Nautilus SELECTTECH 552 manual

Be Strong . ™ P / N : 0 0 0 - 6 0 6 9 Rev C ( 0 6 / 20 0 7 ) Ow ner ’s Manual S el e c t T e ch ® 55 2 D u m bb e l ls[...]

2 pref a ce Congrat ulations on the your purc hase of the Nautilus ® SelectT ec h ® Dumbbell set. This innov ative dumbbell is a versatile training tool that will help you reac h your fitness goal. This product has been carefully engineered and manuf act ured to provide a wide arra y of w eight options starting at 5 lbs (2.27 kg) and going all th[...]

3 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual t able of cont ent s IMPORT ANT SAFETY INSTRUCTIONS ................. 4 PRODUCT SPECIFICA TIONS .......................................... 5 SELECTTECH ® OPERA TION ................................... 6 GETTING TO KNOW YOUR NAUTILUS® SELECTTECH ® DUMBBELLS ....................................[...]

4 s afety requirements IMPOR T ANT SAFET Y INFORMA TION: SA VE 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 . W ARNING A T TENTION DANGER IMMEDIA TE AC TION REQUIRED CA UTION Rea[...]

5 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual produ ct specifica tions and terms Dumbbell Assembly W eight = Approx. 23.6 kilograms (58 lbs.) 40 cm 23 cm 20.5 cm (15 3/4”) (9”) (8”) 40 cm 23 cm 20.5 cm (15 3/4”) (9”) (8”) Handle Adjustment Knob Plates Base Locking T ab Correct T ab Points Outward Incorrect T ab Reversed All Lock[...]

6 select tech ® oper a tio n Figure 1 Figure 2 W eight will increment in the following 1 5 steps: 5 7.5 10 12.5 15 17.5 20 22.5 25 30 35 40 45 50 52.5 Getting to know your Nautilus ® SelectT ech ® Dumbbells The Nautilus ® SelectT ech ® ND 552 dumbbells are shipped fully assembled, one dumbbell to a box. After carefully removing the dumbbell fr[...]

7 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual selecttech ® locking mechanism Understanding and testing the locking mechanism function The Nautilus ® SelectT ech ® Dumbbell features a patent pending locking mechanism designed to assure proper and complete selection of the weight plates as well as to ensure weight plate retention during th[...]

8 we igh t select ion Side 1 Side 2 T otal dumbbell weight W eight settings selected 20 lbs (9 kg) 30 lbs (13.6 kg) 25 lbs (11.4 kg) W eight Difference 10 lbs (4.5 kg) W eight Distribution 10 lbs (4.5 kg) 15 lbs (6.8 kg) 25 lbs (11.4 kg) W eight offset + 5 lbs (2.27 kg) W ARNING A T TENTION D ANGER IMMEDIA TE A C TION REQUIRED CA UTION Do not inten[...]

9 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Start the biceps curl with a neutral wrist and forearm position (palm facing leg). As the curl progresses from the start to finish position, the wrist should be rotated progressively outward (palm up). During this curl the user will be lifting the weight of the dumbbell (25 lbs [11.4 kg]) with t[...]

1 0 mai ntenan ce O p ti on al e x er ci se be nc h a nd m a t a r e a v ai l a b le se pa ra te ly . C h ec k o ut t h e s el ec ti on o f p ro du ct s a v a il ab le fr o m N au ti lu s, I n c . at ww w . na ut il u s . c om Nautilus ® SelectT ech ® Dumbbell Stand This at tractive st and feat ures an ergonomic design to enhance the functionalit[...]

1 1 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual troubleshoo ting T roubleshooting guide Problem Solution Dumbbell handle does not fully insert into base when no plates are selected (handle has no plates attached). 1. Make certain that both adjustment knobs are set directly to the num - ber 5. Dumbbell handle does not fully insert into base [...]

1 2 Workout 1 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Flat Chest Press Overhead Press Lying T riceps Extension Overhead T riceps Extension Single Arm Row Standing Curl Concentration Curls Workout 2 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Stationary Lunge Stiff-Leg Dead Lift Calf Raise Ab Crunch Lying T runk Rotatio[...]

