Related Manuals for Bowflex Gym Style Ab Crunch Station
Summary of Contents for Bowflex Gym Style Ab Crunch Station
- Page 1 Gym Style Ab Crunch Station Owner’s/Assembly Manual P/N: 001-7014 Rev B (09/20/2007)
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Page 3: Table Of Contents
Assembly Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . 5 How to Use Your Gym Style Ab Crunch Station. . . 13 Maintenance.. -
Page 4: Important Safety Precautions
Safety Warning Labels There are no warning labels on the Gym Style Ab Crunch Station attachment itself. Once the Gym Style Ab Crunch Station is installed, pay attention to the warning labels located on the Bowflex home gym. -
Page 5: Before You Assemble
3. When attaching two pieces, gently lift and look through the bolt holes to help guide the bolt through the holes. 4. As a general rule, and for all bolts and nuts on your Bowflex ® Gym Style Ab Crunch Station, turn bolts or nuts toward the right (clockwise) to tighten and left (counterclockwise) to loosen. -
Page 6: Hardware And Tool Guide
Hardware and Tool Guide Tools Required: • 7/32 Hex Wrench (provided) • 9/16 Socket • 3/16 Hex Wrench (provided) • 9/16 Wrench or Adjustable wrench Hardware: Hardware card also includes Lock Knob and Seat Locking Pin. Descr: Flat Washer 5/16” Descr: Allen Bolt - 5/16 x 1 Qty: 4 Qty: 4... -
Page 7: Parts Guide
Parts Guide Item #: Qty: Description: SEAT BOTTOM 5/16 X 1” Bolt SIDE SUPPORT 3/8” X 3 1/2” Bolt LEG EXTENSION 5/16 Flat Washer SEAT LOCKING PIN Flat Washer 3/8” LOCK KNOB Nut, Nylock 3/8” 1/4 X 1/2” Bolt UPPER ASSEMBLY END CAP EXTENSION TUBE FOAM ROLLER PAD... -
Page 8: Assembly Instructions
Assembly Instructions STEP : Seat Assembly Side Support bar Figure 1 Parts: Assembly Steps: • (1) Seat Bottom - Item 1 1-1 Lay the Seat Bottom (1) on the floor, seat cushion • (1) Side Support - Item 2 down, with the narrow back of the seat toward you. Hardware: •... - Page 9 Assembly Instructions STEP : Leg Extension Assembly Figure 2 Parts: • Seat Assembly from Step 1 • (1) Leg Extension - Item 3 Assembly Steps: Hardware: 2-1 Attach the Leg Extension (3) to the Seat Assembly • (2) 3/8 X 3 1/2 Hex Bolts - Item 13 with the hardware shown.
- Page 10 Assembly Instructions STEP : Install Seat Assembly on Seat Support Rail Seat support rail Seat bracket Figure 3a - Seat bracket and seat locking pin Figure 3b - Seat Assembly secured on Seat Support Rail Parts: Assembly Steps: • Seat Assembly from Step 2 •...
- Page 11 Assembly Instructions STEP : Attach Pad to Upper Assembly Figure 4 Parts: Assembly Steps: • (1) Pad - Item 6 • (1) Upper Assembly - Item 7 4-1 Slide the Pad (6) onto the Upper Assembly (7) tube • (1) End Cap - Item 8 and secure with the End Cap (8).
- Page 12 Assembly Instructions STEP : Install Upper Assembly #2 position Figure 5a - view from behind seat Figure 5b - view from front of seat Parts: Assembly Steps: • Upper Assembly from Step 4 • Seat Assembly from Step 3 5-1 Insert the Upper Assembly in the side bracket on the Seat Assembly (Figure a).
- Page 13 Assembly Instructions STEP : Install Roller Pads Figure 6a Figure 6b Parts: Assembly Steps: • Ab Crunch Assembly from Step 5 6-1 Insert the Extension Tube (9) through the mounting • (1) Extension Tube - Item 9 • (2) Foam Roller Pad - Item 10 hole in the Leg Extension (3).
- Page 14 Failure to visually check and test assembly before use can cause damage to the Congratulations! You have successfully Bowflex Gym Style Ab Crunch Station and ® completed assembly and installation of Home Gym, and serious injury to users and your Bowflex Gym Style Ab Crunch ®...
- Page 15 Pulley Position and Cable Routing The.Gym.Style.Ab.Crunch.Station.connects.only.to.the.pulley.cable.on.the.same.side.as.the.attachment’s. side.support ...When.using.the.Ab.Crunch.Station.attachment,.secure.the.slider.pulley.in.one.of.the.mid- bar.positions.on.the.Chest.Bar ...The.pulley.should.align.with.the.ring.on.the.attachment’s.side.support ... Make.sure.that.the.pop-pin.on.the.side.support.is.engaged.before.you.attach.the.cable.from.the.slider. pulley.to.the.ring.on.the.side.support ...Attach.the.cable.to.the.side.support.ring.with.the.carabiner.(snap. hook).before.you.attach.the.other.end.of.the.cable.to.Power.Rod .resistance . ® Refer.to.the.illustrations.below.for.proper.cable.routing . Ring Active pulley is on the Chest Bar. Cable connects to ring on Gym Style Ab Crunch Station side support with carabiner (snap hook).
