Nautilus NT-CC1 Owners Manual and Fitness

Nautilus NT-CC1 Owners Manual and Fitness
NAUTILUS
Nautilus® NT-CC1 Smith Machine with Cable Crossover
Owner's Manual & Fitness Handbook
D
WARNING!
To reduce the risk of serious injury, read the
following important precautions before using
the Nautilus® NT-CC1 Smith Machine with
Cable Crossover. Before beginning this or any
exercise program, consult your physician. This is
especially important for persons over the age of
35 or persons with pre-existing health problems.
Read all instructions before using. We assume no
responsibility for personal injury or property damage
sustained by, or through the use of, this product.
Important Precautions and Warnings
. IMPORTANT! This Nautilus product has a maximum user
weight limit of 136 kgs. (300 Ibs.) and is not designed
to be used with any load greater than the supplied weight
of 93 kgs. (205 Ibs.). Do not use any means to increase
the resistance of the machine that is not specified in this
Owner's Manual.
‚ It is the responsibility of the owner to ensure that all
users of this equipment are adequately informed of all
precautions.
Read all instructions and warnings in this manual, on the
machine, and in the accompanying literature before using
this equipment.
. If you feel pain, lightheadedness, dizziness or shortness
of breath at any time while exercising, stop immediately,
begin cooling down, and consult your physician.
. Use this equipment only on a level surface. Cover the
floor or carpet beneath this equipment for protection.
. Inspect and tighten all parts often. Replace any worn
cables or other parts immediately! DO NOT USE IF YOU
NOTICE WEAR!
7.
10.
11.
Keep children and pets away from this equipment at all
times.
Always wear athletic shoes for foot protection.
Keep hands and feet away from moving parts and do not
wear loose clothing when you are near the equipment.
Never release the weight bar or cable handles while
weights are raised. The weights will fall with great force.
Make sure that the cables remain on the pulleys at
all times. If the cables bind while you are exercising, stop
immediately and make sure that the cables are on all of
the pulleys.
. When weights are on the weight bar, always secure them
with the spring clips provided.
. Before each use, check the cable clips on both ends of the
cables to ensure they are securely fastened.
Read all warnings posted on the unit.
Table of Contents
Warranty Information
Get to Know Your Machine
Machine Maintenance
Define Your Goals 3-
$a LG D —
Exercises
Bench:
Leg Extension
Smith Machine and Bench:
Chest Press
Military Press
Chest Press (Incline)
Shoulder Shrug
Squat
Calf Raise (Standing)
Seated Calf Raise
Cable Crossover:
Low Rows (Seated) 9
Standing Bicep Curl 9
Oblique Crunch 10
Standing Lateral Raise (with straps at elbows) .........cc...... 10
Lower Back Extension 11
Triceps Pushdown 11
Lat Rows (Standing) 12
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DO ONO On
Shrugs 12
Pullups (Wide Grip) 13
Pullups (Narrow Grip) 13
Hip Adduction 14
Hip Abduction 14
Shoulder Press (Seated) 15
Shoulder Press (Standing) 15
Rear Deltoid Row (Seated) 16
Rear Deltoid Row (Standing) 16
Seated Ab Crunch 17
Trunk Rotation (Seated) 17
Trunk Rotation (Standing) 18
Hip Extension (Standing) 18
Standing Hip Flexion 19
Leg Kickback (Standing) 19
Decline Chest Press 20
Incline Chest Press 20
Chest Press 21
Chest Press (Standing) 21
Chest Flys 22
Chest Flys (Standing) 22
Muscle Chart 23
Warranty Information
What Is Covered
Nautilus warrants to the original purchaser of this Nautilus
product that the equipment is free from defects in materials
or workmanship, with the exceptions stated below. This
warranty is not transferable or applicable to any person
other than the original purchaser.
Warranty
The Nautilus® NT-CC1 Smith Machine with Cable Crossover
Is intended for home use only. Do not use this equipment
in any commercial, rental or institutional setting. General
warranty is: 10 years - frame, 3 years — moving components,
1 year - wear items, 90 days - labor. Please refer to the
enclosed Consumer Product Warranty for more information
and be sure to complete the Warranty Registration Form.
Wear Items Defined: Wear items are parts/components that
might need to be replaced due to normal use during the life
of the product. User-life for wear items will vary, depending
on uncontrolled parameters (i.e., placement environment,
frequency of use, type of user, scheduled maintenance, etc.).
Wear items vary for each product but will include, and not
be limited to: cables, pulleys, hand grips, ankle cuffs, tricep
rope, upholstery, bearings, pivots, etc.
Warranties Do Not Cover
* Damage due to use by persons who weigh more than
300 pounds.
* Damage due to abuse, accident, failure to follow
instructions or warnings in the Owner's Manual, misuse,
mishandling, accident or Acts of God [such as floods or
power surges).
* Consequential or incidental damage. Some states do
not allow the exclusion or limitation of incidental or
consequential damages, so the above limitation or
exclusion may not apply to you.
* Use in any institutional or commercial settings such as
health clubs, schools or recreation centres.
Some states do not allow the exclusion or limitation of incidental or
consequential damages, so the above limitation or exclusion may not
apply to you.
What We Will Repair
During your Warranty Coverage Period, Nautilus will repair
any Nautilus equipment that proves to be defective in
materials or workmanship. In the event repair is not possible,
Nautilus, at its option, will either replace your equipment or
refund your purchase price, less shipping and handling.
How To Obtain Service
To obtain service for a Nautilus Fitness Product, contact an
authorized Nautilus Fitness Retailer. You may also contact a
Nautilus company representative at 877-417-0519 to help
you locate a dealer in your area.
How State Law Applies
This warranty gives you specific legal rights. You may also
have other rights, which vary from state to state.
