Bowflex xtreme 2 se инструкция на русском

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• Page 1
  The Bowflex Xtreme 2 SE ® Home Gym Owner’s Manual and Fitness Guide PN 001-7032 Rev. A (02/08/2007)
• Page 2
  2 SE home gym ’s exceptional resistance and quality is unmatched by any other single piece ® of home fitness equipment available. You will not believe the amazing results your body will get with the Bowflex 2 SE home gym ! Xtreme ®…

• Page 3: Table Of Contents

  Stiff Arm Pulldowns …….40 Bowflex Xtreme 2 SE Home Gym 6-Week ®…

• Page 4: Product Specifications

  310 lbs. (141 kg.) Power Rod Upgradability ® 410 lbs. (186 kg.) User Weight Limit 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H Meets: ASTM F2276-05 ASTM F2216-05 Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 5: Important Safety Precautions

  • This machine is designed for a User’s Weight Limit securely engaged. of 300 pounds (136 kg). Do not use if you are over this weight. • This machine contains moving parts. Use Caution. Do not wear loose clothing or jewelry. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 6: Safety Warning Labels

  Safety Warning Labels The following safety warnings are located on the Bowflex Xtreme 2 SE exercise machine. ® Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458.

• Page 7
  Label 4: Caution safety label. Location: Left and right side of rod box. Label 2: Caution safety label. Location: Back side of the lat tower. Label 5: Lock knob warning. Location: On sliders. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 8: Getting To Know Your Machine

  Rod Caps Power Rod ® Resistance Rods Center Cross Bar Rod Hook Seat Back Pad Cable Seat Locking Pin Seat Hand Grip Leg Attachment Rod Box Base Frame Platform Lower Pulley/ Squat Station Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 9: Power Rod Resistance

  10 lb. (4.5 from the Power Rod kg) rods, one pair of ® resistance rods when your 30 lb. (13.5 kg) rods, are not using your Bowflex and one pair of 50 lb. Xtreme 2 SE home gym. (22.5 kg) rods. ®…

• Page 10
  And with its innovative, easy-to-use multiple pulley system, you are guaranteed to maximize every exercise for every muscle group. There are a few things you will need to remember to get the most from your Bowflex Xtreme 2 SE ®…

• Page 11: How To Use Your Machine

  How to Use Your Machine The Bowflex Xtreme 2 SE Home Gym Cable Routing ® To use the Ab Crunch position, you will move the Slider Pulleys and cables from the Center Cross Bar to the Abdominal Bar on the Lat Tower. Refer to the illustrations below for proper cable routing.
• Page 12
  Lat Pulldown Bar The Lat Pulldown Bar enhances exercises that work back, shoulders and triceps muscles. Leg Extension Attachment The leg extension attachment enables you to work the major muscle groups in the legs. Bowflex Xtreme 2 SE Owner’s Manual ®…
• Page 13
  • Do not hang from the Lat Tower nor attempt to perform “chin ups” from the bar. • Never pull on the bar unless there is resistance attached to it. • Always use the Lock Knob to secure the attachment to your Bowflex Xtreme 2 SE home gym.
• Page 14
  Only manufacturer supplied components shall be used to maintain/repair the equipment. If you have any questions regarding your Bowflex Xtreme 2 SE home gym, please contact our ®…

• Page 15: Define Your Goals

  You may want to design your own personal to apply this newly achieved power. program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow the below guidelines. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 16
  • Progressive Loading: The gradual systematic fitness program must contain a cardiovascular increase of repetitions, resistance and exercise fitness component to be complete. So complement period. your resistance training with aerobic exercise such as walking, running, or bicycling. Bowflex Xtreme 2 SE Owner’s Manual ®…
• Page 17
  We recommend that you warm up by doing The most important part of breathing during light stretching and performing light exercises exercise is, quite simply, that you do it. Breathing on the Bowflex home gym. in or out during the actual performance is not Xtreme 2 SE ®…

