NS 200 Manual - Sport

NS 200 Manual - Sport
Nautilus Fitness Products
1690 38TH STREET. BOULDER, CO 80301
800-864-1270
www.Nautilus.com
NS200
Owner’s Manual
&
Fitness Guide
WARRANTY INFORMATION
What Is Covered
Nautilus Fitness Products warrants to the original purchaser of this Nautilus Home
Gym to be 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.
Nautilus Home Gyms
The frame and welds of the Nautilus Home Gyms are warrantied to the original
purchaser for 30 years from date of original purchaser. Upholstery, pulleys, bushings
and bearings are warrantied for five years to the original purchaser from date of
purchase. Cables, grips, and all other parts are warrantied to the original purchaser for a
period of 1 year from date of puchase.
Warranties Do Not Cover
•
•
•
•
A machine purchased for commercial or institutional use.
Damage due to use by persons who weigh more than 300 pounds.
Damage due to abuse, misuse, accident or acts of God (such as floods).
Consequential or incidental damages.
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 Do
Nautilus Fitness Products will repair any product that proves to be a defect in materials
or workmanship. In the event repair is not possible, Nautilus Fitness Products, at its
option, will either replace your Nautilus Home Gym or refund your purchase price.
How To Get Service
To obtain service for a Nautilus Fitness Product, contact an authorized Nautilus Fitness
Retailer. You may also contact a Nautilus company representative at 800-864-1270 to
help you locate a dealer in your area.
How State Law Applies
This warranty gives you specific legal rights, and you may also have other rights which
vary from state to state.
Table of Contents
Safety Information ........................................................1
Getting To Know Your Machine ................................. 1
Using Your Machine .................................................2-4
Machine Maintenance ................................................ 4
Defining Your Goals .................................................5-6
Arm Exercises:
Triceps Kickback.........................................................16
Triceps Pushdown.......................................................17
Standing Biceps Curl ..................................................17
Seated Triceps Extension ............................................18
The Workouts:
The 20 Minute Better Body Workout ..........................7
Complete Conditioning ...............................................8
Strength Training .........................................................9
Leg Exercises:
Leg Extension ............................................................18
Standing Leg Curl ......................................................19
Standing Hip Extension..............................................19
Standing Calf Raise ....................................................20
Standing Hip Abduction ............................................20
Standing Hip Adduction ............................................21
Chest Exercises:
Chest Press .................................................................10
Incline Chest Press ....................................................10
Shoulder Exercises:
Front Shoulder Raise .................................................11
Rear Deltoid Rows .....................................................11
Seated Shoulder Press ................................................12
Lateral Shoulder Raise ...............................................12
Back Exercises:
Wide Pulldowns..........................................................13
Reverse Grip Pulldowns .............................................13
Seated Lat Rows ..........................................................14
Seated Low Rows ........................................................14
Low Back Extensions..................................................15
Single Arm Row ..........................................................15
Upright Row ...............................................................16
Abdominal Exercises:
Seated (resisted) Abdominal Crunch ........................21
WARNING!
Before beginning any exercise program consult
your physician or health care professional. Only he
or she can determine the exercise program that is
appropriate for your particular age and condition.
If you experience any lightheadedness, dizziness, or
shortness of breath while exercising, stop the
exercise and consult your physician.
For Your Safety
Please Follow These Instructions
• Since reading and understanding all warnings and
instructions contained in the owner’s manual is essential
to safe operation, you must read and understand this
owner’s manual prior to using your machine.
• Keep your body weight centered on the machine or bench
while exercising.
• Never allow children on the machine. Teenagers should
always have parental supervision in the use of this
machine .
• Be certain that weight pins are completely inserted prior
to exercising.
• Never move or adjust the bench while sitting or lying on
the bench. Never stand on the bench.
• Make sure the weight stack or top plate is never pinned
in an elevated position. Do not use the machine if it is
found in this position. Call your repair facility or consult
your assembly guides if this occurs.
• Before exercising, make sure the spring lock seat pin is
securely fastened and the bench is firmly in place.
• Inspect all cables, belts or chains and their connections
prior to every exercising. Do not use the machine if any
component is found worn or damaged.
1
• Never use dumbbells or any other means to incrementally
increase the machine’s weight resistance, other than those
means provided by Nautilus.
• Inspect your machine before each workout. Periodically
check all fasteners to make sure none have loosened with
use. Tighten if necessary.
• Never attempt to exercise with more resistance than you
are physically able to handle.
Getting To Know Your Machine
When you buy any exercise equipment, you need stability.
You want durability. But these two qualities alone are not
enough. You need equipment that’s designed by people who
undersand the importance of anatomical correctness during
exercise.
As a supplier of fitness equipment to health clubs worldwide,
the Nautilus name has become synonymous with
• Ultimate performance
• Optimum results, and
• Maximum durability.
