Gym Style Ab Crunch Station Owner’s/Assembly Manual P/N: 001-7014 Rev B (09/20/2007) Congratulations on your commitment to fitness and your purchase of the Bowflex® Gym Style Ab Crunch Station accessory. Before assembling your Bowflex Gym Style Ab Crunch Station, please read the Owner’s/ Assembly Manual and follow the Important Safety Precautions. ® Nautilus, Inc. 16400 S.E. Nautilus Drive Vancouver, Washington, USA 98683 1-800-NAUTILUS (1-800-628-8458) Fax (800) 898-9410 Nautilus.com Bowflex.com Table of Contents Important Safety Precautions. . . . . . . . . . . . . . . . . . . . 1 Safety Warning Labels . . . . . . . . . . . . . . . . . . . . . . . . . 1 Before You Assemble . . . . . . . . . . . . . . . . . . . . . . . . . . Hardware and Tool Guide . . . . . . . . . . . . . . . . . . . . . Parts Guide. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Assembly Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . How to Use Your Gym Style Ab Crunch Station . . Maintenance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Workout Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Muscle Chart. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 3 4 5 13 14 14 15 16 Warranty Information . . . . . . . . . . . . . . . . . . . . . . . . 17 Important Contact Numbers . . . . . . . . . . . . . . . . . . . 20 Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word “WARNING” found throughout this manual: 7! 2 . ) . ' Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. $!.'%2 this equipment, observe the following warnings. ! 4 4Prior % . 4to ) /using . 1. Read and understand the complete Owner's )--%$)!4%!#4)/.2%15)2%$ Manual for this accessory equipment. Refer to ® your # !original 5 4 ) Owner’s / . Manual for your Bowflex home gym for a list of general warnings. If you do not have the Owner’s Manual, please contact Nautilus, Inc. at 1-800-628-8458 for a replacement copy. 3.This machine is designed for a User’s Weight Limit of 300 pounds (136 kg). Do not use if you are over this weight. 2. Keep children away from this machine and / or supervise them closely if they are near the machine or present during its operation. This machine is not suitable as a children’s toy. There is a natural tendency for children to want to play on exercise equipment and parents and other in charge of children should be aware of their respective responsibilities. Moving parts that may appear to present obvious hazards to adults may not appear to do so to children. Keep the Power Rod® resistance rods bound when they are not in use to immobilize the machine. Safety Warning Labels There are no warning labels on the Gym Style Ab Crunch Station attachment itself. Once the Gym Style Ab Crunch Station is installed, pay attention to the warning labels located on the Bowflex® home gym. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Bowflex® Representative at 1-800-864-1270. Before You Assemble Before You Assemble Basic Assembly Principles Please take the time to read all assembly instructions before attempting to assemble and install your Bowflex® Gym Style Ab Crunch Station accessory. Here are a few basic tips that will make your assembly of the Bowflex ® Gym Style Ab Crunch Station quick and easy. By using these principles, you can simplify each process and save yourself extra time and effort. 1. To make the assembly process go faster, gather the pieces you need for each step and thoroughly read the assembly instructions for that step prior to starting assembly for the step. 2. When tightening a locknut on a bolt, use a wrench to grip the locknut and ensure that it is fastened securely. 3. When attaching two pieces, gently lift and look through the bolt holes to help guide the bolt through the holes. 