1 3 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Workout 5 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps 30d Incline Chest Press Lateral Raise Overhead T riceps Extension T riceps Kickback Wide Row 60d Incline Curl Scott Curl Workout 6 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Wide Squat Calf Raise Ab Crunch Lying T[...]

1 4 Workout 10 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Stiff-Leg Dead Lift Wide Squat Calf Raise Reverse Crunch Lying T runk Rotation Workout 11 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Flat Chest Press 60d Incline Press Lying T riceps Extension 60d Incline T riceps Extension Single Arm Row Standing Curl 60d Incline[...]

1 5 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Workout 15 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Flat Fly Flat Chest Press Seated Overhead Press Lying T riceps Extension Overhead T riceps Extension Single Arm Row Rear Delt Row Standing Curl Scott Curl Workout 16 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Wid[...]

1 6 BREAKFAST : 300-335 calories A. 1/2 New Y ork style bagel (125) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) B. 1/2 serving of Champion Metabolol II ® (130) 1 cup of 1% milk (200) C. 1 cup of Honey Nut Cheerios ® (115) 1/2 cup of 1% milk (100) 1 cup of orange juice (110) D. 1 egg, any style (80) 1 slice o[...]

1 7 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual BREAKFAST : 455-490 calories A. 1 New Y ork style bagel (250) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) B. 1 serving of Champion Metabolol II ® (260) 1 cup of 1% milk (200) C. 2 cups of Honey Nut Cheerios ® (230) 3/4 cup of 1% milk (150) 1 cup of oran[...]

1 8 Leg Exercises Wide Squats ST ART ACTION ST ART • Grab the dumbbell with both hands and st and with you feet slightly wider than shoulder width apart. • Slightly rot ate your hips out ward, f eet and knees should be lined up in that out ward position as well. • St abilize your torso by lifting your c hest, tightening your abs and maintaini[...]

1 9 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Leg Exercises Stationary Lunges Stiff-leg Dead Lift ST ART ACTION ST ART • St and with your f eet approximately shoulder width apart • Hold the dumbbells down in front of your thighs with your palms facing bac k. • St and with a very slight bend at the knees. • Keep the c hest lifted, [...]

20 Leg Exercises Reverse Lunge ST ART ACTION ST ART • St and with your f eet together . • Hold the dumbbells at your sides with your palms facing inward. • Keep the c hest lifted, abs tight and a slight arch in the low er bac k. • Initiate the mov ement by tightening your glutes and slowly pivoting your leg from your hip. Mov e your entire [...]

2 1 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Chest Exercises Flat Chest Press Incline Chest Press ST ART ACTION Muscles worked P ectoralis major , deltoids and triceps Bench position Inclined to 45 degrees Success tips • Maint ain a 60-90 degree angle between your upper arms and torso at the st art of the motion and slightly more than [...]

22 Chest Exercises Flat Chest Fly Incline Chest Fly ST ART ACTION ST ART • Grab the dumbbells and lie bac k on the bench. • Rotate your upper arms awa y from your torso so that your elbows and palms are pointing upward. • Maint ain a slight bend at the elbow and stabilize your wrist in a neutral position. • Raise your c hest, pinc h your sh[...]

23 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Chest Exercises Decline Chest Press ST ART ACTION ST ART • Grab the dumbbells and lie bac k on the bench. • Bend your elbows bac k, keeping your arms at approximately 60-90 degrees awa y from your sides, and your elbows equal to your shoulder . • Raise your c hest, pinc h your shoulder bl[...]

24 Arm Exercises Standing Curls Concentration Curls ST ART ACTION ST ART • Sit on the benc h sidewa ys and place your f eet flat on the floor slightly wider than shoulder width. • Grab the dumbbell and rest the bac k of your upper arm against the inside of your leg just abov e the knee. • The arm holding the dumbbell should be slightly bent m[...]

25 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Arm Exercises Incline Bench Curls Scott Curls — Standing Concentration Curls ST ART ACTION ST ART • Grab the dumbbell and rest the bac k of your upper arm against the upper portion of the bench pad. • The arm holding the dumbbell should be slightly bent maint aining tension on the biceps.[...]