• Page 18: The Workouts

  Reps Back Seated Lat Rows 10-12 Seated Lat Pulldowns 10-12 Shoulders Crossover Rear Deltoid Row 10-12 Arms Biceps Curl 10-12 Reverse Curl 10-12 Trunk Standing Low Back Extension 10-12 Seated Abdominal Crunch 10-12 Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 19
  Triceps Extension 12-15 DAY 2 & 4 Body Part Exercise Sets Reps Legs Leg Extension 12-15 Standing Hip Extension 12-15 Standing Hip Abduction 12-15 Standing Low Back Extension 10-12 Trunk Seated Abdominal Crunch 10-12 Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 20: Body Building

  8-12 DAY 3 Body Part Exercise Sets Reps Legs Squat 8-12 Leg Extension 8-12 Standing Hip Extension 8-12 Standing Low Back Extension 8-12 Trunk Seated Abdominal Crunch 8-12 Seated Oblique Abdominal Crunch 8-12 Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 21
  Seated Lat Pulldowns 8-12 Trunk Standing Low Back Extension Arms Biceps Curl 8-12 Circuit 3 Body Part Exercise Reps Shoulders Crossover Rear Deltoid Rows 8-12 Arms Triceps Pushdown 8-12 8-12 Trunk Seated Oblique Crunch Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 22: True Aerobic Circuit Training

  Aerobic Exercise 30 – 60 Seconds Back Seated Lat Pulldowns 8-12 Aerobic Exercise 30 – 60 Seconds Trunk Standing Low Back Extension 8-12 Aerobic Exercise 30 – 60 Seconds 8-12 Arms Biceps Curl Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 23: Strength Training

  Seated Lat Row Seated Lat Pulldowns Arms Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Day 3 Body Part Exercise Sets Reps Legs Squat Leg Extension Standing Low Back Extension 8-12 Trunk Seated Abdominal Crunch Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 24: Chest Exercises

  • Limit range of motion so elbows do Keep chest muscles tightened lower back. not travel behind shoulders. during motion. • Keep shoulderblades pinched together and maintain good spinal alignment. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 25: Decline Bench Press

  Keep a slight, straight to front at shoulder travel behind shoulders. comfortable, arch in lower back. width and in line with cables. • Keep shoulderblades pinched together and maintain good spinal alignment. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 26: Decline Chest Fly

  • Rotate your wrists and • Do not lock your elbows. pinch your shoulderblades together forearms upward. • Raise chest, pinch shoulderblades throughout movement. • Return to Start position, slowly together, and maintain a slight, bringing your arms in front of comfortable arch in your lower you, just below chest level. back. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 27: Shoulder Exercises

  90º angle to torso. reverse motion keeping rear alignment. shoulder muscles tightened. • Lift chest and pinch shoulder- blades together. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 28: Crossover Rear Deltoid Rows

  • Stand up straight and slightly • Move until elbows are slightly lean back from hips. behind shoulders, then slowly reverse motion. Keep rear • Lift chest and pinch shoulder- shoulder muscles tightened. blades together. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 29: Lateral Shoulder Raise

  • Slowly bring arms to start move trunk. toward the back of your head. position without relaxing. • Raise chest and pinch shoul- derblades together. • Maintain a slight, comfortable, arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 30: Front Shoulder Raise

  • Raise hand grips to just above • Do not let the arch increase in the shoulder level, keeping palms lower back while pressing up. facing forward. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 31: Before You Begin

  • Use light resistance only. Pick a • Allow forearm to rest against resistance that allows you to perform abdomen and elbow against 12-15 reps. side, taking out some of the slack or in cables. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 32: Shoulder Extension

  • Let arms hang, extending shoulders. toward pulleys. • Keep spine in good alignment through entire motion. • Make sure both shoulders raise evenly. • For variation, bend forward slightly from hips, not spine. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 33: Scapular Protraction

  • Do not lose spinal alignment, • Tighten trunk muscles to stabi- position. keep chest lifted. lize spine while maintaining a slight arch in lower back. • Movement is subtle and only occurs in shoulder. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 34: Crossover Seated Rear Delt Rows

