Be sure to replace any warning label if damaged, illegible, or missing. Please review and understand the safety warning labels and their locations on the unit prior to use. Label 1: Please make sure all users read, understand, and follow the warning labels on the home gym.
See Figure 1 for general use safety label. Location: The warning label in Figure 1 is located on the back of the lat tower. Location: Left and right side of rod box. Figure 2 Safety Warning Labels 8. Avoid crush hazard when folding the bench. Location: Top of the seat rail bracket. Stay clear of the leg when folding the leg extension. Location: Back of rear leg of leg extension. Location: Back of the lower lat tower, below chest bar. Also locate and read all warning labels that are posted on the machine.
With all of the fitness choices available today, finding the best workout equipment for your needs can be very confusing. Your rods are sheathed with a protective black rubber coating. If you upgraded to a lb. To hook multiple rods up to one cable, bend the closest rod toward the cable and place the cable hook through that rod cap.
You can then hook up the next closest rod through the same cable hook. Hooking up the closest rod first prevents rods from crossing over the top of one another.
Use the rod binding strap included with your machine to bind all the rods together at the top. You can also place your cables and grips through the strap to keep them out of the way. How to Use Your Machine To order additional 50 lb. To adjust the seat, pull out the Seat Rail Knob, then slide the seat to one of the three locking holes on the Seat Rail.
Release the Seat Rail Knob to secure when finished. Removing the Bench: The Bench easily attaches and releases from the Seat. To attach the Bench, insert the half hinge on the end of the Bench into the half hinge on the seat.
To remove the Bench, lift up on the long portion and pull away from seat. Flat Bench: The Flat bench position is used for most exercises. Refer to page A-9 for instructions. See figure 8b on page A Clean the bench with a non-abrasive household cleanser after each use. This will keep it looking new. The safety and integrity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired. It is the sole responsibility of the owner to ensure that regular maintenance is performed.
Worn or damaged components shall be replaced immediately or the equipment removed from service until the repair is made.
How to Use Your Machine Attach the pulley cable clips to the D-Rings on the Hand Grips to attach them to the cables. Standard Grip: Grasp the grip 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 Hand Grip vertically for greater wrist support.
Hand Cuff Grip: Slip your hand through the cuff portion of the grip so that the foam pad rests on the back of your hand. Then grasp the remainder of the grip that is sitting in your palm. This method of gripping is great for exercises like front shoulder raises or any exercise where your palm is facing down. Ankle Cuff Grip: The cuff opening can be made larger to accommodate the ankle.
Place your hand in the cuff and slide it away from the grip. Insert your foot or ankle and tighten by sliding the grip back toward the cuff. Leg Extension: Designed to add more effective exercises that target your legs, thighs, calves, etc. Patent Additional workout cards fit easily onto this placard. Simply slide the workout card into the grooves located on either side of the placard. 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 can exert against resistance at one time. Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child. It is developed when a localized muscle is worked both positively concentric and negatively eccentric at a resistance—great enough so you can perform only five to eight repetitions of the exercise before the muscle fails. Each set of repetitions is followed by a rest interval that typically runs three times longer than the set.
Later, between exercise sessions, the muscle overcompensates for the stress and usually increases in both strength and size. Muscle Endurance is the ability to perform repeated contractions. It comes into play when you cross- country ski or work on your feet all day. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on oxygen for energy.
To develop muscle endurance, use low resistance and high repetitions about repetitions in each set, three sets to each exercise, working the muscle only to fatigue. Muscle Power is the combination of strength and speed of the muscular contraction. Load is actually a more important factor than speed when attempting to improve power. When training to achieve muscular power, pick a resistance that fatigues you in the 3- 5 repetition range. When performing these reps, it is more important to think of contracting the muscles faster rather than attempting to move faster.
Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill. The biomechanically sound method of improving power in your sport is to train for power using the correct joint movements, as described in this manual. Then practice the skill associated with your sport, learning to apply this newly achieved power. Body Composition is the ratio of fat weight fat to lean weight muscles, bones and tissue.
As you age, the ratio shifts. The fat weight increases and the lean weight decreases. Training for muscle strength will generally increase muscle size and aerobic conditioning will help burn extra calories. Performing these two forms of exercise, either at different times or together, will create the greatest changes in body fat weight.
