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Bowflex SelectTech BD552 Owner's Manual
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Bowflex SelectTech BD552 Owner's Manual

Bowflex SelectTech BD552 Owner's Manual

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Summary of Contents for Bowflex SelectTech BD552

  • Page 4 • • • • • • • • • • • •...
  • Page 6 43.0cm 21.2cm 16.9” 8.3” 22.8cm 9.0”...
  • Page 7 Not ice: Figure 1 Figure 2...
  • Page 8 All locking t abs (D) m ust point out w ard. Correct —t abs (D) point out w ard. Incorrect —t ab reversed.
  • Page 10 Exam ple of offset w eight sett ings.
  • Page 11 Indicates weight setting on adjustment knob 6.25 7 .5 8.75 12.5 8.75 11.25 11.25 12.5 13.75 17 .5 11.25 12.5 13.75 16.25 12.5 13.75 16.25 17 .5 18.75 22.5 13.75 16.25 17 .5 18.75 21.25 16.25 17 .5 18.75 21.25 22.5 23.75 17 .5...
  • Page 14 • The V-shape “ step-in” design allows the user to maintain proper upper body position while lifting or replacing the dumbbells • The dumbbell handles are positioned in a natural orientation providing a comfortable and secure lifting position. • Large adjustable stabilizer feet assure maximum stability. •...
  • Page 15 Quadriceps, glutes, hamstrings and adductors • Keep the knees pointed in the same direction as the toes. • Keep the head and neck in line with the trunk. • Pay close attention to all alignment and stabilization issues on every part of each and repetition.
  • Page 16 Quadriceps, glutes, hamstrings and adductors • Place feet in a position so that when you lunge dow n, your front foot is directly under your knee and your back leg lines up under your hip. • Keep your head and chest lifted, w ith a slight arch in the lower back during the movement.
  • Page 17 Quadriceps, glutes, hamstrings and adductors • Place feet in a position so that when you lunge back, your front foot is directly under your knee and your back leg lines up under your hip. • Keep your head and chest lifted, w ith a slight arch in the lower back during the movement.
  • Page 18 Pectoralis major, deltoids and triceps Flat • M aintain a 60-90 degree angle between your upper arms and torso at the start of the motion, and a 90 degree angle from your torso at the top. • Keep knees bent so your feet are positioned flat on the floor directly •...
  • Page 19 Pectoralis major and deltoids Flat • M aintain a 60-90 degree angle between your upper arms and torso at the start of the motion, and slightly more than 90 degrees from your torso at the top. • Keep knees bent so your feet are positioned flat on the floor directly •...
  • Page 20 Pectoralis major, deltoids and triceps Declined • M aintain a 60-90 degree angle between your upper arms and torso at the start of the motion, and 90 degree angle from your torso at the top. • Keep knees bent so your feet are positioned flat on the floor directly •...
  • Page 21 Biceps and other elbow ￿exors • Keep elbows at your sides. • Keep your w rists straight. • Keep your trunk muscles tight and maintain a very slight arch in your lower back. • Hold the dumbbells w ith your •...
  • Page 22 Biceps and other elbow ￿ exors Inclined to 45 degrees • Keep tension on the biceps throughout the movement, don’t allow the arm to go to full extension. • Keep your wrist straight. • Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back.
  • Page 23 Triceps • Keep your knees slightly bent w ith your feet approximately shoulder w idth apart. • Keep your chest lifted, shoulders pinched together and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight.
  • Page 24 Triceps Flat • Keep the upper arm motionless. • Keep the wrists straight. • Tighten your triceps throughout the exercise and control the motion all the way dow n. • Keep the knees bend and the feet planted on the floor directly under •...
  • Page 25 Latissimus Dorsi, teres minor, postier deltoid and biceps Flat • Stabilize your body in position so the effort is focused on your lat as you lead the movement with extending your elbow upward. • Keep the dumbbell lined up directly under your wrist and elbow when •...
  • Page 26 Glutes, adductors, hamstrings, quads, spinal erectors and traps • Keep knees pointed in the same direction as the feet. • Keep head and neck in line w ith the trunk. • Pay close attention to all the alignment and stabilization issues on every part of each repetition.
  • Page 27 Rectus abdominus and obliques Flat • Do not lift your head or chin. Your head should follow the rib motion, rather than lead it. • M aintain normal neck posture. • Move slowly to eliminate momentum. • Allow exhalation up and inhalation down, without exaggerating •...
  • Page 28 Deep spinal and trunk muscles Flat • This is an important exercise but can become high risk if done incorrectly. • Keep the chest lifted and always maintain a good spinal alignment with a very slight arch in the lower back. •...
  • Page 29 Abdominal area, including the rectus abdominus, obliques and quadriceps Flat • Tighten your abs before you move. • Allow exhalation up and inhalation down, without exaggerating breathing. • Contract as far into the movements as possible. • Lie on your back with your head •...
  • Page 30 Front deltoid, upper traps and triceps • Keep knees slightly bent. • Keep abs tight and a good spinal alignment. • Do not increase the arch in the lower back as you raise your arms. Keep your spine steady. • Grab the dumbbells and stand up •...
  • Page 31 Front deltoid, upper traps and triceps • Keep feet flat on the floor and directly under your knees. • Keep abs tight and a good spinal alignment. • Do not increase the arch in the lower back as you raise your arms. Keep you spine steady.
  • Page 32 Back of the middle deltoid, the rear del- toid, posterior rotator cuff, trapezius and rhomboids. • Keep your spine and hips stable and do not allow your body to sway during the motion. • For normal pulling exercises you may choose to let the shoulder blades float forward and backward naturally.
  • Page 34 All Bow ￿ex ® exercise products are w arranted to the retail purchaser to be free from defects in materials Warranty service w ill be performed by the original retailer and w orkmanship. Warranty coverage valid to the (seller) or an authorized Bow ￿ex ®...
  • Page 35 For technical assistance and a list of distributors in your area, please call or fax one of the follow ing numbers. TECHNICAL/CUSTOM ER SERVICE INTERNATIONAL CUSTOM ER SERVICE Phone: 800-NAUTILUS (800-628-8458) Nautilus International S.A. Fax: (877) 686-6466 Rue Jean Prouvé E-mail: cstech@ nautilus.com 1762 Givisiez / Sw itzerland Tel: (41) (26) 460 77 77...