Bowflex PR3000 Handleiding

Bowflex Niet gecategoriseerd PR3000

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Owner’s Manual

Guide du propriétaire

Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute®

PR3000 Home Gym

001-7278-093009D

English

Français Canadien

®®

Table of Contents

Speciﬁcations .......................................................................... 2

Important Safety Instructions ................................................ 3

Safety Warning Labels and Serial Number ..................4

Features and Use ..................................................................... 6

How Often Should You Exercise ..................................... 6

What to Wear ....................................................................6

Stretching .......................................................................... 6

Power Rod® Resistance ................................................. 8

Adjusting and Understanding the Resistance ............. 8

Connecting the Power Rod® Unit to the Cables .........8

Safety ..................................................................................8

When You Are Not Using Your Home Gym ...................8

Maintenance and Care of Your Gym ............................. 8

Accessories and Equipment ........................................... 9

Workouts ................................................................................. 10

Deﬁne Your Goals ........................................................... 10

Design Your Program .....................................................11

Twenty Minute Better Body Workout .......................... 12

Advanced General Conditioning .................................. 12

Twenty Minute Upper/Lower Body ..............................13

Body Building .................................................................. 14

Circuit Training - Anaerobic/Cardiovascular ............. 15

True Aerobic Circuit Training ........................................ 16

Stength Training .............................................................. 17

Exercises................................................................................. 18

Bench Press .................................................................... 19

Decline Bench Press .....................................................19

Incline Bench Press ....................................................... 20

Crossover High Rear Delt Rows ...................................20

Seated Shoulder Press ..................................................21

Shoulder Shrug ............................................................... 21

Lateral Shoulder Raise .................................................. 22

Shoulder Rotator Cuff - (Internal) ................................ 22

Shoulder Rotator Cuff - (External) ................................ 23

Standing Low Back Extension ...................................... 23

Narrow Pulldowns with Handgrips ............................. 24

Stiff Arm Pulldowns ........................................................24

Reverse Grip Pulldown with Handgrips ...................... 25

Triceps Pushdown ..........................................................25

Triceps Extension............................................................ 26

Seated Biceps Curl ......................................................... 26

Triceps Kickback.............................................................27

Seated (Resisted) Abdominal Crunch ......................... 27

Trunk Rotation ................................................................. 28

Leg Extension .................................................................. 28

Squat ................................................................................. 29

Standing Hip Extension ..................................................29

Standing Hip Abduction ................................................. 30

Standing Hip Adduction .................................................30

Standing Leg Kickback .................................................. 31

Standing Calf Raise ........................................................ 31

Contacts................................................................................... 33

Guide du propriétaire............................................................ 35

Specifications

Physical Dimensions

Length (not in use) ...........................................63” (160cm)

Length (maximum in use) ................................76” (193cm)

Width (maximum in use) .................................86” (219cm)

Height .................................................................82” (208cm)

Weight .........................................................157 lbs. (71kg)

Box Weight .............................................. 174 lbs. (79kg)

Box Dimensions ................................54”l x 28”w x 9”h

(137cm x 71cm x 23cm)

Capacities

Maximum Weight Capacity ................ 300 lbs. (158kg)

Patent Information: This product may be covered by US and Foreign Patents and Patents Pending. See Product for more

information.

Owner’s Manual

Important Safety Instructions

• Keep children away from this machine. Monitor them closely when near the machine. Parts that move and

appear dangerous to adults can appear safe to children.

• Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your

chest, become short of breath, or feel faint. Contact your doctor before you use the machine again.

• Before each use, examine this machine for loose parts or signs of wear. Monitor all cables, pulleys and their

connections. Contact Nautilus® Customer Service for repair information.

• Maximum user weight limit: 300 lb. (136 kg). Do not use if you are over this weight.

• This machine is for home use only.

• Do not wear loose clothing or jewelry. This machine contains moving parts.

• Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or

only wearing socks.

• Set up and operate this machine on a solid, level, horizontal surface.

• Do not operate this machine outdoors or in moist or wet locations.

• Keep at least 36” (0.9m) on each side of the machine clear. This is the recommended safe distance for access

and passage around and emergency dismounts from the machine. Keep third parties out of this space when

machine is in use.

• Do not over exert yourself during exercise. Operate the machine in the manner described in this manual.

• Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the

weight resistance that came with your gym.

• Correctly engage the Selector Hook to the Rod End.

• Correctly adjust and safely engage all Positional Adjustment Devices. Make sure that the Adjustment Devices

do not hit the user.

• Keep clear of Power Rod® movement path during operation. Keep any bystanders clear of machine and Power

Rod® movement path during operation.

This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.

Read and understand the complete Owner’s Manual. Keep Owner’s Manual for future reference.

Read and understand all warnings on this machine. If at any time the Warning stickers become loose,

unreadable or dislodged, contact Nautilus® Customer Service for replacement stickers.

Before using this equipment, obey the following warnings

Owner’s Manual

Product specificaties

Merk:	Bowflex
Categorie:	Niet gecategoriseerd
Model:	PR3000

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