Bowflex SelectTech BD552 Dumbbells Dumbbells and Stability Uživatelský manuál

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Nautilus
®
Bowflex
®
Schwinn
®
Fitness Pearl Izumi
®
StairMaster
®
Universal
®
Nautilus Institute
®
Owner’s Manual
SelectTech
®
BD552 Dumbbells
001-7220-011608A
®
®
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Strany 1 - BD552 Dumbbells

Nautilus® Bowflex® Schwinn® Fitness Pearl Izumi® StairMaster® Universal® Nautilus Institute®Owner’s ManualSelectTech® BD552 Dumbbells001-7

Strany 2 - Introduction

OperationOffset weight selectionAs indicated previously, proper selection for a given weight is accomplished by selecting that weight number on both e

Strany 3 - Table of Contents

Operation Difference Offset 2.5 lbs + 1.25 lbs 5 lbs + 2.5 lbs 7.5 lbs + 3.75 lbs 10 lbs + 5 lbs 12.5 lbs + 6.25 lbs 15 lbs

Strany 4 - Safety Warnings

MaintenanceBowflex® SelectTech® Dumbbell maintenance:The Bowflex® SelectTech® Dumbbell is a very low maintenance product. However, there are steps tha

Strany 5 - Safety Warning Labels

TroubleshootingProblem SolutionDumbbell handle does not fully insert into base when no plates are selected (handle has no plates attached).1. Make c

Strany 6 - Owner’s Manual

Optional AccessoriesOptional exercise bench and mat are available separately.Additional products are available from Nautilus, Inc. at www.nautilusinc.

Strany 7

Leg ExercisesWide SquatsSTART ACTIONSTART• Grabthedumbbellwithbothhands and stand with you feet slightlywiderthanshoulderwidthapart.• Slig

Strany 8

Stationary LungesStiff-leg Dead LiftSTART ACTIONSTART• Standwithyourfeetapproximatelyshoulderwidthapart.• Holdthedumbbellsdowninfrontof

Strany 9

Leg ExercisesReverse LungeSTART ACTIONSTART• Standwithyourfeettogether.• Holdthedumbbellsatyoursideswithyourpalmsfacinginward.• Keep

Strany 10 - Operation

Chest ExercisesFlat Chest PressIncline Chest PressSTART ACTIONMuscles workedPectoralismajor,deltoidsandtricepsBench positionInclinedto45degrees

Strany 11

Chest ExercisesFlat Chest FlyIncline Chest FlySTART ACTIONSTART• Grabthedumbbellsandliebackonthebench.• Rotateyourupperarmsawayfromyou

Strany 12 - Maintenance

IntroductionCongratulations on the your purchase of the Bowflex® SelectTech® Dumbbell set. This innovative dumbbell is a versatile training tool that

Strany 13 - Troubleshooting

Chest ExercisesDecline Chest PressSTART ACTIONSTART• Grabthedumbbellsandliebackon the bench.• Bendyourelbowsback,keepingyourarmsatappr

Strany 14 - Optional Accessories

Arm ExercisesStanding CurlsConcentration CurlsSTART ACTIONSTART• Sitonthebenchsidewaysandplaceyourfeetflatonthefloorslightlywiderthan

Strany 15 - Leg Exercises

Arm ExercisesIncline Bench CurlsScott Curls — Standing Concentration CurlsSTART ACTIONSTART• Grabthedumbbellandrestthebackofyourupperarmag

Strany 16

Arm ExercisesOverhead Triceps ExtensionTriceps KickbackSTART ACTIONSTART• Kneelwithonelegonthebench,bendforwardatthehipsandplaceonehan

Strany 17

Arm ExercisesLying Triceps ExtensionHammer CurlsSTART ACTIONSTART• Standwithyourfeetshoulderwidthapartandkneesslightlybent.• Grabthedumb

Strany 18 - Chest Exercises

Back ExercisesSingle Arm Row — Alternating RowsWide RowsSTART ACTIONSTART• Whilestandingholdingthedumbbells,leanforwardatthehipallowingthe

Strany 19

Back ExercisesDead LiftsSTART ACTIONSTART• Positionyourfeetinlinewiththedumbbellaboutshoulderwidthapart.• Pointyourtoesoutwardslightl

Strany 20

Abdominal ExercisesAb CrunchReverse CrunchSTART ACTIONSTART• Lieonyourbackwithyourheadrestingonthebench.• Bendyourkneesfully.• Determi

Strany 21 - Arm Exercises

Abdominal ExercisesLying Trunk RotationTwisting Side CrunchSTART ACTIONSTART• Liebackflatonthebenchandplaceonehandbehindtheheadofthein

Strany 22

Abdominal ExercisesLying Leg RaiseSTART ACTIONSTART• Lieonyourbackwithyourheadrestingonthebench.• Tightenyourabsandflattenyourback a

Strany 23

Table of ContentsSafety Warnings ...

Strany 24

Shoulder ExercisesStanding Shoulder PressLateral RaiseSTART ACTIONSTART• Grabthedumbbellswiththepalmsfacingeachother.• Standwithyourfeet

Strany 25 - Back Exercises

Shoulder ExercisesSeated Overhead PressFront RaiseSTART ACTIONSTART• Grabthedumbbellsandstandupstraight.• Feetshouldbeapproximatelyshoulde

Strany 26

Shoulder ExercisesRear Delt RowShrugsSTART ACTIONSTART• Grabthedumbbellsandstandupstraight.• Feetshouldbeapproximatelyshoulderwidthapar

Strany 27 - Abdominal Exercises

Muscle ChartSternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carp

Strany 28

Limited WarrantyAllBowex®exerciseproductsarewarrantedtotheretailpurchasertobefreefromdefectsinmaterialsandworkmanship.Warrantycov

Strany 29

Please supply the serial number of your machine and the date of purchase when you call Nautilus. Use the space in the boxes below to write down this i

Strany 30 - Shoulder Exercises

©2008. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, Bowflex, the Bowflex Logo, StairMaster, Pearl Izumi, Nautilus Institu

Strany 31

Safety WarningsThis icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.Before using this equi

Strany 32

Safety Warning LabelsBEFORE USING YOUR PRODUCT: Find and read all warning labels. If any warning label is damaged, illegible or missing, call 1-800-8

Strany 33 - Muscle Chart

Product Specifications and FeaturesThis product is covered by US and Foreign Patents and Patents Pending. See product for more information.Dimensions

Strany 34 - Limited Warranty

OperationGetting to know your Bowflex® SelectTech® DumbbellsThe Bowflex® SelectTech® BD 552 dumbbells are shipped fully assembled, one dumbbell to a b

Strany 35 - Contact Information

OperationUnderstanding and testing the locking mechanism functionThe Bowflex® SelectTech® Dumbbell features a patent pending locking mechanism designe

Strany 36 - Printed in China

OperationGiven the importance of this locking mechanism, it is critical that you understand how it operates, and periodically test it to make sure it

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