Bowflex ULTIMATE 2 Bedienungshandbuch

www.bowflex.comThe Bowflex Ultimate® 2 Owner’s Manualand Fitness GuideSpecial Edition Includes:Dr. Ellington Darden’s Six Week Fast Fat Loss – Body L

8About Your Bowflex Ultimate® 2 AttachmentsWARNING Failure to secure the Seat Rail Secur-ing Device into the seat rail may cause injury.It is importan

9Figure 5Figure 6Figure 7Figure 8Part A (continued)Lock the Seat Rail Securing DeviceStep 4: Secure the Seat Rail Securing Device4-1 Insert the Seat

10Part BAttach the Squat FrameMakesuretheSeat Rail Securing Device locks securely into the seat rail. Hook the lower hooks on the squat attachment

11Figure 9Figure 10Figure 11Figure 12Figure 13Part CRelease the Seat Rail Securing DeviceStep 1: Secure the Seat Rail Securing Device1-1 With your in

12The optional DVD player provides entertainment during your workout. To install the DVD player, remove the rubber cover from the fact plate and inser

13Defining Your GoalsMuscle Strength is the maximum force you can exert against resistance at one time. Your muscle strength comes into play when you

14Defining Your Goalssupplemented with cardiovascular training, such as rowing on the Bowflex Ultimate® 2.Reaching Your GoalsTo reach your goals you mu

15Exercising ProperlyWorking OutAworkoutbeginsinyourmind’seye.Withconcentration and visualization you can approach your workout with a positiv

16The Workouts20 Minute Better Body WorkoutFrequency: 3 Days Per Week (M-W-F) Time: About 20 MinutesStart by performing one set of each exercise

17The Workouts20 Minute Upper/lower BodyFrequency: 4 Days Per Week (M-T-TH-F) Time: About 20 MinutesThis program provides you with a quick an

iSafety Precautions . . . . . . . . . . . . . . . . . . . 1Get To Know Your Bowflex Ultimate® 2 . . . . . . . 2Using Y

18The WorkoutsBody BuildingFrequency: 3 Days On, 1 Day Off Time: About 45-60 MinutesBody building requires focused concentration and dedication

19The WorkoutsCircuit Training – Anaerobic/CardiovascularFrequency: 2-3 Times Per Week Time: About 20-45 MinutesCircuit training is a great w

20The WorkoutsTrue Aerobic Circuit TrainingFrequency: 2-3 Times Per Week Time: About 20-60 MinutesCircuit training is a great way to achieve

21The WorkoutsStrength TrainingFrequency: 3 Days Per Week (M-W-F) Time: About 45-60 MinutesThis program is designed to emphasize overall strength dev

2222Chest ExercisesBench Press — Shoulder Horizontal Adduction (and elbow extension)Muscles worked:PectoralisMajor;Deltoids;TricepsBench Position:4

Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)START ACTIONSTART• GraspHandGripsinbothhands. • Cablestravelbeneath

24Chest ExercisesResisted Punch — Shoulder Flexion, Elbow Extension, Scapular ProtractionSTART ACTIONSTART• Sitonthebenchfacingaway from the Po

25Chest ExercisesDecline Chest FlySTART ACTIONSTART• Sitinthe45ºposition,reachstraight behind your body, grasp the handles, and slightly bend

26Shoulder ExercisesRear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)START ACTIONSTART• Sitonthebenchfacing Power Rod® units

27Shoulder ExercisesSeated Shoulder Press — Shoulder Adduction (and elbow extension)START ACTIONSTART• Sitonthebenchfacingaway from the Power R

1• Always read and follow the Warning and Safety labels attached to your Bowflex Ultimate® 2. Do not remove these labels. If you need replacement lab

28Shoulder ExercisesShoulder Extension — (elbows stabilized)START ACTIONSTART• Sitonthebenchfacing Power Rod® units. • GrasptheHandGrips,

29Shoulder ExercisesScapular Protraction — (elbows stabilized)START ACTIONSTART• Reachbehindyourbody,grasp the Hand Grips and straighten your ar