  • Do not pull with arm muscles. arms straight. • Lift chest, sit up straight with spine in good alignment and tighten trunk muscles. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 35: Back Exercises

  • Lift chest, tighten trunk muscles and arch lower back slightly. Pinch shoulderblades together slightly. • Lean forward from hips, slightly letting out tension in the cables. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 36: Standing Shoulder Pullover W/ Bent Lat Bar

  • Keep lats tightened throughout entire position by slowly moving while maintaining a slight arch motion. arms overhead and releasing in lower back. shoulderblades. • Release shoulderblades at end of each rep. Initiate new rep by depressing shoulderblades. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 37: Narrow Pulldowns W/ Bent Lat Bar

  • Maintain good spinal align- • Slowly return to start position. ment, chest lifted, abs tight Allow arms and shoulderblades and a slight arch in lower back. to move up fully, without relaxing muscles. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 38: Bent Over Row

  • Do not slouch when lowering • Let arms extend in direction hand grips. of pulleys. • Keep spine in good alignment • Keep back flat and knees bent. through entire motion. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 39: Seated Lat Rows

  • Slowly return to start position. point. • Sit up straight, spine in good • Do not lose spinal alignment, keep alignment. chest lifted. • Release shoulderblades at end of each rep. Initiate new rep by pinching shoulderblades. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 40: Reverse Grip Pulldowns W/ Lat Bar

  • Maintain good spinal alignment, chest lifted, abs tight, and a slight • Slowly return to start position arch in lower back. allowing arms and shoulder- blades to move up, without relaxing muscles. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 41: Crossover Wide Pulldowns W/ Hand Grips

  • Maintain good spinal alignment, • Slowly return to start position chest lifted, abs tight and a allowing arms and shoulder- slight arch in lower back. blades to move fully up, without relaxing muscles. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 42: Pulldowns

  • Slowly return to the start by depressing your shoulderblades. chest and tighten your abs to position without relaxing • Keep your elbows nearly straight (do stabilize spine. muscle tension. not lock elbows) throughout exercise. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 43: Seated Lat Pulldowns

  Back Exercises Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion) Muscles worked: START FINISH Latissimus dorsi, teres major and rear deltoid. Also involves biceps group. Position: Seated – facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension START ACTION…

• Page 44: Arm Exercises

  Slowly reverse arcing motion so shoulders are directly over and straighten arms fully. hands. Lift chest and tighten abs to stabilize spine. Maintain a slight arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 45: Triceps Pushdown W/ Bent Lat Bar

  Hand Grip at chest level. • Keep your knees bent and feet on arcing motion, bringing the • Bend over slightly from Standing Platform. Hand Grip back to the start hips, so that your shoulder is position. directly over your hand. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 46: Triceps Extension

  • With free hand, lightly grasp on floor. back of arm near elbow, to stabi- lize working arm. • Raise chest and pinch shoul- derblades together. Maintain a slight arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 47: Hammer Triceps Extension

  Hand Grips back to the start • Keep your elbows bent, upper position. arms at your sides. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 48: Triceps Kickback

  • Maintain Hammer Grip throughout hammer grip position with free exercise. hand, palm facing in. • Draw elbow back so upper arm is beside body and elbow bent approximately 90º. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 49: Resisted Dip

  Lift chest, tighten abs • Slowly lower to start position and maintain a slight arch in by performing the same arcing lower back. motion. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 50: Standing Biceps Curl

  • Slowly reverse the arcing keeping your upper arms by motion bringing your hands • Keep your upper arms and shoulders your sides, elbows loose. back to the start position. motionless and your wrists straight. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 51: Concentration Biceps Curl

  • Keep trunk muscles tight and • Lift chest, tighten abs and • Slowly lower to start position. maintain a very slight arch in maintain slight arch in lower back. lower back. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 52: Barbell Biceps Curl

  (although not pressed tightly). • Slowly lower to start position Lift chest, tighten abs and by performing same arcing maintain a very slight arch in motion. lower back. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 53: Seated Biceps Curl

