Bowflex Elite™ home gym Bedienungsanleitung

51018 Rev AB (10/2004)The Bowflex® Elite™ Home GymAssembly Instructions

A-8Step 9 - Attach the Seat Rail to the Main AssemblyLocate the following items:• From Step 4 - Main Assembly • From Step 8 - Seat Rail Assembly • Ite

A-9Step 10 - Attach the Leg Extension Pivot TubeLocate the following items:• Item #13 - Leg Extension Pivot Tube• From Step 9 - Main Assembly • Item #

Assembly GuideFigure 12NFOAAFigure 111514161718Step 11 - Attach the Rollers to the Leg ExtensionLocate the following items:• From Step 10 - Main Assem

A-11Assembly GuideStep 13 - Assemble the Leg Extension SeatLocate the following items:• Item #19 - Leg Extension Seat Pad • Item #21 - Leg Extensio

A-12Figure 14Leg Extension Seat Roller Tube SpacersSupport Tube Bracket HooksBack Edge Step 14 - Attach the Leg Extension Seat to the Main AssemblyLoc

A-13Assembly GuideStep 16 - Attach the Upper Lat Tower to the LowerLocate the following items:• From Step 15 - Upper Lat Tower Assembly• From Step 14

A-14Step 18 - Attach the Rod Box Frame to the Lat TowerLocate the following items:• From Step 16 - Main Assembly• From Step 17 - Rod Box/Frame Assembl

A-15Figure 202827AMain AssemblyStep 20 - Attach the Faceplate Back PanelsLocate the following items:• Item #27 - Faceplate Right Back Panels• Item #28

A-16Step 22 - Attach the Bench to the Seat AssemblyLocate the following items:• Item #29 - Bench Pad• From Step 6 - Seat Assembly The Bench easily att

A-17Figure 26 - Squat CablesSnap HookSquat BarSnap HookStep 24 - Route the Lat CablesLocate the following items:• Item #S - (2) Hand Grips • Item #R -

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

©2004 Nautilus Inc. All rights reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, Bowflex Elite, Power Rod and the Bowflex and Nautilus lo

Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist ProgramThe Bowflex® Elite™ Home Gym

Safety Precautions 1Get To Know Your Machine 2How to Use Your Machine 3The Bowflex® Body Leanness Program By Ellington Darden, Ph.D. 7Define Your

1Safety Precautions• Always read and follow the Warning and Safety labels attached to your Bowflex® Elite™ home gym. Do not remove these labels. If y

2CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex® Elite™ home gym, you have everything you need to exceed al

3Power Rod® ResistancePower Rods® are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod

4The Workout BenchYour Bowflex® Elite™ home gym has a number of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-sl

5Accessories and EquipmentHand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the D-Rings on the

A-1Get To Know Your MachineParts List*Item No. Qty. Description 1 1 LOWER LAT TOWER2 1 BASE PLATFORM3 1 BASE RIGHT LEG4 1 BASE LEFT LEG5 1

6Using 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.• Wit

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

9IntroductionThe Bowflex® Body Leanness ProgramThis program is scientifically designed for maximal fat loss over six weeks. It is important that you p

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

11If 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

12Skinfold MeasurementsTo accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring y

13Using Calipers When Measuring SkinfoldsThe procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of ski

14To 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

15Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle wer

A-2Item #: GQty.: 1Descr: 3/8" X 2 3/4" Button Head ScrewItem #: CQty.: 8Descr: 5/16" X 3/4" Button Head ScrewItem #: AQt

16Name AgeHeight Weight LossWeight Before Muscle GainWeight After Fat LossPlease follow the instructions in the “Measurements” section for measuri

17GUIDELINES Week 1&2All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The moveme

18You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achievi

19Drinking 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

20The menus in the Bowflex eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly.Ev

21Breakfast = 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 ju

22Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel, Sarah Lee (frozen) (210)21 g light cream cheese (45)120 ml orange juice

23Shopping ListQuantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingl

24Q. 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

25Q & AProgressive resistance exercise such as Bowflex will make your muscles larger – but not excessively large – and larger muscles will make yo

A-3Step 1 - Attach the Lower Lat Tower to the Base PlatformLocate the following items:• Item #1 - Lower Lat Tower • Item #2 - Base Platform • Item #H

26Q & AQ. I’m pleased that I lost the fat I wanted to lose. What do I do to maintain my new body weight?A. Once you’ve lost your excessive fat,

27Exercise LogPlease feel free to make copies of this chart to continue your exercise log.EXERCISE DATE DATE DATE DATE DATE DATESetsRepsResistanceSets

28Your 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

29You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow

30Working OutA workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, constructive att

31Chest ExercisesBench Press — Shoulder Horizontal Adduction (and elbow extension)Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)START AC

32Chest ExercisesDecline Bench Press — Shoulder Horizontal Adduction (and elbow extension)Incline Bench Press — Shoulder Horizontal Adduction (and elb

33Chest ExercisesDecline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabiliz

34Chest ExercisesResisted Punch — Shoulder Flexion, Elbow Extension, Scapular ProtractionLying Cable Crossover — Shoulder Extension/Adduction (elbow s

35Shoulder ExercisesRear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)Standing Lateral Shoulder Raise — Shoulder Extension (elbow st

A-4Step 3 - Attach the Squat Platform to the Main AssemblyLocate the following items:• From Step 2 - Base Platform/Lat Tower (Main) Assembly• Item #5

36Shoulder ExercisesSeated Shoulder Press — Shoulder Adduction (and elbow extension)Front Shoulder Raise — Shoulder Flexion (elbow stabilized)START AC

