Bowflex Bowflex Xtreme 2 SE Dokumentacja

OWNER’S MANUALManual en Español Latino Americano: www.support.nautilus.comManual en Español Latino Americano: www.support.nautilus.com

Owner’s Manual8Abdominal Crunch position: Active pulleys are on lat tower.Center Cross Bar: Standard position – used when performing exercises like a

Owner’s Manual9The Bowflex Xtreme® 2 SE Home Gym Cable RoutingTo use the Ab Crunch position, you will move the Slider Pulleys and cables from the Cent

Owner’s Manual10Seat Locking PinThe Seat Locking Pin securely fastens the seat bottom bracket to the seat support rail. The locking pin serves to sta

Owner’s Manual11Leg Extension AttachmentThe leg extension attachment enables you to work the major muscle groups in the legs. Abdominal Crunch Shoulde

Owner’s Manual12 Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pa

Owner’s Manual13Your 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 compon

Owner’s Manual14Design Your Own ProgramUnderstand fitness and its components. Improperly designed programs can be dangerous. Take some time to revie

Owner’s Manual15Working OutA workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, c

Owner’s Manual1620 Minute Better Body WorkoutFrequency: 3 Days Per Week (M-W-F) Time: About 20 MinutesStart by performing one set of each exercise

Owner’s Manual1720 Minute Upper/Lower BodyFrequency: 4 Days Per Week (M-T-TH-F) Time: About 20 MinutesThis program provides you with a quick and e

CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xtreme® 2 SE home gym, you have everything you need to excee

Owner’s Manual18Body BuildingFrequency: 3 Days On, 1 Day Off Time: About 45-60 MinutesBody building requires focused concentration and dedicatio

Owner’s Manual19Circuit Training – Anaerobic/CardiovascularFrequency: 2-3 Times Per Week Time: About 20-45 MinutesCircuit training is a great w

Owner’s Manual20True Aerobic Circuit TrainingFrequency: 2-3 Times Per Week Time: About 20-60 MinutesCircuit training is a great way to achieve t

Owner’s Manual21Strength TrainingFrequency: 3 Days Per Week (M-W-F) Time: About 45-60 MinutesThis program is designed to emphasize overall streng

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual22Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)STARTFINISH• Sit

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual23Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)Muscles worked

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual24Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)Incline Chest Fly—Shou

START ACTIONSTART ACTIONOwner’s Manual25Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)Muscles worked:Back portion of shoulder muscl

START ACTIONSTART ACTIONOwner’s Manual26Crossover Rear Deltoid Rows – Elbow FlexionMuscles worked:Back portion of shoulder muscles (rear deltoids, re

START ACTIONSTART ACTIONOwner’s Manual27Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)Muscles worked: Side shoulder muscles (middle

Owner’s Manual1Important Safety Instructions ...2Product Specifications ...5Getting To

START ACTIONSTART ACTIONOwner’s Manual28Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized)Muscles worked:Front part of shoulder muscles (fron

START ACTIONSTART ACTIONOwner’s Manual29Shoulder Rotator Cuff – Internal RotationMuscles worked:Front rotator cuff muscle (subscapularis).Position:

START ACTIONSTART ACTIONOwner’s Manual30Shoulder Extension – Elbows StabilizedMuscles worked:Upper back (latissimus dorsi, teres major, rear deltoid

START ACTIONSTART ACTIONOwner’s Manual31Scapular Protraction – Elbows StabilizedMuscles worked:Serratus anterior muscles, the muscles on the side of

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual32STARTFINISHStanding Low Back Extension – with Hip ExtensionMuscles worked:Muscles in lo

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual33Standing Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized)Muscles worked:Upper

START ACTIONSTART ACTIONOwner’s Manual34Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion)Muscles worked:Latissimus dorsi,

START ACTIONSTART ACTIONOwner’s Manual35Bent Over RowMuscles worked:Latissimus dorsi, teres major and rear deltoid, which make up the large pulling mu

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual36Reverse Grip Pulldowns – Lat Tower – Shoulder Extension (with Elbow Flexion)Muscles wo

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual37Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)Muscles worked:Latiss

Owner’s Manual2Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury.Read and understand the comp

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual38Pulldowns—Shoulder Adduction (with elbow exion)• Grasp the Lat Pulldown Bar with an ov

Owner’s Manual39Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)Muscles worked:Latissimus dorsi, teres major and rear deltoid. Also inv

START ACTIONSTART ACTIONOwner’s Manual40Triceps Pushdown – Elbow ExtensionMuscles worked:TricepsPosition:Standing – facing machineAccessory:Hand Gri

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual41Triceps Pushdown – with Bent Lat Bar (Elbow Extension)Muscles worked:TricepsPosition:

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual42Cross Triceps ExtensionMuscles worked:TricepsPosition:Seated – facing outwardAccessory:

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual43Hammer Triceps Extension – Elbow ExtensionSTARTFINISHMuscles worked:TricepsPosition:Sea

