Bowflex | Gym Style Ab Crunch Station | Gym Style Ab Crunch Station Owner`s/Assembly Manual

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.
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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: customerservice@nautilus.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: technics@nautilus.com
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.
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