Bowflex Blaze Home Gym Instrukcja Użytkownika

PN 001-6902 Rev B (8/2006)The Bowflex® Blaze™ Home Gym Owner’s Manualand Fitness Guide

10CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex® Blaze™ home gym, you have everything you need to exceed a

11Power Rod® ResistancePower Rod® rods are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each

12The Workout BenchYour Bowflex® Blaze™ home gym has a number of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-s

13Accessories and EquipmentHand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the D-Rings on th

14Using Your Leg Press Belt and Squat Bar PulleysHow to Use Your MachineLeg Press Belt: The Leg Press Belt is used for the Leg Press exercise.• Wit

15Your 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 components that will

16You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow

17Define Your GoalsWarm Up / Cool Down Working OutA workout begins in your mind’s eye. With con-centration and visualization, you can approach your w

18Chest ExercisesBench Press—Shoulder Horizontal Adduction (and elbow extension)Chest Fly—Shoulder Horizontal Adduction (elbow stablized)Muscles Worke

19Chest ExercisesDecline Bench Press—Shoulder Horizontal Adduction (and elbow extension)Incline Bench Press—Shoulder Horizontal Adduction (and elbow e

20Chest ExercisesDecline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)M

21Chest ExercisesResisted Punch—Shoulder Flexion, Elbow Extension, Scapular ProtractionLying Cable Crossover—Shoulder Extension/Adduction (elbow stabi

22Shoulder ExercisesRear Deltoid Rows—Shoulder Horizontal Abduction (and elbow flexion)Standing Lateral Shoulder Raise—Shoulder Extension (elbow stabil

23Shoulder ExercisesSeated Shoulder Press—Shoulder Adduction (and elbow extension)Front Shoulder Raise—Shoulder Flexion (elbow stabilized)Muscles work

24Shoulder ExercisesShoulder Extension—(elbows stabilized)Shoulder Shrug—Scapular ElevationMuscles Worked:Latissimus Dorsi, Teres Major, Rear Deltoid,

25Shoulder ExercisesScapular Protraction—(elbows stabilized)Scapular DepressionMuscles worked:Serratus AnteriorsBench Position:45o inclineAccessory:Ha

26Shoulder ExercisesLying Front Shoulder Raise—Shoulder Flexion (elbows stabilized)Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in sli

27Shoulder ExercisesShoulder Rotator Cuff—Internal RotationShoulder Rotator Cuff—External RotationMuscles worked:SubscapularisBench Position:Flat Benc

28Shoulder ExercisesSeated Lateral Shoulder Raise—Shoulder Flexion (elbows stabilized)Scapular RetractionMuscles Worked:Supraspinatus, Middle Deltoids

29Back ExercisesLying Lat PulldownsLow Back Extension—Seated (with hip extension)Muscles worked:Latissimus Dorsi, Teres Major, and Rear DeltoidsBench

3Table of ContentsSafety Requirements 5 Safety Warning Labels 7Get to Know Your Machine 10How to Use Your Ma

30Back ExercisesPulldowns—Shoulder Adduction (with elbow flexion)Narrow Pulldowns with Handgrips—Shoulder Extension (with elbow flexion)Muscles Worked:L

31Back ExercisesLying Lat Fly—Shoulder AdductionLying Narrow Lat PulldownsMuscles worked:Latissimus Dorsi, Teres Major, Rear Deltoids, and BicepsBenc

32Back ExercisesSeated Lat Rows—Shoulder Extension (and elbow flexion)Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)Muscles Worked:Latissimus

33Back ExercisesBent Over RowMuscles worked:Latissimus Dorsi, Teres Major, Rear Deltoids, and BicepsBench Position:RemovedAccessory:Squat Bar Attachme

34Arm ExercisesTriceps Pushdown—Elbow ExtensionSingle Arm Pushdown—Elbow ExtensionMuscles Worked:TricepsBench Position:RemovedAccessory:HandgripsPulle

35Arm ExercisesFrench Press—Elbow Extension (overhead)Lying Triceps Extension—Elbow ExtensionMuscles worked:TricepsBench Position:HorizontalAccessory:

36Arm ExercisesCross Triceps ExtensionLying 45o Triceps Extension—Elbow ExtensionMuscles Worked:TricepsBench Position:45o inclineAccessory:HandgripsPu

37Arm ExercisesSeated Triceps Extension—Elbow ExtensionStanding Biceps Curl—Elbow Flexion (in supination)Muscles worked:TricepsBench Position:Horizont

38Arm ExercisesSeated Biceps Curl—Flexion (in supination)Lying Biceps Curl—Elbow Flexion (in supination)Muscles Worked:BicepsBench Position:Horizontal

39Arm ExercisesSeated Wrist ExtensionStanding Wrist CurlMuscles worked:ForearmsBench Position:HorizontalAccessory:HandgripsPulleys:Chest BarSuccess Ti

4Regulatory Approvals:Product Weight195 lbs. (88 kg)Product Dimensions90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm H)Folded Foo

40Arm ExercisesReverse Curl—Elbow Flexion (in pronation)Seated Wrist Curl — Wrist FlexionMuscles Worked:Brachialis, Brachioradialis, and BicepsBench P

