Nautilus S912 manual

Model : S 9 12 P/ N : 0 01- 69 3 6 Rev A ( 06 / 20 06 ) Ow ner ’s Manual C o mm e r c i a l Se r i e s Be S tro ng. ™[...]

2 Thank you for purchasing the Nautilus ® Commercial Series S912 gym. For more than 30 years Nautilus has been producing the world’ s finest fitness equipment used in health clubs and homes around the globe. We hope this product exceeds your expectations and is a valuable tool for your facility . Please carefully read through this manual to fami[...]

3 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual T ABLE OF CONTE NT S Safety Requirements ............................................................. 4 General Guidelines For Safe Operation ................................. 5 Stations .................................................................................[...]

4 SAFETY REQUIREMENTS: SA VE THESE INSTRUCTIONS! The following definitions apply to the words “Danger” and “Warning” found throughout this manual: DANGER! Used to call attention to IMMEDIA TE hazards which, if not avoided, will result in immediate, serious personal injury or loss of life. W ARNING! Used to call attention to POTENTIAL hazard[...]

5 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual SAFETY REQUIREMENTS: SA VE THESE INSTRUCTIONS! The safety level provided by the design of this equipment can only be maintained when the equipment is regularly examined for damage and wear . Inoperable components should be replaced immediately or the equipment be put o[...]

6 PRODUCT FEA TURES Stations Prone Leg Curl/Seated Leg Extension Dual Handle Lat Pull CX Plus ™ Press Arm Nitro ® Press Handles Nautilus ® Commercial Ab Crunch Nautilus ® Commercia Dual Pivot Chest Fly Leg Press with 4-bar linkage Dual Handle Low Row • • • • • • • • Dual Handle Lat Pull Nitro ® Press Handle Prone Leg Curl/Seat[...]

7 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual PRODUCT FEA TURES Adjustment points Leg Curl/Ext seat adjustment Foot pad adjustment Converging Press arm adjustment handle Ab crunch/Chest fly seat adjustment • • • • Dual Pivot Pec Fly Pec Fly Adjustment Dual Handle Low Row Abdominal Crunch Weight stack Foot [...]

8 S912 FEA TURES W eight Selection and Adjustment T o 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 fully inserted in place before lifting (the magnetized pin will stick onto the selected weight). In gener[...]

9 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual S9 1 2 FEA TURES Converging Press Arm Adjustment The converging press arm is adjustable on this machine to allow you to perform various exercises including chest press, shoulder press, and incline press. T o adjust, hold one of the press arm support handles with one ha[...]

10 S912 FEA TURES Seat Adjustment (Pec Fly/Abdominal Crunch exercises) Pull up on the adjustment handle located directly under the front of the seat. Slide seat forward or backward to desired position. Make sure the seat is completely locked into position before performing any exercises. Hand Grips Grasp the handle to form a grip as shown in the ph[...]

1 1 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual S9 1 2 FEA TURES Dual Handle Grips These handgrips offer two length adjustments. For the longer length adjustment simply attach the longer of the two D-rings to the cable attachment clip. For the shorter adjustment, attach the shorter D-ring as shown.[...]

1 2 General Strength Guidelines Determine your goal: Power/Speed: Ability to do something in short bursts and be stronger and more powerful performing that task, like jumping or pushing. Hypertrophy: Larger muscle size Endurance: Ability to work with a moderate load over a longer period of time without getting fatigued. Once you have determined the[...]

1 3 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual If control is still a challenge, adding another form of challenge is inappropriate (this means that adding more weight or more sets to an exercise that is already difficult or more complex is a bad idea). T o progress in one area you may have to temporarily regress o[...]

1 4 Core Exercises The following pages contain information on how to correctly perform core S912 exercises. Be sure to follow the instruction labels on the machine for each exercise station’ s equipment settings. Core Exercise Muscles Worked Chest Press : Shoulder horizontal adduction with elbow extension Pectoralis major , anterior deltoid, tric[...]

1 5 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual Chest Press Muscles W orked This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid) and the triceps, muscles on the back of the upper arm. Starting Position Adjust the seat back to the Chest Press po[...]

1 6 Incline Press Muscles W orked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior and middle deltoids) and the triceps, muscles on the back of the upper arm. Starting Position: Adjust the seat back to the Incline Press position, as noted on the seat back label. Adjust the seat bott[...]