At Nautilus, our expertise in the science of human
performance goes into every piece of equipment we offer. We
design our machines to be stable, comfortable and to provide
the body support you need to exercise with proper form,
while avoiding injury.
As you pursue your fitness goals, you trust that the same care
and craftsmanship goes nto our full line of home gym
equipment, too.
Nautilus®... Making the world stronger since 1970.
THE NAUTILUS 200 HOME GYM
Lat Pulldown Bar
Press Arm
Adjustment
Adjustable
Seat back
Multi-grip
Handles
Primary Weight Stack
Leg Extension
Seat Height
Adjustment
2
Using Your Machine
Weight Selection and
Adjustment
To adjust weight, make certain
weight stack is not in use or lifted.
Simply pull the weight pin from
the weight stack and select the
desired weight. Insert pin
completely and make certain it is
locked into place before lifting. In
general, always start with lower weights and work up to
find the weight most appropriate for your goals and capacity.
Lower Seat Adjustment
To adjust the lower seat, pull the
seat pin from the side of the
machine. Facing the machine, the
adjustment is on the right side,
under the seat. This adjustment
cannot be done while you are
sitting on the seat, so you’ll want
to postion yourself back on the
seat after the adjustment to ensure
proper seat alignment. Proper seat
alignment ensures exercise
efficiency and comfort, while reducing the risk of injury.
Seat Back Adjustment
Proper arm length extension for
seated rows, chest presses, rear
delts, etc. Completed through
using the commercial-grade rachet
adjustment. Simply pull the seat
back forward until it rests in the
correct position.
3
Press Arm Adjustment
This pop pin adjustment allows
proper positioning of all chest
exercises, seated rows, and moves
the arms out of the way for storage.
Simply pop the pin out and move it
until you reach a comfortable arm
position. As a general rule, never
start chest exercises behind your
shoulders.
Dual Grip Handles
The Nautilus 200 offers a variety of
grip placements for user comfort and
muscle isolation. Be sure to use the
proper grip for each of your
exercises.
Using Your Machine
Using Cable Station Hand Grips:
These handgrips can be used as regular grips, hand cuffs
or ankle cuffs and can be placed over the shoulders for aid
in resisted crunch and oblique exercises.
Hand Cuff Grip:
Slip your hand through the cuff portion of the grip so that
the foam pad rests on the back of your hand. Then grasp
the remainder of the grip that is sitting in your palm. This
method of gripping is great for exercises like front
shoulder raises or any exercize where your palm is facing
down.
Regular Grip:
Grasp the handle and cuff together to form a grip without
inserting your hand through the cuff portion. Most of the
exercises you perform utilize this grip.
Ankle Cuff Grip:
The cuff opening can be made larger to accommodate the
ankle. Simply insert your hand in the cuff and slide it
away fromt the handle. Insert your foot or ankle and
tighten the grip by sliding the handle back toward the cuff.
Grips manufactured under license agreement with Hands-On
Sports & Gym Accessories Inc. Patent # 4756527
Machine Maintenance
Daily – Before each use you should inspect your weight machine to ensure that the cables and pulleys are in good
condition and operating smoothly. If cable appears to have any damage, including bulging, discoloration or any wires are
exposed, DO NOT USE MACHINE. Contact your authorized Nautilus Fitness Dealer to service machine. 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 cleaner.
Wipe machine down completely and be sure to touch up any scratches with touch-up paint to prevent rusting.
Twice Yearly – To keep your machine operating smoothly and looking good for many years to come, you want to clean
and lubricate the machine’s Guide Rods. To do this, remove the weight shrouds using a 9/16” socket or wrench. Clean the
long chrome rods thoroughly using a clean cloth and ammonia cleaner. Wipe rods completely dry. Spray a generous
amount of silicon lubricant on the rods.
4
Defining 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 those goals. Here are
some fitness components that will help you define your goals and choose your fitness program.
MUSCLE STRENGTH is the maximum force 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 to 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 35 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 a 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.
5
BODY COMPOSITION is the ratio of fat weight (fat) to
lean weight (muscles, bones 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 is 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 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. Any
exercise program must be supplemented with
cardiovascular training.
Defining Your Goals
Reaching Your Goals
To reach your goals you must follow a consistent, well
designed program that provides balanced development to
all parts of the body and includes both aerobic and strength
exercise. Only then will you meet your goals safely and
efficiently.
The workout routines found in this manual are
professionally designed and written to target specific fitness
goals. Should you not find one specific program to your
liking, you can design your own, based on sound
information and the principles found in this manual.
Designing Your Own Program
You 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 these guidelines.
Understand fitness and its components: Improperly
designed programs can be dangerous. Take some time to
review this manual as well as other fitness guides.
