Table of Contents
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Table of Contents
Related Manuals for Nautilus NS4000
Summary of Contents for Nautilus NS4000
- Page 1 NS4000 Owner’ s Manual & Fitness Guide...
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Page 2: Table Of Contents
Residential Use Nautilus Strength Equipment Some states do not allow the exclusion or limitation of incidental The frame and welds of the Nautilus strength equipment are or consequential damages, so the above limitation or exclusion warrantied to the original purchaser for 30 years from date of may not apply to you. -
Page 3: For Your Safety
Nautilus. owner’ s manual prior to using your machine. • Never allow children on the machine. Teenagers should •... -
Page 4: Getting To Know Your Machine
• Optimum results, and exercise. • Maximum durability. At Nautilus, our expertise in the science of human As you pursue your fitness goals, you trust that the same care performance goes into every piece of equipment we offer. We and craftsmanship goes into our full line of home gym design our machines to be stable, comfortable and to provide equipment, too. -
Page 5: Using Your Machine
Using Your Machine Weight Selection and Dual Pull Down Station Adjustment This innovative station allows for To adjust weight, make certain complete freedom of movement weight stack is not in use or lifted. which will more effectively target the Simply pull the weight pin from muscles. -
Page 6: Machine 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 detergent or spray cleaner. -
Page 7: Defining Your Goals
Defining Your Goals Your body will do what you train it to do. That’ s why it’ s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program. MUSCLE STRENGTH is the maximum force you can exert BODY COMPOSITION is the ratio of fat weight (fat) to against resistance at one time. - Page 8 Defining Your Goals Reaching Your Goals Remember your cardiovascular component: Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training To reach your goals you must follow a consistent, well with aerobic exercise such as walking, running, or designed program that provides balanced development to bicycling.
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Page 9: The Workouts
The Workouts 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. -
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 The Workouts STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 10 lbs.
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Page 12: Chest Press
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: Chest Fly
Chest Exercises CHEST FLY — Shoulder Horizontal Adduction Muscles Worked: This exercise emphasizes the Motion: chest muscles (pectoralis major), also involving the • Slowly move your hands together, maintaining front shoulder muscles (anterior deltoid). the elbow in a bent position throughout the movement. -
Page 14: Shoulder Exercises
Shoulder Exercises REAR DELT Muscles worked: This exercise emphasizes the back Motion: • of the shoulder muscles (rear deltoid) as well as the Moving at the shoulders, move your elbows as posterior rotator cuff. Also works the trapezius and far back as possible pinching your shoulder rhomboid muscles in the upper back. -
Page 15: Seated Shoulder Press
Shoulder Exercises SEATED SHOULDER PRESS — Shoulder Abduction (and elbow extension) Muscles worked: This exercise emphasizes • Stop when your upper arms are the front shoulder muscles (anterior deltoid, approximately straight out to the sides (your a portion of the middle deltoid) and the elbows will be level with your shoulders or triceps, which are located on the back of the very slightly below). -
Page 16: Back Exercises
Back Exercises WIDE PULLDOWN — Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes the • At the end of the motion your arms should latissimus dorsi, teres major and rear deltoid be drawn near your sides, your shoulder which make up the large pulling muscles of blades should be fully depressed toward your upper back. -
Page 17: Seated Low Row
Back Exercises SEATED LOW ROW — Shoulder extension (with elbow flexion) Muscles worked: This exercise emphasizes the Motion: latissimus dorsi, teres major and rear deltoid • Initiate the movement by pinching your muscles which make up the large pulling shoulder blades together while muscles of your upper back as well as the simultaneously drawing your elbows down trapezius and rhomboids. -
Page 18: Single Arm Row
Back Exercises SINGLE ARM ROW — Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the Motion: latissimus dorsi, teres major and rear deltoid • Pull the handle straight back to your hip muscles which make up the large pulling making sure not to rotate your hips during muscles of your back. -
Page 19: Arm Exercises
Arm Exercises TRICEPS KICKBACK Muscles worked: This exercise emphasizes the Key points: triceps muscles located on the back of the • Maintain spinal alignment. upper arms. • Keep your arm at your side and your wrist straight throughout entire motion. Starting position: •... -
Page 20: Biceps Curl
Arm Exercises STANDING BICEPS CURL — Elbow Flexion (in supination) Muscles worked: This exercise emphasizes Motion: and develops the biceps muscles, which are • Curl handles forward, then upward, and located on the front of your upper arms and then in toward shoulders while keeping your are primarily responsible for bending your elbows at your sides and your upper arms elbows, as well as the brachialis and... -
Page 21: Leg Extension
Leg Exercises LEG EXTENSION Muscles worked: This exercise emphasizes Motion: the muscles on the front of the upper thigh • Tighten your quads and straighten your legs (quadriceps muscle group) which are by moving your feet forward and then responsible for straightening your leg against upward until your legs are completely resistance. -
Page 22: Standing Hip Extension
Leg Exercises STANDING HIP EXTENSION — Knee stabilized in flexion Muscles worked: This exercise strengthens Key points: and develops the muscles of your buttocks • Make sure all of your motion occurs at your area (gluteus maximus). Remember, there is hip, NOT your waist or low back. -
Page 23: Standing Hip Abduction
Leg Exercises STANDING HIP ABDUCTION Muscles worked: This exercise will not burn Motion: off fat from your hips or outer thigh! There is • Slowly move the attached leg outward to the no exercise that will burn fat from a specific side away from the pulley (30-45 degrees), area.