Bowflex 220 DUMBBELLS Instrukcja Właściciela

Patent #6,422,979Other USA and Foreign Patents PendingSelectTech™ 220 Dumbells Owner’s Manual

8Check out the selection of products available from Nautilus, Inc. at www.bowflexselecttech.comBowflex® SelectTech™ 220 Dumbbell Stand (optional)This

9Workout 1 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight RepsFlat Chest PressOverhead PressLying Triceps ExtensionOverhead Triceps Extension

10Workout 5 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps30º Incline Chest PressLateral RaiseOverhead Triceps ExtensionTriceps Kickback

11Workout 10 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight RepsStiff-Leg Dead LiftWide SquatCalf RaiseReverse CrunchLying Trunk RotationWork

12Workout 15 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight RepsFlat FlyFlat Chest PressSeated Overhead PressLying Triceps ExtensionOverhead

13Leg ExercisesWide SquatsSTART ACTIONSTART• Grab the dumbbell with both hands and stand with you feet slightly wider than shoulder width apart.• Sl

14Leg ExercisesStationary LungesStiff-leg Dead LiftSTART ACTIONSTART• Stand with your feet approximately shoulder width apart• Hold the dumbbells do

15Leg ExercisesReverse LungeSTART ACTIONSTART• Stand with your feet together.• Hold the dumbbells at your sides with your palms facing inward.• Kee

16Chest ExercisesFlat Chest PressIncline Chest PressSTART ACTIONMuscles workedPectoralis major, deltoids and tricepsBench positionInclined to 45 degre

17Chest ExercisesFlat Chest FlyIncline Chest FlySTART ACTIONSTART• Grab the dumbbells and lie back on the bench.• Rotate your upper arms away from y

18Chest ExercisesDecline Chest PressSTART ACTIONSTART• Grab the dumbbells and lie back on the bench.• Bend your elbows back, keeping your arms at ap

19Arm ExercisesStanding CurlsConcentration CurlsSTART ACTIONSTART• Sit on the bench sideways and place your feet flat on the floor slightly wider tha

20Arm ExercisesIncline Bench CurlsScott Curls — Standing Concentration CurlsSTART ACTIONSTART• Grab the dumbbell and rest the back of your upper arm

21Arm ExercisesOverhead Triceps ExtensionTriceps KickbackSTART ACTIONSTART• Kneel with one leg on the bench, bend forward at the hips and place one h

22Arm ExercisesLying Triceps ExtensionHammer CurlsSTART ACTIONSTART• Stand with your feet shoulder width apart and knees slightly bent.• Grab the du

23Back ExercisesSingle Arm Row — Alternating RowsWide RowsSTART ACTIONSTART• While standing holding the dumbbells, lean forward at the hip allowing t

24Back ExercisesDead LiftsSTART ACTIONSTART• Position your feet in line with the dumbbell about shoulder width apart.• Point your toes outward sligh

25Shoulder ExercisesStanding Shoulder PressLateral RaiseSTART ACTIONSTART• Grab the dumbbells with the palms facing each other.• Stand with your fee

26Shoulder ExercisesSeated Overhead PressFront RaiseSTART ACTIONSTART• Grab the dumbbells and stand up straight.• Feet should be approximately shoul

27Shoulder ExercisesRear Delt RowShrugsSTART ACTIONSTART• Grab the dumbbells and stand up straight.• Feet should be approximately shoulder width a p

1PrefaceCongratulations on the your purchase of the Bowflex® SelectTech™ 220 dumbbell set. This innovative dumbbell is a versatile training tool that

28BREAKFAST: 300-335 caloriesA. 1/2 New York style bagel (125)2 TBSP of cream cheese or 1 TSP of peanut butter (100)1 cup of orange juice (110)B. 1/

29BREAKFAST: 455-490 caloriesA. 1 New York style bagel (250)2 TBSP of cream cheese or 1 TSP of peanut butter (100)1 cup of orange juice (110)B. 1 se

30WARRANTYLIMITED WARRANTY FOR EXERCISE PRODUCTSAll Bowflex® branded exercise products manufactured by Nautilus, Inc. are warranted to the purchaser t

 Mr.  Mrs.  Ms.  Miss Customer ID from InvoiceName:Address: Apt. #:City: State: ZIP: Phone number: -E-Mail address:Is this your pr

WHAT IS COVEREDNautilus, Inc. warrants to the original purchaser of the Bowfl ex® product that it is free from defects in materials or workmanship, wi

© 2005 Nautilus, Inc. All Rights Reserved. Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS SelectTec

2Getting to know your Bowflex® SelectTech™ 220 dumbbellsThe Bowflex® SelectTech™ 220 dumbbells are shipped fully assembled in one box. After carefully

3Understanding and testing the locking mechanism functionThe Bowflex® SelectTech™ 220 features a locking mechanism designed to assure proper and compl

4Do not intentionally engage the locking mechanism and attempt to lift the entire dumbbell via the grip. The dumbbell should only be lifted by using t

5provided by the SelectTech™ 220. The dumbbell weight has been set to 10 lbs on one side and 20 lbs on the other. The total weight of the dumbbell is

6Bowflex® SelectTech™ 220 maintenance:The Bowflex® SelectTech™ 220 is a very low mainte-nance product. However, there are steps that you should take t

7Troubleshooting guideProblem SolutionDumbbell handle does not fully insert into base when no plates are selected (handle has no plates attached). 1.