Bowflex Bowflex Sport Bedienungshandbuch

51198 Rev B (06-19-06)The Bowflex Sport® Home Gym Owner’s Manualand Fitness Guide

10CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Sport® home gym, you have everything you need to exceed

11Power Rod® ResistancePower Rod® rods are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each

12The Workout BenchYour Bowflex Sport® home gym has a number of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-

13Accessories and EquipmentHand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the D-Rings on th

14Using Your Leg Press Belt and Squat Bar PulleysHow to Use Your MachineLeg Press Belt: The Leg Press Belt is used for the Leg Press exercise.• With

The Bowflex® Body Leanness ProgramBy Ellington Darden, Ph.D.The following program was created by Dr. Ellington Darden. It contains a rigorous fitness

16IntroductionThe Bowflex® Body Leanness ProgramThis program is scientifically designed for maximal fat loss over six weeks. It is important that you

A Personal Guarantee From Dr. Ellington DardenDear Bowflex® Enthusiast,I’m excited, really excited! I’m elated because I’ve developed an exercising an

18If you would like to measure your personal before-and-after results, there are several steps you need to take. It is important that you accurately p

19Skinfold MeasurementsTo accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring y

20Using Calipers When Measuring SkinfoldsThe procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of ski

21To Use The Nomogram:1) Locate the sum of your three skinfolds in the right column and mark it.2) Locate your age in years on the far left column and

22Calculating Lean Body MassNow that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how

23Name AgeHeight Weight LossWeight Before Muscle GainWeight After Fat LossPlease follow the instructions in the “Measurements” section for measuri

24GUIDELINES Week 1&2All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The moveme

25You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achievi

26Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. S

27The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly.E

28Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel, Sarah Lee® (frozen) (210)3/4 oz. light cream cheese (45)1/2 C. orange j

29Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel, Sarah Lee® (frozen) (210)21 g light cream cheese (45)120 ml orange juic

3Table of ContentsSafety Requirements 5 Safety Warning Labels 7Get to Know Your Machine 10How to Use Your Ma

30Shopping ListQuantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingl

31Q. I often get headaches when I eat only 1000 calories a day. What should I do?A. Your headaches may be caused by going longer than three hours be

32Q & Aand lowering?A. Because a slow, smooth 4-second lifting followed by a 4-second lowering involves more muscle fibers more thoroughly than f

33Q & Aa week. If your body weight keeps going down, raise the calories by 100 or 200, depending on how much weight you lost during the last week.

34Exercise LogPlease feel free to make copies of this chart to continue your exercise log.EXERCISE DATE DATE DATE DATE DATESetsRepsResistanceSetsRepsR

35Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some fitness components that will

36other fitness guides.Know your current fitness level: Before you start any fitness program you should consult a physician who will help you determin

37Define Your GoalsWarm Up / Cool Down Working OutA workout begins in your mind’s eye. With concentra-tion and visualization, you can approach your w

38Chest ExercisesBench Press—Shoulder Horizontal Adduction (and elbow extension)Chest Fly—Shoulder Horizontal Adduction (elbow stablized)Muscles Worke

39Chest ExercisesDecline Bench Press—Shoulder Horizontal Adduction (and elbow extension)Incline Bench Press—Shoulder Horizontal Adduction (and elbow e

4Regulatory Approvals:Product Weight 195 lbs. (88 kg)Product Dimensions 90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm Folded Foo

40Chest ExercisesDecline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)M

41Chest ExercisesResisted Punch—Shoulder Flexion, Elbow Extension, Scapular ProtractionLying Cable Crossover—Shoulder Extension/Adduction (elbow stabi

42Shoulder ExercisesRear Deltoid Rows—Shoulder Horizontal Abduction (and elbow flexion)Standing Lateral Shoulder Raise—Shoulder Extension (elbow stabi

43Shoulder ExercisesSeated Shoulder Press—Shoulder Adduction (and elbow extension)Front Shoulder Raise—Shoulder Flexion (elbow stabilized)Muscles work

44Shoulder ExercisesShoulder Extension—(elbows stabilized)Shoulder Shrug—Scapular ElevationMuscles Worked:Latissimus Dorsi, Teres Major, Rear Deltoid,

45Shoulder ExercisesScapular Protraction—(elbows stabilized)Scapular DepressionMuscles worked:Serratus AnteriorsBench Position:45o inclineAccessory:Ha

46Shoulder ExercisesLying Front Shoulder Raise—Shoulder Flexion (elbows stabilized)Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in sli

47Shoulder ExercisesShoulder Rotator Cuff—Internal RotationShoulder Rotator Cuff—External RotationMuscles worked:SubscapularisBench Position:Flat Benc

48Shoulder ExercisesSeated Lateral Shoulder Raise—Shoulder Flexion (elbows stabilized)Scapular RetractionMuscles Worked:Supraspinatus, Middle Deltoids

49Back ExercisesLying Lat PulldownsLow Back Extension—Seated (with hip extension)Muscles worked:Latissimus Dorsi, Teres Major, and Rear DeltoidsBench

5Safety Requirements• Always read and follow the Warning and Safety labels attached to your Bowflex Sport® home gym. Do not remove these labels. If

50Back ExercisesPulldowns—Shoulder Adduction (with elbow flexion)Narrow Pulldowns with Handgrips—Shoulder Extension (with elbow flexion)Muscles Worked