4. As a general rule, and for all bolts and nuts on your Bowflex ® Gym Style Ab Crunch Station, turn bolts or nuts toward the right (clockwise) to tighten and left (counterclockwise) to loosen. Or you can remember the mnemonic: “Righty tighty, lefty loosey.” Hardware and Tool Guide Tools Required: • 9/16 Socket • 9/16 Wrench or Adjustable wrench • 7/32 Hex Wrench (provided) • 3/16 Hex Wrench (provided) Hardware: Hardware card also includes Lock Knob and Seat Locking Pin. Descr: Allen Bolt - 5/16 x 1 Qty: 4 Descr: Allen Bolt - 3/8 x 3 1/2 Qty: 2 Descr: Bolt - 1/4 x 1/2 Qty: 2 NOTE: Illustrations not to scale. Descr: Flat Washer 5/16” Qty: 4 Descr: Flat Washer 3/8” Qty: 4 Descr: Lock Nut 3/8” Qty: 2 Parts Guide 11 8 6 1 2 7 14 17 12 4 16 5 8 13 10 15 3 9 Item #: 1 2 3 4 5 6 7 8 9 10 11 Qty: 1 1 1 1 1 1 1 3 1 2 1 Description: SEAT BOTTOM SIDE SUPPORT LEG EXTENSION SEAT LOCKING PIN LOCK KNOB PAD UPPER ASSEMBLY END CAP EXTENSION TUBE FOAM ROLLER PAD Lumbar Support Pad 12 13 14 15 16 17 4 2 4 4 2 2 5/16 X 1” Bolt 3/8” X 3 1/2” Bolt 5/16 Flat Washer Flat Washer 3/8” Nut, Nylock 3/8” 1/4 X 1/2” Bolt Assembly Instructions STEP 1: Seat Assembly 12 14 Side Support bar 2 1 Figure 1 Parts: • (1) Seat Bottom - Item 1 • (1) Side Support - Item 2 Hardware: • (4) 5/16 X 1 inch long - Item 12 • (4) Flat Washer 5/16 inch - Item 14 Tools: • 3/16 Hex Wrench Assembly Steps: 1-1 Lay the Seat Bottom (1) on the floor, seat cushion down, with the narrow back of the seat toward you. 1-2 Position the Side Support (2) so that the bracket is toward the back of the Seat Bottom and the Side Support bar extends to the right side. 1-3 Attach the Side Support (2) to the Seat Bottom (1) using the hardware shown. See Figure 1. 1-4 Tighten hardware. Assembly Instructions STEP 2: Leg Extension Assembly 3 15 16 13 Figure 2 Parts: • Seat Assembly from Step 1 • (1) Leg Extension - Item 3 Hardware: • (2) 3/8 X 3 1/2 Hex Bolts - Item 13 • (2) 3/8 Flat Washers - Item 15 • (2) 3/8 Nylock Nuts - Item 16 Assembly Steps: 2-1 Attach the Leg Extension (3) to the Seat Assembly with the hardware shown. See Figure 2. 2-2 Tighten hardware. Tools: • 7/32 Hex Wrench • 9/16 Socket/Wrench Assembly Instructions STEP 3: Install Seat Assembly on Seat Support Rail Seat support rail Seat bracket 5 4 4 Figure 3a - Seat bracket and seat locking pin Parts: • Seat Assembly from Step 2 • Seat Locking Pin - Item 4 • Lock Knob - Item 5 Figure 3b - Seat Assembly secured on Seat Support Rail Assembly Steps: 3-1 Install the Seat Assembly on the home gym’s Seat Support Rail. See Figure 3a and 3b. 3-2 Secure the Seat Assembly with the Seat Locking Pin (4). See Figure 3b. 3-3 Install the Lock Knob (5) in the end of the Side Support bar. See Figure 3b. Assembly Instructions STEP 4: Attach Pad to Upper Assembly 7 6 8 Figure 4 Parts: • (1) Pad - Item 6 • (1) Upper Assembly - Item 7 • (1) End Cap - Item 8 Assembly Steps: 4-1 Slide the Pad (6) onto the Upper Assembly (7) tube and secure with the End Cap (8). See Figure 4a. Assembly Instructions STEP 5: Install Upper Assembly #2 position 5 17 Figure 5a - view from behind seat Parts: • Upper Assembly from Step 4 • Seat Assembly from Step 3 Hardware: • (2) 1/4 X 1/2 inch Bolt - Item 17 Tools: • 3/16 Hex Wrench Figure 5b - view from front of seat Assembly Steps: 5-1 Insert the Upper Assembly in the side bracket on the Seat Assembly (Figure 5a). Lock the Upper Assembly in the #2 position with the Lock Knob (5). 5-2 Screw one 1/4 X 1/2 Bolt (17) into the lowest hole on the Upper Assembly support. See Figure 5b. Screw the other 1/4 X 1/2 Bolt into the highest hole on the support. Assembly Instructions STEP 6: Install Roller Pads 9 8 3 Figure 6a 10 Figure 6b Parts: • Ab Crunch Assembly from Step 5 • (1) Extension Tube - Item 9 • (2) Foam Roller Pad - Item 10 • (2) End Cap - Item 8 Assembly Steps: 6-1 Insert the Extension Tube (9) through the mounting hole in the Leg Extension (3). See Figure 6a. 6-2 Slide a Foam Roller Pad (10) onto each end of the Extension Tube (9) and secure with End Caps (8). See Figure 6b. 10 Assembly Instructions STEP 7: Final Inspection Please inspect your exercise equipment to ensure that all fasteners are tight and components are properly assembled. Review all warnings affixed to machine. Congratulations! You have successfully completed assembly and installation of your Bowflex® Gym Style Ab Crunch Station! 7! 2 . ) . ' Failure to visually check and test assembly before use can cause damage to the Bowflex® Gym Style Ab Crunch Station and Home Gym, and serious injury to users and bystanders, and can also compromise the effectiveness of your exercise program. $!.'%2 !4 4 % . 4 ) / . )--%$)!4%!#4)/.2%15)2%$ #!54)/. 