Related Manuals for Nautilus Be Strong NS700X
Summary of Contents for Nautilus Be Strong NS700X
- Page 1 Be Strong. ™ NS 700X Owners Manual & Fitness Guide Model: NS 700X P/N: 001-6996 Rev A (09/22/2006)
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Page 2: Table Of Contents
TABLE OF CONTENTS Safety Information ......3 ......22 Low Back Extensions Getting To Know Your Machine .. 4 Arm Exercises ........23 French Press Using Your Machine ...... 5 ........23 Triceps Kickback ......... 24 Triceps Pushdown Maintenance ........6 ....... -
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
• Optimum results, and • Maximum durability. At Nautilus, our expertise in the science of human performance goes into every piece of equipment we offer. As you pursue your fitness goals, you trust that the same We design our machines to be stable, comfortable and to... -
Page 5: Using Your Machine
USING YOUr MAChINE Dual Grip handles Weight Selection and The Nautilus NS700X offers a variety of Adjustment grip placements for user comfort and To adjust weight, make certain muscle isolation. Be sure to use the weight stack is not in use or lifted. -
Page 6: Maintenance
If cable appears to have any damage, including bulging, discoloration or any wires are exposed, 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 deter- gent or spray cleaner. -
Page 7: Defining Your Goals
Any exercise program must be supplemented with in your sport is to train for power using the correct cardiovascular training. joint movements, as described in this manual. Then practice the skill associated with your sport, learning to apply this newly achieved power. Nautilus NS700X... - Page 8 DEFINING YOUr GOALS reaching Your Goals To reach your goals you must follow a consistent, remember your cardiovascular component: well designed program that provides balanced Any fitness program must contain a cardiovascular development to all parts of the body and includes fitness component to be complete.
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Page 9: The Workouts
Day 2 & 4 Body part Exercise Sets reps Back Seated Lat Rows 10-12 Wide Pull downs 10-12 Shoulders Standing Lat Raise 10-12 Arms Standing Biceps Curl 10-12 Low Back Extension 10-12 Trunk Seated Resisted Abdominal Crunch 10-12 10-12 Nautilus NS700X... -
Page 10: Complete Conditioning
ThE WOrKOUTS COMpLETE CONDITIONING FrEQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES 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
Low Row Wide Pull downs Arms Standing Biceps Curl Seated Triceps Extension Standing Triceps Pushdown Day 3 Body part Exercise Sets reps Legs Leg Extension Leg Curl Calf Raise Low Back Extension 8-12 Trunk Seated Resisted Abdominal Crunch Nautilus NS700X... -
Page 12: Chest Exercises
ChEST EXErCISES ChEST prESS Muscles worked: This exercise emphasizes the • Slowly return to the starting position with chest muscles (pectoralis major). It also involves arms straight to the front at shoulder width the front shoulder muscles (anterior deltoid, a and in line with your chest. -
Page 13: Incline Chest Press
• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or very slightly below). FINISh • Slowly return to starting position keeping your chest muscles tightened during the entire motion. Nautilus NS700X... -
Page 14: Incline Cable Bench Press
ChEST EXErCISES INCLINE CABLE BENCh prESS — Shoulder horizontal Adduction (with elbow extension) (Optional NS50X Bench required.) Muscles worked: This exercise emphasizes the Motion: chest muscles (pectoralis major), especially the • Slowly move your elbows outward, upper portion. It also involves the front shoulder simultaneously bending your arms so that your muscles (anterior deltoid, a portion of the middle forearms remain parallel to each other. -
Page 15: Pec Dec
• Rotate your upper arms away from your torso STArT shoulders. so that your elbows are pointing outward to each side and your palms are facing forward. • Straighten your arms to the front. • Maintain a slight comfortable arch in your lower back. FINISh Nautilus NS700X... -
Page 16: Shoulder Exercises
ShOULDEr EXErCISES SEATED ShOULDEr prESS (pulley Station) — Shoulder Abduction (with elbow extension) Muscles worked: This exercise emphasizes the Motion: front portion of the shoulder muscles (front • Straighten the arms upward, focusing on a final deltoids as well as the front part of the middle point either directly overhead or more forward deltoids), the rotator cuff muscles, the upper back over the forehead as comfort/shoulder range... -
Page 17: Front Shoulder Raise
70-90 degree angle between your upper arms and the sides of your torso. • Move until your elbows are slightly behind your shoulders, then slowly reverse the motion keeping the rear shoulder muscles tightened during the entire motion. FINISh Nautilus NS700X... -
Page 18: Rear Deltiod Cable Rows