Know your current fitness level: Before you start any
fitness program you should consult a physician who will
help you determine your current abilities.
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 variables that, when mixed properly, will
equal the right fitness formula for you. In order to find the
best formula, you must experiment with several
combinations of variables. The variables are as follows:
• Training Frequency: The number of times you train per
week. We recommend daily activity but not daily
training of the same muscle group.
• Training Intensity: The amount of resistance used during
your repetition.
• Training Volume: The number of repetitions and sets
performed.
• Rest intervals: 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:
• Isolate muscle groups: Focus work on specific muscle
groups.
• Progressive Loading: The gradual systematic increase of
repetitions, resistance and exercise period.
Identify your goals: Goals are critical to choosing and
designing an exercise program that fits and enhances your
lifestyle, but so is strategy. It’s important not to rush the
process and try to accomplish too much too soon. That will
lead to setbacks and discouragement. Instead, set a series of
smaller achievable goals.
Select complementary exercises: Be sure to pair exercises
that address compound joint movements and single joint
movements. In addition, select exercises that address
complementary muscle groups.
Put first things first: During each session, first work those
muscle groups that need the most training.
6
The Workouts
20 MINUTE BETTER BODY WORKOUT
FREQUENCY: 3 DAYS PER WEEK (M-W-F)
TIME: ABOUT 20 MINUTES
Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus
on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance you can perform for no less than
10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all
sets of each exercise before moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow you to stop the
movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Chest Press
Seated Low Rows
Standing Lateral Shoulder Raise
Standing Biceps Curl
Triceps Pushdown
Leg Extension
Leg Curl
Calf Raise
Low Back Extension
Resisted Abdominal Crunch
Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
Reps
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
ADVANCED GENERAL CONDITIONING
FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F)
TIME: ABOUT 35-45 MINUTES
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if you become bored, it is time to
change your program. You can increase your training with this “split system” routine that works opposing muscle groups on different days. To do this,
you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises. Move
slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down
and work to fatigue during each set.
Day 1 & 3
Body Part
Chest
Shoulders
Arms
Legs
Day 2 & 4
Body Part
Back
Shoulders
Arms
Trunk
7
Exercise
Chest Press
Seated Shoulder Press
Seated Triceps Pushdown
Triceps Pushdown
Leg Extension
Leg Curl
Calf Raise
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Exercise
Seated Lat Rows
Wide Pulldowns
Standing Lat Raise
Standing Biceps Curl
Low Back Extension
Seated Resisted Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
The Workouts
COMPLETE CONDITIONING
FREQUENCY: 3 DAYS ON, 1 DAY OFF
TIME: ABOUT 45-60 MINUTES
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving
on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce
your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle
before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight.
Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three
seconds down and work to fatigue during each set.
DAY 1
Body Part
Chest
Shoulders
DAY 2
Body Part
Back
Arms
DAY 3
Body Part
Legs
Trunk
Exercise
Chest Press
Incline Chest Press
Seated Shoulder Press
Seated Low Rows
Standing Lateral Shoulder Raise
Sets
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
Exercise
Seated Lat Rows
Wide Pulldowns
Standing Biceps Curl
Triceps Pushown
Sets
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
Exercise
Leg Extension
Standing Hip Extension
Leg Curl
Calf Raise
Low Back Extensions
Seated Resisted Abdominal Crunch
Sets
2-4
2-4
1-3
2-4
2-4
2-4
Reps
8-12
8-12
8-12
12-15
8-12
8-12
8
The Workouts
STRENGTH TRAINING
FREQUENCY: 3 DAYS PER WEEK (M-W-F)
TIME: ABOUT 45-60 MINUTES
This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the
advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform
more than 5 to 8 reps, you should increase your resistance 10 lbs. and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus
on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the
movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count
two seconds up and four seconds down and work to fatigue during each set.
Day 1
Body Part
Chest
Shoulders
Day 2
Body Part
Back
Arms
Day 3
Body Part
Legs
Trunk
9
Exercise
Chest Press
Shoulder Press
Standing Lateral Raise
Front Shoulder Raise
Sets
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
Exercise
Low Row
Wide Pulldowns
Standing Biceps Curl
Seated Triceps Extension
Standing Triceps Pushdown
Sets
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
Exercise
Leg Extension
Leg Curl
Calf Raise
Low Back Extension
Seated Resisted Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
8-12
5-8
Chest Exercises
CHEST PRESS
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis major). It also involves
the front shoulder muscles (anterior deltoid, a
portion of the middle deltoid) and the triceps,
which are located on the back of the upper arm.
Starting Position:
• In the seated position, reach to the side of
your body and grasp the handles at chest
level. Bend your elbows until your hands are
near your chest. Rotate your upper arms away
from your torso so that your elbows are
pointing outward to each side and your palms
are facing forward.
