Manuale d’uso / di manutenzione del prodotto 2 del fabbricante Bowflex
Vai alla pagina of 83
& O wner’ s Manual Fitness Guide W ritten By: T om Pur vis RPT , R TS Register ed Physical Therapist and founder of the Resistance T raining Specialist Pr ogram B OWFLEX ITNESS F ® Special Edition Includes: Dr .
Getting T o Know Y our Machine 1 Using Y our Machine 2 About Y our Bowflex Attachments 8 Safety 9 Defining Y our Goals 10 Exer cising Properly 12 The W orkouts: The 20 Minute Better Body W orkout 13 A.
CONGRA TULA TIONS on your commitment to fitness! By choosing Bowflex to be your partner , you’ve chosen a machine that can deliver on its promises! The resistance and aer obic training that can be performed on the Bowflex is unmatched by any other single piece of home fitness equipment available.
Power Rod ® Resistance Power Rods are made fr om a special composite material. Y our rods ar e sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the rod cap.
The W orkout Bench Y our Bowflex has four different bench positions. T o adjust the bench, simply locate the spring lock pin on the side of the seat. Pull out pin to release seat, then slide it to the desired position. Pull out pin, give it half a turn, and release to place it in a “fr ee sliding” position for exer cises such as rowing.
Using the Bowflex Hand Grips The Bowflex hand grips can be used as regular grips, hand cuf fs or ankle cuffs. Regular Grip: Grasp the handle and cuff together to form a grip without inserting your hand through the cuf f portion. Most of the exer cises you perform utilize this grip.
Using the Bowflex Adjustable Pulley System Using the Bowflex adjustable pulley system is as easy as pulling a pin and expanding the pulley out. Pulley knobs are spring-loaded and ar e located on the back of the adjustable pulley system. T o extend the pulley , simply twist the knob a couple of turns to the left, then pull out.
Using the Bowflex Leg Extension/Leg Curl Attachment The Bowflex leg extension/leg curl attachment is a gym- quality attachment that helps you develop strong, muscular legs. Attaching the leg extension/leg curl attachment is as easy as screwing in two knobs.
Folding & Moving Y our Bowflex Folding and moving your Bowflex is easy . Follow the simple steps below to fold your Bowflex. Once it’ s folded, simply tilt the machine back on its transport wheels and r oll it to any location 1. Remove the leg attachment fr om the Bowflex, if attached.
About Y our Bowflex Attachments 8 The Bowflex Leg Extension / Leg Curl Attachment This attachment is designed to add more ef fectiveness to all exer cise routines where “leg work” is r equired. Safety • Befor e using the attachment, make sure all fasteners ar e in place and tightened.
W ARNING! Before beginning any exer cise pr ogram consult your physician or health care pr ofessional. Only he or she can deter mine the exer cise pr ogram that is appr opriate for your particular age and condition.
Defining Y our Goals Y our body will do what you train it to do. That’ s why it’ s important to define your goals and focus on those goals. Here ar e some fitness components that will help you define your goals and choose your fitness program. MUSCLE STRENGTH is the maximum for ce you can exert against resistance at one time.
Defining Y our Goals Reaching Y our Goals T o reach your goals you must follow a consistent, well designed program that pr ovides balanced development to all parts of the body and includes both aer obic and strength exer cise. Only then will you meet your goals safely and efficiently .
FINISH ST AR T W orking Out A workout begins in your mind’ s eye. With concentration and visualization you can approach your workout with a positive, constructive attitude. A good pre-workout mental routine is to sit and r elax, so you can focus on what you are about to do and think about achieving your end goal.
20 MINUTE BETTER BODY WORKOUT FREQUENCY : 3 DA YS PER WEEK (M-W -F) TIME: ABOUT 20 MINUTES Start by performing one set of each exer cise. W arm up with a light resistance exercise that you can per form easily for 5 -10 re ps without fatiguing. Focus on practicing and learning your technique before incr easing the resistance.
Body Part Chest Back Shoulders Arms Exercise Bench Press W ide Pulldowns Standing Lateral Shoulder Raise Standing Biceps Curl French Pr ess Sets 1-3 1-3 1-3 1-3 1-3 Reps 12-15 12-15 12-15 12-15 12-15 .
BODY BUILDING FREQUENCY : 3 DA YS ON, 1 DA Y OFF TIME: ABOUT 45-60 MINUTES Body building requir es focused concentration and dedication to training, as well as proper eating habits. T rain each muscle gro up to failur e before moving on to the next exer cise.
16 CIRCUIT TRAINING - ANAEROBIC/CARDIOV ASCULAR FREQUENCY : 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTES Cir cuit training is a great way to achieve the benefits of str ength training and cardiovascular training in one quick, challenging routine.