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Page 16: How To Use Your Gym Style Ab Crunch Station
How to Use Your Gym Style Ab Crunch Station Lumbar Support Pad The.Gym.Style.Ab.Crunch.Station.gives.you.the. ability.to.strengthen.the.muscles.of.the.abdomen. The.lumbar.support.pad.increases.the. by.safely.adding.resistance.to.abdominal. effectiveness.of.the.Abdominal.Crunch. exercises ...When.using.the.ab.crunch.station,. exercise.by.increasing.extension.of.the.back .. . position.the.pulley.on.the.chest.bar.to.align.with. the.cable.hookup.on.the.upper.pad.assembly . Place.the.lumbar.support.pad.on.the. padded.upholstery.of.the.Seat.Back,. Adjust.the.seat.and.the.lumbar.support.pad. and.fasten.the.adjustment.straps.behind. to.fit.your.height ...You.can.also.adjust.the. the.Seat.Back ... height.of.the.upper.pad.assembly.to.fit.your. individual.chest.space.requirements ...When. Adjust.the.height.of.the.lumbar.support. the.adjustments.are.complete,.lock.the.pop- pad.as.needed.for.a.comfortable. pin.on.the.side.support ...Connect.the.chest. -
Page 17: Maintenance
Maintenance Daily . A fter.each.use,.wipe.the.equipment.free.of.sweat.with.a.clean,.dry.cloth ..Upholstery.can.be.cleaned. with.a.mild.detergent.or.spray.cleaner .. Weekly If.used.often,.your.attachment.should.be.thoroughly.cleaned.using.a.clean.cloth.and.an.ammonia. based.cleanser ..Wipe.the.unit.down.completely.and.be.sure.to.touch.up.any.scratches.with.touch.up. paint.to.prevent.rusting . Monthly . C heck.the.frame.of.the.unit.for.any.sign.of.cracking.or.permanent.bending ...If.you.find.this. situation,.do.not.use.the.attachment.and.contact.Bowflex.Service.immediately . Workout Guide Working Out . A .workout.begins.in.your.mind’s.eye ..With.concentration.and.visualization.you.can.approach.your. workout.with.a.positive,.constructive.attitude ..A.good.pre-workout.mental.routine.is.to.sit.and.relax,. so.that.you.can.focus.on.what.you.are.about.to.do.and.think.about.achieving.your.end.goal .. Warming Up . W e.recommend.that.you.warm.up.by.doing.light.stretching.and.performing.light.exercises.on.the. Bowflex ®... -
Page 18: Exercises
Exercises Abdominal Crunch Muscles worked: . R ectus.abdominus,.obliques Position: Seated.–.facing.outward Accessory: . G ym.Style.Ab.Crunch.Station,.Lumbar. Support.Pad Pulleys: Chest.bar,.mid.position Before You Begin: ACTION motion ..Do.not.let.abs.relax.until. Attach.Lumbar.Support.Pad.to.seat.back . set.is.over . •... T ighten.abs.and.curl.only.the. Key Points: •... M OVE.SLOWLY,.in.a.controlled. torso,.slowly.moving.rib.cage. •... P osition.the.Lumbar.Support.Pad. motion,.to.eliminate.momentum . toward.hips ..Move.as.far.as.you. -
Page 19: Muscle Chart
Muscle Chart Sternocleidomastoid Trapezius Pectoralis.Major Anterior.Deltoid Serratus.Anterior Posterior.Deltoid Medial.Deltoid Infraspinatus Biceps Rectus.Abdominus Teres.Major Brachialis Flexor.Digitorum Triceps Superficialis External. Obliques Latissimus. Dorsi Brachioradialis Pronator.Teres Flexor.Carpi. Gluteus. Radialis Medius Tensor. Gluteus. Fasciae. Maximus Latae Adductor. Iliopsoas Magnus Pectineus Biceps. Adductor.Longus Femoris Rectus.Femoris Iliotibial.Tract Semitendinosus Vastus.Lateralis... -
Page 20: Warranty Information
Limited Warranty What is Covered What We Will Repair Warrants.to.the.original.purchaser.of.this.Bowflex .product. During.your.Warranty.Coverage.Period,.Nautilus,.Inc ..will. ® that.the.equipment.is.free.from.defects.in.materials.or. repair.any.Bowflex ® .equipment.that.proves.to.be.defective. workmanship,.with.the.exceptions.stated.below ..This. in.materials.or.workmanship ..In.the.event.repair.is.not. warranty.is.not.transferable.or.applicable.to.any.person. possible,.Nautilus,.Inc .,.at.its.option,.will.either.replace.your. other.than.the.original.purchaser ..Tampering.with.the.unit. equipment.or.refund.your.purchase.price,.less.shipping.and. will.void.the.warranty . handling .. Warranty Period How To Obtain Service The.parts.of.this.product.are.warranted.to.the.original. To.obtain.service.for.a.Bowflex .Fitness.Product,.contact.an. - Page 21 Bowflex Gym Style Ab Crunch Station Warranty Registration Card ® IMPORTANT! MAIL WITHIN 0 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU Mr. 2. Mrs. 3. Ms. 4. Miss Customer ID from Invoice: Name: Address: Apt.
- Page 22 . This.warranty.gives.you.specific.legal.rights .. You.may.also.have.other.rights.which.vary. What We Will Do Warranty.terms.may.differ.outside.the.USA . from.state.to.state . During.your.Warranty.Coverage.Period,. Warranties Do Not Cover Nautilus,.Inc ..will.repair.any.Bowflex ® equipment.that.proves.to.be.defective.in. •.. D amage.due.to.use.by.persons.who.. materials.or.workmanship ..In.the.event. weigh.more.than.300.pounds.(136.kg) . repair.is.not.possible,.Nautilus,.Inc .,.at.its. •.. D amage.due.to.normal.wear.and.tear . Please fold over and tape before mailing...
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Page 23: 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. OFFICES IN THE UNITED STATES: INTERNATIONAL OFFICES: • TECHNICAL/CUSTOMER SERVICE For technical assistance and a list of distributors in your area, please Nautilus, Inc. - Page 24 © 2007 Nautilus, Inc. All Rights Reserved. Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS Bowflex, and the Bowflex logo are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are property of their respective entities.