• Raise your chest and slightly "pinch" your
shoulder blades together. Maintain a very
slight, comfortable, arch in your lower back.
• Slowly return to the starting position with
arms straight to the front at shoulder width
and in line with your chest. Keep your chest
muscles tightened during the entire motion.
Key points:
• Limit and control the range of motion so that
your elbows only travel slightly below the
shoulders if at all.
START
Motion:
• Slowly move your elbows 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 when your upper arms are
approximately straight out to your side
(elbows should be about level with your
shoulders).
FINISH
INCLINE CHEST PRESS
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis major), especially the
upper portion. It also involves the front
shoulder muscles (anterior deltoid, a portion
of the middle deltoid) and the triceps, which
are located on the back of the upper arm.
Starting position:
• In the seated position, grasp the upper
handles, and bend your elbows until your
hands are near your chest. Rotate your upper
arms away from your torso so that your
elbows are pointing outward to each side and
your palms are facing down.
• Adjust the seat back tilt forward to the third
or fourth incline position depending on your
comfort level.
• Hands are positioned just outside of your
upper chest, with palms facing down and
wrists straight.
• Stop when your upper arms are
approximately straight out to the sides (your
elbows will be level with your shoulders or
very slightly below).
Key points:
• Limit and control the range of motion so
that your elbows travel only slightly behind
your shoulders — if at all.
• For normal pressing/pushing patterns of
movement you may choose to allow the
shoulder blades to "float" forward and
backward naturally with the arm movement,
or for increased pec involvement you may
keep the shoulder blades "pinched" together
throughout both the upward and downward
movements.
START
Motion:
• Slowly move your elbows outward,
simultaneously bending your arms so that
your forearms remain parallel to each other
and the hands remain over the elbows
throughout the movement.
FINISH
10
Shoulder Exercises
FRONT SHOULDER RAISE — Shoulder Flexion (elbow stabilized near extension)
Muscles worked: This exercise emphasizes the
front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids).
Starting position:
• Standing and facing away from the machine.
• Keep your chest up, abdominals tight and
maintain a slight arch in your lower back.
• Grasp handles with your palms facing
backward and arms straight at your sides.
Motion:
• Keeping your arms straight, move them
forward then upward to shoulder height.
• Slowly return the arms beside the torso and
repeat.
START
Key points:
• Keep the chest lifted and the abdominals
tightened throughout the entire motion and
maintain good spinal alignment.
• Do not increase the arch in your lower back
while lifting your arms.
FINISH
REAR DELTOID ROWS
— Shoulder Horizontal Abduction (with elbow flexion)
Muscles worked: This exercise emphasizes the
back portion of the shoulder muscles (the rear
deltoids, as well as the rear portion of the
middle deltoids, the posterior rotator cuff,
upper lat and teres major) as well as the
trapezius and rhomboids.
Starting Position:
• Sit on the bench facing the machine, knees
bent and your feet flat on the floor.
• Grasp the upper handles with your palms
facing down and arms straight
• Sit up straight with your chest on the seat
back and until arms/cables are in front of
body at a 90 degree angle to your torso.
• Lift your chest and slightly pinch your
shoulder blades together.
Motion:
• Allowing your arms to bend as you go, move
your elbows outward and backward keeping
a 70-90 degree angle between your upper
arms and the sides of your torso.
• Move until your elbows are slightly behind
your shoulders, then slowly reverse the
motion keeping the rear shoulder muscles
tightened during the entire motion.
Key points:
• Maintain a 90 degree angle between your
upper arms and the sides of your torso
during the exercise.
• For normal pulling /rowing patterns of
movement you may choose to allow the
shoulder blades to "float" forward and
backward naturally with the arm movement,
or for increased rear deltoid involvement you
may keep the shoulder blades "pinched"
together throughout both the forward and
backward movements.
START
FINISH
11
Shoulder Exercises
SEATED SHOULDER PRESS
— Shoulder Abduction (and elbow extension)
Muscles worked: This exercise emphasizes
the front shoulder muscles (anterior deltoid,
a portion of the middle deltoid) and the
triceps, which are located on the back of the
upper arm.
Starting position:
• In the seated position, grasp the upper
handles, and bend your elbows until your
hands are near your chest. Rotate your upper
arms away from your torso so that your
elbows are pointing outward to each side and
your palms are facing down.
• Adjust the seat back tilt forward to the fourth
or fifth incline position depending on your
comfort level.
• Hands are positioned just outside of your
upper chest, with palms facing down and
wrists straight.
• Stop when your upper arms are
approximately straight out to the sides (your
elbows will be level with your shoulders or
very slightly below).
Key points:
• Limit and control the range of motion so
that your elbows travel only slightly behind
your shoulders — if at all.
