Nautilus Be strong NS 700X, Owner'S Manual

Page 1: ...Be Strong Model NS 700X P N 001 6996 Rev A 09 22 2006 NS 700X Owners Manual Fitness Guide...

Page 2: ...s 17 Rear Deltiod Cable Rows 18 Shoulder Extension 18 Standing Lateral Raise 19 Shoulder Shrug 19 Back Exercises Wide Pulldowns 20 Reverse Grip Pulldowns 20 Seated Lat Rows 21 Seated Low Row 21 Stiff...

Page 3: ...stop and consult your physician 5 Inspect this machine for loose parts or signs of wear Pay special attention to the Seat Do not use if found in this condition contact Nautilus Customer Service 6 Thi...

Page 4: ...e body support you need to exercise with proper form while avoiding injury As a supplier of fitness equipment to health clubs world wide the Nautilus name has become synonymous with Ultimate performan...

Page 5: ...rage 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 NS700X offers a va...

Page 6: ...t for exercises like front shoulder raises or any exercise where your palm is facing down Grips manufactured under license agreement with Hands On Sports Gym Accessories Inc Patent 4756527 Daily Befor...

Page 7: ...cally 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 a...

Page 8: ...acks 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 ad...

Page 9: ...10 15 Body Part Exercise Sets Reps 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 real...

Page 10: ...ovement 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...

Page 11: ...scle 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 Coun...

Page 12: ...cles 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 o...

Page 13: ...d movements INCLINE CHEST PRESS START FINISH CHEST EXERCISES CHEST FLY Shoulder Horizontal Adduction elbow stabilized in slight flexion Optional NS50X Bench required Muscles worked This exercise empha...

Page 14: ...n of the middle deltoid and the triceps which are located on the back of the upper arms Starting position With the seat adjusted up reach straight beside your body grasp the handles with an overhand g...

Page 15: ...d during the entire motion Key Points Maintain a 60 90 degree angle between the upper arms and the torso throughout the exercise Limit and control the range of motion so that your elbows travel only s...

Page 16: ...e handles with an overhand grip 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 pal...

Page 17: ...intain 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 for...

Page 18: ...k 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 Start...

Page 19: ...le raising the shoulders Do not slouch upon lowering the shoulders Keep the spine in erect alignment throughout the entire motion Make sure both shoulders raise evenly SHOULDER SHRUG Scapular Elevatio...

Page 20: ...ar 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 Starti...

Page 21: ...Key points Try to maintain upright alignment at all times during the movement Keep wrists straight SEATED LOW ROW Shoulder extension with elbow flexion Muscles worked This exercise emphasizes the lat...

Page 22: ...st 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 LOW BACK EXTENSIONS...

Page 23: ...the triceps muscles located on the back of the upper arms Starting position Sit on the bench facing away from the machine with your knees bent and your feet on the floor Reach behind and grasp the ha...

Page 24: ...n good posture by keeping your chest lifted abs tight and maintain a very slight arch in your lower back TRICEPS PUSHDOWN Adjustable Pulley Station Elbow Extension START FINISH Muscles worked This exe...

Page 25: ...ight Keep your trunk muscles tight and maintain a very slight arch in your lower back STANDING BICEPS CURL Elbow Flexion in supination START FINISH ARM Exercises Muscles worked This exercise emphasize...

Page 26: ...et is over MOVING SLOWLY to eliminate momentum is critical This exercise will NOT spot reduce fat SEATED RESISTED OBLIQUE CRUNCH Spinal Flexion with Rotation Diagonals Optional NS50X Bench required Mu...

Page 27: ...re 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 k...

Page 28: ...position Use the adjustable handles and pivoting pulley adjustment to adjust for the appropriate depth This will require experimentation Increase depth slowly according to your ability knee conditions...

Page 29: ...maintain good posture Always keep the hips maintained in a level position do not drop one side lower Keep your weight evenly distributed between your front foot and the ball of your back foot STANDING...

Page 30: ...the entire exercise Allow your lower leg to hang in the direction of the cable at all times CALF RAISE Ankle Plantarflexion knee stabilized in slight flexion Muscles worked This exercise is great for...

Page 31: ...straight and your hips level Try not to raise your hips when raising your leg to the side STANDING HIP ADDUCTION Muscles worked This exercise will not burn off fat from your inner thighs or make them...

Page 32: ...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 s...

Page 33: ...ilus Inc World Headquarters 16400 S E Nautilus Drive Vancouver Washington USA 98683 Phone 800 NAUTILUS INTERNATIONAL CUSTOMER SERVICE INTERNATIONAL OFFICE Nautilus International S A Rue Jean Prouv 6 1...

Page 34: ...hts reserved Nautilus the Nautilus logo My Nautilus Heart Strong Changing the Game in Health and Fitness REACT ROC Remote Operation Control SuperSoft Hyperdrive Be Strong are either registered tradema...