Bowflex Gym Style Ab Crunch Station, Owner'S/Assembly Manual

Page 1: ...Gym Style Ab Crunch Station Owner s Assembly Manual P N 001 7014 060112 C ...

Page 2: ...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 To validate warranty support keep the original proof of purchase and record the following information Serial Number __________________________ Date of Purchase ____________________ To register yo...

Page 3: ...this accessory equipment Refer to your original 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 1 800 605 3369 for a replacement copy Keep bystanders and children away from the product you are assembling at all times Children must not be let on or near to this machine Moving parts and other features of the...

Page 4: ...e 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...

Page 5: ...vided 3 16 Hex Wrench provided Descr Allen Bolt 3 8 x 3 1 2 Qty 2 Descr Lock Nut 3 8 Qty 2 Descr Flat Washer 3 8 Qty 4 Hardware Hardware card also includes Lock Knob and Seat Locking Pin NOTE Illustrations not to scale Descr Flat Washer 5 16 Qty 4 Descr Allen Bolt 5 16 x 1 Qty 4 Descr Bolt 1 4 x 1 2 Qty 2 ...

Page 6: ...N 5 1 LOCK KNOB 6 1 PAD 7 1 UPPER ASSEMBLY 8 3 END CAP 9 1 EXTENSION TUBE 10 2 FOAM ROLLER PAD 11 1 Lumbar Support Pad Item Qty Description 12 4 5 16 X 1 Bolt 13 2 3 8 X 3 1 2 Bolt 14 4 5 16 Flat Washer 15 4 Flat Washer 3 8 16 2 Nut Nylock 3 8 17 2 1 4 X 1 2 Bolt 8 6 1 2 5 4 7 10 3 8 14 12 16 15 13 17 9 11 ...

Page 7: ...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 Figure 1 2 1 14 Side Support bar 12 ...

Page 8: ...re 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 Tools 7 32 Hex Wrench 9 16 Socket Wrench Assembly Steps 2 1 Attach the Leg Extension 3 to the Seat Assembly with the hardware shown See Figure 2 2 2 Tighten hardware Figure 2 Assembly Instructions 16 13 15 3 ...

Page 9: ...embly 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 Figure 3a Seat bracket and seat locking pin Figure 3b Seat Assembly secured on Seat Support Rail Assembly Instructions 5 Seat bracket Seat support rail 4 4 ...

Page 10: ...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 STEP 4 Attach Pad to Upper Assembly Assembly Instructions Figure 4 6 8 7 ...

Page 11: ... 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 STEP 5 Install Upper Assembly Figure 5a view from behind seat Figure 5b view from front of seat 2 position 5 17 ...

Page 12: ...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 Figure 6b 9 3 8 10 ...

Page 13: ...You have successfully completed assembly and installation of your Bowflex Gym Style Ab Crunch Station 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 WA R N I N G AT T E N T I O N D A N G E R IMMEDIATE ACTION R...

Page 14: ...ith 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 Cable connects ...

Page 15: ...l 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 ...

Page 16: ... 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 Grad...

Page 17: ...k 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 ar...

Page 18: ... Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adductor Magnus Biceps Femoris Semitendinosus Semimembranosus Trapezius Serratus Anterior Rectus Abdominus Flexor Digitorum Superficialis Adductor Longus Iliotibial Tract Gracilis Sartorius G...

Page 19: ...aused by exceeding maximum user weights as defined in Products Owner s Manual or on the warning label Damage due to normal usage and wear and tear This warranty does not extend to any territories or countries outside the United States and Canada How to Obtain Warranty Support For Products purchased directly from Nautilus Inc contact the Nautilus office listed on the Contacts page of the Product s ...

Page 20: ...Inc 800 NAUTILUS 800 628 8458 www NautilusInc com Customer Service North America 800 605 3369 customerservice bowflex com outside U S 01 360 859 5180 technics APLA nautilus com Printed in China 2007 Nautilus Inc ...