• For normal pressing/pushing patterns of
movement you may choose to allow the
shoulder blades to "float" forward and
backward naturally with the arm movement,
or for increased pec involvement you may
keep the shoulder blades "pinched" together
throughout both the upward and downward
movements.
START
Motion:
• Slowly move your elbows outward,
simultaneously bending your arms so that
your forearms remain parallel to each other
and the hands remain over the elbows
throughout the movement.
FINISH
LATERAL SHOULDER RAISE
— Shoulder Abduction (and elbow extension)
Muscles worked: This exercise emphasizes the
side shoulder muscles (middle deltoids), the
top muscles of the rotator cuff (supraspinatus)
and the upper trapezius muscles.
Starting position:
• Stand facing perpendicular to the low pulley
station, grasp the handle with your farthest
hand, palm facing the machine.
• Place your opposite hand on your hip
• Feet should be spaced shoulder width
Motion:
• Raise your arm so that it is level with the
floor, do not go beyond this range.
• Keep your elbow slightly bend during the
movement.
• Slowly lower your arm to the starting
position without relaxing or resting the
weight.
START
Key points:
• Do not twist your trunk during this
movement.
• Do not bend your elbow during the exercise.
• If you are unable to reach a full range of
motion, lower the weight.
FINISH
12
Back Exercises
WIDE PULLDOWNS
— Shoulder Adduction (with elbow flexion)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper back. It also involves the muscles
on the front of your upper arms (the biceps
group) which are responsible for bending your
elbows.
Starting position:
• To determine the appropriate grip width for
you, hold you upper arms straight out to the
sides at shoulder height. Bend your elbows
approximately 90 degrees. Your hands
should be no wider than your elbows. (For
many individuals slightly less than elbow
width is more comfortable.)
• Facing the machine grasp the bar at the
determined width and sit on the bench.
• Position your knees directly under the
seatback and sit upright with your arms
extended up. NOTE: You may position your
hips directly under the pulley but make sure
to lean back slightly from the hips(not the
waist)
• Maintain good spinal alignment, chest lifted,
abs tight and maintain a very slight arch in
your lower back.
REVERSE GRIP PULLDOWNS
Motion:
• Initiate the movement by pulling your
shoulder blades down and together while
simultaneously drawing your elbows
downward to the sides, and then inward,
toward your trunk.
• The bar does not have to touch your chest
but, at the end of the motion, your arms
should be drawn near your sides, your
shoulder blades should be fully depressed
toward your hips and your forearms must be
in line with the direction of the cables (not
rotated forward).
• Slowly return to the starting position
allowing your arms and shoulder blades to
move fully upward, without relaxing the
muscles.
Key points:
• From the side view the forearms should
appear to remain in line with the cable.
• Do not lose spinal alignment.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom
of the movement.
• Keep the lats tightened throughout the entire
motion.
• Do not move your elbows posteriorly on the
way down.
START
FINISH
— Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper back. It also involves the muscles
on the front of your upper arms (the biceps
group) which are responsible for bending your
elbows.
Starting position:
• Facing the machine, grasp the bar with an
underhand grip, approximately shoulder
width. Then sit on the bench.
• Position your knees directly under the
seatback and sit upright with your arms
extending upward.
• Maintain good spinal alignment, chest lifted,
abs tight and maintain a very slight arch in
your lower back.
• At the end of the motion, your arms should
be drawn near your sides (although may not
be touching your sides), your shoulder
blades should be fully depressed toward your
hips and your forearms must be upward in
line with the direction of the cables (not
forward).
• Slowly return to the starting position
allowing your arms and shoulder blades to
move fully upward, without relaxing the
muscles.
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout the entire
motion.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom
of the movement.
START
Motion:
• Initiate the movement by pulling your
shoulder blades down and together while
simultaneously drawing your elbows
downward to the front, and then back
toward the sides of your body.
FINISH
13
Back Exercises
SEATED LAT ROWS
— Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling
muscles of your upper back as well as the
trapezius and rhomboids. The biceps muscles
on the front of the upper arms are also
involved in this movement.
Key points:
• Do not bend your torso forward at any point.
• Do not lose spinal alignment - keep chest
lifted.
Starting position:
• Sit facing the machine.
• Grab handles with palms facing each other.
• Place feet on the floor with your knees bent
comfortably.
• Sit up straight with your spine in good
alignment.
START
Motion:
• Initiate the movement by pinching the
shoulder blades back and together while
simultaneously drawing your elbows down
and backward toward the sides of your body.
• Continue moving the arms past the sides of
the body.
• Slowly return to the starting position,
straightening the arm and letting the
shoulder blades slide forward without
slouching.