  • Keep wrists straight. • Maintain correct spinal • Slowly return to start position • Keep chest lifted, trunk muscles alignment. without relaxing biceps. tight and maintain a very slight arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 54: Arm Opposition Push-Pull

  90° angles start position. elbows at your sides and your wrists from your torso. straight. • Keep your trunk muscles tight and maintain a slight arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 55: Wrist Extension

  • Do not rock body. Keep chest lifted, arch in lower back. abs tight and maintain a slight arch in lower back. • Bend arms 90º, palms up. Hold position throughout entire exercise. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 56: Abdominal Exercises

  • Lower back can start flat or in bench. momentum is critical. a normal arch, knees and hips • Slowly reverse motion returning bent, feet flat on floor. to start position without resting. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 57: Seated (Resisted) Abdominal Crunch

  Do not let abs relax until in normal arch, knees and hips set is over. bent and feet flat on floor. • MOVING SLOWLY to eliminate momentum is critical. START FINISH START ACTION Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 58: Leg Exercises

  • Keep knees pointed straight out in movement. front of you. • Keep spine in good posture, • Never step off platform while under with chest lifted, abs tight and resistance. maintain a very slight arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 59: Standing Hip Extension (Knee Bent)

  • Hold onto seat back pad to entire exercise. stabilize yourself. • Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 60: Leg Kickback

  • Allow lower leg to hang in the direc- • Slowly return to start position chest lifted, abs tight. Maintain tion of cable at all times. without resting leg muscles. a slight arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 61: Dead Lift

  • Keep spine in good posture, • Slowly return to start position. chest lifted and abs tight. Main- • Keep knees slightly bent and tain a slight arch in lower back. head up. • Use light weight. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 62: Standing Hip Adduction

  • Adjust position so there is • Keep spine straight and hips level. Try some resistance in cables. not to raise hips when raising leg to the side. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 63: Calf Raise

  • Keep the unused leg out of arch your back. the way, do not use it to build • Do not change hip or knee position— momentum. ONLY ankle motion should be used. Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 64: Muscle Chart

  Gluteus Fasciae Maximus Latae Adductor Iliopsoas Magnus Pectineus Biceps Adductor Longus Femoris Rectus Femoris Iliotibial Tract Semitendinosus Vastus Lateralis Gracilis Semimembranosus Vastus Medialis Sartorius Peroneus Longus Gastrocnemius Extensor Digitorum Longus Soleus Tibialis Anterior Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 65: Exercise Log

  Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 67: By Ellington Darden, Ph.d

  The Bowflex ® Body Leanness Program By Ellington Darden, Ph.D. The following program was created by Dr . Ellington Darden . It contains a rigorous fitness and dietary program . Please consult your physician before beginning any fitness or dietary program .

• Page 68
  – 18 workouts (3 per week) ® – allowed the participants to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses. The plan worked so well that it became know as The Bowflex Body ®…
• Page 69
  WARNING! Before beginning this program consult your physician or healthcare professional. Show this plan and your Bowflex ® Owner’s Manual to your physician or healthcare professional. Only he or she can determine if this course is appropriate for your particular age and condition.
• Page 70
  5) Hips – feet together at maximum protrusion of buttocks. 6) Thighs – high, just below the buttocks crease with legs apart and weight distributed equally on both feet. Record each measurement on your RESULTS SUMMARY SHEET. Bowflex Body Leanness Program ®…
• Page 71
  Chest Abdomen Stand relaxed. Pick up a diagonal Stand relaxed. Pick up a vertical skinfold over the right pectoralis skinfold on the right side of the navel. muscle, midway between the armpit and the nipple. Bowflex Body Leanness Program ®…
• Page 72
  This way, your height 2) Make sure you stand against an uncluttered, light in both sets of photos is equal and more valid background. comparisons can be made. Bowflex Body Leanness Program ®…

• Page 73: Determining Your Body Fat

  Female Male Percent Body-Fat Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981. Bowflex Body Leanness Program ®…