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual44Triceps KickbackMuscles worked:Triceps Position:Standing – facing machineAccessory:Hand

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual45Resisted Dip – Elbow Extension Muscles worked:Triceps Position:Standing – facing outwa

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual46Standing Biceps Curl—Elbow Flexion (in supination)• Reach down and grasp the Hand Grips

START ACTIONSTART ACTIONOwner’s Manual47Concentration Biceps Curl – Elbow Flexion (in Supination)Muscles worked:Biceps Position:Standing – right or

Safety Warning Labels and Serial NumberOwner’s Manual32135Item Type Description1 WARNING • Keep children and pets away from this machine at all times

START ACTIONSTART ACTIONOwner’s Manual48STARTFINISHSTARTFINISHBarbell Biceps Curl – Elbow ExtensionMuscles worked:Biceps Position:Standing – facing

START ACTIONSTART ACTIONOwner’s Manual49Seated Biceps Curl – Elbow Flexion (in Supination)Muscles worked:Biceps Position:Seated – facing outwardAcce

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual50Arm Opposition Push-Pull• Grasp the Hand Grips, keeping the one attached to the Lat Tow

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual51Wrist Curl – with Wrist FlexionMuscles worked:Front part of forearms. Also increases th

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual52Trunk RotationMuscles worked: Most of trunk muscles. Note: rotation is limited in the sp

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual53Seated (Resisted) Abdominal Crunch – Spinal FlexionMuscles worked: Abdominal area inclu

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual54Leg ExtensionMuscles worked: All muscles on front of upper thigh (quadriceps muscle gro

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual55STARTFINISHMuscles worked: Buttocks area (gluteus maximus). Position: Standing – facin

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual56Leg Kickback – Hip and Knee ExtensionMuscles worked: Buttocks area (gluteus maximus).

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHOwner’s Manual57STARTFINISHDead LiftStiff Leg Dead Lift Muscles worked:Buttocks area (gluteus maximus)

Owner’s Manual4Item Type Description2 [NOTICE] Do not hang from bar.Ne pas pendre de la barre.Nicht von der Stange hängen.No cuelgue de la barra.3 CAU

START ACTIONSTART ACTIONOwner’s Manual58Standing Hip AdductionSTARTFINISHSTARTFINISHStanding Hip AbductionMuscles worked:Sides of hips (gluteus medius

Owner’s Manual59SternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor

Owner’s Manual60Please feel free to make copies of this chart to continue your exercise log.EXERCISEDATE DATE DATE DATE DATE DATESets Reps ResistanceS

Owner’s Manual61EXERCISEDATE DATE DATE DATE DATE DATESets Reps ResistanceSets Reps ResistanceSets Reps ResistanceSets Reps ResistanceSets Reps Resista

Owner’s Manual62Introduction and Overview Welcome to the Bowex® Body Weight Loss Guide. This guide is designed to be used with your Bowex® equipment

Owner’s Manual63– You can swap out any type of protein, vegetables or smart carbs for the suggested meal options. For example:• Turkey for tuna• An

Owner’s Manual64proteinveggiesrich carbsHere’s an overview of what an ideal day looks like:(See Portion Size Guide for proper serving sizes)smartcarbp

Owner’s Manual65Breakfast Options Fruit Smart Carb Protein/FatFruit and Nut Oatmeal Cook plain oats in water. Top with fruit, nuts, milk, cinnamon, a

Owner’s Manual66Snack OptionsSmart Carb Protein1 medium apple 10-15 almondsBaby carrots 2 tbsp hummus1 serving of crackers* 1 string cheeseEnergy or p

Owner’s Manual671 cup = baseball1/2 cup = lightbulb1 oz or 2 tbsp= golf ball1/4 cup nuts= Altoids tin3 oz chicken or meat= deck of cards1 medium potat

Owner’s Manual5Regulatory ApprovalsProduct Weight Approximately 174 lbs. (79 kg)Product Dimensions 53" (135 cm) long x 49" (124 cm) wide x

Owner’s Manual68Grocery ListBREAD & GRAINS100% whole wheat breadSprouted grain breadsLight or whole wheat english mufnsSandwich or bagel thinsCor

Owner’s Manual69Keep It GoingTips for continued weight loss and maintaining changes• Keep weighing yourself weekly, even after you’ve reached your go

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Owner’s Manual72We want you to know that your Bowex Xtreme® 2 SE is a superior product. Your satisfaction is guaranteed. If, for any reason, you are

Who Is CoveredThis warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s).What Is CoveredNautil

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Owner’s Manual6Power Rod® Resistance RodsRod HookLat TowerSeat Back PadSeatBase Frame PlatformRod CapsCableRod BoxLower Pulley/ Squat StationCenter Cr

Owner’s Manual7Power Rod® ResistancePower Rod® resistance rods are made from a special composite material. Your rods are sheathed with a protective b