Gebruiksaanwijzing /service van het product BD1090 van de fabrikant Bowflex
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1 0 9 0 D U M B B E L L S O w n e r ’ s M a n u a l Patent #6,422,979 other USA and Foreign Patents Pending Model: BD1090 PN 0 0 1-6921 Rev B (12/20/2006).
Important Saf ety Instr uctions............................... 1 Safety Warning Label Information ........................... 1 Product Specifications ..................................................... 2 SelectT ech ® Operation ...................
1 1. Read and fully understand all instructions contained in this manual prior to using the product. 2. This product is intended for home use only and is not suitable for commercial application. 3. Never allow children to use or play near this equipment.
2 Product Specifications DIMENSIIONS: 17.5” L x 9.5” W x 10” H (44.4 cm x 24.2 cm x 25.3 cm) ASSEMBLED UNIT WEIGHT : 98 lbs (44.5 kg) SHIPPING PACKAGE WEIGHT : 105 lbs (47.
3 Getting to know your Bowflex ® SelectT ech ® Dumbbells The Bowflex ® SelectT ech ® dumbbells are shipped fully assembled, one dumbbell to a box. After carefully remov- ing the dumbbell from its .
4 Understanding and testing the locking mechanism function The Bowflex ® SelectT ech ® Dumbbell features a patent pending locking mechanism designed to assure proper and complete selection of the weight plates as well as to ensure weight plate retention during the workout.
5 Offset weight selection As indicated above, proper selection for a given weight is accomplished by selecting that weight number on both ends of the dumbbell. For example: to select 20 lbs, one must dial both adjustment knobs on the dumbbell to the number 20.
6 With the dumbbell weight configured as defined above, the user should grip the dumbbell with 20 lbs on the thumb side of the hand and the 30 lbs on the little finger side of the hand. Start the biceps curl with a neutral wrist and forearm position (palm facing leg).
7 The chart to the right is a quick reference to determine the amount of weight offset to one side of the dumbbell. The symbol + indicates the amount of offset weight on the heavier side of the dumbbell. Although you can continue to increase the amount of weight offset, it is not generally necessary to offset the weight more than 20 lbs.
8 C he c k o ut t he s el ec ti on o f p ro d uc t s a v ai la bl e a t ww w .b o wf l ex s el e ct te ch .c o m Bowflex ® SelectT ech ® 2-in-1 Dumbbell Stand (optional) - Model BDS1642 This attractive stand features an ergonomic design to enhance the functionality of the SelectT ech ® Dumbbell.
9 T roubleshooting guide Problem Solution Dumbbell handle does not fully insert into base when no plates are se lec ted (ha ndl e ha s no pl at es at tac hed ).
10 Workout 1 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Flat Chest Press Overhead Press Lying T riceps Extension Overhead T riceps Extension Single Arm Row Standing Curl Concentration Cu.
11 Workout 5 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps 30d Incline Chest Press Lateral Raise Overhead T riceps Extension T riceps Kickback Wide Row 60d Incline Curl Scott Curl Workout 6.
Workout 10 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Stiff-Leg Dead Lift Wide Squat Calf Raise Reverse Crunch Lying T runk Rotation Workout 11 Set #1 Set #2 Set #3 Weight Reps Weight Re.
13 Workout 15 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Flat Fly Flat Chest Press Seated Overhead Press Lying T riceps Extension Overhead T riceps Extension Single Arm Row Rear Delt Row.
14 SELECT TECH MENU PLAN For Females Y ou may choose plan A, B, C or D for each meal or snack BREAKFAST : 300-335 calories A. 1/2 New Y ork style bagel (125) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) B. 1/2 ser ving of Champion Metabolol II ® (130) 1 cup of 1% milk (200) C.
15 SELECT TECH MENU PLAN For Males Y ou may choose plan A, B, C or D for each meal or snack BREAKFAST : 455-490 calories A. 1 New Y ork style bagel (250) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) B. 1 ser ving of Champion Metabolol II ® (260) 1 cup of 1% milk (200) C.
16 Leg Exercises Wide Squats ST ART ACTION ST ART • Grab the dumbbell with both hands and stand with your feet slightly wider than shoulder width apart. • Slightly rotate your hips and legs outward, so that your feet and knees are lined up pointing outward.
17 Leg Exercises Stationary Lunges Stiff-leg Dead Lift ST ART ACTION ST ART • Stand with your feet approximately shoulder width apart • Hold the dumbbells down in front of your thighs with your palms facing back. • Stand with a very slight bend at the knees.
18 Leg Exercises Reverse Lunge ST ART ACTION ST ART • Stand with your feet together . • Hold the dumbbells at your sides with your palms facing inward. • Keep the chest lifted, abs tight, and a slight arch in the lower back. • Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip.
19 Chest Exercises Flat Chest Press Incline Chest Press ST ART ACTION Muscles worked Pectoralis major , deltoids and triceps Bench position Inclined to 45 degrees Success tips • Maintain a 60-90 degree angle between your upper arms and torso at the start of the motion and slightly more than 90 degrees from your torso at the top.
20 Chest Exercises Flat Chest Fly Incline Chest Fly ST ART ACTION ST ART • Grab the dumbbells and lie back on the bench. • Rotate your upper arms away from your torso so that your elbows and palms are pointing upward. • Maintain a slight bend at the elbow and stabilize your wrist in a neutral position.
21 Chest Exercises Decline Chest Press ST ART ACTION ST ART • Grab the dumbbells and lie back on the bench. • Bend your elbows back, keeping your arms at approximately 60-90 degrees away from your sides, and your elbows equal to your shoulder .
