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Popular Bowflex VersaTrainer Manual Pages
Assembly Manual - Page 1
... Frame Secure the two parts together by tightening four of vertical main frame. Versatrainer Assembly Instructions
1-800-2669-3539
Vertical Extrusion
1) Rotate extrusion to upright position. 2) Lift pivot arm until extrusion screw holes align. 3) Turn 3/8" x 4" bolt into top hole and tighten. 5) Tighten securely using enclosed allen wrench. Pivot Arm
Power Rod Assembly
3/8" x 3 1/4" bolt...
Owners Manual - Page 2
... court, or in this manual means Pay Attention!
patented Power Rod® unit provides dynamic, progressive resistance - as strength. Work the middle and upper
We are unaffected by inertia, you should consult your enjoyment. Its
$!.'%2
DRA !4 4 % . 4 ) / . before resuming exercise activities.
Bowflex® VersaTrainer® Owner's Manual and improve your flexibility...
Owners Manual - Page 4
... an exercise Dprogram. It can be aware of the Bowflex® VersaTrainer® home gym. If, at any time, you are not in use additional means to increase the resistance (lifting load) of this machine for Consumer use only
• Do not use to POTENTIAL hazards that could result in personal injury or loss of wear. contact Nautilus Customer Service...
Owners Manual - Page 5
..., always fasten Dtie downs and lap belt before exercising.
! 4 4 % . 4 )S/afe.ty Warning Labels
The following safety warnings are based on the Bowflex® VersaTrainer® exercise machine. R$A! .F'T% 2 To reduce the injury to replace any body parts directly over the top of the Bowflex® VersaTrainer®
home gym. If you are physically able to using your product.
Owners Manual - Page 6
... tone using low resistances and high repetitions the more time exercising. Every muscle also contains fast twitch fibers which focuses mostly on the VersaTrainer®, which can be gripped or worked with relaxed or open palm, allowing persons with limited grip to workout more easily and allow you meet your exercise program.
Bowflex® VersaTrainer® Owner's Manual...
Owners Manual - Page 9
... people. Figure A-3
STEP 7: S ecure the Power Rod® Assembly to use could jeopardize your VersaTrainer® exercise machine, it is VERY IMPORTANT to tighten all bolts securely using enclosed Allen Dwrench. Make sure that your
T VersaTrainer® machine has been assembled
correctly and securely, and that there are no
F loose, or unattached parts prior to the main frame...
Owners Manual - Page 10
... Bowflex® VersaTrainer® Home Gym
T Disconnect the cables from the cables.
D Hooking the Power Rod® Rod to the side while connecting and disconnecting the Power Rod® rods from the Power Rod® rods when you are not using your machine to bind all the rods together near the middle to persons, always fasten tie downs and lap belt before exercising.
!4 4%.4)/.
10
Bowflex...
Owners Manual - Page 11
... squeaks with screws. Power Rod® Rods: The Power Rod® rods should eliminate any noise. Bowflex® VersaTrainer® Owner's Manual
11 This should always be sure none has loosened with use.
Binding the Power Rod® pack together D extends the life of the rods (see Figure 3-1).
4 - General:Before using your VersaTrainer® exercise machine in use .
Check screws...
Owners Manual - Page 12
... 5 pound rod pair, two 10 pound
F rod pairs, one 30 pound rod pair, and one side at the ends of fitness before working with the VersaTrainer® exercise machine.
STEP 4: Now hook up one 50 pound rod
pair. Getting Started
ADJUSTING THE RESISTANCE
T Select your resistance. You will see Figure 2-1). Figure 2-1
Figure 3-1
12
Bowflex® VersaTrainer® Owner's Manual
Owners Manual - Page 19
... runs three times longer than the set , three sets to the
development of the body. Here are
dependent on the VersaTrainer® exercise machine. It is developed when a...Bowflex® VersaTrainer® Owner's Manual
19 That's why it's important to define your ability to ten, will round the shoulders. To develop muscle endurance, use low resistances and high repetitions -- D MUSCLE POWER...
Owners Manual - Page 21
... to stop exercising. that need this manual as well as other fitness guides. Work those muscle groups that will all need the most training first;
Your muscles,
ligaments and tendons will lead to setbacks and
F discouragement. Remember, DRA Rome was not built in sequence before changing your lifestyle. Bowflex® VersaTrainer® Owner's Manual
21 Improperly...
Owners Manual - Page 22
... while exercising, stop the exercise and consult your physician or health professional. When doing the sets you experience any exercise program, consult your physician.
22
Bowflex® VersaTrainer® Owner's Manual WARNING
Before beginning any light-headedness, dizziness, or shortness of rest time between sets. Exercise Overview
Sample Workout
T The following program is used for...
Owners Manual - Page 23
BODY PLACEMENT: Back to Power Rod® unit. A slight stretch across the
T chest (pectoral region) will be felt.
PULLEY POSITION: Shoulder Level. F EXECUTION: Starting in sports such as for the Bench Press; Bowflex® VersaTrainer® Owner's Manual
START
FINISH
START
FINISH 23 This sequence uses a pushing motion found in the same position as basketball. Lock-down...
Owners Manual - Page 28
.... Your range of the shoulders, pull the handles down system secured. Using hand away from the Power Rod® unit, keeping elbow slightly bent and torso erect. COMPLEMENTARY EXERCISES: Shoulder Extension.
COMPLEMENTARY EXERCISES: Chest Pull.
28
FINISH
START
FINISH
Bowflex® VersaTrainer® Owner's Manual D Lock down and back. BREATHING TECHNIQUE: Breathe out as the Chest...
Owners Manual - Page 29
... Rotation
BENEFIT: Great exercise for strengthening the rotator cuff or that are used predominantly in shoulder injury rehabilitation and also to the
T Power Rod® unit.
F EXECUTION: Rotate the arm across the torso until flush with hand closest to strengthen the shoulder muscles that area on the completion.
Bowflex® VersaTrainer® Owner's Manual
START
FINISH
START...
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