Get To Know Your Machine
When you buy any exercise equipment you need stability, As a supplier of fitness equipment to health clubs worldwide,
durability, and quality - and you want long term results. But the Nautilus name has become synonymous with
these alone are not enough: more than anything else, you * Ultimate performance
need equipment that's designed by the people who set the * Optimum results
standards for ergonomic correctness and precision during * Maximum durability.
exercise.
As you pursue your fitness goals, you can be sure that the
At Nautilus, our expertise in the science of human same care, craftsmanship and rigourous standards that we
performance goes into every piece of fitness equipment we put into our professional equipment, go into our full line of
offer. We design our machines to be stable, comfortable, easy home gym equipment, too.
to use, and to provide the body support you need to exercise
with proper form, while avoiding injury. Nautilus... Making the world stronger since 1970.
The Nautilus? NT-CC1
Smith Machine with Cable Crossover
Machine Maintenance
Daily:
After each use, wipe machine free of sweat with a clean, dry
cloth. Upholstery can be cleaned with a mild detergent or
spray cleaner.
Weekly:
If used often, your machine should be thoroughly cleaned
using a clean cloth and an ammonia-based cleanser. Wipe
machine down completely and be sure to touch up any
scratches with touch-up paint to prevent rusting.
Define 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 them.
Here are some fitness concepts that will help you define your goals and choose your fitness program.
Muscle Strength is the maximum force that you can exert
against resistance at one time. Your muscle strength comes
into play when you pick up a heavy bag of groceries or lift
a small child. It is developed when a localized muscle is
worked both positively (concentric) and negatively (eccentric)
at a resistance - great enough so you can perform only five
to eight repetitions of the exercise before the muscle fails.
Each set of repetitions is followed by a rest interval that
typically runs three times longer than the set. Later, between
exercise sessions, the muscle overcompensates for the stress
and usually increases in both strength and size.
Muscle Endurance is the ability to perform repeated
contractions. It comes into play when you cross-country ski
or work on your feet all day. Endurance training addresses
the slow-twitch, endurance muscle fibers, which depend on
oxygen for energy. To develop muscle endurance, use low
resistance and high repetitions - about 15-20 repetitions
in each set, three sets to each exercise, working the muscle
only to fatigue.
Muscle Power is the combination of strength and speed of
the muscular contraction. This is often misinterpreted as
a) being directly associated with certain skill or sport and/or
b) meaning that you must move fast. Load is actually a more
important factor than speed when attempting to improve
power. When training to achieve muscular power, pick a
resistance that fatigues you in the 3-5 repetition range.
When performing these reps, it is more important to think
of contracting the muscles faster rather than attempting to
move faster. Performing sport simulation exercises usually
results in deterioration of the motor pattern or skill. The
biomechanically sound method of improving power in your
sport is to train for power using the correct joint movements,
as described in this manual. Then practice the skill associated
with your sport, learning to apply this newly achieved power.
Body Composition is the ratio of fat weight (fat) to lean
weight (muscle, bone and tissue). As you age, the ratio
shifts. The fat weight increases and the lean weight decreases.
Training for muscle strength will generally increase muscle
size and aerobic conditioning will help burn extra calories.
Performing these two forms of exercise, either at different
times or together, will create the greatest changes in body
fat weight.
Balanced Strength and alignment are the result of equal
strength developed in all parts of the body. It comes into
play in your standing and sitting posture, and in your ability
to perform just about any activity safely and effectively.
An over-development of the back will round the shoulders;
weak or stretched abdominals can cause lower back pain.
You want a balance of muscle strength in front and back.
In addition, you need a balance of strength between your
middle, lower, and upper body.
Flexibility is the ability of a muscle or group of muscles
to move the joint through a full range of motion. Flexibility
comes into play when you execute an overhand serve or
stretch for the top shelf in the kitchen. It is a cooperative
movement of opposite muscle groups. When a muscle
contracts, its opposite muscle group must relax for the
action to occur. Increased flexibility means an increased
range of motion, made possible by this simultaneous
contracting and relaxing. Good flexibility is important in
protecting the body from injury and can be achieved through
the balanced strength training programs that are included in
this manual.
Cardiovascular Endurance is the ability of the heart and
lungs to supply oxygen and nutrients to exercising muscles
over an extended period of time. It comes into play when you
jog a mile or ride a bike. It is a critical component of overall
fitness and health.
Define Your Goals
Reaching Your Goals
To reach your goals, fo.low a consistent, well-designed
nrogram “hat provides balanced development to all paris of
the body and includes both aerobic and strength exercise.
Only then will yo meet your goals safely and efficient:y,
The workout routines found in this manual are orofess onallv
designed and written to target specfic fitness goals. Should
vou Not find one specific program to your liking, vou can
design your own, based on souno Informacion arc the
prirciples foJnd in this manual.
Design Your Own Program
You may want to design your own persona program
specfically geared to your goals and lifestyle. Designing a
grogram Is easy, as -ong as you follow the guidelires below.
Understand fitness and its components:
Improperly designed programs can ce dangérous. Take some
cime to review tnis maruai as we as other ‘trness guides.
Know vour current fitness level:
Before vou start any ftnéss program vou should consult a
prysician who will help you determine your current abilities,
Identify your goals:
Goa.s are critical to choosing and designing an exercise
program that fits and enhances your lifestyle, aut so is
strategy. [7's important not to rush the process and try to
accamp: sh too much toc soon. That will lead to setbacks
and discouragement. Instead, set a series of smaller
achievab ge goa's,
Select complementary exercises:
Be sure to pair exercises that address compound ioint
movements ang single joint movements. ln aodition, select
exercises that address complementary muscle groups.
Put first things first:
During each session, first work muscle groups that need the
mast trainirg,
Remember your cardiovascular component:
Any fitness program must contain a cardiovascular
fitness component to be complete. So complement
your resistance training with aerobic exercise such as
walking, running, or bicycling.