22 Arm Exercises Standing Curls Concentration Curls ST ART ACTION ST ART • Sit on the bench sideways and place your feet flat on the floor slightly wider than shoulder width. • Grab the dumbbell and rest the back of your upper arm against the inside of your leg just above the knee.
23 Arm Exercises Incline Bench Curls Scott Curls — Standing Concentration Curls ST ART ACTION ST ART • Grab the dumbbell and rest the back of your upper arm against the upper portion of the bench pad. • The arm holding the dumbbell should be slightly bent, maintaining tension on the biceps.
24 Arm Exercises Overhead T riceps Extension T riceps Kickback ST ART ACTION ST ART • Kneel with one leg on the bench, bend for ward at the hips, and place one hand on the bench. • Support yourself with one arm on the bench and hold the dumbbell with the other with your palm facing in.
25 Arm Exercises L ying T riceps Extension Hammer Curls ST ART ACTION ST ART • Stand with your feet shoulder width apart and knees slightly bent. • Grab the dumbbells with your palms facing inward toward each other . • Stabilize the hips, knees and spine.
26 Back Exercises Single Arm Row — Alternating Rows Wide Rows ST ART ACTION ST ART • While standing holding the dumbbells, lean for ward at the hip allowing the arms to extend directly in line with the resistance. • Keep your spine in a stable position.
27 Back Exercises Dead Lifts ST ART ACTION ST ART • Position your feet in line with the dumbbell about shoulder width apart. • Point your toes outward slightly and direct the thighs to the same outward angle as the feet. • Hold the dumbbells with your palms facing backward.
28 Abdominal Exercises Ab Crunch Reverse Crunch ST ART ACTION ST ART • Lie on your back with your head resting on the bench. • Bend your knees fully . • Note your head and knee positions, and maintain throughout the exercise. • Reach over the head and grasp the bench with each hand.
29 Abdominal Exercises L ying T runk Rotation T wisting Side Crunch ST ART ACTION ST ART • Lie back flat on the bench and place one hand behind the head of the involved side. • Place legs behind the roller pads for added support, as shown. • Y our back can start flat against the bench or in a normal arch.
30 Abdominal Exercises L ying Leg Raise ST ART ACTION ST ART • Lie on your back with your head resting on the bench. • Tighten your abs and flatten your back against the bench. • Bend your knees and hips to 90 degrees. • Reach to the side and grasp the bench with each hand.
31 Shoulder Exercises Standing Shoulder Press Lateral Raise ST ART ACTION ST ART • Grab the dumbbells with the palms facing each other . • Stand with your feet slightly wider than shoulder width apart. • Maintain an erect spinal alignment with the chest lifted, abs tight and a slight curve in the lower back.
32 Shoulder Exercises Seated Overhead Press Front Raise ST ART ACTION ST ART • Grab the dumbbells and stand up straight. • Feet should be approximately shoulder width a part. • Keep your chest lifted, abs tight and a slight arch in the lower back.
33 Shoulder Exercises Rear Delt Row Shrugs ST ART ACTION ST ART • Grab the dumbbells and stand up straight. • Feet should be approximately shoulder width a part. • Keep your chest lifted, abs tight and a slight arch in the lower back. • Hold the dumbbells naturally to your sides.
34.
35 Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator T eres Flexor Carpi Radialis T ensor Fasciae Latae Iliopsoas Pectin.
36 W ARRANTY LIMITED W ARRANTY FOR EXERCISE PRODUCTS All Bowflex ® bra nde d ex erci se p rod ucts man ufa ctu red by Nautilius, Inc. are war ran ted to the purchaser to be free from defects in materials and workmanship. W arranty coverage valid to the ori gina l purc hase r o nly an d p roof of p urch ase wil l be requ ired .
Mr . Mrs. Ms. Miss Customer ID from Invoice Name: Address: Apt. #: City: State: ZIP: Phone number: - E-Mail address: Is this your primary address? Y es No Place of purchase: Date of purchase: Purchase.
WHA T IS COVERED Nautilus, Inc. warrants to the original purchaser of the Bowflex ® unit that the Bowflex ® equipment is free from defects in materials or workman- ship, with the exceptions stated below .
If you need assistance, please hav e both the serial number of your mac hine and the date of purc hase av ailable when you contact the appropriate Nautilus office listed below . WORL D W IDE CUSTOM ER SE RVICE • NO RTH AME RI CA OFFI CE Naut ilus , Inc.
© 2006 Nautilus, Inc. All Rights Reserved. Bowflex, the Bowflex logo and Bowflex SelectT ech are either registered trademarks or trademarks of Nautilus, Inc. Specifications subject to change. Nautilus, Inc., 16400 SE Nautilus Drive, V ancouver , W ashington, USA 98683 1-800-NAUTILUS www .
Een belangrijk punt na aankoop van elk apparaat Bowflex BD1090 (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 Bowflex BD1090 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 Bowflex BD1090 vinden. Op dit manier kan je controleren of het apparaat aan jouw behoeften voldoet. Op de volgende pagina's van de handleiding Bowflex BD1090 leer je over alle kenmerken van het product en krijg je informatie over de werking. De informatie die je over Bowflex BD1090 krijgt, zal je zeker helpen om een besluit over de aankoop te nemen.
In een situatie waarin je al een beziter van Bowflex BD1090 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 Bowflex BD1090 kunnen verkorten.
Maar de belangrijkste taak van de handleiding is om de gebruiker bij het oplossen van problemen te helpen met Bowflex BD1090 . 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.