• Page 74
  Body Fat Weight Body Weight Weight of Body Fat Lean-Body Weight – Final Results Before Body Fat Weight After Body Fat Weight Total Fat Lost – After Lean-Mass Weight Before Lean-Mass Weight Total Lean-Mass Gained – Bowflex Body Leanness Program ®…
• Page 75
  Right Thigh Left Thigh Total Percent Body Fat If you wish to send in your results to Nautilus, Inc., please send to: Bowflex Results, Nautilus, Inc. ® World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, WA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755.
• Page 76
  Physical Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement created in the shoulder joint. We suggest you substitute Rear Deltoid Rows for the upright Row exercise. Bowflex Body Leanness Program…
• Page 77
  Furthermore, to keep the body well rested, no other exercises or activities are allowed during the six-week program. This is a scientifically proven program that works. More is not better. Any additional exercise other than the amount recommended can and will harm your fat loss. Bowflex Body Leanness Program ®…
• Page 78
  Week 4 = drink five and a half 32-oz. bottles (5.2 l) of ice-cold water per day. Week 5 = drink six 32-oz. bottles (5.7 l) of ice-cold water per day. Week 6 = drink six and a half 32-oz. bottles (6.2 l) of ice-cold water per day. Bowflex Body Leanness Program ®…
• Page 79
  The Eating Plan You’ll always have a 300 calorie breakfast, a 300 The menus in the Bowflex eating plan are designed ® calorie lunch, and a 300 calorie dinner (women), for maximum fat-loss effectiveness and nutritional or 500 calorie dinner (men). With each two-week value.
• Page 80
  Noncaloric beverage 1 oz. fat-free cheese (1 1/2 slices) (50) Men add: (Opt.: Add to bread 1 t. Dijon mustard (0) 1/2 C. sliced white potatoes, canned (45) 2 slices whole wheat bread (140) Noncaloric beverage Bowflex Body Leanness Program ®…
• Page 81
  120 ml sliced white potatoes, canned (45) (Opt.: Add to bread 5 ml Dijon mustard (0) 2 slices whole wheat bread (140) Noncaloric beverage * Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found. Bowflex Body Leanness Program ®…
• Page 82
  (canned no salt added), sliced white potatoes (canned), cut beets (canned). Dairy Yogurt (light nonfat), cream cheese (light), cheese (fat-free), low-fat frozen yogurt, Carnation Instant ® Breakfast packets, Champion UltraMet Packets. ® Bowflex Body Leanness Program ®…
• Page 83
  You may have been consuming it too quickly. q . I’m afraid that I might get large, unfeminine muscles from some of the Bowflex exercises ® q . Is it possible to drink too much water? you recommend in this course .
• Page 84
  Q & A sister, or other family member. You do not want q . Why is it so important I perform the Bowflex ® exercises with a 4-second count on the lifting and normal interpersonal problems to interfere with the lowering? training.
• Page 85
  . I’m pleased that I lost the fat I wanted to lose . twice a week. What do I do to maintain my new body weight? Add variety to your Bowflex routines . ® A. Once you’ve lost your excessive fat, your next task is to maintain that status.

• Page 86: Satisfaction Guarantee

  2 SE home gym is a superior product. ® Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Bowflex Xtreme 2 SE ® home gym, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling.

• Page 87: Warranty Information

  Limited Warranty (Keep For Your Records) We want you to know that the Bowflex Refunds may be denied or delayed if Some states do not allow the these instructions are not completely exclusion or limitation of incidental Xtreme 2 SE home gym is a superior ®…
• Page 89
  Bowflex Xtreme 2 SE Warranty Registration Card ® IMPORTANT! MAIL WITHIN 0 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU  Mr. 2.  Mrs. 3.  Ms. 4.  Miss Customer ID from Invoice: Name: Address: Apt. #:…
• Page 90
  How To Obtain Service (such as floods or power surges). or workmanship, with the exceptions stated To obtain service for a Bowflex Fitness ® below. This warranty is not transferable or • Use in any commercial or institutional Product, contact an authorized Bowflex ®…