30Shoulder ExercisesLying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)START ACTIONSTART• Sitonthebenchfacing Power Rod® units. •

31Shoulder ExercisesSeated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)START ACTIONSTART• Sitonthebenchfacing Power Rod® units

32Shoulder ExercisesRotator Cuff External RotationSTART ACTIONSTART• Sitonthebenchwithoneside towards the Power Rod® units.• Usingthearmf

33Shoulder ExercisesStiff Arm PulldownSTART ACTIONSTART• Removethebenchandstand facing the Power Rod® units straddling the rail. • Graspthel

34Back Exercises Lying Lat PulldownsSTART ACTIONSTART• Lieonyourbackonthebench,head near the Power Rod® units.• Slipyourarmsthroughthe

35Back ExercisesWide Pulldowns — Shoulder Adduction (with elbow flexion)START ACTIONSTART• GrasptheBentLatBarusing the wide grip determined by f

36Back ExercisesSeated Lat Rows — Shoulder Extension (and elbow flexion)START ACTIONSTART• SitonthebenchfacingPower Rod® units, with your poster

Standing Lat Row37Back ExercisesSTART ACTIONSTART• Removetheseat,standonthe platform facing away from the Power Rod® units, and grasp the handl

2Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Ultimate® 2. Also locate and re

Arm ExercisesTriceps Pushdown — Elbow ExtensionSTART ACTIONSTART• StraddletheSeatRail,facing the Power Rod® units.• GrasptheBentLatBar,pa

Arm ExercisesLying 45° Triceps Extension — Elbow ExtensionSTART ACTIONSTART• LieflatontheBench,headtoward the Power Rod® units. Keep your knee

Arm ExercisesStanding Biceps Curl — Elbow Flexion (in supination)START ACTIONSTART• StraddletheSeatRail,facing the Power Rod® units.• Reachdo

41Arm ExercisesPreacher Curl — Elbow Flexion (in supination)START ACTIONSTART• Sitattheendofthebenchfacing away from the Power Rod® units. •

42Arm ExercisesStanding Biceps Curl (with Pulleys) — Elbow Flexion (in supination)START ACTIONSTART• Removethebench,standon the platform facing

Arm ExercisesLying Biceps Curl — Elbow Flexion (in supination)START ACTIONSTART• Sitonthebench,facingthe Power Rod® units. Keep your knees bent

Arm ExercisesStanding Wrist CurlSTART ACTIONSTART• StraddletheSeatRail,facing the Power Rod® units.• ReachdownandgrasptheHand Grips, palm

45Arm ExercisesSeated Wrist Curl — Wrist FlexionSTART ACTIONSTART• SitfacingthePowerRod® units with your knees bent, feet together and flat on t

46Arm Exercises“Rope” Pushdown — Elbow ExtensionSTART ACTIONSTART• StraddletheSeatRail,facingthe Power Rod® units.• Witheachhand,graspthe

Reverse Crunch — Spinal FlexionSTART ACTIONSTART• Lieonthebench,headtowardthe Power Rod® units, grasp bench for support. • Bendyourhipsan

3Power Rod® ResistanceThe Power Rod® units are made from a special composite material. Your rods are sheathed with a protective black rubber coating.

48Abdominal ExercisesSeated (Resisted) Abdominal Crunch — Spinal FlexionSTART ACTIONSTART• GrasptheHandGripsinboth hands, drawing them over you

49Abdominal ExercisesAb Crunch — using optional Ab Crunch Attachment START ACTIONSTART• Sitontheseat,benchremoved, legs toward the Power Rod® u

Leg ExercisesLeg ExtensionSTART ACTIONSTART• SitontheLegExtensionSeatwith your knees near the pivot point and the lower roller pads in front o

Leg ExercisesSquat — using Squat AttachmentSTART ACTIONSTART• Removethebenchassembly• Usethesquatattachmentand stand under it, feet a little

52Leg ExercisesAnkle EversionSTART ACTIONSTART• SitontheBench,withoneside to the Power Rod® units.• AttachaFootHarnessonthe foot. Snap