26 Arm Exercises Overhead T riceps Extension T riceps Kickback ST ART ACTION ST ART • Kneel with one leg on the benc h, bend for ward at the hips and place one hand on the bench. • Support yourself with one arm on the bench and hold the dumbbell with the other with your palm facing in. • Keeping your elbow bent, bring your upper arm to your s[...]

27 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Arm Exercises L ying T riceps Extension Hammer Curls ST ART ACTION ST ART • St and with your f eet shoulder width apart and knees slightly bent. • Grab the dumbbells with your palms facing inw ard toward eac h other . • St abilize the hips, knees and spine. • Curl the dumbbells for ward[...]

28 Back Exercises Single Arm Row — Alternating Rows Wide Rows ST ART ACTION ST ART • While st anding holding the dumbbells, lean for ward at the hip allowing the arms to extend directly in line with the resistance. • Keep your spine in a st able position. • Rotate the shoulder so that you palms are facing behind you. • Allow your arms to [...]

29 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Back Exercises Dead Lifts ST ART ACTION ST ART • P osition your feet in line with the dumbbell about shoulder width apart. • P oint your toes out ward slightly and direct the thighs to the same outward angle as the feet. • Hold the dumbbells with your palms facing bac kward. • Under con[...]

30 Ab Crunch Reverse Crunch ST ART ACTION ST ART • Lie on your bac k with your head resting on the bench. • Bend your knees fully . • Determine these positions and maintain throughout the ex ercise. • Reac h ov er the head and grasp the benc h with eac h hand. • Relax the nec k. • Tighten your abs and slowly curl your hips tow ard your [...]

31 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Abdominal Exercises L ying T runk Rotation T wisting Side Crunch ST ART ACTION ST ART • Lie bac k flat on the benc h and place one hand behind the head of the involv ed side. • Place legs behind the roller pads for added support, as shown. • Y our bac k can st art flat against the benc h [...]

32 Abdominal Exercises L ying Leg Raise ST ART ACTION ST ART • Lie on your bac k with your head resting on the bench. • Tighten your abs and flat ten your bac k against the benc h. • Bend your knees and hips to 90 degrees. • Reac h to the side and grasp the benc h with eac h hand. • Relax the nec k. • Tighten your abs and slowly extend [...]

33 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Shoulder Exercises Standing Shoulder Press Lateral Raise ST ART ACTION ST ART • Grab the dumbbells with the palms facing eac h other . • St and with your f eet slightly wider than shoulder width apart. • Maint ain an erect spinal alignment with the chest lif ted, abs tight and a slight cu[...]

3 4 Shoulder Exercises Seated Overhead Press Front Raise ST ART ACTION ST ART • Grab the dumbbells and st and up straight. • F eet should be approximately shoulder width a part. • Keep your chest lif ted, abs tight and a slight arch in the low er bac k. • Hold the dumbbells in front of you with your palms facing back. • Keep the arms stra[...]

35 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Shoulder Exercises Rear Delt Row Shrugs ST ART ACTION ST ART • Grab the dumbbells and st and up straight. • F eet should be approximately shoulder width a part. • Keep your chest lif ted, abs tight and a slight arch in the low er bac k. • Hold the dumbbells naturally to your sides. • [...]

36 limited w arranty All N autilus® ex ercise products are warranted t o the retail purchaser t o b e free from def ec ts in materials and workmanship. Warranty coverage valid to the original purchaser only and proof of the purchase will be required. Any product sold or p laced in an app lication not recommended by Nautilus, Inc. ( “Nautilus ”[...]

Nautilus ® SelectT ech ® Dumbbells Product Registration Card IMPORT ANT! MAIL WITHIN 30 DA YS OF PURCHASE Thanks 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. PLEASE PRINT CLEARL Y – TH[...]

What Is Covered Nautilus, Inc. warrants to the original purc haser of the Nautilus ® SelectT ec h ® Dumbbells that the Nautilus ® SelectT ec h ™ equipment is free from defects in materials or workmanship, with the ex ceptions st ated below . This warranty is not transferable or applicable to any person other than the original purc haser and is[...]

39 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual imp ort ant cont a ct nu mbe rs If you need assistance, please hav e both the serial number of your mac hine and the date of purc hase av ailable when you contact the appropriate Nautilus office listed below . Serial number location shown on P roduct Specifications and T erms. WORL DWIDE C US[...]

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