Bowflex Fitness Equipment 552 User Manual

Fitness Guide  
®
®
Bowflex SelectTech 552 Dumbbells and Stability Ball  
IMPORTANT!  
Read this guide before you begin  
using the product.  
SECTION 1: Getting to know the  
SelectTech® 552 Dumbbells  
SECTION 2: Key Components  
SECTION 3: Safety Information  
SECTION 4: Exercises  
TM  
Be Strong. Stay Strong.  
 
SECTION 2: Key Components  
TM  
Be Strong. Stay Strong.  
 
SECTION 3: Safety Information  
SelectTech® Dumbbell Safety  
Never allow dumbbells to forcefully bump together during  
use. Damage to the product and potential injury may occur.  
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You will notice that there are weight increments from 5 to  
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52.5 lbs on both adjustment knobs. To properly select a  
given weight (20 lbs for example), both adjustment knobs  
should be rotated until 20 is aligned with the arrow located  
on the outward edge of the Bowflex® nameplate.  
Never attempt to disassemble the SelectTech® dumbbell  
handle or base assembly — the product is not designed to  
be user-serviced. Contact the front desk for service.  
The dumbbell handle and weight plates are symmetrical.  
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Before beginning your workout, make certain that your sur-  
roundings are free from potential interference.  
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This means that one may insert the handle with either end  
facing the user provided that you have selected the same  
weight number on both ends of the dumbbell.  
Disclaimer  
When either returning or removing the dumbbell to or from  
Note that usage of fitness equipment is at your own risk and  
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the base, do so in a vertical motion, perpendicular to the  
base. Try not to tilt the dumbbell or move it laterally (parallel  
to the base) until it is fully clear of the unselected weight  
plates.  
should match your level of ability, coordination and overall  
physical fitness. Always consult a physician before begin-  
ning any new exercise program. Only he or she can determine  
if this exercise program 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 immediately.  
Confirm that the plates are  
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installed in the correct order and  
direction, as shown. If the plates  
are not correctly installed, the  
Locking Tabs may not prop-  
erly engage and the plates may  
unintentionally drop.  
If you have any questions regarding the operation or usage of  
Bowflex® SelectTech® 552 dumbbells, consult hotel personnel.  
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Never attempt to force the adjustment knob to rotate when  
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the dumbbell has been removed from the base.  
©2007. Nautilus, Inc. All Rights Reserved. Bowflex, the Bowflex logo, Club Bowflex, SelectTech and Be Strong.  
Stay Strong are either registered trademarks or trademarks of Nautilus, Inc. All other marks are either registered  
trademarks or trademarks of their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Dr.,  
Vancouver, WA 98683. USE AT YOUR OWN RISK.  
Never allow the dumbbells to drop freely to the ground.  
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Damage to the product and potential personal injury may  
occur.  
TM  
Be Strong. Stay Strong.  
 
SECTION 4: Exercises  
Wide Rows  
START:  
FINISH:  
Muscles Worked:  
Rear deltoid, rear portion of the middle deltoid,  
posterior rotator cuff, upper lats and teres minor  
Key Points:  
Place the feet in a comfortable shoulder width  
position.  
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Keep the chest lifted, abs tight and a very slight  
arch in the lower back.  
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START:  
ACTION:  
Lean forward slightly at the hip while keeping  
the upper body in alignment.  
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While standing holding the dumb-  
Allow your arms to bend as you  
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bells, lean forward at the hip allowing  
the arms to extend directly in line with  
the resistance.  
go, move your elbows outward and  
backward keeping a 70-90 degree  
angle between your upper arms and  
your torso.  
Your forearms should always point in the direc-  
tion of the dumbbells.  
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Keep your spine in a stable position.  
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Move until your elbows are slightly  
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Rotate the shoulder so that you palms  
are facing behind you.  
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behind your shoulders, then slowly  
reverse the action keeping the rear  
shoulder muscles tightened during  
the entire motion.  
Lateral Raise  
START:  
FINISH:  
Muscles Worked:  
Front and middle deltoids  
Key Points:  
Do not swing the arms upward or move the  
trunk during the motion.  
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Maintain good spinal alignment.  
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START:  
ACTION:  
Grab the dumbbells with the palms  
facing each other.  
Raise arms directly outward, then  
upward, to approximately shoulder  
height.  
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Stand with your feet slightly wider  
than shoulder width apart.  
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Lift your hand and elbow at the same  
speed.  
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Maintain an erect spinal alignment  
with the chest lifted, abs tight and a  
slight curve in the lower back.  
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Do turn or rotate your arms while  
raising them.  
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Keep the side of your arm/elbow  
facing out/up throughout the  
movement.  
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TM  
Be Strong. Stay Strong.  
 
