Related Manuals for Nautilus Be Strong NS 200X
Summary of Contents for Nautilus Be Strong NS 200X
- Page 1 Be Strong. ™ NS 200X Owners Manual & Fitness Guide Model: NS 200X P/N:001-6997 Rev A (09/20/2006)
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Page 2: Table Of Contents
Safety Information ... 3 Getting To Know Your Machine .. 4 Using Your Machine ... 5 Maintenance ... 6 Defining Your Goals ... 7 The Workouts The 20 Minute Better Body Workout ... 10 Complete Conditioning ... 11 Strength Training Chest Exercises ... -
Page 3: Safety Information
5. Inspect this machine for loose parts or signs of wear. Pay special attention to the Seat. Do not use if found in this condition; contact Nautilus Customer Service. 6. This machine is for Consumer use only 7. This machine is designed for a User’s Weight Limit of 300 pounds /136.078 kilograms. -
Page 4: Getting To Know Your Machine
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 offer. We design our machines to be stable, comfortable and to provide the body support you need to exercise with proper form, while avoiding injury. -
Page 5: Using Your Machine
As a general rule, never start chest exercises behind your shoulders. Dual Grip handles The Nautilus NS200X offers a variety of grip placements for user comfort and muscle isolation. Be sure to use the proper grip for each of your exercises. -
Page 6: Maintenance
DO NOT USE MACHINE. Contact your authorized Nautilus Fitness Dealer to service machine. After each use, wipe machine free of sweat with a clean, dry cloth. Upholstery can be cleaned with a mild detergent or spray cleaner. -
Page 7: Defining Your Goals
It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Any exercise program must be supplemented with cardiovascular training. Nautilus NS00X... - Page 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 target specific fitness goals.
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Page 9: The Workouts
Standing Biceps Curl Low Back Extension Seated Resisted Abdominal Crunch Sets reps 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 Sets reps 10-12 10-12 10-12 10-12 10-12 10-12 10-12 Sets reps 10-12 10-12 10-12 10-12 10-12 10-12 10-12 Nautilus NS00X... -
Page 10: Complete Conditioning
COMpLETE CONDITIONING FrEQUENCY: 3 DAYS ON, 1 DAY OFF 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 and help to reduce your body fat levels to achieve a defined muscular look. -
Page 11: Strength Training
Front Shoulder Raise Exercise Low Row Wide Pull downs Standing Biceps Curl Seated Triceps Extension Standing Triceps Pushdown Exercise Leg Extension Leg Curl Calf Raise Low Back Extension Seated Resisted Abdominal Crunch Sets reps Sets reps Sets reps 8-12 Nautilus NS00X... -
Page 12: Chest Exercises
ChEST prESS Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). 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: •... -
Page 13: Pec Dec
• Maintain a 60-90 degree angle between the upper arms and the torso throughout the exercise. • Limit and control the range of motion so that your elbows travel only slightly behind your shoulders if at all. STArT FINISh Nautilus NS00X... -
Page 14: Shoulder Exercises
FrONT ShOULDEr rAISE Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Starting position: • Standing and facing away from the machine. • Keep your chest up, abdominals tight and maintain a slight arch in your lower back. -
Page 15: Seated Shoulder Press
“float” forward and backward naturally with the arm movement, or for increased pec involvement you may keep the shoulder blades “pinched” together throughout both the upward and downward movements. — Shoulder Abduction (and elbow extension) STArT FINISh STArT FINISh Nautilus NS00X... -
Page 16: Back Exercises
WIDE pULLDOWNS — Shoulder Adduction (with elbow flexion) 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 bending your elbows. -
Page 17: Seated Lat Rows
• Do not bend your torso forward at any point. • Do not lose spinal alignment - keep chest lifted. Key points: • Try to maintain upright alignment at all times during the movement. • Keep wrists straight. STArT FINISh STArT FINISh Nautilus NS00X... -
Page 18: Low Back Extensions
LOW BACK EXTENSIONS Muscles worked: This exercise emphasizes the muscles in your low back (erector spinae and deep spinal muscles) that are necessary for providing stabilization and protection for the spine. The lower back muscles are challenged isometrically just like they should be used when lifting and carrying in daily life. -
Page 19: Upright Row
ArM EXErCISES Key points: • Maintain spinal alignment. • Keep your arm at your side and your wrist straight throughout entire motion. • Tighten the triceps throughout the exercise and control the motion.. STArT FINISh STArT FINISh Nautilus NS00X... -
Page 20: Triceps Pushdown
TrICEpS pUShDOWN — Elbow Extension Muscles worked: 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. Position: Lat Station. Starting position: •... -
Page 21: Seated Triceps Extension
Key points: • Use slow controlled motion. Do not “kick” into extension. • Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward. STArT FINISh STArT FINISh Nautilus NS00X... -
Page 22: Standing Leg Curl
STANDING LEG CUrL — Knee stabilized in flexion 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. -
Page 23: Standing Calf Raise
• Use a very small range of motion. More is not better. • Keep your spine straight and your hips level. Try not to raise your hips when raising your leg to the side STArT FINISh STArT FINISh Nautilus NS00X... -
Page 24: Standing Hip Adduction
STANDING hIp ADDUCTION Muscles worked: This exercise will not burn off fat from your inner thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the insides of your thighs (adductor muscle groups). -
Page 25: Warranty Information
What Is Covered 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. -
Page 26: Important Contact Numbers
IMpOrTANT CONTACT NUMBErS 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. WOrLDWIDE CUSTOMEr SErVICE • NOrTh AMErICA OFFICE Nautilus, Inc. - Page 27 © 2006 Nautilus, Inc. All rights reserved. Nautilus, the Nautilus logo, My Nautilus, Heart Strong, Changing the Game in Health and Fitness, REACT, ROC, Remote Operation Control, SuperSoft, Hyperdrive, Be Strong are either registered trademarks or trademarks of Nautilus, Inc.