Training variables:
When designing your own program there are several
var:ables that, wnen mixed oroperly, will equas tne right
fitress formula for you. in order to find out the best formula,
vou must experiment with several combinations of variabies.
The variables are as follows:
*» TJrainirg Frequency: The number of tires you train per
week, We recommend daily activity but not daily training
of the same muscle group.
¢ Training Intensity: The amount 0° resistance used
during your repetitions.
® [rairing Volume: The number of repetitions and sets
pérformen,
e Rest intervas: The time you rest between sets and the
time you rest between workouts,
Once you've established a base of fitness, follow these
basic principles;
* |solate muscle groups: Focus work on specific muscle
groups.
* Progressive Loading: The gradual systematic increase
of renetitions, resistance and length of exercise period.
Nautilus” NT-CC1 Exercises
Leg Extension
Muscles Worked:
This exercise emphasizes the muscles on the front
of the upper thigh, the quadriceps muscle group.
Starting Position:
= Adjust the seat pad to the elevated position
and the top portion of the bench in the flat
position.
* Sit on the seat facing away from the machine
with your knees near the pivot point and the
lower roller pads on the front of your shin
(see picture).
* Position your thighs at hip width pointing your
kneecaps straight to the front.
* Sit up straight with your chest lifted, abs tight
and maintain a very slight arch in your lower
back.
Motion:
* Tighten your quads and straighten your legs
by moving your feet forward and then upward
until your legs are completely straight and your
kneecaps are pointing up toward the ceiling
(not turned outward).
* Then slowly return to the starting position
keeping tension in your quads during the entire
movement.
Chest Press
Muscles Worked:
This exercise emphasizes the chest muscles
(pectoralis major), also involving the front
shoulder muscles (anterior deltoid).
Starting Position:
* Adjust the bench to a flat position and adjust
the bar to a proper height that allows you to
safely push the bar off the rack and place it
back on the rack when the exercise is
completed.
* Lie down on the bench so that the bar is lined
up slightly higher than the nipple line.
* Reach up and grab the bar with the hands in a
position such that when the bar is lowered
toward the chest, the wrist and forearm are
lined up straight over the elbow.
= Stabilize your core and lower body by keeping
the feet flat on the floor directly in a vertical
line under the knee.
Raise the chest and slightly pinch the shoulder
blades together. Maintain a slight comfortable
arch in the lower back.
Push up and rotate the bar to lift it off
the rack. Align it approximately with the
nipple line.
Motion:
Slowly move the bar toward the body allowing
the elbows to bend outward, simultaneously
bending your arms so that your forearms
remain parallel to each other and the
hands remain over the elbows throughout the
movement.
Stop the movement when the upper arms are
approximately straight out to the side
(elbows will be level with the shoulders) and
the bar is approximately over the nipple line,
Slowing return to the starting position with
arms straight to the front at shoulder width
and in line with the chest. Keep the chest
muscles tight throughout the movement.
Finish
Nautilus® NT-CC1 Exercises
Military Press
Muscles Worked: lower body from your ankles, through your
This exercise emphasizes the front shoulder knees and up into your hips.
muscles (anterior deltoid and a portion of the
middle deltoid) and the triceps, muscles on the * Slightly arch your lower back and lift your chest
back of the upper arm. to stabilize your core.
* Grab the bar so that your hand is in line with
vour forearm and elbow. Your elbows should be
bent to approximately 90 degrees.
e [ift the bar off the rack and rotate to release,
Motion:
; SE * Slowly move the bar upward in a plane
As Position: slightly in front of your face so that your
_ elbows straighten to a point where they are
parallel to each other. The hands should remain
over the elbows throughout the entire
movement.
Place the bench to the fiat position and adjust
the bar to the proper height so that when you
are seated on the bench facing the bar you can
place your hands under the bar with your arms
at your side and elbows bent. The bar should be
adjusted so you can safely lift the bar off
the rack and place it back on the rack after the
exercise has been completed.
e Stop when your upper arms are approximately
straight over your shoulders, controlling the
movement of the bar.
* While sitting on the bench facing the bar from
the back side of the machine, sit close enough
so you can grasp the bar with your palms
facing away from you and your elbows bent.
e Your feet should be flat on the floor and
® Slowly lower the bar by letting the elbows bend
and the upper arm move straight out from
your sides (elbows will be level with the
shoulders or slightly below).
directly in line under your knees. Stabilize your Finish
Chest Press (Incline)
Muscles Worked: e Raise the chest and slightly pinch the shoulder
This exercise emphasizes the chest muscles blades together. Maintain a slight comfortable
(pectoralis major), also involving the front arch in the lower back.
shoulder muscles (anterior deltoid).
* Push up on the bar and lift it off the rack.
Align it approximately at the nipple line.
Motion:
e Slowly lower the bar toward the chest
allowing tne elbows to bend outward,
simultaneously bending your arms so that your
forearms remain parallel to each other and
the hands remain over the elbows throughout
the movement.
Starting Position:
* Adjust the bench to an inclined bench position
and the bar to the proper height to safely
push the bar off the rack and place it back
when the exercise is completed.
* Stop the movement when the upper arms are
approximately straight out to the side (elbows
will be level with the shoulders) and the bar is
e Sit hack on the benchisp that the Baris lined approximately over the nipple line.
lightly above the nipple line. |
ARRE * Slowly return to the starting position with the
arms straight upward at shoulder width and in
line with the chest. Keep the chest muscle
tight throughout the movement.
* Reach up and grab the bar with the hands in
a position such that when the bar is lowered
toward the chest, the wrist and forearm are
lined up straight over the elbow.
* Stabilize the core and lower body by keeping
the feet flat on the floor directly in a vertical
line with the knee. Finish
Nautilus® NT-CC1 Exercises
Shoulder Shrug
Muscles Worked:
This exercise emphasizes the upper trapezius and
other small muscles of the upper shoulder region.