ShOULDEr EXErCISES rEAr DELTOID CABLE rOWS — Shoulder horizontal Abduction (with elbow flexion) (Optional NS50X Bench required.) Key points: Muscles worked: This exercise emphasizes the • Maintain a 90 degree angle between your back portion of the shoulder muscles (the rear upper arms and the sides of your torso during deltoids, as well as the rear portion of the middle the exercise. -
Page 19: Standing Lateral Raise
• Do not bend the neck backward or forward while raising the shoulders. • Do not slouch upon lowering the shoulders • Keep the spine in erect alignment throughout the entire motion. • Make sure both shoulders raise evenly. FINISh Nautilus NS700X... -
Page 20: Back Exercises
BACK EXErCISES WIDE pULLDOWNS — Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes the Motion: latissimus dorsi, teres major and rear deltoid • Initiate the movement by pulling your which make up the large pulling muscles of shoulder blades down and together while your upper back. -
Page 21: Seated Lat Rows
• Continue moving the arms past the sides of the body. • Slowly return to the starting position, straightening the arm and letting the FINISh shoulder blades slide forward without slouching. Nautilus NS700X... -
Page 22: Stiff-Arm Pulldown
BACK EXErCISES STIFF-ArM pULLDOWN — Shoulder Extension (elbow stabilized near extension) Muscles worked: This exercise emphasizes your Key points: upper back (the latissimus dorsi, teres major and • Do not lose spinal alignment - keep rear deltoid muscles), as well as the muscles chest lifted. -
Page 23: Arm Exercises
• Keeping your elbow bent, bring your upper STArT arm to your side, parallel to the ground. Motion: • Straighten elbow while keeping your upper arm completely still. • When arm is completely straight, slowly return to the starting position. FINISh Nautilus NS700X... -
Page 24: Triceps Pushdown
ArM EXErCISES TrICEpS pUShDOWN (Adjustable pulley Station) — Elbow Extension Muscles worked: This exercise emphasizes the Motion: triceps muscles located on the back of the upper • Keeping your upper arms stationary and your arms. These muscles are responsible for elbows next to the sides of your straightening your arms and assist in any upper torso, slowly straighten your arms by... -
Page 25: Standing Biceps Curl
• Keeping the palms facing down, slowly curl the handles forward, then upward, then in toward your shoulders while keeping your elbows at your sides and your upper arms completely still. • Slowly lower to the starting position. FINISh Nautilus NS700X... -
Page 26: Abdominal Exercises
ABDOMINAL EXErCISES SEATED (rESISTED) ABDOMINAL CrUNCh — Spinal Flexion (Optional NS50X Bench required.) Muscles worked: This exercise emphasizes Key points: the abdominal area including the upper and • Allow exhalation up and inhalation down, don’t lower front abs (rectus abdominus) and the side exaggerate it. -
Page 27: Abdominal Cable Crunch
• Position your thighs at hip width pointing your and straight forward. knee caps straight to the front. • Grasp the sides of the seat. • Sit up straight with your chest lifted, abs tight and maintain a very slight arch in your lower back. FINISh Nautilus NS700X... -
Page 28: Leg Curl
LEG EXErCISES LEG CUrL — Knee Extension, hip Extension, Ankle plantarflexion Muscles worked: This exercise emphasizes the Key points: hamstring muscle group (biceps femoris, • Make sure you straighten your legs semimembranosus, semitenonosus) on the back under control, do not allow your knees of the thigh as well as the calf muscle to hyperextend. -
Page 29: Stationary Lunge
Extend your hip by moving your entire leg backward. • Slowly move your leg as far as you can, without allowing ANY movement to occur at your waist. • Then slowly return to the starting position. FINISh Nautilus NS700X... -
Page 30: Standing Hip Flexion
LEG EXErCISES STANDING hIp FLEXION — With knee flexion Muscles worked: This exercise primarily develops Key points: and strengthens the muscles on the front of your • Make sure all of your motion occurs at your hips (iliopsoas and rectus femoris) that are hip, NOT your waist or lower back. -
Page 31: Standing Hip Abduction
(below the knee) on the leg nearest the pulley. • Adjust your position away from the machine so that tension is created. • Stand straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back. FINISh Nautilus NS700X... -
Page 32: Warranty Information
Nautilus Fitness Products warrants to the original purchaser Nautilus Fitness Products will repair any product that proves of this Nautilus Home Gym to be free from defects in to be a defect in materials or workmanship. In the event repair materials or workmanship, with the exceptions stated below. -
Page 33: 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 INTErNATIONAL CUSTOMEr SErVICE • NOrTh AMErICA OFFICE •... - Page 34 © 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.
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