• Page 91: Important Contact Numbers

  Fax: +49-2203-2020-4545 • ITALY OFFICE Nautilus Italy s.r.l. Tel: +39-051-664-6201 Fax: +39-051-664-7461 • UNITED KINGDOM OFFICE Nautilus UK Ltd. Tel: +44-1908-267-345 Fax: +44-1908-267-346 • CHINA OFFICE Nautilus Representative Office Tel: +86-21-523-707-00 Fax: +86-21-523-707-09 Bowflex Xtreme 2 SE Owner’s Manual ®…

• Page 92
  Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS (1-800-628-8458) Bowflex, Bowflex Xtreme, Power Rod and the Bowflex logo are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are trademarks of their respective companies.

Комфорт и безопасность

Благодаря технологии «гибкого стержня» упражнения выполняются с высокой плавностью как в концентрическом (положительная фаза), так и в эксцентрическом (отрицательная фаза) режимах, что обеспечивает высокий комфорт и безопасность для занимающегося.

На данном тренажере можно выполнять более 70 видов силовых упражнений.

Быстрая смена упражнений

Система «гибких стержней» обеспечивает быструю и легкую смену упражнений, без перестройки кабелей, в отличие классических весовых тренажерах.
Кроме того, мультистанция Xtreme 2 SE полностью бесшумна в работе, так как отсутствует звук падающих весов.

Тренажер оснащен плечевым поясом для тренировки брюшного пресса, и удобно регулируемым сиденьем с великолепной эргономикой.

Безграничные возможности по нагрузке

Bowflex предоставляет расширенный диапазон регулировки нагрузки, в базовой комплектации станция комплектуется шкифами с нагрузкой 95 кг, также возможно увеличение нагрузки до 140 кг., или даже 186 кг.

Революционная система быстрого переключения упражнений без перестройки кабелей. Система позволяет полностью сосредоточиться на тренировке, не тратя время на сложные переключения. Это позволяет сэкономить время тренировки, а мышцам не остыть. Полноценная стойка для верхней тяги с возможностью тяги под наклоном.

Комплексные занятия

Эффективная тренировка профессионального уровня мышц спины и верхнего плечевого пояса. 4-позиционная нижняя тяга/ Станция для приседаний.
Комплексная тренировка ягодичных мышц, а также мышц передней и задней части бедра.
Разгибание ног (Простая и эффективная тренировка передней поверхности бедра (квадрицепс).)

Более 70 возможных упражнений: Блок для тренировки пресса и гриф для приседаний профессионального уровня
7 разработанных тренировочных программ.

Включено в инструкцию: 20 минутная программа на все тело, 20 минутная тренировочная программа на верхнюю часть тела, 20 минутная тренировочная программа на нижнюю часть тела, бодибилдинг, круговая анаэробная тренировка, легкая аэробная тренировка, комплекс силовых программ.

Опция: Скамья Скотт

Характеристики

• Количество упражнений: Более 70
• Сопротивление: до 186 кг.
• Требуемая площадь: 244х196 см
• Максимальный вес пользователя: 156 кг.
• Размер в рабочем состоянии (Д*Ш*В): 135х124х208 см
• Вес тренажера Нетто: 84 кг.

Краткое содержание страницы № 1

Owner’s Manual
and
Fitness Guide
17497 Rev B (02/2007)

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Table of Contents Get To Know Your Machine 1 Arm Exercises: How to Use Your Machine 2 Triceps Pushdown w/ Hand Grips 34 Warning 5 Triceps Hammer Pushdown 34 Define Your Goals 6 Triceps Pushdown w/ Lat Pulldown Bar 35 Working Out 9 Single Arm Pushdown 35 The Workouts 9 Triceps Extension 36 Cross Triceps Extension 36 Chest Exercises: Hammer Triceps Extension 37 Bench Press 15 “Rope” Pushdowns 37 Chest Fly 15 Seated Biceps Curl 38 Decline Bench Press 16 Standi