SECTION 5: Exercises  
Stiff-Leg Dead Lift  
START:  
FINISH:  
Muscles Worked:  
Hamstrings, glutes and spinal erectors  
Key Points:  
Your torso should move from standing vertical to leaning forward at  
the hips without rounding your spine during any part of the move-  
ment.  
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Keep the knees slightly bent.  
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Only move as far as you can correctly.  
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START:  
ACTION:  
It is critical that you keep the chest lifted and do not allow your  
spine to round at any time during the movement.  
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Stand with your feet approximately  
shoulder width apart  
Maintaining your knee position, slowly  
bend forward at the hips moving your  
butt backward.  
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Hold the dumbbells down in front of  
your thighs with your palms facing  
back.  
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Stop as your hamstings begin to get  
taut and before your back begins to  
round.  
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Stand with a very slight bend at the  
knees.  
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Concentrate on tensing your ham-  
strings to pull you back up to the  
starting position.  
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Keep the chest lifted, abs tight and a  
very slight arch in your lower back.  
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Overhead Triceps Extension  
START:  
FINISH:  
Muscles Worked:  
Triceps  
Key Points:  
Keep your knees slightly bent with your feet approximately shoulder width  
apart.  
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Keep your chest lifted, shoulders pinched together and a very slight arch in  
your lower back.  
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Keep your upper arms and shoulders motionless and your wrists straight.  
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START:  
ACTION:  
Tighten your triceps throughout the exercise, using a controlled motion.  
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Kneel with one leg on the bench, bend  
forward at the hips and place one  
hand on the bench.  
Straighten the elbow while keeping  
your upper arm completely still.  
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When the arm is completely straight,  
slowly return to the starting position.  
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Support yourself with one arm on the  
bench and hold the dumbbell with the  
other with your palm facing in.  
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Keeping your elbow bent, bring your  
upper arm to your side, parallel to the  
ground.  
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TM  
Be Strong. Stay Strong.  
 
SECTION 5: Exercises  
Standing Curls  
START:  
FINISH:  
Muscles Worked:  
Biceps and other elbow flexors  
Key Points:  
Keep elbows at your sides.  
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Keep your wrists straight.  
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Keep your trunk muscles tight and maintain a very slight arch in  
your lower back.  
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START:  
ACTION:  
Hold the dumbbells with your hands  
facing forward.  
Stand with your upper arms by your  
sides, lift your chest, tighten your  
abdominals and maintain a very  
slight arch in your lower back.  
Curl the dumbbells forward, then  
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upward, and then toward your  
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.  
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Wide Squats  
START:  
FINISH:  
Muscles Worked:  
Quadriceps, glutes, hamstrings and adductors  
Key Points:  
Keep the knees pointed in the same direction as the toes.  
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Keep the head and neck in line with the trunk.  
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Pay close attention to all alignment and stabilization issues on every part  
of each and repetition.  
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START:  
ACTION:  
Under control, slowly squat down by  
Grab the dumbbell with both hands  
and stand with you feet slightly wider  
than shoulder width apart.  
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sticking the hips back as the knees  
start to bend.  
Keep the chest up and the and back  
flat as the hips continue to move  
backward.  
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Slightly rotate your hips outward, feet  
and knees should be lined up in that  
outward position as well.  
Lower to approximately 90 degrees  
at the knees, unless otherwise  
determined.  
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Stabilize your torso by lifting your  
chest, tightening your abs and  
maintaining a slight arch in your  
lower back.  
Return to the starting position.  
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Do not lockout the knees at the top of  
the squat.  
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TM  
Be Strong. Stay Strong.  
 

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