Bowflex Xceed Plus Bedienungshandbuch

WWWBOWFLEXCOMThe Bowflex Xceed™ PlusHome GymOwner’s Manualand Fitness GuidePN 001-6906 Rev. C (06/12/2007)

8Bowflex Xceed™ Plus Owner’s ManualMaintenance and Care of Your Bowflex Xceed™ Plus Home Gym Inspect your machine for any worn or loose components prio

Bowflex Xceed™ Plus Owner’s Manual9The Bowflex Xceed™ Plus Home Gym Pulley PositionsWith the versatility to perform over 65 different exercises, the Bo

10Bowflex Xceed™ Plus Owner’s ManualHand Grips and Straps The hand grips fit snugly around your wrist, ankle, or instep. Attach grips to cables by snap

Bowflex Xceed™ Plus Owner’s Manual11Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are

12Bowflex Xceed™ Plus Owner’s ManualDesign Your Own ProgramUnderstand fitness and its components. Improperly designed programs can be dangerous. Take s

Bowflex Xceed™ Plus Owner’s Manual13Working OutA workout begins in your mind’s eye. With concentration and visualization you can approach your workout

14Bowflex Xceed™ Plus Owner’s Manual20 Minute Better Body WorkoutFrequency: 3 Days Per Week (M-W-F) Time: About 20 MinutesStart by performing one set

Bowflex Xceed™ Plus Owner’s Manual15Body PartChestBackShouldersArmsExerciseBench PressSeated Lat RowsCrossover Rear Deltoid RowsBiceps CurlTriceps Exte

16Bowflex Xceed™ Plus Owner’s ManualBody BuildingFrequency: 3 Days On, 1 Day Off Time: About 45-60 MinutesBody building requires focused concentrat

Bowflex Xceed™ Plus Owner’s Manual17Circuit Training – Anaerobic/CardiovascularFrequency: 2-3 Times Per Week Time: About 20-45 MinutesCircuit train

CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xceed™ Plus home gym, you have everything you need to exceed

18Bowflex Xceed™ Plus Owner’s ManualTrue Aerobic Circuit TrainingFrequency: 2-3 Times Per Week Time: About 20-60 MinutesCircuit training is a great

Bowflex Xceed™ Plus Owner’s Manual19Strength TrainingFrequency: 3 Days Per Week (M-W-F) Time: About 45-60 MinutesThis program is designed to emphasi

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHChest ExercisesBench Press – Shoulder Horizontal Adduction (and Elbow Extension)STARTFINISH• Sit an

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHChest ExercisesDecline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)Muscles worked:

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHFINISHShoulder ExercisesReverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)Muscles worked:B

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder ExercisesCrossover Rear Deltoid Rows – Elbow FlexionMuscles worked:Back portion of shoulder mus

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder ExercisesLateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)Muscles worked: Side sh

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder ExercisesFront Shoulder Raise – Shoulder Flexion (Elbow Stabilized)Muscles worked:Front part of

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder ExercisesShoulder Rotator Cuff – Internal RotationMuscles worked:Front rotator cuff muscle (su

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder Extension – Elbows StabilizedShoulder ExercisesMuscles worked:Upper back (latissimus dorsi, ter

Bowflex Xceed™ Plus Owner’s Manual1Specifications / Approvals . . . . . . . . . . . . . . . . . . . . . . . . . .2Important Safety Precautions . . . .

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder ExercisesScapular Protraction – Elbows StabilizedMuscles worked:Serratus anterior muscles, the

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder ExercisesScapular RetractionMuscles worked:Develops muscles between shoulder blades (trapezius

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesStanding Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized)Muscles worked:Upper bac

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesNarrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion)Muscles worked

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesBent Over RowMuscles worked:Latissimus dorsi, teres major and rear deltoid, which make up

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesSeated Lat Rows – Shoulder Extension (and Elbow Flexion) Muscles worked:Latissimus dorsi,

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesStanding Low Back Extension – with Hip ExtensionMuscles worked:Muscles in lower back (erec

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesCrossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)Muscles worked:Latissimu

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesSeated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)Muscles worked:Latissimus do

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesTriceps Pushdown – Elbow ExtensionMuscles worked:Triceps muscles.Position:Standing – facing

Regulatory Approvals:Product Weight157 lbs. (71 kg)Product Dimensions53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) highWorkout

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesTriceps Pushdown – with Bent Lat Bar (Elbow Extension)Muscles worked:Triceps muscles.Positi

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesHammer Triceps Extension – Elbow ExtensionSTARTFINISHMuscles worked:Triceps muscles.Positio

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesTriceps KickbackMuscles worked:Triceps muscles.Position:Standing – facing machineAccessory:

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesResisted Dip – Elbow Extension Muscles worked:Triceps muscles.Position:Standing – facing ou

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesConcentration Biceps Curl – Elbow Flexion (in Supination)Muscles worked:Biceps muscles.Posi

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHSTARTFINISHSTARTFINISHArm ExercisesBarbell Biceps Curl – Elbow ExtensionMuscles worked:Biceps muscles.Po

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesSeated Biceps Curl – Elbow Flexion (in Supination)Muscles worked:Biceps muscles.Position:Se

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHWrist Curl – with Wrist FlexionMuscles worked:Front part of forearms. Also increases the strength of gri

Trunk RotationMuscles worked: Most of trunk muscles. Note: rotation is limited in the spine and should be performed with minimal resistance, in proper