Balanced Strength and alignment are the result of equal strength developed in all parts of the body. It comes into play in your standing and sitting posture, and in your ability to perform just about any activity safely and effectively.
An over-development of the back will round the shoulders; weak or stretched abdominals can cause lower back pain. You want a balance of muscle strength in front and back. In addition, you need a balance of strength between your middle, lower, and upper body.
Flexibility is the ability of a muscle or group of muscles to move the joint through a full range of motion. Flexibility comes into play when you execute an overhand serve or stretch for the top shelf in the kitchen.
It is a cooperative movement of opposite muscle groups. When a muscle contracts, its opposite muscle group must relax for the action to occur. Increased flexibility means an increased range of motion, made possibly by this simultaneous contracting and relaxing. Good flexibility is important in protecting the body from injury and can be achieved through the balanced strength training programs that are included in this manual. Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time.
It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Define Your Goals Designing a program is easy, as long as you follow the guidelines below. It consists of various attachments, which allow you to perform a variety of exercises. The Power Pro XTL features a leg-extension attachment, chest bar, lat pulldown, squat attachment and foot harness.
Nautilus cooperated with the U. When being used in an incline position, the machine's backboard bench can collapse unexpectedly and break, causing injury. Nautilus and the CPSC received 70 reports of the backboard bench breaking, leading to at least 59 neck back and shoulder injuries. The recalled machines were made in China, Taiwan and the U. When being used, the lat tower can rotate forward and fall on your head, neck or shoulder area.
Here are some tips for breathing:. This is when you will probably hold your breath. DO NOT hold your breath. Do not exaggerate breathing. Depth of inhalation and exhalation should be natural for the situation. Keep chest lifted. Limit and control your range of motion. Start with your elbows and forearms below chest level, palms forward. Keep your wrists straight. Elbows should be 10 o " or cm lower than the standard Bench Press position.
Do not lock your elbows. Keep your forearms in line with the cables at all times. At full extension, your hands should be level with your hips. At full extension, your elbows should be level with your ears. Maintain a slight, comfortable arch in lower back. Keep your palms down and arms straight. Welcome to ManualMachine. We have sent a verification link to to complete your registration. Log In Sign Up. Forgot password? Enter your email address and check your inbox. Please check your email for further instructions.
Enter a new password. Product Specifications: Product Weight lbs. User Weight Limit lbs. Location: Left and right side of rod box. Figure 2. Location: Top of the seat rail bracket. Location: Back of rear leg of leg extension.
Figure 5. Hooking up the closest rod first prevents rods from crossing over the top of one another. Use the rod binding strap included with your machine to bind all the rods together at the top. To order additional 50 lb. Release the Seat Rail Knob to secure when finished. Removing the Bench: The Bench easily attaches and releases from the Seat. Flat Bench: The Flat bench position is used for most exercises.
The safety and integrity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired. Worn or damaged components shall be replaced immediately or the equipment removed from service until the repair is made. Define Your Goals Your body will do what you train it to do. Load is actually a more important factor than speed when attempting to improve power.
When performing these reps, it is more important to think of contracting the muscles faster rather than attempting to move faster. You want a balance of muscle strength in front and back. Flexibility comes into play when you execute an overhand serve or stretch for the top shelf in the kitchen.
Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle.
Understand fitness and its components: Improperly designed programs can be dangerous. Instead, set a series of smaller achievable goals. In addition, select exercises that address complementary muscle groups. So complement your resistance training with aerobic exercise such as walking, running, or bicycling.
Cooling Down An essential part of the exercise routine is the cool down. Breathing The most important part of breathing during exercise is, quite simply, that you do it. Here are some tips for breathing: 1 Be cautious when you are concentrating or exerting effort. Bench Press—Shoulder Horizontal Adduction and elbow extension.
Shoulder Exercises Shoulder Extension— elbows stabilized. You can only view or download manuals with. Sign Up and get 5 for free. Upload your files to the site. You get 1 for each file you add. Get 1 for every time someone downloads your manual. Buy as many as you need. View and download manuals available only for.
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