Bowflex Ultimate 51370 Bedienungsanleitung

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Richtige Gebrauchsanleitung

Die Vorschriften verpflichten den Verkäufer zur Übertragung der Gebrauchsanleitung Bowflex Ultimate 51370 an den Erwerber, zusammen mit der Ware. Eine fehlende Anleitung oder falsche Informationen, die dem Verbraucher übertragen werden, bilden eine Grundlage für eine Reklamation aufgrund Unstimmigkeit des Geräts mit dem Vertrag. Rechtsmäßig lässt man das Anfügen einer Gebrauchsanleitung in anderer Form als Papierform zu, was letztens sehr oft genutzt wird, indem man eine grafische oder elektronische Anleitung von Bowflex Ultimate 51370, sowie Anleitungsvideos für Nutzer beifügt. Die Bedingung ist, dass ihre Form leserlich und verständlich ist.

Was ist eine Gebrauchsanleitung?

Das Wort kommt vom lateinischen „instructio”, d.h. ordnen. Demnach kann man in der Anleitung Bowflex Ultimate 51370 die Beschreibung der Etappen der Vorgehensweisen finden. Das Ziel der Anleitung ist die Belehrung, Vereinfachung des Starts, der Nutzung des Geräts oder auch der Ausführung bestimmter Tätigkeiten. Die Anleitung ist eine Sammlung von Informationen über ein Gegenstand/eine Dienstleistung, ein Hinweis.

Leider widmen nicht viele Nutzer ihre Zeit der Gebrauchsanleitung Bowflex Ultimate 51370. Eine gute Gebrauchsanleitung erlaubt nicht nur eine Reihe zusätzlicher Funktionen des gekauften Geräts kennenzulernen, sondern hilft dabei viele Fehler zu vermeiden.

Was sollte also eine ideale Gebrauchsanleitung beinhalten?

Die Gebrauchsanleitung Bowflex Ultimate 51370 sollte vor allem folgendes enthalten:
- Informationen über technische Daten des Geräts Bowflex Ultimate 51370
- Den Namen des Produzenten und das Produktionsjahr des Geräts Bowflex Ultimate 51370
- Grundsätze der Bedienung, Regulierung und Wartung des Geräts Bowflex Ultimate 51370
- Sicherheitszeichen und Zertifikate, die die Übereinstimmung mit entsprechenden Normen bestätigen

Warum lesen wir keine Gebrauchsanleitungen?

Der Grund dafür ist die fehlende Zeit und die Sicherheit, was die bestimmten Funktionen der gekauften Geräte angeht. Leider ist das Anschließen und Starten von Bowflex Ultimate 51370 zu wenig. Eine Anleitung beinhaltet eine Reihe von Hinweisen bezüglich bestimmter Funktionen, Sicherheitsgrundsätze, Wartungsarten (sogar das, welche Mittel man benutzen sollte), eventueller Fehler von Bowflex Ultimate 51370 und Lösungsarten für Probleme, die während der Nutzung auftreten könnten. Immerhin kann man in der Gebrauchsanleitung die Kontaktnummer zum Service Bowflex finden, wenn die vorgeschlagenen Lösungen nicht wirksam sind. Aktuell erfreuen sich Anleitungen in Form von interessanten Animationen oder Videoanleitungen an Popularität, die den Nutzer besser ansprechen als eine Broschüre. Diese Art von Anleitung gibt garantiert, dass der Nutzer sich das ganze Video anschaut, ohne die spezifizierten und komplizierten technischen Beschreibungen von Bowflex Ultimate 51370 zu überspringen, wie es bei der Papierform passiert.

Warum sollte man Gebrauchsanleitungen lesen?

In der Gebrauchsanleitung finden wir vor allem die Antwort über den Bau sowie die Möglichkeiten des Geräts Bowflex Ultimate 51370, über die Nutzung bestimmter Accessoires und eine Reihe von Informationen, die erlauben, jegliche Funktionen und Bequemlichkeiten zu nutzen.