1 7 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual Shoulder Press Muscles W orked This exercise emphasizes the chest muscles (pectoralis major), the front shoulder muscles (anterior deltoid), the back shoulder muscles (posterior deltoid and upper trapezius) and the triceps muscles on the back of the upper arm. Starti[...]

18 T riceps extension Muscles W orked This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion. Starting Position Adjust the seat back to the vertical position, as shown in the Start photo below . Adjust the s[...]

19 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual Lat Pulldown Muscles W orked This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of the upper back. It also involves the biceps, muscles of the front of the upper arm which are responsible for bending the[...]

20 Leg Curl Muscles W orked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitneonosus) on the back of the thigh as well as the gluteals. Starting Position: Adjust the seat bottom and seat back to the Leg Curl position as noted on the seat position labels. Adjust press arm to rearmost position as shown in t[...]

2 1 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual Leg Extension Muscles W orked: This exercise emphasizes the muscles on the front of the upper thigh, the quadriceps muscle group, which are responsible for straightening your leg against resistance. This powerful muscle group helps provide stability for the knee join[...]

22 Leg Press Muscles W orked: This exercise emphasizes the large muscles of the upper front of the leg, the quadriceps muscle group, gluteus maximus and the hamstrings. Starting Position: Determine the proper bench position by adjusting the seat so when the feet are placed on the foot plate, the knees are bent slightly past 90 degrees or a position[...]

23 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual Seated Calf Raise Muscles W orked: Emphasizes the muscles of the lower leg, the gastrocnemius and soleus. Starting Position: Place the balls of your feet on the foot plate. Lift your chest, tighten your abs and maintain a very slight arch in your lower back. Push back[...]

24 Pec Fly Muscles W orked: This exercise emphasizes the large muscles of the chest (pectoralis major) and the front shoulder muscles (anterior deltoid). Starting Position: Adjust the seat to its rearmost position (#10 on seat position label). Adjust the pec arm to get the desired amount of pre-stretch. Pop pin is on the base on your right when you[...]

25 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual Abdominal Crunch Muscles W orked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus). Starting Position: Adjust the seat to its rearmost position (#10 on seat position label). Sit on the seat pad with feet restin on [...]

26 Mid Row Muscles W orked: This exercise emphasizes the large pulling muscles of your upper back (trapezius) as well as the deltoids and rhomboids. The biceps muscles on the front of the upper arm are also involved in this movement. Also emphasizes the core for stability . Starting Position: Stand with feet shoulder width apart facing the low pull[...]

27 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual Arm Curl Muscles W orked: This exercise emphasizes and develops the biceps muscles (as well as the brachialis and brachioradialis), which are located on the front of your upper arms and are primarily responsible for bending your elbows. Starting Position: Facing the m[...]

28 Seated Row Muscles W orked 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 arm are also involved in this movement. Starting Position Sit on the floor facing the machin[...]

29 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual[...]

30 Machine Maintenance Recommendations Congratulations on choosing the Nautilus ® S912 Strength System. We know that keeping your equipment in the best working condition is important to you and your customers, so please take a few minutes to read the following maintenance instructions. Parts & Services Regular and scheduled maintenance will pr[...]

3 1 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual Cleaning 1. UPHOLSTERY CLEANING AND PROTECTION • Keep pads free of perspiration at all times. • Clean and disinfect upholstery at the end of each day , especially areas where perspiration and scalp oil collect. • Clean all outside surfaces with non-abrasive, no[...]

32 LIMITED WARRANTY A ll Nau t ilus ® exercise pr oduct s are warr an ted t o t he commercial marke t purchaser t o be fr ee f rom de f ect s i n mat er ials and wor k manship . Warran t y cover age valid t o t he ori ginal purchaser onl y and pro of o f t he purchase w ill be requir ed. A ny pr oduct s old or p laced in an a pp licat ion no t rec[...]

33 Naut ilus ® C ommer c ial V e r t ic al Se rie s S 91 2 Ow ne r ’ s Ma nual IMPO R T ANT CONT ACT NUMBE RS 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 C USTOME R SERV IC E • NO RTH A ME RI CA OFFI C E[...]

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