11 How to Use Your Gym Style Ab Crunch Station Pulley Position and Cable Routing The Gym Style Ab Crunch Station connects only to the pulley cable on the same side as the attachment’s side support. When using the Ab Crunch Station attachment, secure the slider pulley in one of the midbar positions on the Chest Bar. The pulley should align with the ring on the attachment’s side support. Make sure that the pop-pin on the side support is engaged before you attach the cable from the slider pulley to the ring on the side support. Attach the cable to the side support ring with the carabiner (snap hook) before you attach the other end of the cable to Power Rod® resistance. Refer to the illustrations below for proper cable routing. Ring Pop pin Active pulley is on the Chest Bar. Cable connects to ring on Gym Style Ab Crunch Station side support with carabiner (snap hook). 12 How to Use Your Gym Style Ab Crunch Station The Gym Style Ab Crunch Station gives you the ability to strengthen the muscles of the abdomen by safely adding resistance to abdominal exercises. When using the ab crunch station, position the pulley on the chest bar to align with the cable hookup on the upper pad assembly. Adjust the seat and the lumbar support pad to fit your height. You can also adjust the height of the upper pad assembly to fit your individual chest space requirements. When the adjustments are complete, lock the poppin on the side support. Connect the chest bar pulley cable: first to the ring on the upper pad assembly, then to the desired Power Rod® resistance. Position yourself comfortably and securely on the seat. With your right hand, push slightly forward on the round chest pad to take pressure off the pop-pin that holds the Upper Assembly in the pre/post exercise position. With the left hand, slowly and firmly pull the pop-pin out, and rotate it one quarter turn to position the small stop pins in the pin saddle. This will enable the Upper Assembly support arm to pivot freely during your exercise. Before exercising, ensure that the pop-pin is seated securely in the “out” position. Slowly release your right hand to let the tension on the cable bring the chest pad to rest on your pectorals. You can now begin the exercise. After completion of your exercise, make sure you engage the pop-pin prior to exiting and disconnecting the cable from the ring. Safety: • Before using ab crunch station, make sure that the seat is secured on the seat support rail with the Seat Locking Pin. • A lways use the lock knob on the slider to secure pulleys. Do not allow pulleys to change position during any exercise. • Lockthe pivoting arm in place with the poppin before and after using the ab crunch station. 13 Lumbar Support Pad The lumbar support pad increases the effectiveness of the Abdominal Crunch exercise by increasing extension of the back. Place the lumbar support pad on the padded upholstery of the Seat Back, and fasten the adjustment straps behind the Seat Back. . . Adjust the height of the lumbar support pad as needed for a comfortable exercise position. The pad should be positioned below your shoulder blades and above your hips. This optimum position will be different for each person.. Maintenance Maintenance Daily fter each use, wipe the equipment free of sweat with a clean, dry cloth. Upholstery can be cleaned A with a mild detergent or spray cleaner. Weekly If used often, your attachment should be thoroughly cleaned using a clean cloth and an ammonia based cleanser. Wipe the unit down completely and be sure to touch up any scratches with touch up paint to prevent rusting. Monthly Check the frame of the unit for any sign of cracking or permanent bending. If you find this situation, do not use the attachment and contact Bowflex Service immediately. Workout Guide Working Out A workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, constructive attitude. A good pre-workout mental routine is to sit and relax, so that you can focus on what you are about to do and think about achieving your end goal. Warming Up We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex® home gym. Your Routine The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Remember, make sure to have fun! Cool Down An essential part of the exercise routine is the cool down. Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. Remember to gradually move yourself into a relaxed state. Breathing The most important part of breathing during exercise is, quite simply, that you do it. Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing: 1) Be cautious when you are concentrating or exerting effort. This is when you will probably hold your breath. DO NOT hold your breath. Do not exaggerate breathing. Depth of inhalation and exhalation should be natural for the situation. 2) A llow breathing to occur, naturally, don’t force it. 14 Exercises Abdominal Crunch Muscles worked: Rectus abdominus, obliques Position: Seated – facing outward Accessory: ym Style Ab Crunch Station, Lumbar G Support Pad Pulleys: Chest bar, mid position Before You Begin: Attach Lumbar Support Pad to seat back. Key Points: • Position the Lumbar Support Pad below the shoulderblades and above the hips, and adjust to a comfortable location on the seat back. • Allow exhalation down and inhalation up, but don’t exaggerate it. • Head should follow rib motion, not lead it. Maintain normal neck posture. • Tighten abs throughout range of motion. Do not let abs relax until set is over. • MOVE SLOWLY, in a controlled motion, to eliminate momentum. START • Once you are seated with the Lumbar Support Pad positioned correctly, mid back can start out with a slight arch, knees and hips bent and feet flat on floor. ACTION • Tighten abs and curl only the torso, slowly moving rib cage toward hips. Move as far as you can without moving hips or neck. Mid back should not lose contact with the pad when fully crunched. • Slowly reverse motion, returning to start position without relaxing the abs. Lower Back Extension Muscles worked: Lower back (erector spinae, deep spinal muscles), gluteus maximus, hamstrings Position: Seated – facing inward Accessory: Gym Style Ab Crunch Station Pulleys: Chest bar, mid position Key Points: • Keep chest lifted and a very slight arch in the lower back. • Move from the hips, not the waist. Do not increase or decrease the arch in the lower back during the movement. START • Sit on the seat facing the machine. • Keep feet flat on the floor. • Lift the chest and maintain a slight arch in the lower back. • Leanforward from the hips, slightly letting out tension in the cables. 15 ACTION • Keepchest lifted and move the entire torso back as a unit, pivoting at the hips. • Slowly return to the starting position without slouching forward or changing spinal alignment. Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Serratus Anterior Rectus Abdominus Posterior Deltoid Infraspinatus Teres Major Flexor Digitorum Superficialis Triceps Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Radialis Gluteus Medius Tensor Fasciae Latae Gluteus Maximus Iliopsoas Adductor Magnus Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Adductor Longus Iliotibial Tract Gracilis Biceps Femoris Semitendinosus Semimembranosus Sartorius Gastrocnemius Soleus Tibialis Anterior 16 Limited Warranty What is Covered What We Will Repair Warranty Period How To Obtain Service Warrants to the original purchaser of this Bowflex® 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. Tampering with the unit will void the warranty. The parts of this product are warranted to the original purchaser for six (6) weeks from date of original purchase. Warranty terms may differ outside the USA. Warranties Do Not Cover - Damage due to use by persons who weigh more than 300 lbs (136kg). - Damage due to normal wear and tear. - Damage due to abuse, accident, failure to follow instructions or warnings, misuse, mishandling, accident or Acts of God (such as floods or power surges). - Use in any institutional or commercial settings such as health clubs, schools, or recreation centers. - 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. During your Warranty Coverage Period, Nautilus, Inc. will repair any Bowflex® equipment that proves to be defective in materials or workmanship. In the event repair is not possible, Nautilus, Inc., at its option, will either replace your equipment or refund your purchase price, less shipping and handling. To obtain service for a Bowflex® Fitness Product, contact