53ACTIONSTARTFINISHSTARTFINISHLeg ExercisesStanding Hip Extension — (knee flexed)STARTSTART• StandtoonesideoftheSeat Rail, facing the Power Rod

Leg ExercisesSeated Hip AdductionSTART ACTIONSTART• Sitsidewaysonthebenchandattach a Foot Harness to the ankle closest to the Power Rod® units

Leg ExercisesStanding Leg Kickback — Hip and Knee ExtensionSTART ACTIONSTART• StandtoonesideoftheSeat Rail, facing the Power Rod® units.• Se

Leg ExercisesDorsi FlexionSTART ACTIONSTART• Sitonthebenchfacingtoward the Power Rod® units. • AttachtheFootHarnessonyour right foot, be

Leg ExercisesStanding Calf PressSTART ACTIONSTART• Removethebenchassembly and stand under the squat attachment. • Straightenyourlegs,standu

4Using Your Bowflex Ultimate® 2Folding & Moving Your Bowflex Ultimate® 2 Folding and moving your Bowflex Ultimate® 2 is easy. Follow the simple ste

Leg ExercisesWide SquatSTART ACTIONSTART• Removethebenchassembly. • Usethesquatattachmentand stand under it, feet a little closer than shou

Leg ExercisesLeg Curl Knee FlexionSTART ACTIONSTART• Facetheendofthemachineand leg curl pads, and step between the pads and the seat, straddli

SternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carpi RadialisTe

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

62The Bowflex® Body Leanness ProgramThis program is scientifically designed for maximal fat loss over six weeks. It is important that you practice ev

63Dear Bowflex® Enthusiast,I’mexcited,reallyexcited!I’melatedbecauseI’vedevelopedanexercisingandeatingprogramthatproducesfatlossfast

64If 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

65Skinfold MeasurementsTo accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yo

66Using Calipers When Measuring SkinfoldsThe procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of ski

67To 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

5Using Your Bowflex Ultimate® 2Using the Bowflex Ultimate® 2 Hand GripsThe Bowflex Ultimate® 2 hand grips can be used as regular grips, hand cuffs or an

68Before Body Weight Fat Percentage Body Fat Weight x = Body Weight Weight of Body Fat Lean-Body Weight – = Use the Same

69Name AgeHeight Weight LossWeightBefore MuscleGainWeight After Fat LossPleasefollowtheinstructionsinthe“Measurements”sectionformeasuri

70GUIDELINES Week 1&2All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movem

71You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achievi

72Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first.

73The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly

74Breakfast = 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

75Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel, Sarah Lee® (frozen) (210)21 g light cream cheese (45)120 ml orange juic

76Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be

77Q. 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

6Using Your Bowflex Ultimate® 2Using the Bowflex Ultimate® 2 adjustable pulley system is as easy as pulling a pin and expanding the pulley out.Pulley k

78Bowflex® machine will make your muscles larger—but not excessively large—and larger muscles will make your body firmer and more shapely.Q. Why is i

79 Keep your superhydration schedule at the highest level. In other words, sip 1 5/8 gallons (6.2 l) of ice-cold water each day. Continue your Bowf

80Please feel free to make copies of this chart to continue your exercise log.EXERCISE DATE DATE DATE DATE DATE DATESetsRepsResistanceSetsRepsResistan

816-Week Satisfaction GuaranteeWe want you to know that the Bowflex Ultimate® 2 is a superior product. Your satisfaction is guaranteed. If, for any re

©2005. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Ultimate and Power Rod are either registered trademarks or tradem

Please fold over and tape before mailingPlease fold over and tape before mailingPlaceStampHereBowflex Ultimate® 2 16400 SE Nautilus DriveVancouver, W

(Shown with optional accessories)©2009. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Ultimate and Power Rod are eithe

7About Your Bowflex Ultimate® 2 AttachmentsThe Bowflex Ultimate® 2 leg extension/leg curl attachment is a gym-quality attachment that helps you develop