51Back ExercisesLying Lat Fly—Shoulder AdductionLying Narrow Lat PulldownsMuscles worked:Latissimus Dorsi, Teres Major, Rear Deltoids, and BicepsBenc

52Back ExercisesSeated Lat Rows—Shoulder Extension (and elbow flexion)Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)Muscles Worked:Latissimu

53Back ExercisesBent Over RowMuscles worked:Latissimus Dorsi, Teres Major, Rear Deltoids, and BicepsBench Position:RemovedAccessory:Squat Bar Attachme

54Arm ExercisesTriceps Pushdown—Elbow ExtensionSingle Arm Pushdown—Elbow ExtensionMuscles Worked:TricepsBench Position:RemovedAccessory:HandgripsPulle

55Arm ExercisesFrench Press—Elbow Extension (overhead)Lying Triceps Extension—Elbow ExtensionMuscles worked:TricepsBench Position:HorizontalAccessory:

56Arm ExercisesCross Triceps ExtensionLying 45o Triceps Extension—Elbow ExtensionMuscles Worked:TricepsBench Position:45o inclineAccessory:HandgripsPu

57Arm ExercisesSeated Triceps Extension—Elbow ExtensionStanding Biceps Curl—Elbow Flexion (in supination)Muscles worked:TricepsBench Position:Horizont

58Arm ExercisesSeated Biceps Curl—Flexion (in supination)Lying Biceps Curl—Elbow Flexion (in supination)Muscles Worked:BicepsBench Position:Horizontal

59Arm ExercisesSeated Wrist ExtensionStanding Wrist CurlMuscles worked:ForearmsBench Position:HorizontalAccessory:HandgripsPulleys:Chest BarSuccess Ti

6Safety RequirementsNever stand on the seat.• When hooking up Power Rod® caps, do not stand directly looking over the top of the rods. Stand off to t

60Arm ExercisesReverse Curl—Elbow Flexion (in pronation)Seated Wrist Curl — Wrist FlexionMuscles Worked:Brachialis, Brachioradialis, and BicepsBench P

61Arm ExercisesStanding Wrist Extension“Rope” Pushdown—Elbow ExtensionMuscles worked:Forearms; BrachialisBench Position:RemovedAccessory:HandgripsPull

62Abdominal ExercisesReverse Crunch—Spinal FlexionResisted Reverse Crunch—Spinal FlexionMuscles Worked:Rectus AbdominusBench Position:HorizontalAccess

63Abdominal ExercisesSeated (Resisted) Abdominal Crunch—Spinal FlexionSeated (Resisted) Oblique Abdominal Crunch—Spinal Flexion/RotationMuscles worked

64Abdominal ExercisesTrunk RotationMuscles Worked:Rectus Abdominus, Obliques, and Serratus AnteriorBench Position:HorizontalAccessory:HandgripsPulleys

65Leg ExtensionMuscles worked:QuadricepsBench Position:Leg Extension SeatAccessory:NonePulleys:Leg ExtensionLeg Extension:EngagedSuccess Tips• Use slo

66Leg ExercisesLying Leg ExtensionAnkle EversionMuscles worked:QuadricepsBench Position:Flat Bench ForwardAccessory:Ankle CuffPulleys: Chest BarSucces

67Leg ExercisesAnkle InversionStanding Hip Extension—(knee flexed)Muscles Worked:Tibialis Anterior and PosteriorBench Position:Flat Bench ForwardAcces

68Leg ExercisesStanding Hip Extension—(knee stabilized)Standing Hip AbductionMuscles worked:Gluteus Maximus; Biceps Femoris; Semimembranosus; Semitend

69Leg ExercisesSeated Hip AdductionSeated Hip AbductionMuscles Worked:Adductor Longus and Gluteus MediusBench Position:HorizontalAccessory:Ankle CuffP

7Home GymThe following safety warnings are located on the Bowflex Sport® exercise machine. Please read all safety precautions and warning informati

70Leg ExercisesStanding Leg Kickback—Hip and Knee ExtensionMuscles worked:Gluteus MaximusBench Position:RemovedAccessory:Ankle CuffPulleys: Chest BarS

71Leg Press—Hip and Knee ExtensionMuscles Worked:Quadriceps, Gluteus Maximus and Adductor muscle groupsBench Position:RemovedAccessory:Leg Press Belt

72Prone Leg Curl—Knee FlexionMuscles Worked:Hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) and GastrocnemiusBench Position:L

73SternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carpi Radialis

74If you purchased this product outside of the US, please see the enclosed Warranty Information sheet for warranty information for your specific locat

© 2006, Nautilus Inc. All Rights Reserved. 16400 SE Nautilus Dr., Vancouver, Washington, USA 98683. Bowflex, Sport, Power Rod and the Bowflex and Naut

Please fold over and tape before mailingPlease fold over and tape before mailingPlaceStampHere Bowflex Sport® Home Gym 16400 SE Nautilus Dr.Vancouve

IMPORTANT CONTACT NUMBERSOFFICES IN THE UNITED STATES:E-mail: [email protected]• NAUTILUS INNOVATION CENTERNautilus, Inc. 1886 Prairie Way Louisvil

©2006 Nautilus Inc. All rights reserved. 16400 SE Nautilus Dr., Vancouver, Washington, USA 98683. Bowflex, Sport, Power Rod and the Bowflex and Nauti

8Figure 1The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warning labels and thei

9Label 3: See Figure 3 for “Caution” safety label. Avoid crush hazard when folding the bench.Location: Top of the seat rail bracket.Label 4: S