17 TRUE AEROBIC CIRCUIT TRAINING FREQUENCY : 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Cir cuit training is a great way to achieve the benefits of str ength training and cardiovascular training in one quick, challenging routine.
STRENGTH TRAINING FREQUENCY : 3 DA YS PER WEEK (M-W -F) TIME: ABOUT 45-60 MINUTES This program is designed to emphasize overall str ength development. This is an advanced routine to be used only after you have pr ogressed from the advanced general conditioning routine and only after you have perfected your exer cise techniques.
FINISH ST AR T Muscles worked: This exer cise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid). Pulley position: Wide or narr ow (W ide offers a greater challenge thr oughout the entire range on specific movements, especially at the top of these movements.
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the upper portion. It also involves the fr ont shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.
Muscles worked: The entire chest muscle (pectoralis major) is emphasized. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arms.
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm. Pulley position: Low pulleys only .
Muscles worked: This exer cise emphasizes the front por tion of the shoulder muscles (front deltoids as well as the front par t of the middle deltoids), the rotator cuf f muscles, the upper back muscles (trapezius), and the triceps muscles located on the back of the upper arms.
24 FINISH ST AR T FINISH Shoulder Exercises Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the r ear deltoids, as well as the rear por tion of the middle deltoids, the posterior rotator cuf f, upper lat and teres major) as well as the trapezius and r homboids.
Shoulder Exercises FINISH ST AR T Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuf f (supraspinatus) and the trapezius muscles. Pulley position: Narrow . Starting position: • Sit on the bench facing the Power Rods, knees bent and your feet on the platform.
Shoulder Exercises FINISH ST AR T 26 Muscles worked: This exercise involves your lower trapezius muscles, and latissimus dorsi muscles. Both act as stabilizers and movers of your shoulder blades. This motion of scapula depression is very important in postur e as well as when using the arms to raise from a chair .
27 FINISH ST AR T Shoulder Exercises Muscles worked: This exercise emphasizes the rear por tion of the rotator cuf f (infraspinatus and teres minor muscles). This ar ea generally gets very weak as we age and needs to be addressed by almost everyone. Pulley position: Wide or narr ow .
FINISH ST AR T Shoulder Exercises 28 Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region. Pulley position: Narrow or wide. Starting position: • Stand on the platform facing the Power Rods.
29 Shoulder Exercises FINISH ST AR T Muscles worked: This exercise emphasizes the front por tion of the shoulder muscles (front deltoids as well as the front par t of the middle deltoids). Pulley position: Narrow only . Starting position: • Sit on the bench facing the Power Rods, knees bent and feet flat on the platform.
Shoulder Exercises FINISH ST AR T 30 Muscles worked: This exercise emphasizes the front por tion of the shoulder muscles (front deltoids and the front par t of the middle deltoids), the rotator cuf f muscles, the upper back muscles (trapezius), and the triceps muscles located on the back of the upper arms.
31 Back Exercises FINISH ST AR T FINISH ST AR T Muscles worked: This exercise emphasizes the upper back (the latissimus dorsi, teres major , and rear deltoid muscles).
32 Back Exercises FINISH ST AR T Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and r ear deltoid which make up the lar ge pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which ar e responsible for bending your elbows.
33 Back Exercises FINISH ST AR T Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and r ear deltoid which make up the lar ge pulling muscles of your upper back and eliminates the biceps from the movement. Pulley position: Narrow only .
Back Exercises Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and r ear deltoid muscles which make up the lar ge pulling muscles of your upper back as well as the trapezius and r homboids. The biceps muscles on the front of the upper arms ar e also involved in this movement.
FINISH ST AR T 35 Back Exercises FINISH ST AR T Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and r ear deltoid which make up the lar ge pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which ar e responsible for bending your elbows.
36 Back Exercises FINISH ST AR T Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles). The triceps muscles, located on the back of the upper arms, will also be involved.
37 Arm Exercises FINISH ST AR T FINISH ST AR T Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position : Narrow only . Starting position: • Sit on the bench facing away from the Power Rods.
38 FINISH ST AR T Arm Exercises Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only . Starting position: • Lie on your back with your head toward the Power Rods, knees bent and your feet flat on the floor .
Arm Exercises Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are r esponsible for straightening your arms and assist in any upper body pushing or pressing motion. Pulley position: Lat tower .
40 Arm Exercises FINISH ST AR T FINISH ST AR T Muscles worked: This exercise develops the triceps muscle located on the back of the upper arms. Pulley position: Wide only . Starting position: • Seated in the 45 degree position, r each across and straight behind your body , grasp a handle, and bend your elbow until your hand is near your chest.
Arm Exercises FINISH ST AR T FINISH ST AR T 41 Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only .