START ACTIONSTART ACTIONLeg ExercisesLeg ExtensionMuscles worked: All muscles on front of upper thigh (quadriceps muscle group).Position:Seated – fac

Bowflex Xceed™ Plus Owner’s Manual3Important Safety Precautions• Read and understand the Owners Manual prior to using this machine. • Read and un

START ACTIONSTART ACTIONSTARTFINISHMuscles worked: Buttocks area (gluteus maximus). Position: Standing – facing machineAccessory:Hand Grip on archPull

START ACTIONSTART ACTIONLeg ExercisesLeg Kickback – Hip and Knee ExtensionMuscles worked: Buttocks area (gluteus maximus). Position:Standing – facing

START ACTIONSTART ACTIONSTARTFINISHDead LiftLeg ExercisesStiff Leg Dead Lift Muscles worked:Buttocks area (gluteus maximus) and hamstrings.Position:S

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHLeg ExercisesStanding Hip AdductionSTARTFINISHSTARTFINISHStanding Hip AbductionMuscles worked:Sides of h

START ACTIONSTARTFINISHLeg ExercisesCalf Raise – Ankle Plantarflexion (Knee Stabilized)Muscles worked:Lower leg or calf (gastrocnemius, soleus).Positio

SternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carpi RadialisTe

54Bowflex Xceed™ Plus Owner’s Manual

Bowflex Xceed™ Plus Owner’s Manual55Exercise LogPlease feel free to make copies of this chart to continue your exercise log.EXERCISEDATE DATE DATE DATE

Bowflex® Body Leanness Program57The Bowflex® Body Leanness ProgramBy Ellington Darden, Ph.D.The following program was created by Dr. Ellington Darden.

4Bowflex Xceed™ Plus Owner’s ManualHome GymThe following safety warnings are located on the Bowflex Xceed™ Plus exercise machine. Please read all safety

58Bowflex® Body Leanness Program

A personal guarantee from Dr. Ellington DardenDear Bowflex® Enthusiast,I’m excited, really excited! I’m elated because I’ve researched and developed a

60Bowflex® Body Leanness ProgramIntroductionThe Bowflex® Body Leanness ProgramThis program is scientifically designed for maximal fat loss over a perio

Bowflex® Body Leanness Program61123456Women Measure: Suprailium, triceps, and thigh.Men Measure: Chest, abdomen, and thigh.MeasurementsIf you would l

62Bowflex® Body Leanness ProgramSkinfold MeasurementsTo accurately track your progress through this six-week program, it is necessary to take skinfold

Bowflex® Body Leanness Program63Using Calipers When Measuring SkinfoldsThe procedure for measuring skinfold thickness is to grasp firmly with the thumb

64Bowflex® Body Leanness Program13040383634323028262422201816141210315202530354045505560579111315171921232527293133125120115110105100959085807570656055

Bowflex® Body Leanness Program65Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you

66Bowflex® Body Leanness ProgramName AgeHeight Weight LossWeight Before Muscle GainWeight After Fat LossPlease follow the instructions in the “Meas

Bowflex® Body Leanness Program67GUIDELINES Week 1&2All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance

Bowflex Xceed™ Plus Owner’s Manual5The following safety warnings are located in site specific areas on the unit. Please review and understand the safety

68Bowflex® Body Leanness ProgramYou will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program i

Bowflex® Body Leanness Program69Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem

70Bowflex® Body Leanness ProgramThe menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best r

Bowflex® Body Leanness Program71Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel (frozen) (210)3/4 oz. light cream cheese (4

72Bowflex® Body Leanness ProgramBreakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel (frozen) (210)21 g light cream cheese (45)1

Bowflex® Body Leanness Program73Shopping ListQuantities needed for listed items will depend on your specific selections. Review your choices and adjust

74Bowflex® Body Leanness ProgramQ. I often get headaches when I eat only 1000 calories a day. What should I do?A. Your headaches may be caused by goi

Bowflex® Body Leanness Program75Q. Why is it so important I perform the Bowflex® exercises with a 4-second count on the lifting and lowering?A. Bec

76Bowflex® Body Leanness Program Continue your Bowflex® exercise routine at the highest level. Perform the same 10 exercises three times per week. Try

6Bowflex Xceed™ Plus Owner’s ManualGetting to Know Your MachinePower Rod® Resistance RodsRod HookUpper Lat TowerSeat Back PadSeatBase Frame PlatformRod

78Bowflex Xceed™ Plus Owner’s ManualLimited Warranty Information(Keep For Your Records)We want you to know that the Bowflex Xceed™ Plus home gym is a s

IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASEPLEASE PRINT CLEARLY – THANK YOUBowflex Xceed ™ Plus Warranty Registration Card Please check here if you wo

Please fold over and tape before mailingPlease fold over and tape before mailingPlaceStampHereNautilus, Inc.World Headquarters16400 S.E. Nautilus Driv

OFFICES IN THE UNITED STATES:E-mail: [email protected]• TECHNICAL/CUSTOMER SERVICENautilus, Inc.World Headquarters16400 SE Nautilus DriveVa

© 2007 Nautilus, Inc. All Rights Reserved. Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTI

Bowflex Xceed™ Plus Owner’s Manual7Power Rod® ResistancePower Rod® resistance rods are made from a special composite material. Your rods are sheathed w