Gebruiksaanwijzing /service van het product NS 300X van de fabrikant Nautilus
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Be Strong . ™ Model : NS 3 0 0 X P/ N: 0 01- 6 9 9 5 R ev A (0 9 / 20 / 20 0 6 ) NS 3 0 0 X O wn e r s M a n u a l & Fi t n e s s G u i d e.
2 TABLE OF CONTENTS Safety Information ........................ 4 Getting To Know Your Machine .. 5 Using Your Machine ...................... 6 Maintenance .................................. 6 Defining Your Goals ...................... 7 The Workouts The 20 Minute Better Body Workout .
3 Naut ilus NS 30 0X SAFETY INFORMATION IMPORTANT SAFETY INFORMATION: SAVE THESE INSTRUCTIONS The following definition applies to the word “Warning” found throughout this guide: Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury .
4 When you buy any exercise equipment, you need stability. You want durability. But these two qualities alone are not enough. You need equipment that’s designed by people who understand the importance of anatomical correctness during exercise.
5 Naut ilus NS 30 0X Weight Selection and Adjustment To adjust weight, make certain weight stack is not in use or lifted. Simply pull the weight pin from the weight stack and select the desired weight. Insert pin completely and make certain it is locked into place before lifting.
6 Using Cable Station Hand Grips: These handgrips can be used as regular grips, hand cuffs or ankle cuffs and can be placed over the shoulders for aid in resisted crunch and oblique exercises. Regular Grip: Grasp the handle and cuff together to form a grip without inserting your hand through the cuff portion.
7 Naut ilus NS 30 0X Your 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 are some fitness components that will help you define your goals and choose your fitness program. MUSCLE STRENGTH is the maximum force you can exert against resistance at one time.
8 Reaching Your Goals To reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently.
9 Naut ilus NS 30 0X FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance.
1 0 FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group.
1 1 Naut ilus NS 30 0X FREQUENCY: 3 DAYS PER WEEK (M-W-F)TIME: ABOUT 45-60 MINUTES This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have pro- gressed from the advanced general conditioning routine and only after you have perfected your exercise techniques.
1 2 CHEST PRESS CHEST EXERCISES START FINISH Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the upper portion. 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.
1 3 Naut ilus NS 30 0X PEC DEC - Shoulder Horizontal Adduction (elbow stabilized in slight flexion) CHEST EXERCISES START FINISH Muscles Worked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid).
1 4 FRONT SHOULDER RAISE —Shoulder Flexion (elbow stabilized near extension) SHOULDER EXERCISES START FINISH Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the re.
1 5 Naut ilus NS 30 0X SEATED SHOULDER PRESS — Shoulder Abduction (and elbow extension) SHOULDER EXERCISES START FINISH Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscles of the rotator cuff (supraspinatus) and the upper trapezius muscles.
1 6 WIDE PULLDOWNS — Shoulder Adduction (with elbow flexion) BACK EXERCISES START FINISH Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back.
1 7 Naut ilus NS 30 0X SEATED LAT ROWS — Shoulder Extension (with elbow flexion) BACK EXERCISES START FINISH Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids.
1 8 LOW BACK EXTENSIONS BACK EXERCISES START FINISH Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your back. The biceps muscles on the front of the upper arm are also involved in this exercise.
1 9 Naut ilus NS 30 0X UPRIGHT ROW — Shoulder Horizontal Abduction (and elbow flexion) BACK EXERCISES START FINISH Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Starting position: • Face the machine.
20 TRICEPS PUSHDOWN — Elbow Extension ARM EXERCISES START FINISH Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis.
2 1 Naut ilus NS 30 0X SEATED TRICEPS EXTENSION — Elbow Extension ARM EXERCISES START FINISH Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance.
22 STANDING LEG CURL — Knee stabilized in flexion LEG EXERCISES START FINISH Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as spot reduction. This exercise will not remove fat from this area, but it will strengthen and build these muscles.
23 Naut ilus NS 30 0X STANDING CALF RAISE — Ankle Plantarflexion (knee stabilized in slight flexion) LEG EXERCISES START FINISH Muscles worked: This exercise will not burn off fat from your hips or outer thigh! There is no exercise that will burn fat from a specific area.
24 STANDING HIP ADDUCTION LEG EXERCISES START FINISH Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques).
25 Naut ilus NS 30 0X Nautilus Fitness Products warrants to the original purchaser of this Nautilus Home Gym to be free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser.
26 If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below. WORLDWI DE CUSTOME R SERV IC E • N OR TH AM ER I CA OFFI CE Nau t ilus , Inc.
27 Naut ilus NS 30 0X Be St rong. ™ F o r mo r e in f or ma t io n ab o u t ou r Na u t il u s H o m e G y ms o r o t h er Na u t il u s ® eq u ip m en t f o r y ou r ho m e , v i s i t w w w . N au t i lu s .c om . © 2 0 0 6 N au t i lus , I nc .
Een belangrijk punt na aankoop van elk apparaat Nautilus NS 300X (of zelfs voordat je het koopt) is om de handleiding te lezen. Dit moeten wij doen vanwege een paar simpele redenen:
Als u nog geen Nautilus NS 300X heb gekocht dan nu is een goed moment om kennis te maken met de basisgegevens van het product. Eerst kijk dan naar de eerste pagina\'s van de handleiding, die je hierboven vindt. Je moet daar de belangrijkste technische gegevens Nautilus NS 300X vinden. Op dit manier kan je controleren of het apparaat aan jouw behoeften voldoet. Op de volgende pagina's van de handleiding Nautilus NS 300X leer je over alle kenmerken van het product en krijg je informatie over de werking. De informatie die je over Nautilus NS 300X krijgt, zal je zeker helpen om een besluit over de aankoop te nemen.
In een situatie waarin je al een beziter van Nautilus NS 300X bent, maar toch heb je de instructies niet gelezen, moet je het doen voor de hierboven beschreven redenen. Je zult dan weten of je goed de alle beschikbare functies heb gebruikt, en of je fouten heb gemaakt die het leven van de Nautilus NS 300X kunnen verkorten.
Maar de belangrijkste taak van de handleiding is om de gebruiker bij het oplossen van problemen te helpen met Nautilus NS 300X . Bijna altijd, zal je daar het vinden Troubleshooting met de meest voorkomende storingen en defecten #MANUAl# samen met de instructies over hun opplosinge. Zelfs als je zelf niet kan om het probleem op te lossen, zal de instructie je de weg wijzen naar verdere andere procedure, bijv. door contact met de klantenservice of het dichtstbijzijnde servicecentrum.
