User manual BOWFLEX XCEED

[. . . ] The Bowflex Xceed Home Gym Owner's Manual and Fitness Guide TM PN 001-6906 Rev. B (08/06) Costco_BFX_Xceed_OM_FINAL_print. indd 1 8/16/2006 3:39:47 PM CONGRATULATIONS on your commitment to improving your health and fitness!With the Bowflex XceedTM home gym, you have everything you need to exceed all of your physical fitness, strength, and health expectations!The Bowflex XceedTM home gym's exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available. [. . . ] · Support yourself with one arm on horizontal bar and grasp a hand grip in the vertical hammer grip position with free hand, palm facing in. · Draw elbow back so upper arm is beside body and elbow bent approximately 90º. START · Straighten elbow while keeping upper arm completely still. · When arm is straight, slowly return to start position. ACTION 40 Bowflex XceedTM Owner's Manual Costco_BFX_Xceed_OM_FINAL_print. indd 42 8/16/2006 3:41:06 PM Arm Exercises Resisted Dip ­ Elbow Extension Triceps muscles. Muscles worked: START FINISH Position: Standing ­ facing outward Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Key Points: Remove Seat and Leg Extension · Keep back straight and knees slightly bent. · Keep the abdominals tight throughout the entire motion and maintain good spinal alignment. · Stand on the platform facing away from machine. · Upper arms should be at a 90º angle from torso. START · Straighten arms down, focusing on moving elbows down and inward toward hips. · Slowly return to start position keeping tension in back shoulder muscles. ACTION Biceps Curl ­ Elbow Flexion (in Supination) Muscles worked: Biceps muscles. START FINISH Position: Standing ­ facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. · Keep trunk muscles tight and maintain a very slight arch in lower back. · Stand on platform. Lift chest, tighten abs and maintain a slight arch in lower back. START · Curl hand grips forward, then up, and then in toward shoulders while keeping elbows at sides and upper arms completely still. · Slowly lower to start position by performing the same arcing motion. ACTION Bowflex XceedTM Owner's Manual 41 Costco_BFX_Xceed_OM_FINAL_print. indd 43 8/16/2006 3:41:08 PM Arm Exercises Concentration Biceps Curl ­ Elbow Flexion (in Supination) Biceps muscles. Muscles worked: START FINISH Position: Standing ­ right or left side facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbow pointing toward floor at all times. · Keep back straight, chest up and maintain a very slight arch in lower back. · Stand on platform, one side toward machine. · With hand closest to Power Rod® resistance rods, grasp hand grip. · Keeping back straight, bend at hips and knees, until trunk is parallel to floor. Place uninvolved hand on thigh to help stabilize. START · Curl hand grip away from cable, then up toward shoulder while keeping upper arm completely motionless and elbow pointing toward the floor at all times. · Slowly return to start position performing the same arc of motion. ACTION Reverse Curl ­ Elbow Flexion (in Pronation) Muscles worked: Deep arm muscle(brachialis). Also the front forearm muscle (brachioradialis) and biceps. START FINISH Position: Standing ­ facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame ­ with squat straps Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. · Keep trunk muscles tight and maintain a very slight arch in lower back. · Stand on platform. · Lift chest, tighten abs and maintain slight arch in lower back. START · Keeping palms facing down, slowly curl hand grips forward, then up, then in toward shoulders while keeping elbows at sides and upper arms completely still. · Slowly lower to start position. ACTION 42 Bowflex XceedTM Owner's Manual Costco_BFX_Xceed_OM_FINAL_print. indd 44 8/16/2006 3:41:11 PM Arm Exercises Barbell Biceps Curl ­ Elbow Extension Muscles worked: Biceps muscles. START FINISH Position: Standing ­ facing machine Accessory: Pulleys: Squat Bar ­ with squat straps Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. · Keep trunk muscles tight and maintain a very slight arch in lower back. · Stand on platform. · Stand with upper arms by sides (although not pressed tightly). Lift chest, tighten abs and maintain a slight arch in lower back. START · Curl squat bar forward, then up, and then in toward shoulders while keeping elbows at sides and upper arms completely still. · Slowly lower to start position by performing same arcing motion. ACTION Reverse Barbell Biceps Curl ­ Elbow Extension Muscles worked: Biceps muscles. START FINISH Position: Standing ­ facing machine Accessory: Pulleys: Squat Bar ­ with squat straps Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. [. . . ] · Damage due to abuse, accident, failure to follow instructions or warnings in the Owner's Manual, misuse, mishandling, accident or Acts of God (such as floods, tornadoes, power surges, etc. ). · Damage due to normal wear and tear. What Does This Warranty Cover? Nautilus, Inc. warrants to the original purchaser of the Bowflex XceedTM home gym that the machine is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions. This warranty is extended only to the original purchaser and is not transferable or applicable to any other person. What Nautilus, Inc. [. . . ]