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Get To Know Your Machine CONGRATULATIONS on your commitment to fitness! Please take your time to read through the entire manual before With the Bowflex® Xtreme®2 Home Gym as your exercise attempting to use your Bowflex® Xtreme®2 home gym. You partner, you have the means to exceed all of your physical should understand how to properly set up and perform each fitness, strength and health expectations! ex ercise before you do so

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How to Use Your Machine Power Rod® Resistance Storing the Bowflex® Xtreme®2 Home Gym Power Rod® units are made from a special composite Disconnect the material. Your rods are sheathed with a protective cables from the black rubber coating. Each rod is marked with its Power Rod® weight rating on the “Rod Cap”. unit when your are not using your Bowflex ® Adjusting and Xtreme®2 home Understanding gym. Use the rod the Resistance binding strap

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The Bowflex® Xtreme®2 Home Gym Pulleys With the versatility to perform over 75 different exercises, the Bowflex®Xtreme®2 home gym is designed to give you the best workout possible. And with it’s innovative, easy-to-use multiple pulley system, you are guaranteed to maximize every exercise for every muscle group. There are a few things you will need to remember to get the most from your Bowflex® Xtreme®2 home gym Pulleys: Slider Pulleys

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Hand Grip: The Hand Grips fit snugly around your ankle, instep or wrist. Attach the pulley cable clips to the D-Rings on the Hand Grips to attach them to the cables. Standard Grip: Grasp the handle and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip. The Standard Grip also is used for Hammer Grip exercises, when you need to hold the h

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WARNING! Before beginning any exercise program, consult your physician or health care professional. Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you experience any dizziness or shortness of breath while exercising, stop the exercise and consult your physician. For Your Safety Please Follow These Instructions Keep your body weight centered on the Seat Inspect your machine before each workout. or Standing Platfo

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Define Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force that you Body Composition is the ratio of fat weight (fat) can exert against resistance at one time. Your to lean weight (muscles, bones and tissue). As you muscle st

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Design Your Own Program You may want to design your own personal program Training variables: When designing your own specifically geared to your goals and lifestyle. program there are several variables that, when mixed Designing a program is easy, as long as you follow properly, will equal the right fitness formula for you. In order to find out the best formula, you must the below guidelines. experiment with several combinations of

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Working Out Breathing A workout begins in your mind’s eye. With The most important part of breathing during concentration and visualization you can approach exercise is, quite simply, that you do it. Breathing your workout with a positive, constructive attitude. in or out during the actual performance is not A good pre-workout mental routine is to sit and dependent upon the direction of air flow relative relax, so that you can f

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The Workouts 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5–10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging r esistance that you can perform no less than 10 reps and no more than 15 reps

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20 MINUTE UPPER/LOWER BODY FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program tr aining 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your t

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BODY BUILDING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45–60 MINUTES Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscula

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CIRCUIT TRAINING—ANAEROBIC/CARDIOVASCULAR FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20–45 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each

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TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20–60 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much

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16 STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45–60 MINUTES This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resi

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XTREME®2 Chest Exercises Bench Press—Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp Hand Grips in both • Slowly press your hands forward, • Maintain a 90° angle between upper hands. straightening your arms while arms and torso throughout motion. moving

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XTREME®2 Chest Exercises Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Position Leg Extension: Removed START ACTION Success Tips • Grasp Hand Grips in • Slowly straighten your • Maintain a 90° angle between your upper both hands. elbows, keeping upper arms arms and torso at the start of the

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XTREME®2 Chest Exercises Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: START FINISH Pectoralis Major; Anterior Deltoid Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Position Leg Extension: Removed START ACTION Success Tips • Grasp Hand Grips in • Slowly press your arms forward • Maintain a 60-90° angle between upper both hands. and downward, straightening arms and torso during exercise. arms

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XTREME®2 Shoulder Exercises Crossover Rear Delt Rows—Elbow Flexion Muscles worked: START FINISH Anterior and Middle Deltoids Position: Standing—facing Power Rod ® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Cross your arms in front of you • Allowing your arms to bend • Maintain a 90° angle between your upper and grasp the Hand Grips (right as you go, move your elbows arms and torso dur