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Bowflex BodyTower™
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Popular Bowflex BodyTower Manual Pages
Assembly Manual - Page 3
... lifting or awkward movements on your own. • Set up this equipment on this equipment. Use a second person when doing the assembly steps involving these parts. Carefully read and understand the Assembly Manual. • Keep bystanders and children away from the product you are necessary, use only genuine replacement parts and hardware supplied by Nautilus. Keep the Owner's and...
Owners Manual - Page 2
.... (www.NautilusInc.com) trademarks include NAUTILUS®, BOWFLEX®, SCHWINN® and UNIVERSAL® and respective logos. Table of Contents
Important Safety Instructions 3 Safety Warning Labels and Serial Number 4
Specifications 5 Features 6 Operation 7 Workouts 8 Exercises 11 Muscle Chart 21 Maintenance 22
To validate warranty support, keep the original proof of purchase and...
Owners Manual - Page 3
... start an exercise program. Stop exercising if you use . • Only exercise within the safe area shown by anyone under 14 years of the machine. • Do not over this weight. • This machine is in death or serious injury. Before using this manual.
3 Moving parts and other objects into moving parts. Contact Nautilus® Customer Service for repair information...
Owners Manual - Page 4
...
of repair.
3. Déconseillé aux enfants âgés de moins de 14 ans.
004-8819
Serial number
CAUTION ATTENTION
STAY IN SAFE
WORKOUT AREA
RESTEZ À DISTANCE DE L´ESPACE
D´ENTRAINEMENT
FAILURE TO DO SO COULD LEAD TO EQUIPMENT INSTABILITY. The Maximum user Weight for use , read and understand the User's Guide...
Owners Manual - Page 7
.... Handgrips Attach the Handgrips to the arms of exercises. Sling Straps The D-rings on them . E-Z Adjust Bar Assembly To move the E-Z Adjust Bar Assembly, remove the locking pins from both side brackets. Engage the locking mechanism fully in the height adjustment holes in this manual.
7
Additional instructions for exercises are safely attached before you put your full...
Owners Manual - Page 8
... increases in body fat weight. Muscle Strengthis the combination of strength and speed of the exercise before the muscle fails. Load is worked both strength and size. It comes into play in your standing and sitting posture, and in each set, three sets to each exercise, working the muscle only to apply this manual. It...
Owners Manual - Page 9
...upper body. Designing a program is strategy. Take some time to exercising muscles over an extended period of strength between your own personal program specifically geared...review this manual as well as other fitness guides. It's important not to rush the process and try to choosing and designing an exercise program that address compound joint movements and single joint movements. Instead, set...
Owners Manual - Page 10
... for breathing: 1) Be cautious when you use your machine. With concentration and visualization you can focus on what you are pregnant, have any physical limitation, consult with a positive, constructive attitude. A good pre-workout mental routine is , in your mind's eye. Cool Down An essential part of the exercise routine is , quite simply, that you...
Owners Manual - Page 11
....
• Return to original standing position. • Continue with underhand, shoulder-width grip.
• Pull body up and grasp Pull Up Bar with opposite leg. Muscles worked: Biceps, Latissimus dorsi
Bar Position: Not used
Motion
• Stand facing the tower. Exercises
Squat (Single Leg)
Muscles worked: Quadriceps, Glutes
Bar Position: Lower
Motion
• Stand facing away...
Owners Manual - Page 12
... position with shoulders above hands.
• Keep hips straight. • Lower body until upper arms are
parallel to floor by using higher or lower elevation.
12
Variation Resistance can be too wide. Position hands on floor facing away from the tower.
Success Tips • To ensure range of motion, the position of the...
Owners Manual - Page 13
.... • Repeat. Place feet on top of pad and forearms on tower base frame. Exercises
Supine Row
Muscles worked: Latissimus Dorsi, Posterior Deltoids
Bar Position: Higher
Accessory: Handgrips
Motion
• Sit facing tower, with the floor, and elbows pointed slightly outward, pull body towards bar until legs, hip and chest are straight.
• Return to...
Owners Manual - Page 15
...Motion
• Stand facing the tower.
Grasp E-Z Adjust Bars and step back so body is angled forward with body straight and arms extended perpendicular to body.
• Lift one leg ...body back up to come back
down flat on one leg to rear by bending knee. • Raise heel by extending ankle as high as the foot. Success Tips • Keep supporting knee straight throughout
exercise...
Owners Manual - Page 16
Motion
• Face away from the tower.
Muscles worked: Triceps, Arms, Chest
Bar Position: Lower
Exercises
Triceps Dip (Assisted)
• Lower body until arms are straight.
• Repeat. Motion
• Stand facing away from tower. • Mount E-Z Adjust Bars using your arms.
Chest Dip
Muscles worked: Chest, Pectorals
Bar Position: Higher
• When slight stretch is...
Owners Manual - Page 17
Pull Up
Success Tips • To ensure range of motion, grip should be too
wide. Variation Do exercise using a narrower grip.
17
Muscles worked: Chest, Pectorals
Bar Position: Lower
Exercises
Incline Push Up
Success Tips • Keep upper and lower body straight throughout
movement.
Arms should not be perpendicular to body.
• Keeping body straight, lower chest toward...
Owners Manual - Page 19
Exercises
Hanging Hip-Leg Raise
Muscles worked: Core, Abdominals
Bar Position: Not used
Accessory: Sling straps
Motion
• Face away from tower. Stand below sling straps.
• Place upper arms in contact with the floor, and elbows pointed slightly outward, stay seated and pull body towards back of tower, while bending at the hip, until waist and...
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