42 Arm Exercises FINISH ST AR T Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily r esponsible for bending your elbows, as well as the brachialis and brachioradialis.
43 Arm Exercises Muscles worked: This exercise emphasizes the back and top parts of your for earms. It also isometrically challenges your elbow flexors, located on the front par t of your upper arms. Pulley position: Narrow . Starting position: • Remove the bench and stand on the platform facing the Power Rods.
44 Arm Exercises FINISH ST AR T FINISH ST AR T Muscles worked: This exercise emphasizes the front par t of your forearms as well as incr eases the strength of your grip. It also isometrically challenges your elbow flexors, located on the front par t of your upper arms.
45 Arm Exercises FINISH ST AR T Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily r esponsible for bending your elbows, as well as the brachialis and brachioradialis.
46 Arm Exercises FINISH ST AR T Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily r esponsible for bending your elbows. The brachialis and brachioradialis are also involved.
47 Abdominal Exercises FINISH ST AR T FINISH ST AR T Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (r ectus abdominus) and the side abs (obliques).
48 FINISH ST AR T FINISH ST AR T Abdominal Exercises Muscles worked: This exercise works your entire abdominal ar ea including your upper and lower front abs (r ectus abdominus) and your side abs (obliques). Pulley position: None. Starting position: • W ith the bench in the flat position, lie on your back with your head toward the Power Rods.
49 FINISH ST AR T FINISH ST AR T Abdominal Exercises Muscles worked: This exercise involves most of the trunk and deep spinal muscles. It does not “spot reduce” or eliminate “love handles.
50 FINISH ST AR T FINISH ST AR T Leg Exercises Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which ar e responsible for straightening your leg against resistance.
51 Leg Exercises FINISH ST AR T Muscles worked: Although the squat is often considered a total body exer cise, the glutes, adductors, hamstrings and quads are primary movers and the spinal erectors ar e key to stabilization. Pulley position: Low pulley .
52 FINISH ST AR T Leg Exercises Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) on the back of the thigh as well as the back of the calf (gastrocnemius). Pulley position: Narrow . Starting position: • Seated on the flat bench, attach the cuffs to the respective ankles.
53 Leg Exercises Muscles worked: This exercise primarily develops and strengthens the muscles on the front of your hips (iliopsoas and r ectus femoris) that are primarily r esponsible for bending or flexing your hips. Pulley position: Narrow . Starting position: • Remove the bench.
Muscles worked: This exercise is gr eat for emphasizing the muscles of your lower leg or calf (gastrocnemius and soleus), which ar e responsible for raising and lowering your heels at the ankle joint. Strength and power in these muscles are essential for all spor ts and daily activities.
55 Leg Exercises FINISH ST AR T Muscles worked: This exercise str engthens and develops the muscles of your buttocks area (gluteus maximus). Remember , ther e is no such thing as “ spot reduction.” Do not do this exer cise because you believe it will remove fat from this ar ea — do it to strengthen and build these muscles.
56 FINISH ST AR T Leg Exercises Muscles worked: This exercise will not burn off fat fr om your hips or outer thigh! There is no exer cise that will burn fat from a specific area. This exer cise will, however , strengthen the muscles on the sides of your hips (gluteus medius), especially on the standing/support side.
57 Leg Exercises FINISH ST AR T FINISH ST AR T Muscles worked: This exercise will not burn off fat fr om your outer thighs or make them smaller! There is no exer cise that will burn fat from a specific ar ea.
58 FINISH ST AR T Leg Exercises FINISH ST AR T Muscles worked: This exer cise strengthens and develops the muscles on the outside of your lower legs (peroneals). These muscles ar e essential for standing balance and lateral agility of the ankle. Pulley position: Narrow .
FINISH ST AR T Leg Exercises Muscles worked: This exer cise emphasizes and develops the hamstrings and glutes, while requiring the spinal er ectors to stabilize. Pulley position: Low pulley Starting position: • Remove the bench and stand on the platform facing the Power Rods.
60 The Bowflex Body Leanness Pr ogram By Ellington Darden, Ph.D. Fast Fat Loss Now! The following pr ogram was cr eated by Dr . Ellington Dar den. It contains a rigor ous fitness and dietary pr ogram. Please consult your physician befor e beginning any fitness or dietary pr ogram.
61 Introduction The Bowflex Body Leanness Pr ogram This program is scientifically designed for maximal fat loss over six weeks. It is important that you practice every aspect of the plan to achieve optimum results. The program separates into thr ee two-week stages.
62 A Personal Guarantee From Dr . Ellington Darden Dear Bowflex Enthusiast, I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat loss faster than any plan I’ve ever tested. The men involved in my research, for example, had an average fat loss of 27.