37Shoulder ExercisesShoulder Extension — (elbows stabilized)Shoulder Shrug — Scapular ElevationSTART ACTIONSTART• Stand on the platform, facing the P

38Shoulder ExercisesScapular Protraction — (elbows stabilized)Scapular DepressionSTART ACTIONSTART• Lie on the bench, head toward the Power Rods®.•

39Shoulder ExercisesLying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)START ACTIONSTART• Sit on the bench facing Power Rods®. • Grasp

40Shoulder ExercisesShoulder Rotator Cuff — Internal RotationShoulder Rotator Cuff — External RotationSTART ACTIONSTART• Sit on the Bench, one side t

41Shoulder ExercisesSeated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)START ACTIONSTART• Sit on the bench facing Power Rods®. • Sp

42Back ExercisesLying Lat PulldownsLow Back Extension — Seated (with hip extension)START ACTIONSTART• Sit on the bench, facing Power Rods®.• Grasp t

43Back ExercisesPulldowns — Shoulder Adduction (with elbow flexion)Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)START ACTIO

44Back ExercisesLying Lat Fly — Shoulder AdductionLying Narrow Lat PulldownsSTART ACTIONSTARTFINISHSTART ACTIONSTART• Lie on your back, head toward P

45Back ExercisesSeated Lat Rows — Shoulder Extension (and elbow flexion)START ACTIONSTART• Sit on the bench facing Power Rods®, with your posterior ne

A-5Step 4 - Attach the Chest Bar with Pulleys to the Main AssemblyLocate the following items:• From Step 3 - Main Assembly• Item #6 - Chest Bar • Item

46Back ExercisesBent Over Row START ACTIONSTART• Stand on platform. Reach down and grasp the Squat attachment with palms facing backward.• Let your

47Arm ExercisesTriceps Pushdown — Elbow ExtensionSingle Arm Pushdown — Elbow ExtensionSTART ACTIONSTART• Straddle the Seat Rail facing the Power Rods®

48Arm ExercisesFrench Press — Elbow Extension overheadLying Triceps Extension — Elbow ExtensionSTART ACTIONSTART• Lie on the bench, head toward the P

49Arm ExercisesCross Triceps ExtensionLying 45° Triceps Extension — Elbow ExtensionSTART ACTIONSTART• Lie flat on the Bench, head toward the Power Ro

50Arm ExercisesSeated Triceps Extension — Elbow ExtensionStanding Biceps Curl — Elbow Flexion (in supination)START ACTIONSTART• Straddle the Seat Rai

51Arm ExercisesSeated Biceps Curl — Flexion (in supination)Lying Biceps Curl — Elbow Flexion (in supination)START ACTIONSTART• Sit on the bench, faci

52Arm ExercisesSeated Wrist ExtensionStanding Wrist CurlSTART ACTIONSTART• Straddle the Seat Rail, facing the Power Rods®.• Reach down and grasp the

53Arm ExercisesReverse Curl — Elbow Flexion (in pronation)Seated Wrist Curl — Wrist FlexionSTART ACTIONSTART• Sit facing the Power Rods® with your kn

54Arm ExercisesStanding Wrist ExtensionSTART ACTIONSTART• Straddle the Seat Rail, facing the Power Rods®.• Reach down and grasp the Hand Grips, palm

55Abdominal ExercisesReverse Crunch — Spinal FlexionResisted Reverse Crunch — Spinal FlexionSTART ACTIONSTART• Face the Power Rods®, and attach an An

A-6Step 6 - Attach the Seat Rail to the Seat AssemblyLocate the following items:• From Step 5 - Seat Pad/Seat Bracket Assembly • Item #9 - Seat Rail U

56Abdominal ExercisesSeated (Resisted) Abdominal Crunch — Spinal FlexionSeated (Resisted) Oblique Abdominal Crunch — Spinal Flexion/RotationSTART ACTI

57Abdominal ExercisesTrunk RotationSTART ACTIONSTART• Sit sideways on the bench, one side toward the Power Rods®. Grasp Hand Grip closest to you with

58Leg ExercisesLeg ExtensionSTART ACTIONSTART• Sit on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front

59Leg ExercisesAnkle EversionAnkle InversionSTART ACTIONSTART• Sit on the Bench, with one side to the Power Rods®.• Attach an Ankle Cuff around the

60Leg ExercisesStanding Hip Extension — (knee fl exed)Standing Hip Extension — (knee stabilized)START ACTIONSTART• Stand to one side of the Seat Rail,

61Leg ExercisesStanding Hip AbductionSeated Hip AdductionSTART ACTIONSTART• Sit sideways on the bench and attach an Ankle Cuff to the ankle closest t

62Leg ExercisesSeated Hip AbductionStanding Leg Kickback — Hip and Knee ExtensionSTART ACTIONSTART• Stand to one side of the Seat Rail, facing the Po

63SternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carpi Radialis

64What Does This Warranty Cover?Nautilus warrants to the original purchaser of the Bowflex® Elite™ home gym that the Bowflex® Elite™ home gym is free

© 2004, Nautilus Inc. All Rights Reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, Bowflex Elite, Power Rod and the Bowflex and Nautilus l

A-7Step 8 - Attach the Rear Leg to the Seat RailLocate the following items:• From Step 6 - Seat Rail Assembly • From Step 7 - Rear Leg Assembly • Item

Please fold over and tape before mailingPlease fold over and tape before mailingPlaceStampHereBOWFLEX® Elite™ Home Gym1400 N.E. 136th Ave.Vancouver,

©2004 Nautilus Inc. All rights reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, Bowflex Elite, Power Rod and the Bowflex and Nautilus lo