Nautilus NS 300X manual

Be Strong . ™ Model : NS 3 0 0 X P/ N: 0 01- 6 9 9 5 R ev A (0 9 / 20 / 20 0 6 ) NS 3 0 0 X O wn e r s M a n u a l & Fi t n e s s G u i d e[...]

2 TABLE OF CONTENTS Safety Information ........................ 4 Getting To Know Your Machine .. 5 Using Your Machine ...................... 6 Maintenance .................................. 6 Defining Your Goals ...................... 7 The Workouts The 20 Minute Better Body Workout ............ 9 Complete Conditioning ............................[...]

3 Naut ilus NS 30 0X SAFETY INFORMATION IMPORTANT SAFETY INFORMATION: SAVE THESE INSTRUCTIONS The following definition applies to the word “Warning” found throughout this guide: Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury . 1. R ead an d und er s t an d t he co mp le t e O w ne r s[...]

4 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 off[...]

5 Naut ilus NS 30 0X 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 w[...]

6 Using Cable Station Hand Grips: These handgrips can be used as regular grips, hand cuffs or ankle 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 utili[...]

7 Naut ilus NS 30 0X 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 co[...]

8 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. The workout routines found in this manual are professionally designed and written to tar[...]

9 Naut ilus NS 30 0X 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 resistan[...]

1 0 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[...]

1 1 Naut ilus NS 30 0X 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 pro- gressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to nea[...]

1 2 CHEST PRESS CHEST EXERCISES START FINISH Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the upper portion. 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 seate[...]

1 3 Naut ilus NS 30 0X PEC DEC - Shoulder Horizontal Adduction (elbow stabilized in slight flexion) CHEST EXERCISES START FINISH 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 [...]

1 4 FRONT SHOULDER RAISE —Shoulder Flexion (elbow stabilized near extension) SHOULDER EXERCISES START FINISH Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the rear deltoids, as well as the rear portion of the middle deltoids, the posterior rotator cuff, upper lat and teres major) as well as the trapezius and r[...]

1 5 Naut ilus NS 30 0X SEATED SHOULDER PRESS — Shoulder Abduction (and elbow extension) SHOULDER EXERCISES START FINISH Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscles of the rotator cuff (supraspinatus) and the upper trapezius muscles. Starting position: • Stand facing perpendicular to the [...]

1 6 WIDE PULLDOWNS — Shoulder Adduction (with elbow flexion) BACK EXERCISES START FINISH 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 b[...]

1 7 Naut ilus NS 30 0X SEATED LAT ROWS — Shoulder Extension (with elbow flexion) BACK EXERCISES START FINISH 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 u[...]

1 8 LOW BACK EXTENSIONS BACK EXERCISES START FINISH Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your back. The biceps muscles on the front of the upper arm are also involved in this exercise. Starting position: • Stand facing the low pulley station,[...]

1 9 Naut ilus NS 30 0X UPRIGHT ROW — Shoulder Horizontal Abduction (and elbow flexion) BACK EXERCISES START FINISH 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 st[...]

20 TRICEPS PUSHDOWN — Elbow Extension ARM EXERCISES START FINISH 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 [...]

2 1 Naut ilus NS 30 0X SEATED TRICEPS EXTENSION — Elbow Extension ARM EXERCISES START FINISH Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps provide stability for the knee joint and i[...]

22 STANDING LEG CURL — Knee stabilized in flexion LEG EXERCISES START FINISH Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as spot reduction. This exercise will not remove fat from this area, but it will strengthen and build these muscles. Starting posi[...]

23 Naut ilus NS 30 0X STANDING CALF RAISE — Ankle Plantarflexion (knee stabilized in slight flexion) LEG EXERCISES START FINISH Muscles worked: This exercise will not burn off fat from your hips or outer thigh! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the sides of your hi[...]

24 STANDING HIP ADDUCTION LEG EXERCISES START FINISH Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Starting position: • While seated in the 45 degree position, spread the cuffs from the handles and put the arms through, positioning each cuff arou[...]

25 Naut ilus NS 30 0X 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. What Is Covered Nautilus Home Gyms The frame and welds of[...]

26 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. WORLDWI DE CUSTOME R SERV IC E • N OR TH AM ER I CA OFFI CE Nau t ilus , Inc. World Headquar t er s 16 4 0 0 S. E . Nau t ilus Dr i ve Van couver , Washing to n, U S A 9 8 [...]

27 Naut ilus NS 30 0X Be St rong. ™ F o r mo r e in f or ma t io n ab o u t ou r Na u t il u s H o m e G y ms o r o t h er Na u t il u s ® eq u ip m en t f o r y ou r ho m e , v i s i t w w w . N au t i lu s .c om . © 2 0 0 6 N au t i lus , I nc . A ll r i gh t s re s er v ed . Na ut i lu s , th e Na u ti l us l og o, M y N au t il us , He ar t[...]