Starting Position:
* Stand on the backside of the Smith machine
facing forward.
* Grasp the bar with a grip width slightly wider
than your shoulders, palms facing toward the
back.
Motion:
* Raise your shoulders toward the back of your
head, making sure your head/neck position does
not move.
* Slowly allow the shoulders to return downward
without slouching and rounding the upper
back.
Squat
Muscles Worked: Motion:
The squat is often considered a total body * Slowly lower your body by sticking your hips
exercise, the glutes, adductors, hamstrings and back and bending your knees and ankles. Keep
quads are the primary movers. The spinal erectors the chest up and back slightly arched.
work to stabilize the spine.
* Lower to approximately 90 degrees.
* Push the bar upward by standing up straight,
ending in the starting position.
Starting Position:
* Adjust the bar height on the Smith machine
to slightly lower than shoulder height when
standing facing the bar from the back side.
* Grab the bar and hold it behind your head and
over your shoulders.
* Hands should be positioned slightly wider than
shoulder width, with the palms facing forward,
* Bend your knees slightly so you are
comfortable, while keeping good spinal
posture,
Finish
Nautilus” NT-CC1
Exercises
Calf Raise (Standing)
Muscles Worked:
This exercise emphasizes the muscles of the lower
leg (gastrocnemius and soleus).
Starting Position:
* Move the bench to a position that allows you
to place the front of your foot (ball of the
foot) on the bench support leg when you are
standing under the bar.
o Stand facing toward the front of the machine,
place the bar across the back of the shoulders
and the front of your feet on the bench support
leg.
Motion:
* With the leg straight, do not lock out the knee,
push up on the ball of your foot lifting the heel.
* Slowly return to the starting position without
losing tension on the calf muscle.
Seated Calf Raise
Muscles Worked:
This exercise emphasizes the muscles of the lower
leg (gastrocnemius and soleus).
Starting Position:
* Put the bench in the flat position and place
it in line with the bar on the Smith machine
so that when you are seated facing the back
of the machine the bar is resting on your
lower thigh (just above the knee joint).
e Place the front portion of your feet (balls of
your feet) on the lower bench leg.
Motion:
* After releasing the bar, lift your heels off the
floor.
* Return to the starting position, maintaining
tension on the calf muscles.
Finish
Nautilus® NT-CC1
Exercises
Low Rows (Seated)
Viuscles Worked:
‘his exercise emphasizes the latissimus dorsi, teres
najor and rear deltoid. These muscles make up the
arge pulling muscles of the back.
starting Position:
» Sit on the floor facing the machine with your
feet against the footplate. Grab the single bar
with the palms facing down.
» Keep the chest lifted and a slight arch in the
lower back.
Motion:
» With your arms straight out in front of you,
initiate the movement by pinching your
shoulder blades together while pulling your
upper arm downward and backward toward
the sides of your body until your wrist comes to
the bottom of the rib cage.
+ Slowly return to the starting position.
Standing Bicep Curl
Viuscles Worked:
his exercise emphasizes the elbow flexors, which
nclude the biceps, brachialis and brachioradialis.
starting Position:
» Lower the pulleys down toward the lowest
position. Stand facing the machine at a
distance so that when you stand up straight
and hold the handles you feel the resistance.
+ Grab the handles with your palms facing
forward and your upper arms at your sides.
+ Tighten your abs, lift your chest and maintain
a slight arch in your lower back.
Jotion:
+ Curl the handles forward, then upward and
then toward your shoulders while keeping your
elbows at your sides.
' Slowly lower back to the starting position,
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Finish
Nautilus® NT-CC1 Exercises
Oblique Crunch
Muscles Worked: * Your lower back can start out flat or in a
This exercise emphasizes the side abs (obliques) normal arch, knees and hips are bent and your
as well as the upper and lower front abs (rectus feet are flat on the floor.
abdominus).
Motion:
e Tighten your abs and move in a diagonal
direction, slowly moving your right ribs toward
your left hip.
« Move as far as you can, the lower back should
not lose contact with the bench when fully
crunched.
Starting Position: |
* Place the bench slightly in front of the Cable * Slowly reverse the motion returning to the
Cross, centred between the pulleys. starting position without relaxing the abs.
e After doing a set, switch to the other handle
* The bench should be inclined to a 45-degree and repeat a set on the other side.
angle.
e Set the pulleys slightly below shoulder height
when leaning back on the bench.
* Reach over and grab the right handle and bring
it up to the right shoulder,
* Open the webbing of the handle and slide your
arm through it so it is positioned
around the front of the shoulder.
Standing Lateral Raise (with straps at elbows)
Muscles Worked: Motion:
This exercise works the side shoulder muscles, * Raise your arms by leading with your elbow
which includes the middle deltoid, supraspinatus out to your sides to almost shoulder level.
and the trapezius.
® Lift vour elbow and hand at the same speed.
* Keep the side of your arm/elbow facing out/up
throughout the movement.
* Siowly bring your arms back to the starting
position without relaxing.
Starting Position:
* Open the webbing on each handle so you can
slide your arm through it.
e Slide the cuff of the handle up to the elbow
(not at or past the elbow joint).
e Facing away from the machine, stand centred
between the pulleys and slightly out in front
so the cables can move freely through the
pulleys.
e Lean slightly forward at the hips, keeping a
slight arch in the lower back. Keep your head
and chest up.
* let your upper arms hang in the direction of
the resistance with the elbow bent to 90
Nautilus” NT-CC1 Exercises
Lower Back Extension
Muscles Worked: e Place your feet flat on the floor.
This exercise works the muscles of the lower back,
which include the erector spinae and the deep ® Sit up straight, lift your chest, tighten your core
spinal muscles. muscles and maintain a slight arch in your
lower back.
* Pinch your shoulder blades together slightly.