FINISH
SEATED LOW ROW
— Shoulder extension (with elbow flexion)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling
muscles of your upper back as well as the
trapezius and rhomboids. The biceps muscles
on the front of the upper arm are also involved
in the movement.
Starting position:
• Sit on the floor facing the machine.
• Grasp the bar with both hands in a overhand
or palms down grip.
• Place your heels on the footplate, with your
knees bent comfortably.
• Sit up straight with your spine in good
alignment.
Motion:
• Initiate the movement by pinching your
shoulder blades together while
simultaneously drawing your elbows down
and backward toward the sides of your body.
• Continue moving the arms past the sides of
the body.
• Slowly return to the starting position,
straightening the arm and letting the
shoulder blades slide forward without
slouching.
START
Key points:
• Try to maintain upright alignment at all
times during the movement.
• Keep wrists straight.
FINISH
14
Back Exercises
LOW BACK EXTENSIONS
Muscles worked: This exercise emphasizes the
muscles in your low back (erector spinae and
deep spinal muscles) that are necessary for
providing stabilization and protection for the
spine. The lower back muscles are challenged
isometrically just like they should be used
when lifting and carrying in daily life. The
gluteus maximus and the hamstrings are also
strengthened at the hip.
Position: Pulley Station
Starting position:
• Stand facing the machine.
• Spread the cuff from the handle and slide
them over the forearms up to the elbows.
• Bend your knees comfortably, cross your
arms in front of your chest and pull handles
tightly to your chest.
• Stand up straight, lift your chest, tighten
your trunk muscles and maintain a slight
arch in your lower back.
• Pinch your shoulder blades together slightly.
• Lean forward from the hips slightly letting
out some of the tension in the cables.
Motion:
• Keeping your chest lifted, move your entire
torso backward as a unit by pivoting at the
hips.
• Slowly return to the starting position
without slouching or changing spinal
alignment.
Key points:
• Keep your chest lifted and a very slight arch
in your lower back at all times.
• Move from the hips only, not your waist. Do
not increase or decrease the arch in your
lower back during the movement.
START
FINISH
SINGLE ARM ROW
— Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling
muscles of your back. The biceps muscles on
the front of the upper arm are also involved in
this exercise.
Starting position:
• Stand facing the low pulley station, grasp the
hand grip in one hand while bracing your
other hand on the machine (Note: Do not
use the chrome guide rods as a brace as
doing may cause injury.)
• Your back should be at a 45 degree angle to
the ground and knees should be slightly
bend.
• Keep your shoulders and head up and back
arched.
15
Motion:
• Pull the handle straight back to your hip
making sure not to rotate your hips during
the last part of the movement
• Slowly return the handle forward but do
allow the weight to stretch your shoulder to
far forward or cause your back to round.
Key points:
• Do not lose spinal alignment – keep chest
lifted.
• Release your shoulder blade at the end of
each rep and initiate each new rep by
retracting your shoulder blade.
• Keep the Lat muscles tightened throughout
the entire exercise.
START
FINISH
Back Exercises
UPRIGHT ROW
— Shoulder Horizontal Abduction (and elbow flexion)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling
muscles of your upper back as well as the
trapezius and rhomboids. The biceps muscles
on the front of the upper arms are also
involved in this movement.
Key points:
• Keep your shoulder blades “pinched”
together during the movement.
• Make sure your back is straight throughout
the exercise.
Starting position:
• Stand facing the low pulley station with feet,
shoulder width apart.
• Grasp the handle with your palms facing
down, back straight and head up.
START
Motion:
• Pull the bar straight upwards keeping in as
close to the body as possible.
• Elbows should bend outward until the bar is
just below the chin.
FINISH
Arm Exercises
TRICEPS KICKBACK
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms.
Starting position:
• Face the machine. Bend forward at the hips
(not the waist). Bending one knee slightly,
flatten your back by sticking your hips out
and lifting your chest.
• Grasp the handle.
• Keeping your elbow bent, bring your upper
arm to your side, parallel to the ground.
Motion:
• Straighten elbow while keeping your upper
arm completely still.
• When arm is completely straight, slowly
return to the starting position.
Key points:
• Maintain spinal alignment.
• Keep your arm at your side and your wrist
straight throughout entire motion.
• Tighten the triceps throughout the exercise
and control the motion.
START
FINISH
16
Arm Exercises
TRICEPS PUSHDOWN
— Elbow Extension
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms. These muscles are responsible for
straightening your arms and assist in any
upper body pushing or pressing motion.
Position: Lat Station.
Starting position:
• Grasp the lat bar at shoulder width, with
your palms down.
• Adjust your distance from the pulleys (one
to two feet in front of you). This may need
to be altered after attempting the first rep.
• Keeping your arms bent, bring your upper
arms to your side and maintain.