Nach dem gelungenen Kauf des Geräts, sollte man einige Zeit für das Kennenlernen jedes Teils der Anleitung von Bowflex Ultimate 51370 widmen. Aktuell sind sie genau vorbereitet oder übersetzt, damit sie nicht nur verständlich für die Nutzer sind, aber auch ihre grundliegende Hilfs-Informations-Funktion erfüllen.

Inhaltsverzeichnis der Gebrauchsanleitungen

  • Seite 1

    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 [...]

  • Seite 2

    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 .............................................................[...]

  • Seite 3

    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 [...]

  • Seite 4

    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 [...]

  • Seite 5

    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) [...]

  • Seite 6

    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 [...]

  • Seite 7

    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[...]

  • Seite 8

    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[...]

  • Seite 9

    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 [...]

  • Seite 10

    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 [...]

  • Seite 11

    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[...]

  • Seite 12

    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[...]

  • Seite 13

    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 [...]

  • Seite 14

    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[...]

  • Seite 15

    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[...]

  • Seite 16

    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[...]

  • Seite 17

    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[...]

  • Seite 18

    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[...]

  • Seite 19

    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[...]

  • Seite 20

    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[...]

  • Seite 21

    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[...]

  • Seite 22

    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[...]

  • Seite 23

    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 [...]

  • Seite 24

    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[...]

  • Seite 25

    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[...]

  • Seite 26

    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 [...]

  • Seite 27

    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[...]

  • Seite 28

    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[...]

  • Seite 29

    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 [...]

  • Seite 30

    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[...]

  • Seite 31

    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[...]

  • Seite 32

    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[...]

  • Seite 33

    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 [...]

  • Seite 34

    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[...]

  • Seite 35

    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[...]

  • Seite 36

    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 [...]

  • Seite 37

    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 ) [...]

  • Seite 38

    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[...]

  • Seite 39

    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. • [...]

  • Seite 40

    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 [...]

  • Seite 41

    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 [...]

  • Seite 42

    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[...]

  • Seite 43

    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[...]

  • Seite 44

    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[...]

  • Seite 45

    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 [...]

  • Seite 46

    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 [...]

  • Seite 47

    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[...]

  • Seite 48

    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[...]

  • Seite 49

    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 , [...]

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    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[...]

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    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[...]

  • Seite 52

    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 [...]

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    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 [...]

  • Seite 54

    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[...]

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    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[...]

  • Seite 56

    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 [...]

  • Seite 57

    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 [...]

  • Seite 58

    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[...]

  • Seite 59

    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[...]

  • Seite 60

    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[...]

  • Seite 61

    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[...]

  • Seite 64

    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 [...]

  • Seite 65

    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,[...]

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    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 [...]

  • Seite 67

    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[...]

  • Seite 68

    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[...]

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    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[...]

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    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[...]

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    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[...]

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    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[...]

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    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 [...]

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    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 [...]

  • Seite 75

    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 [...]

  • Seite 76

    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 [...]

  • Seite 77

    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?[...]

  • Seite 78

    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[...]

  • Seite 79

    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[...]

  • Seite 80

    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[...]

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    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[...]

  • Seite 82

    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[...]

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    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[...]

  • Seite 84

    ©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[...]

  • Seite 85

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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)[...]

  • Seite 88

    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[...]

  • Seite 89

    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 [...]

  • Seite 90

    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 .[...]

  • Seite 91

    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[...]

  • Seite 92

    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[...]

  • Seite 93

    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[...]

  • Seite 94

    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[...]

  • Seite 95

    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[...]

  • Seite 96

    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[...]

  • Seite 97

    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[...]

  • Seite 98

    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[...]

  • Seite 99

    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/[...]

  • Seite 100

    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) [...]

  • Seite 101

    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:[...]

  • Seite 102

    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) [...]

  • Seite 103

    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[...]

  • Seite 104

    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[...]

  • Seite 105

    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[...]

  • Seite 106

    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 [...]

  • Seite 107

    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. ■ [...]

  • Seite 108

    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 [...]

  • Seite 109

    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[...]

  • Seite 110

    ©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[...]