* Lean forward from the hips, releasing some of
the tension from the cables.
Motion:
* Keeping your chest lifted and move your entire
Starting Position: A; torso backward, pivoting at the hips.
=” With the bench in a flat position, centre it
between the pulleys and slightly out in front of « Slowly return to the starting position without
the Cable Cross. slouching or changing your spinal alignment.
* Set the pulleys slightly higher than the height
of the bench.
* Open the handgrip webbing so you can slide
your arms through each handle.
® Sit on the bench facing the machine and slide
the handgrips up to your elbows.
* Cross your arms in front of your chest and pull
them tightly toward your body.
Triceps Pushdown
Muscles Worked: e Lift your chest and tighten your abs to
This exercise works the triceps, the muscles on stabilize your spine and maintain a slight arch
the backside of the upper arm. in the lower back.
Motion:
* Keep your upper arms stable next to your side:
slowly straighten your arms by arcing
downward and then inward toward your hips.
+ Straighten your arms completely.
* With a slow, controlled movement, bring your
Starting Position: arms back to the starting position at about a
* Move the pulley on one side of the Cable 90-degree bend at the elbow.
Cross to the highest position.
* Hook up the short bar or the rope to the cable.
* Stand facing the machine and grab the bar/
rope with the palms facing downward.
« Adjust your stance so the pulley is slightly in
front of you; this may be altered after the first
repetition.
* Keeping your arms bent to about 90 degrees,
bring your upper arms in to your sides and
maintain that position.
Finish
Nautilus® NT-CC1 Exercises
Lat Rows (Standing)
Muscles Worked:
This exercise emphasizes the latissimus dorsi, teres
major and rear deltoid. These muscles make up the
large pulling muscles of the back. The hips and
spinal muscles are also challenged as stabilizers.
Starting Position:
e Adjust the height of the pulleys slightly above
the height of your knees.
* Stand with your feet shoulder width apart and
face the centre of the machine.
* Grab each of the handles and stand far enough
away so that when your arms are extended you
feel resistance from the machine.
* Lean forward slightly at the hip, keeping a
slight arch in the lower back and the knees
slightly bent.
Motion:
* With your arms out in front of you, initiate
the movement by pinching your shoulder
blades together while pulling your upper arm
downward and backward toward the sides of
your body until your wrist comes to the bottom
of the rib cage.
e Slowly return to the starting position.
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Shrugs
Muscles Worked:
The primary muscles emphasized are the upper
trapezius and other associated muscles of the
upper shoulder.
Starting Position:
* lower the pulleys to a position below your
knees so that when you grab the handles you
feel tension.
e Stand facing the machine, reach down and
grab the handles with your palms facing each
other or facing backward, whichever is more
comfortable.
e let your arms hang, extending in the direction
of the pulleys.
Motion:
® Raise your shoulders toward the back of your
head; make sure your head/neck position does
not move.
e Slowly allow the shoulders to return
downward without slouching or rounding the
upper back.
Finish
Nautilus® NT-CC1 Exercises
Pullups (Wide Grip)
Muscles Worked: e Lead the movement with your elbows by driving
This exercise emphasizes the latissimus dorsi, teres them down and in toward your body.
major and rear deltoid. These muscles make up
the large pulling muscles of the back. The biceps * Lower yourself back down keeping tension on
are also involved. your back muscles throughout the movement.
Starting Position: »
* Stand in the centre of the machine directly
under the pullup bar.
* Reach up and grab the bar with your palms
facing forward and slightly wider than shoulder
width apart.
* Bend your knees so your feet are not touching
the ground.
Motion:
e Lift your chest and slightly arch your low back
while pulling yourself up to the bar.
Pullups (Narrow Grip)
Muscles Worked: * Lead the movement with your elbows by
This exercise emphasizes the latissimus dorsi, driving them down and in toward your body.
teres major and rear deltoid. These museles make |
up the large pulling muscles of the back. The * Lower yourself back down, keeping tension on
biceps are also involved. your back muscies throughout the movement.
Starting Position:
* Stand in the centre of the machine directly
under the pullup bar.
* Reach up and grab the bar with your palms
facing toward you and at about shoulder
width apart.
* Bend your knees so your feet are not touching
the ground.
Motion:
* Lift your chest and slightly arch your low back
while pulling yourself up to the bar.
Finish
Nautilus® NT-CC1 Exercises
Hip Adduction
Muscles Worked: Motion:
This exercise will focus on the adductor muscle * Keep your hips and spine still, slowly move your
group. It will also work on the opposite hip muscle leg to midline/centre, away from the pulley.
(gluteus medius) of the leg that you stand on. | |
* Slowly control the leg back toward the pulley,
returning to the starting position.
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Starting Position: Start
® Place the ankle cuff around the ankle of the leg
you are going to exercise.
* Move the pulley to the lowest position and
attach the cable to the ankle cuff.
* Stand facing sideways away from the pulley so
you feel resistance when the leg is away from
the midline of the body.
* Keep the chest lifted, abs tight and a slight
arch in the lower back.
« After completing the exercise on one leg,
switch to the other.
Hip Abduction
Muscles Worked: Motion:
This exercise will strengthen the side hip muscles, * Keep the hips and spine stable and slowly
gluteus medius, especially on the standing/ move your attached leg away from the centre/
support side. midline of your body.
« Slowly move the leg back to midline keeping
tension on the hip.
Starting Position: |
* lower the pulley on one side of the machine
to the lowest position.
«® Attach the ankle cuff to one leg and stand
sideways with the leg attached to the
resistance farthest from the pulley.
e Stand up straight, chest lifted, abs tight and
maintain a very slight arch in the lower back.
* Adjust your standing position so there is some
tension at the start of the movement.