• Lift your chest and tighten your abdominals
to stabilize your spine while maintaining a
very slight arch in the lower back.
Motion:
• Keeping your upper arms stationary and
your elbows next to the sides of your torso,
slowly straighten your arms by arcing
downward and then inward toward your
legs.
• Straighten your arms fully.
• Controlling the motion, allow your elbows to
bend, returning to the starting position
without moving your upper arm.
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way up.
• Maintain good posture by keeping your chest
lifted, abs tight and maintain a very slight
arch in your lower back.
START
FINISH
STANDING BICEPS CURL — Elbow Flexion (in supination)
Muscles worked: This exercise emphasizes
and develops the biceps muscles, which are
located on the front of your upper arms and
are primarily responsible for bending your
elbows, as well as the brachialis and
brachioradialis.
Starting position:
• Facing the machine.
• Bend down and grasp the handles with your
palms facing forward.
• Stand with your upper arms by your sides
(although not "smashed" against them). Lift
your chest, tighten your abdominals and
maintain a very slight arch in your lower
back.
17
Motion:
• Curl handles forward, then upward, and
then in toward shoulders while keeping your
elbows at your sides and your upper arms
completely still.
• Slowly lower to the starting position by
performing the same arcing motion.
Key points:
• Keep elbows at your sides.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain
a very slight arch in your lower back.
START
FINISH
Arm Exercises
SEATED TRICEPS EXTENSION — Elbow Extension
Muscles worked: This muscle emphasizes the
triceps muscles located on the back of the
upper arms.
Starting position:
• Seated on the bench with your knees bent
over the seat cushion for support.
• Grasp the handles with palms facing each
other.
• Stretch your elbows overhead pointing them
towards the ceiling.
Motion:
• Keeping the arm stationary, bend your
elbows allowing your hands to move
upwards until straight.
• Complete the movement by returning your
elbows to a 90 degree position.
Key points:
• Keep your upper arms motionless and your
wrists straight.
• Keep your back straight and abs tightened to
stabilize your body.
• Do not go beyond 90 degrees of movement.
START
FINISH
Leg Exercises
LEG EXTENSION
Muscles worked: This exercise emphasizes
the muscles on the front of the upper thigh
(quadriceps muscle group) which are
responsible for straightening your leg against
resistance. This powerful muscle group helps
provide stability for the knee joint and is
essential for producing power in running,
jumping and lifting activities.
Starting 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
shins/ankle.
• Position your thighs at hip width pointing
your knee caps straight to the front.
• Grasp the sides of the seat.
• 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.
Key points:
• Use slow controlled motion. Do not "kick"
into extension.
• Do not let your knees rotate outward during
the exercise. Keep your kneecaps pointing
up and straight forward.
START
FINISH
18
Leg Exercises
STANDING LEG CURL — Knee stabilized in flexion
Muscles worked: This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there is
no such thing as spot reduction. This exercise
will not remove fat from this area, but it will
strengthen and build these muscles.
Position: Leg extension/curl station.
Starting position:
• Face the machine.
• Place roller behind ankle. Keep this leg bent
at approximately 90 degrees.
• Bend over 30 - 45 degrees from your hips
(not your waist) and very slightly bend the
knee of your support leg.
• Keep your spine in good posture, with your
chest lifted, abs tight and maintain a very
slight arch in your lower back. Grasp the
press arm handles for stability.
Motion:
• Initiate the movement by tightening your
glutes. Extend your hip by moving your
entire leg backward.
• Slowly move your leg as far as you can,
without allowing ANY movement to occur at
your waist.
• Then slowly return to the starting position.
Key points:
• Make sure all of your motion occurs at your
hip, NOT your waist or low back.
• Keep your abs tight throughout the entire
exercise.
• Maintain exactly the same bend in the knee
of your moving leg throughout the entire
exercise.
START
FINISH
STANDING HIP EXTENSION — Knee stabilized in flexion
Muscles worked: This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there is
no such thing as spot reduction. This exercise
will not remove fat from this area, but it will
strengthen and build these muscles.
Starting position:
• Facing the machine.
• Secure the cuff around the foot. Keep this
leg bent at approximately 90 degrees.
• Bend over 30 - 45 degrees from your hips
(not your waist) and very slightly bend the
knee of your support leg.
• Keep your spine in good posture, with your
chest lifted, abs tight and maintain a very
slight arch in your lower back.
Key points:
• Make sure all of your motion occurs at your
hip, NOT your waist or low back.
• Keep your abs tight throughout the entire
exercise.
• Maintain exactly the same bend in the knee
of your moving leg throughout the entire
exercise.
START
Motion:
• Initiate the movement by tightening your
glutes. Extend your hip by moving your
entire leg backward.
• Slowly move your leg as far as you can,
without allowing ANY movement to occur at
your waist.