63 If you would like to measure your personal befor e-and-after results, ther e are several steps you need to take. It is important that you accurately perform each task, then at the end of the six-week program, r epeat the process in the same manner .
64 Skinfold Measurements T o accurately track your progress thr ough this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way , you will be able to determine your lean-body mass and your body-fat percentage.
65 Using Calipers When Measuring Skinfolds The procedur e for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat and pull it away from the underlying muscle. T ake the caliper in your other hand and open the jaws.
66 T o Use The Nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) Locate your age in years on the far left column and mark it. 3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appr opriate to you, you will find your body-fat per centage.
67 Now that you know your body-fat per centage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body , after completing the program. For Example: Before the pr ogram, Joe weighs 200 pounds and measures 30% fat, which amounts to 60 pounds.
68 Y our Results Summar y Sheet Name Age Height W eight Loss W eight Befor e Muscle Gain W eight After Fat Loss Please follow the instructions on page 57 for measuring the cir cumferences.
69 GUIDELINES W eek 1&2 All exer cises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth.
70 Y ou will be following a reduced-calorie nutrition pr ogram, which is divided into three two-week segments. The pr ogram is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie eating plan, and a super hydration routine.
71 Drinking plenty of water is essential to the success of this program. Drinking the r ecommended amount of water can seem like a challenge at first. Stick with it.
72 The menus in the Bowflex eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly . Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus.
73 Breakfast = 300 calories. Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) 3/4 ounce light cream cheese (45) 1/2 cup orange juice, fresh or fr ozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea.
74 Dinner = 500 or 300 calories. Men = 500 calories, W omen = 300 calories Choice of one of three meals: T una Salad Dinner In a lar ge bowl, mix the following: 1 6-ounce can chunk light tuna in water.
75 Shopping List Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly .
76 Q. I often get headaches when I eat only 1000 calories a day . What should I do? A. Y our headaches may be caused by going longer than three hours between meals or snacks. T ry spacing your meals and snacks where ther e are fewer hours between them.
77 Q. Why is it so important I perfor m the Bowflex exercises with a 4-second count on the lifting and lowering? A. Because a slow , smooth 4-second lifting followed by a 4-second lowering involves more muscle fibers mor e thoroughly than faster speeds of movement.
78 Q & A Q. I’m pleased that I lost the fat I wanted to lose. What do I do to maintain my new body weight? A. Once you’ve lost your excessive fat, your next task is to maintain that status. Here ar e the adjustments you need to make to your current practices.
79 Exercise Log EXERCISE DA TE DA TE DA TE DA TE DA TE DA TE Please feel free to make copies of this char t to continue your exer cise log. Sets Reps Resistance Sets Reps Resistance Sets Reps Resistan.
80 Muscle Chart Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator T eres Flexor Carpi Radialis T ensor Fasciae Latae Ili.
This manual is written and designed by industry professionals. If you have any questions regar ding your Bowflex or any instructions found in this manual please call 1-800-269-3539 for assistance. ©2001 Direct Focus, Inc., 1400 NE 136th A ve. V ancouver , W A, 98684.
Un punto importante, dopo l’acquisto del dispositivo (o anche prima di acquisto) è quello di leggere il manuale. Dobbiamo farlo per diversi motivi semplici:
Se non hai ancora comprato il Bowflex 2 è un buon momento per familiarizzare con i dati di base del prodotto. Prime consultare le pagine iniziali del manuale d’uso, che si trova al di sopra. Dovresti trovare lì i dati tecnici più importanti del Bowflex 2 - in questo modo è possibile verificare se l’apparecchio soddisfa le tue esigenze. Esplorando le pagine segenti del manuali d’uso Bowflex 2 imparerai tutte le caratteristiche del prodotto e le informazioni sul suo funzionamento. Le informazioni sul Bowflex 2 ti aiuteranno sicuramente a prendere una decisione relativa all’acquisto.
In una situazione in cui hai già il Bowflex 2, ma non hai ancora letto il manuale d’uso, dovresti farlo per le ragioni sopra descritte. Saprai quindi se hai correttamente usato le funzioni disponibili, e se hai commesso errori che possono ridurre la durata di vita del Bowflex 2.
Tuttavia, uno dei ruoli più importanti per l’utente svolti dal manuale d’uso è quello di aiutare a risolvere i problemi con il Bowflex 2. Quasi sempre, ci troverai Troubleshooting, cioè i guasti più frequenti e malfunzionamenti del dispositivo Bowflex 2 insieme con le istruzioni su come risolverli. Anche se non si riesci a risolvere il problema, il manuale d’uso ti mostrerà il percorso di ulteriori procedimenti – il contatto con il centro servizio clienti o il servizio più vicino.