Finish
14
Nautilus” NT-CC1 Exercises
Shoulder Press (Seated)
Muscles Worked:
This exercise emphasizes the front shoulder
(anterior deltoid), part of the middle shoulder
(middle deltoid), the rotator cuff muscles, upper
back muscles (trapezius) and the triceps.
Starting Position:
® Adjust the pulleys to approximately the height
of the bench.
* Adjust the bench to the flat position and place
it toward the front of the Cable Cross directly
in the centre with the leg curl attachment
facing outward.
e Sit on the bench facing away from the
machine.
* Keep your chest lifted, abs tight and maintain a
very slight arch in your lower back.
* Hold the handles with the palms facing
forward.
* Raise the handles to just above shoulder height.
Motion:
es Straighten the arms upward, focusing on a
position directly above your head or slightly
forward over the forehead to move your hands
toward.
* Slowly return to the starting position, keeping
tension on the shoulder muscles throughout
the range of movement.
Shoulder Press (Standing)
Muscles Worked:
This exercise emphasizes the front shoulder
{anterior deltoid), part of the middle shoulder
(middle deltoid), the rotator cuff muscles, upper
back muscles (trapezius) and the triceps. Core and
hips will also be challenged through stabilizing
the upper body.
Starting Position:
* Adjust the pulleys to chest height.
* Stand in front of the machine facing outward
and slightly forward.
® Grab the handles and stand with the chest
lifted, abs tight and a slight arch in the lower
back.
* With your palms facing forward, bring your
hands up to shoulder level.
Motion:
* Straighten the arms upward, focusing on
a position directly above your head or slightly
forward over the forehead to move your hands
toward.
® Slowly return to the starting position, keeping
tension on the shoulder muscles throughout
the range.
e Keep the cables in line with your arms as you
press
15
Nautilus”
NT-CC1 Exercises
Rear Deltoid Row (Seated)
Muscles Worked:
This exercise emphasizes the back portion of the
shoulders (rear deltoid and the back portion of the
middle deltoid. It also works the upper lat, teres
minor, trapezius and rhomboid muscles.
Starting Position:
Adjust the pulleys to shoulder height when you
are seated on the bench.
e Adjust the bench to the flat position and place
it in the centre of the pulleys slightly forward
from the Cable Cross.
e Sit on the bench facing the machine.
e (Cross the handles and grasp them with your
palms facing down.
e Arms out straight in front of you, angled
toward the pulley.
* Adjust yourself on the bench so there is
resistance at the start of the motion.
Sit up straight, lift your chest and slightly pinch
your shoulder blades together
Motion:
e Allow your arms to bend as you pull, moving
the elbows outward, then backward, keeping
a 90 degree angle between your torso and arm
motion.
e Forearms should always point in the direction
of the cables.
* Move until your elbows are slightly behind your
shoulders, then slowly reverse the motion
keeping the shoulder muscles tightened duririg
the entire motion.
Rear Deltoid Row (Standing)
Muscles Worked:
This exercise emphasizes the back portion of the
shoulders (rear deltoid and the back portion of
the middle deltoid. It also works the upper lat,
teres minor, trapezius and rhomboid muscles.
Core and hip muscles will also be challenged
from stabilizing.
| Saag Position:
e Adjust the pulleys to shoulder height when
you are standing in front of the Cable Cross.
e (Cross the handles and grasp them with your
palms facing down.
® Arms out straight in front of you, angled
toward the pulley.
e Adjust your stance so there is resistance at the
start of the motion.
e Stand up straight facing the machine, lift your
chest and slightly pinch your shoulder blades
together.
Motion:
e Allow your arms to bend as you pull, moving
the elbows outward then backward, keeping
a 90 degree angle between your torso and arm
motion.
e Forearms should always point in the direction
of the cables.
* Move until your elbows are slightly behind
your shoulders, then slowly reverse the motion
keeping the shoulder muscles tightened during
the entire movement.
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Finish
Nautilus” NT-CC1 Exercises
Seated Ab Crunch
Muscles Worked:
This exercise emphasizes the abdominal area,
including the upper and lower front abs (rectus
abdominus) and the side abs (obligues).
Starting Position:
* Place the bench in the incline position (about
45 degrees) and centre it between the pulleys
facing outward
* Your lower back can start out flat or ina
normal arch, knees and hips are bent and your
feet are flat on the floor:
Motion:
* Tighten your abs and only move your torso.
* Slowly move your lower ribs toward your hips.
* Move as far as you can without moving your
hips and neck.
* The lower back should not lose contact with
the bench when fully crunched.
* Slowly reverse the action to the starting
position, maintaining tension in the abs.
* The backside of the bench should be slightly
out in front of the Cable Crossover.
* Adjust the pulleys so they are slightly lower
than shoulder height when [eaning back on the
bench.
* Open the webbing on the handgrips, sit on the
bench and grab the handles and slide them
over the front of your respective shoulders.
Trunk Rotation (Seated)
Muscles Worked:
This exercise involves the deepest trunk and
spinal muscles. The spine is more limited in
rotation than you might realize and therefore
should be performed with light resistance.
i Г) * Rotate past your midline as far as you can be
SS To under control and with comfort.
Motion:
* Tighten your entire abdominal area and slowly
rotate your rib cagefarms away from the
pulley, approximately 30-40 degrees.
* Slowly return to the starting position.
Starting Position:
® Place the bench in the flat position and centre
it between the pulleys slightly in front of the
Cable Cross.
= Adjust the pulley height so that when you are
seated on the bench facing sideways and your
arms are extended in front of you at chest
level, the pulley is at the same height as your
hands.
* Keep the elbows slightly straight, lift your
chest, tighten your abs and maintain a very
slight arch in the lower back.
17
Trunk Rotation (Standing)
Muscles Worked:
This exercise involves the deepest trunk and spinal
muscles. The spine is more limited in rotation than
you might realize and therefore should be worked
with light resistance.