• Then slowly return to the starting position.
19
FINISH
Leg Exercises
STANDING CALF RAISE
— Ankle Plantarflexion (knee stabilized in slight flexion)
Muscles worked: This exercise is great for
emphasizing the muscles of your lower leg or
calf (gastrocnemius and soleus), which are
responsible for raising and lowering your heels
at the ankle joint. Strength and power in these
muscles are essential for all sports and daily
activities.
Key points:
• Do not lose contact with balls of your feet
and the frame as you push up and down.
• Do not change your hip or knee position,
ONLY ankle motion should be allowed.
Starting position:
• Standing and facing the weight stack.
• Place the ankle strap around your forearm.
• Standup and place the balls of your feet on
the foot plate with your heels elevated.
• Legs should be straight but knees not locked
START
Motion:
• Drop your heels down towards the ground,
and then press the balls of your feet on the
frame and raise your heels as high as you
can, trying to get up on your toes.
• Slowly return to the starting position always
maintaining proper posture.
FINISH
STANDING HIP ABDUCTION
Muscles worked: This exercise will not burn
off fat from your hips or outer thigh! There is
no exercise that will burn fat from a specific
area. This exercise will, however, strengthen
the muscles on the sides of your hips (gluteus
medius), especially on the standing/support
side. Use light resistance and controlled range
of motion on this exercise. You may also think
of this exercise as a tool for challenging your
ability to stabilize your hip on the supportive
leg.
Starting position:
• Stand in front the pulley with your side to
the pulley, and attach a handle /strap to the
ankle furthest from the machine (outside
leg).
• Stand up straight, lift your chest, tighten
your abs and maintain a very slight arch in
your lower back.
• Adjust your position so that there is some
resistance in the cables.
• In the beginning, you may hold on to the
machine for stability.
Motion:
• Slowly move the attached leg outward to the
side away from the pulley (30-45 degrees),
keeping your hips and spine perfectly still.
• Keep you abs tight throughout the exercise.
Key points:
• Do not use this exercise for losing fat from
your hips. It will not make your hips
smaller. Use it to develop hip strength and
stability.
• Use a very small range of motion. More is
not better.
• Keep your spine straight and your hips level.
Try not to raise your hips when raising your
leg to the side
START
FINISH
20
Leg Exercises
STANDING HIP ADDUCTION
Muscles worked: This exercise will not burn
off fat from your inner thighs or make them
smaller! There is no exercise that will burn fat
from a specific area. This exercise will,
however, strengthen the muscles on the
insides of your thighs (adductor muscle
groups). It also works the muscles on the
outside of your hip (gluteus medius) on the
side that you are standing on. Use very light
resistance and small range of motion on this
exercise. Think of this exercise as a tool for
challenging your ability to stabilize your hip
and stand on one leg.
Motion:
• Keeping your hips and spine perfectly still,
slowly move your attached leg toward the
center/midline, away from the pulley.
• Slowly control the leg back toward the
pulley, returning to the starting position.
Key points:
• Do not use this exercise for losing fat from
your thighs. It will not make your thighs
smaller. Use it to develop hip strength and
stability.
• Keeping your hips and spine perfectly still
• Do not bend at knee
START
Starting position:
• Stand in front of the pulley with one side
near pulleys, and attach a handle/strap just
above the calf (below the knee) on the leg
nearest the pulley.
• Adjust your position away from the machine
so that tension is created.
• Stand straight, lift your chest, tighten your
abs and maintain a very slight arch in your
lower back.
FINISH
Abdominal Exercises
SEATED (RESISTED) ABDOMINAL CRUNCH
Muscles worked: This exercise emphasizes the
abdominal area including the upper and lower
front abs (rectus abdominus) and the side abs
(obliques).
Starting position:
• While seated in the 45 degree position,
spread the cuffs from the handles and put
the arms through, positioning each cuff
around the front of the respective shoulder.
• Your lower back can start out flat or in a
normal arch, knees and hips are bent and
your feet are flat on the floor.
— Spinal Flexion
Key points:
• Allow exhalation up and inhalation down,
don’t exaggerate it.
• Do not lift your head/chin. Your head should
follow the rib motion, not lead, allowing you
to maintain normal neck posture.
• Tighten your abdominals throughout the
entire exercise range of motion. Do not let
your abs relax until the set is over.
• MOVING SLOWLY to eliminate momentum
is critical.
• This exercise will NOT spot-reduce fat!
START
Motion:
• Tighten your abs and curl only your torso,
slowly moving your ribs toward your hips.
Move as far as you can without moving the
hips or neck. THE LOWER BACK SHOULD
NOT LOSE CONTACT WITH THE BENCH
when fully crunched.
• Slowly reverse the motion returning to the
starting position, without relaxing.
21
FINISH
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