41Arm ExercisesStanding Wrist Extension“Rope” Pushdown—Elbow ExtensionMuscles worked:Forearms; BrachialisBench Position:RemovedAccessory:HandgripsPull

42Abdominal ExercisesReverse Crunch—Spinal FlexionResisted Reverse Crunch—Spinal FlexionMuscles Worked:Rectus AbdominusBench Position:HorizontalAccess

43Abdominal ExercisesSeated (Resisted) Abdominal Crunch—Spinal FlexionSeated (Resisted) Oblique Abdominal Crunch—Spinal Flexion/RotationMuscles worked

44Abdominal ExercisesTrunk RotationMuscles Worked:Rectus Abdominus, Obliques, and Serratus AnteriorBench Position:HorizontalAccessory:HandgripsPulleys

45Leg ExtensionMuscles worked:QuadricepsBench Position:Leg Extension SeatAccessory:NonePulleys:Leg ExtensionLeg Extension:EngagedSuccess Tips• Use sl

46Leg ExercisesLying Leg ExtensionAnkle EversionMuscles worked:QuadricepsBench Position:Flat Bench ForwardAccessory:Ankle CuffPulleys: Chest BarSucces

47Leg ExercisesAnkle InversionStanding Hip Extension—(knee flexed)Muscles Worked:Tibialis Anterior and PosteriorBench Position:Flat Bench ForwardAccess

48Leg ExercisesStanding Hip Extension—(knee stabilized)Standing Hip AbductionMuscles worked:Gluteus Maximus; Biceps Femoris; Semimembranosus; Semitend

49Leg ExercisesSeated Hip AdductionSeated Hip AbductionMuscles Worked:Adductor Longus and Gluteus MediusBench Position:HorizontalAccessory:Ankle CuffP

5Safety Requirements• Always read and follow the Warning and Safety labels attached to your Bowflex® Blaze™ home gym. Do not remove these labels. If

50Leg ExercisesStanding Leg Kickback—Hip and Knee ExtensionMuscles worked:Gluteus MaximusBench Position:RemovedAccessory:Ankle CuffPulleys: Chest BarS

51Leg Press—Hip and Knee ExtensionMuscles Worked:Quadriceps, Gluteus Maximus and Adductor muscle groupsBench Position:RemovedAccessory:Leg Press Belt

52Prone Leg Curl—Knee FlexionMuscles Worked:Hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) and GastrocnemiusBench Position:L

53SternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carpi Radialis

54If you purchased this product outside of the US, please see the enclosed Warranty Information sheet for warranty information for your specific locat

© 2006, Nautilus Inc. All Rights Reserved. 16400 SE Nautilus Dr., Vancouver, Washington, USA 98683. Bowflex, Blaze, Power Rod and the Bowflex and Naut

Please fold over and tape before mailingPlease fold over and tape before mailingBowflex® Blaze™ Home Gym 16400 SE Nautilus Dr.Vancouver, Washington, U

The Bowflex® Body Leanness ProgramBy Ellington Darden, Ph.D.The following program was created by Dr. Ellington Darden. It contains a rigorous fitness

58IntroductionThe Bowflex® Body Leanness ProgramThis program is scientifically designed for maximal fat loss over six weeks. It is important that you

A Personal Guarantee From Dr. Ellington DardenDear Bowflex® Enthusiast,I’m excited, really excited! I’m elated because I’ve developed an exercising an

6Safety Requirementsoperation of the Bowflex® Blaze™ home gym.• Keep your body weight centered on the machine, seat, or base frame platform while exe

60If you would like to measure your personal before-and-after results, there are several steps you need to take. It is important that you accurately p

61Skinfold MeasurementsTo accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring y

62Using Calipers When Measuring SkinfoldsThe procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of ski

63To 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

64Calculating Lean Body MassNow that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how

65Name AgeHeight Weight LossWeight Before Muscle GainWeight After Fat LossPlease follow the instructions in the “Measurements” section for measuri

66GUIDELINES Week 1&2All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The moveme

67You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achievi

68Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. S

69The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly.E

7Home GymThe following safety warnings are located on the Bowflex® Blaze™ exercise machine. Please read all safety precautions and warning information

70Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel, Sarah Lee® (frozen) (210)3/4 oz. light cream cheese (45)1/2 C. orange j

71Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel, Sarah Lee® (frozen) (210)21 g light cream cheese (45)120 ml orange juic

72Shopping ListQuantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingl

73Q. I often get headaches when I eat only 1000 calories a day. What should I do?A. Your headaches may be caused by going longer than three hours be

74Q & Amuscles larger – but not excessively large – and larger muscles will make your body firmer and more shapely.Q. Why is it so important I pe

75Q & AQ. 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,

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77Exercise LogPlease feel free to make copies of this chart to continue your exercise log.EXERCISEDATE DATE DATE DATE DATE DATESetsRepsResistanceSetsR

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If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilu

8The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warning labels and their locatio

©2006 Nautilus Inc. All rights reserved. 16400 SE Nautilus Dr., Vancouver, Washington, USA 98683. 1-800-NAUTILUS www.nautilus.com Bowflex, Blaze,

9Label 3: See Figure 3 for “Caution” safety label. Avoid crush hazard when folding the bench.Location: Top of the seat rail bracket.Label 4: S