- Ц
Starting Position:
Stand facing sideways, centred in front of one
of the pulieys of the Cable Cross.
« Adjust the pulley height so that when you
stand and your arms are extended in front of
you at chest level, the pulley is the same height
as your hands.
* Keep the elbows slightly straight, lift your
chest, tighten your abs and maintain a very
slight arch in the lower back.
e Keep the feet at approximately shoulder width.
Motion:
e Tighten your entire abdominal area and slowly
rotate your rib cage/arms away from the pulley
approximately 30-40 degrees.
e Rotate past your midline as far as can be
performed under control and with comfort.
e Siowly return to the starting position.
Hip Extension (Standing)
Muscles Worked:
This exercise emphasizes the gluteus maximus.
muscle group. Hip, knee, ankle and spinal
stabilizers will also be challenged.
Starting Position:
e Move one of the pulleys to a position at the
height of your knee.
« Open the handgrip so you can slide it up to
the knee joint.
e Stand facing the pulley with your support leg
and hip slightly bent.
e With the attached leg, start with the knee
slightly bent.
Maintain good posture with your spine, keep
the chest lifted and a slight arch in the lower
back.
e After completing the exercise with one leg,
switch and work the other leg.
Motion:
o Extend the leg backwards, while maintaining a
slight bend at the knee.
e Slowly move your leg as far as you can
without allowing any movement to occur at
your waist.
» Slowly return to the starting position.
e Switch to the other leg when the exercise is
completed.
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Nautilus® NT-CC1 Exercises
Standing Hip Flexion
Muscles Worked: Motion:
This exercise focuses on the iliopsoas and the e |Initiate the movement by lifting your knee up
rectus femoris, muscles on the front of the upper and toward your torso.
leg and hip.
| * Allow the knee to bend as you move, bringing
your knee upward as far as you can without
allowing any movement to occur at your waist
or lower back.
® Slowly return to the starting position, keeping
tension on the hip flexor muscles.
* Switch to the other leg.
Starting Position:
* Adjust the pulley height so that it is slightly
below the knee.
= Open the handgrip so you can slide your leg
through the opening.
* Stand facing away from one of the pulleys,
slide the handgrip slightly above the knee joint.
* Keep your spine in good posture with your
chest lifted, abs tight and a slight curve in the
lower back.
* After completing the exercise with one leg, Wy
switch and work the other leg. nT e P
HIST
Leg Kickback (Standing)
Muscles Worked: Motion:
This exercise emphasizes the gluteus maximus # Extend the leg backwards, while straightening
and the hamstring muscle groups. the knee. |
® Slowly move your leg as far as you can
without allowing any movement to occur at
your waist.
e Slowly return to the starting position.
e Switch to the other leg when the exercise is
completed.
Starting Position:
* Move one of the pulleys to the lowest
position.
* (Open the handgrip so you can slide it on to
your ankle.
* Stand facing the pulley with your support leg
and hip slightly bent.
* With the attached leg, start with the knee
bent to 90 degrees,
* Maintain good posture with your spine, keep
the chest lifted and a slight arch in the lower
back.
20
Nautilus® NT-CC1 Exercises
Decline Chest Press
Muscles Worked:
This exercise emphasizes the chest muscle (pec
major) and shoulder muscles (anterior deltoid,
front portion of the middle deltoid). It also
involves the triceps muscle group.
Starting Position:
e Place the bench in the incline position to about
45 degrees and centre it slightly in front of
the Cable Crossover facing outward.
Adjust the pulleys to approximately shoulder
height when you are leaning back against the
bench (adjust to your own comfort level).
e Sit on the bench and reach to each side.
Grabbing the handles with the cable positioned
under the forearm, your grip will have your
thumbs through the handle and your knuckles
on top.
e Arms should be directly in line with the cables,
palms down and wrists straight.
e |fthe cable rubs on your forearm, press at a
slightly lower angle.
e Raise your chest and slightly pinch your
shoulder blades together.
e Maintain a very slight arch in your lower back.
Motion:
e Slowly move your elbows outward,
simultaneously bending your arms so that your
forearms remain parallel to each other and the
hands remain in line with the elbows
throughout the movement.
* Stop when your Upper arms are approximately
straight out to your sides; your elbows will be
level with your shoulders or slightly behind.
e Slowly press forward moving your hands toward
the centre, then return to the starting position.
e From the 45-degree-inclined bench, the
pressing motion will be straight out, parallel to
the floor.
e Keep the chest muscles tight throughout the
movement.
Incline Chest Press
Muscles Worked:
This exercise emphasizes the chest muscle (pec
major) and shoulder muscles (anterior deltoid,
front portion of the middie deltoid]. It also
involves the triceps muscle group.
Starting Pesition:
e Place the bench in the incline position to
about 45 degrees and centre it slightly in front
of the Cable Crossover facing outward.
® Adjust the pulleys slightly below shoulder
height when you are leaning back against the
bench (adjust to comfort for your specifications).
e Sit on the bench and reach to each side,
grabbing the handles with the cable
positioned over the forearm.
e Arms should be directly in line with the cables,
palms down and wrists straight.
Motion:
* Keep the chest museles tight throughout the
e |f the cables rub on the forearm, adjust your
pressing motion to a slightly higher angle.
e Raise your chest and slightly pinch your
shoulder blades together.
e Maintain a very slight arch in your lower baek.
e Slowly move your elbows outward,
simultaneously bending your arms so that your
forearms remain parallel to each other and the
hands remain in line with the elbows
throughout the movement.
* Stop when your upper arms are approximately
straight out to your sides, your elbows will be
level with you shoulders or slightly behind.
e Slowly press upward moving your hands
toward the centre, then return to the starting
position.
e From the 45 degree inclined bench, the
pressing motion will be upward from your
torso.
movement.