an authorized Bowflex® Fitness Retailer. You may also contact a Nautilus representative at 800-628-8458 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. Bowflex® Gym Style Ab Crunch Station Warranty Registration Card IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU Mr. 2. Mrs. 3. Ms. 4. Miss Customer ID from Invoice: Name: Address: Apt. #: City: State: Phone number: ( ) - Zip: EXT. E-Mail address: Is this your primary address? Yes No Place of purchase: Date of purchase: D D M M Purchaser date of birth: M M Y Y D D Y Y Gender: Male Female Marital status: Married Single Including yourself, total number of people living in your household: (Examples: 01, 02, 03 …) Would you like to receive additional information on healthy lifestyle products? Yes No Which best describes your family income: (US dollar figures) Under $15,000 $25,000 – $34,999 $15,000 – $24,999 $50,000 – $74,999 $35,000 – $49,999 $100,000 – $149,999 $75,000 – $99,999 Over $150,000 What other types of exercise equipment do you own? Did you receive this item as a gift? Yes No Name of original purchaser: Original purchaser customer ID number: Please check here if you would prefer not to obtain information on new and interesting opportunities from other exciting companies. Thanks for filling out this questionnaire. Your answers are important to us. What Is Covered Nautilus, Inc. warrants to the original purchaser of this Bowflex® 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. Tampering with the unit will void the warranty. Warranty Period • 6 weeks on parts Warranty terms may differ outside the USA. . Warranties Do Not Cover • Damage due to use by persons who . weigh more than 300 pounds (136 kg). • Damage due to normal wear and tear. • Damage due to abuse, accident, failure to follow instructions or warningsl, misuse, mishandling, accident or Acts of God (such as floods or power surges). • Use in any commercial or institutional settings such as health clubs, schools or recreation centers. • Consequentialor 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. What We Will Do During your Warranty Coverage Period, Nautilus, Inc. will repair any Bowflex® equipment that proves to be defective in materials or workmanship. In the event repair is not possible, Nautilus, Inc., 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 Bowflex® Fitness Product, contact an authorized Bowflex® Fitness Retailer. You may also contact a Nautilus representative at 800-628-8458 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. Please fold over and tape before mailing Please fold over and tape before mailing Place Stamp Here Nautilus, Inc. World Headquarters 16400 S.E. Nautilus Drive Vancouver, Washington, USA 98683 Important Contact Numbers If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below. OFFICES IN THE UNITED STATES: • TECHNICAL/CUSTOMER SERVICE Nautilus, Inc. World Headquarters 16400 SE Nautilus Drive Vancouver, Washington, USA 98683 Phone: 800-NAUTILUS (800-628-8458) Email: email@example.com Fax: 877-686-6466 • CORPORATE HEADQUARTERS Nautilus, Inc. World Headquarters 16400 SE Nautilus Drive Vancouver, Washington, USA 98683 Phone: 800-NAUTILUS (800-628-8458) INTERNATIONAL OFFICES: For technical assistance and a list of distributors in your area, please call or fax one of the following numbers. • international CUSTOMER SERVICE Nautilus International S.A. Rue Jean Prouvé 6 1762 Givisiez / Switzerland Tel: + 41-26-460-77-77 Fax: + 41-26-460-77-70 Email: firstname.lastname@example.org INTERNATIONAL OFFICES: • Switzerland Office Nautilus Switzerland S.A. Tel: + 41-26-460-77-66 Fax: + 41-26-460-77-60 • GERMANY and AUSTRIA OFFICE Nautilus GmbH Tel: +49-2203-20-20-0 Fax: +49-2203-20-20-45-45 • ITALY OFFICE Nautilus Italy s.r.l. Tel: +39-051-664-6201 Fax: +39-051-664-7461 • United Kingdom OFFICE Nautilus UK Ltd. Tel: +44-1908-267-345 Fax: +44-1908-267-346 • china OFFICE Nautilus Representative Office Tel: +86-21-523-707-00 Fax: +86-21-523-707-09 20 © 2007 Nautilus, Inc. All Rights Reserved. Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS Bowflex, and the Bowflex logo are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are property of their respective entities. Printed in China.