ST ART • Attach a Hand Grip to each cable on the Lat T ower Pulleys. • Straddle the bench facing the Power Rod® unit, grasp a Hand Grip in each hand, palms facing each ot[...]

B a c k E x e r c i s e s L ying L at Fl y — Shoulder Adduction L ying Narro w L at P ulldo wns ST ART A CTION ST ART FINISH ST ART A CTION ST ART • Lie on your back, head toward Power Rod® unit, knees at the edge of bench. • Grasp the Hand Grips, then straighten your arms out to your sides, hands slightly above your head, palms facing away [...]

B a c k E x e r c i s e s S eated L at Ro ws — Shoulder Extension (and elbow flexion) ST ART A CTION ST ART • Sit on the bench facing Power Rod® unit, with your posterior near the back (leg extension) end of the bench. • Grasp the Hand Grips, palms facing each other . • Place your heels on the edge of the Standing Platform and bend your kn[...]

A r m E x e r c i s e s L ying T riceps Extension — Elbow Extension ST ART A CTION ST ART • Lie on the bench, head toward the Power Rod® unit, knees bent and feet flat on the floor . • Reach overhead and grasp the Hand Grips, palms facing upward. • Keep your hands up, near your shoulders, spreading your back and shoulders into the bench. ?[...]

A r m E x e r c i s e s Arm Exercises 47 Cr oss T riceps Extension ST ART A CTION ST ART • Sit facing away from the Power Rod® unit. • Reach one hand over the opposite shoulder (right hand over left and vice versa) and grasp a Hand Grip. Bend your elbow until your hand is above your chest, palm facing the floor . • With your free hand, stabi[...]

Arm Exercises 48 A r m E x e r c i s e s Standing Biceps Curl — Elbow Flexion (in supination) ST ART A CTION ST ART • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Hand Grips, palms facing forward. • Straighten, keeping your arms by your sides, elbows loose. • Keeping your upper arms stationary and your e[...]

A r m E x e r c i s e s Arm Exercises 49 S eated Biceps Curl — Flexion (in supination) ST ART A CTION ST ART • Sit on the bench, facing the Power Rod® unit. Keep one foot flat on the floor , and bend the other leg, bringing your foot up onto the bench, knee slightly turned outward. • With the arm on the same side as your lifted leg, reach fo[...]

Arm Exercises 50 A r m E x e r c i s e s Standing Wrist Curl ST ART A CTION ST ART • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Hand Grips, palms facing forward. • Straighten, keeping your upper arms and elbows by your sides, elbows loose. • Bend your elbows 90°, palms up, and maintain that position thr[...]

A r m E x e r c i s e s Arm Exercises 51 Re verse Curl — Elbow Flexion (in pronation) ST ART A CTION ST ART • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Hand Grips, palms facing backward. • Straighten, keeping your upper arms and elbows by your sides, elbows loose. • Keeping your palms facing down, use[...]

A r m E x e r c i s e s Arm Exercises 52 “Rope” P ushdown — Elbow Extension ST ART A CTION ST ART • Straddle the Seat Rail, facing the Power Rod® unit. • With each hand, grasp the opposite Hand Grip (right to left, etc.), palms facing down. • Stand approximately 2-3 feet or .6-.9 m from Lat T ower (adjust for comfort). • Cross the ca[...]

A b d o m i n a l E x e r c i s e s Re verse Crunc h — Spinal Flexion Resisted Re verse Crunc h — Spinal Flexion ST ART A CTION ST ART • Face the Power Rod® unit, and attach an Ankle Cuff to each ankle. • Lie back on the bench, head away from the Power Rod® unit. • Bend your hips and knees at 90° angles, as shown. • Reach behind your[...]

A b d o m i n a l E x e r c i s e s S eated (Resisted) Abdominal Crunc h — Spinal Flexion S eated (Resisted) Oblique Abdominal Crunc h — Spinal Flexion/Rotation ST ART A CTION ST ART • Cross one arm over the opposite shoulder , grasp a Hand Grip, and rest the hand on your shoulder or chest, palm facing down. • Lower back can start out flat [...]

A b d o m i n a l E x e r c i s e s T runk Rotation ST ART A CTION ST ART • Sit sideways on the bench, one side toward the Power Rod® unit. Grasp Hand Grip closest to you with both hands. • Raise both arms up near shoulder level, hands extended over the leg closest to the Power Rod® unit. • Keep your elbows slightly bent. • T ighten your [...]

L e g E x e r c i s e s L ying Leg Extension ST ART A CTION ST ART • Sit on bench, facing the Power Rod® unit. Secure Ankle Cuff around one ankle (don’t cross cables). • Lie back on the bench, head supported. Bend the active leg approximately 90° (tall users will need to modify this position). • Clasp your hands around the active thigh be[...]

L e g E x e r c i s e s Ankle In v er sion ST ART A CTION ST ART • Sit on the Bench, with one side to the Power Rod® unit. • Attach an Ankle Cuff around the ball of the inside foot (closest to pulley). • Straighten the attached leg and sit up straight. • Allow the foot to rotate toward the Power Rod® unit, keeping tension in the cables. ?[...]

L e g E x e r c i s e s Leg Exercises Standing Hip Abduction ST ART A CTION ST ART • Stand to one side of the Seat Rail, one side next to Power Rod® unit. • Secure Ankle Cuff around the ankle furthest from the Power Rod® unit. Keep leg straightened, but knee loose. • Adjust your position so that there is some tension in the cables at the st[...]

L e g E x e r c i s e s Leg Exercises S eated Hip Abduction ST ART A CTION ST ART • Sit sideways on the bench and attach an Ankle Cuff to the ankle farthest from the Power Rod® unit. • Sit far enough from the Power Rod® unit that there is tension in the cable at the start of the exercise. • Lift leg with cuff in front of you, at a 45° angl[...]

60 6 - Week Sa tis fac tion Guara ntee We w ant y ou to kn ow t hat the Bow flex ® Mot ivat or ® 2 h ome g ym is a super ior pr oduc t. Your sa tisfa ction is guar antee d. I f , for an y re ason, y ou are not 1 0 0 % sa tisfie d wi th y our B ow flex ® Moti vator ® 2 h ome g ym, please follow t he ins tr uction s below to ret urn your mer chan[...]

© 20 05, Nautilus Inc. All Rights Reserved. 1640 0 SE Nautilus Drive, V ancouver , W ashington, USA 98683. Bowflex, and Moti vator are registered trademarks of Nautilus Inc. Bowflex ® Motivator ® 2 Home Gym Product Registration Card IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE Thanks for filling out this questionnaire. Y our answers are important [...]

Please fold over and tape before mailing Please fold over and tape before mailing Place Stamp Here Bowflex ® Moti vator ® 2 Home Gym 1640 0 SE Nautilus Dri ve V ancouver , W ashington, USA 98683 Wh at Is Cover ed Nautilus warrants to the original purchaser of the Bowflex ® Motivator ® 2 home gym that the Bowflex ® Motivator ® 2 home gym is fr[...]

63 Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator T eres Flexor Carpi Radialis T ensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris V astus Lateralis V astus Medialis Peroneus Longus Extensor Digitorum Longus T ibialis Anterior Posterior Deltoid Infraspinatus T e[...]

©2005. Nautilus Inc. All rights reserved. Nautilus, Inc., W orld Headquar ter s, 16400 S.E. Nautilus Dri ve, V ancouver , Washington, USA 98683. Bowflex, the Bowflex Logo, Motivator , and Power Rod are either registered trademarks or trademarks of Nautilus, Inc. All others are trademarks of their respecti ve companies. Thi s ma nu al i s written a[...]