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Nautilus® NT-CC1 Exercises
Chest Press
Muscles Worked:
This exercise emphasizes the chest muscle (pec
major) and shoulder muscles (anterior deltoid,
front portion of the middle deltaid). It also
involves the triceps muscle group.
Starting Position:
* Place the bench in the incline position to about
45 degrees and centre it slightly in front of the
Cable Crossover facing outward.
Adjust the pulleys to approximately shoulder
height when you are leaning back against the
bench {adjust to comfort for your specifications).
Sit on the bench and reach to each side
grabbing the handles with the cable positioned
over the forearm.
Arms should be directly in line with the cables,
palms down and wrists straight.
* If the cables rub on the forearm, adjust your
pressing motion to a slightly higher angle.
® Raise your chest and slightly pinch your
shoulder blades together.
* Maintain a very slight arch in your lower back.
Motion:
* Slowly move your elbows outward,
simultaneously bending your arms so that your
forearms remain parallel to each other and the
hands remain in line with the elbows
throughout the movement.
* Stop when your upper arms are approximately
straight out to your sides, your elbows will be
level with you shoulders or slightly behind.
* Slowly press forward moving your hands toward
the centre, then return to the starting position.
* From the 45 degree inclined bench, the pressing
motion will be straight out from the torso (90
degrees).
* Keep the chest muscles tight throughout the
movement,
Chest Press (Standing)
Muscles Worked:
This exercise emphasizes the chest muscle (pec
major) and shoulder muscles (anterior deltoid,
front portion of the middle deltoid). It also
involves the triceps muscle group. The standing
position will also challenge the muscles of the
hips, knees, ankles and spine due to the higher
degree of stabilization.
Starting Position:
Adjust the pulleys to approximately shoulder
height when you are standing in front of
the Cable Cross (adjust to comfort for your
specifications).
Reach to each side, grabbing the handles with
the cable positioned over the forearm,
Facing out, stand so that you are centred and
slightly in front of the machine.
Arms should be directly in line with the cables,
palms down and wrists straight.
* |f the cables rub on the forearm, adjust your
pressing motion to a slightly higher angle.
* Raise your chest and slightly pinch your
shoulder blades together.
* Maintain a very slight arch in your lower back,
* Feet should be position in either a staggered
or shoulder-width position.
Motion:
* Slowly move your elbows outward,
simultaneously bending your arms so that your
forearms remain parallel to each other and the
hands remain in line with the elbows
throughout the movement.
* Stop when your upper arms are approximately
straight out to your sides, your elbows will be
level with your shoulders or slightly behind.
® Slowly press forward moving your hands
toward the centre, then return to the starting
position.
* Keep the chest muscles tight throughout the
movement.
Finish
22
Nautilus® NT-CC1 Exercises
Chest Fly
Muscles Worked:
This exercise emphasizes the chest muscle (pec
major) and shoulder muscles (anterior deltoid,
front portion of the middle deltoid).
Starting Position:
e Place the bench in the incline position to about
45 degrees and centre it slightly in front of the
Cable Crossover facing outward.
o Adjust the pulleys to approximately shoulder
height when you are leaning back against the
bench (adjust to your own comfort level).
e Sit on the bench and reach to each side,
grabbing the handles with the cable positioned
over the forearm.
* Arms should be directly in line with the cables,
palms facing in and wrists straight.
e If the cables rub on the forearm, adjust your fly
motion to a slightly higher angle.
* Raise your chest and slightly pinch your
shoulder blades together.
® Maintain a very slight arch in your lower back.
Motion:
e Slowly move your arms outward, maintaining
a slight bend in the elbow throughout the
movement.
# Stop when your upper arms are approximately
straight out to your sides, your elbows will be
level with your shoulders or slightly behind.
» Slowly return to the starting position keeping
the chest muscles tight throughout the
movement.
Chest Fly (Standing)
Muscles Worked:
This exercise emphasizes the chest muscle (pec
major), shoulder muscles (anterior deltoid, front
partion of the middle deltoid). It also involves
the biceps muscle group. The standing position
will also challenge the muscles of the hips, knees
ankles and spine due to the higher degree of
stabilization.
Starting Position:
o Adjust the pulleys to approximately shoulder
height when you are standing in front of
the cable cross (adjust to your own comfort
level).
* Reach to each side grabbing the handles with
the cable positioned over the forearm.
* Facing out stand so that you are centred
slightly in front of the machine
e Arms should be directly in line with the cables,
palms down and wrists straight.
e |f the cables rub on the forearm, adjust your fly
motion to a slightly higher angle.
* Raise your chest and slightly pinch your
shoulder blades together.
» Maintain a very slight arch in your lower back.
e Feet should be position in either a staggered or
shoulder width position.
Motion:
e Slowly move your elbows outward, maintaining
a slight bend in the elbows throughout the
movement.
* Stop when your upper arms are approximately
straight out to your sides, your elbows will be
level with your shoulders or slightly behind.
* Slowly return to the starting position.
e Keep the chest muscles tight throughout the
movement
Muscle Chart
Sternoclejdomastoid
Trapezus
Pectoralis Major
Anterior Deltoid
Medial Deltoid Serratus Anterior Posterior Deltoid
Biceps Infraspinatus
Rectus Abdominus
Brachialis Teres Major
Es Flexor Digitorum Vie
xterna jo
Obliques A Superficials
E Latissimus
Brachioradialis Dorsi
Pronator Teres | A 7
NE
Flexor Carpi / 7 /
Radialis A f Gluteus
\ Medius
Tensor €
Fasciae Gluteus
Latae | Maximus
lliopsoas В | Adductor
Magnus
Pectineus |
Biceps
Rectus Femoris Adductor Longus Femoris
Vastus Latéralis lliotibial Tract semitendinosus
Vastus Medialis e Semimembranosus
Sartorius
Peroneus Longus
Extensor Digitorum Gastrocnemius
Longus
Soleus
Tibialis Anterior
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