Bowflex Xceed Bedienungsanleitung
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Xceed
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OW N E R ’ S M A NUAL
Xceed™
™
CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xceed™ home
gym, you have everything you need to exceed all of your physical fitness, strength, and health expectations!
The Bowflex Xceed™ home gym’s exceptional resistance and quality is unmatched by any other single piece of
home fitness equipment available. You will not believe the amazing results your body will get with the Bowflex
Xceed™ home gym!
Please take your time to read through the entire manual and follow it carefully before attempting to use your
Bowflex Xceed™ home gym. Also locate and read all warning labels that are posted on the machine. It’s important
to understand how to properly perform each exercise before you do so using Power Rod™ Resistance.
With all of the fitness choices available today, finding the best workout equipment for your needs can be very
confusing. Everyone at Nautilus would like to thank you for selecting the Bowflex Xceed™ home gym.
The Bowflex Xceed™ home gym is the finest home fitness product available, and you’re just about to prove it to
yourself.
Congratulations / Registration
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number __________________________
Date of Purchase __________________________
If purchased in US/Canada: To register your product warranty, go to: or call 1 (800) 605–3369.ZZZERZÁH[FRPUHJLVWHU
,ISXUFKDVHGRXWVLGH86&DQDGD To register your product warranty, contact your local distributor.
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Nautilus, Inc., 5415 Centerpoint Parkway, Groveport, OH 43125 USA, www.NautilusInc.com - Customer Service: North America (800) 605-3369,
csnls@nautilus.com | outside U.S. or Canada: www.nautilusinternational.com | Printed in China | © 2018 Nautilus, Inc. | ® indicates trademarks
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their respective owner.
ORIGINAL MANUAL - ENGLISH VERSION ONLY
Owner’s Manual
1
Important Safety Information ...............................2
Safety Warning Labels and Serial Number . . . . . . . . . . . . . . . . . .3
Product Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
Regulatory Approvals ......................................5
Features . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Operations ................................................8
Define Your Goals .........................................11
The Workouts:
The 20 Minute Better Body Workout . . . . . . . . . . . . . . . . . . . . . . . .14
Advanced General Conditioning . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
20 Minute Upper / Lower Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
Body Building .............................................16
Circuit Training Anaerobic / Cardiovascular . . . . . . . . . . . . . . . . .17
True Aerobic Circuit Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
Strength Training .........................................19
Chest Exercises:
Bench Press ..............................................20
Chest Fly .................................................20
Decline Bench Press ......................................21
Incline Bench Press .......................................21
Shoulder Exercises:
Reverse Fly ...............................................22
Crossover Reverse Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
Crossover Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
Crossover High Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . . . . . . .23
Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
Forearm Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
Front Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25
Seated Shoulder Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25
Shoulder Rotator Cuff (internal) . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
Shoulder Rotator Cuff (external) . . . . . . . . . . . . . . . . . . . . . . . . . . .26
Shoulder Extension .......................................27
Shoulder Shrug ...........................................27
Scapular Protraction ......................................28
Scapular Depression ......................................28
Scapular Retraction .......................................29
Back Exercises:
Standing Shoulder Pullover w/ Bent Lat Bar . . . . . . . . . . . . . . . . .30
Standing Shoulder Pullover w/ Hand Grips . . . . . . . . . . . . . . . . . .30
Narrow Pulldowns w/ Bent Lat Bar . . . . . . . . . . . . . . . . . . . . . . . . .31
Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . . . . . .31
Bent Over Row ...........................................32
Crossover Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32
Seated Lat Rows ..........................................33
Crossover Seated Lat Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33
Standing Low Back Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34
Reverse Grip Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34
Crossover Wide Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . .35
Crossover Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . .35
Seated Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
Seated Wide Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
Arm Exercises:
Triceps Pushdown w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . . . . . .37
Triceps Hammer Pushdown . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .37
Triceps Pushdown w/ Bent Lat Bar . . . . . . . . . . . . . . . . . . . . . . . . .38
Triceps Extension .........................................38
Hammer Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39
Cross Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39
Triceps Kickback .........................................40
Hammer Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40
Resisted Dip ..............................................41
Biceps Curl ...............................................41
Concentration Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42
Reverse Curl ..............................................42
Barbell Biceps Curl ........................................43
Reverse Barbell Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43
Seated Biceps Curl ........................................44
Seated Biceps Hammer Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44
Wrist Extension ...........................................45
Wrist Curl ................................................45
Abdominal Exercises:
Trunk Rotation ............................................46
Seated (resisted) Oblique Abdominal Crunch . . . . . . . . . . . . . . . .46
Seated (resisted) Abdominal Crunch . . . . . . . . . . . . . . . . . . . . . . . .47
Leg Exercises:
Leg Extension ............................................48
Squat ....................................................48
Standing Hip Extension (knee bent) . . . . . . . . . . . . . . . . . . . . . . . . .49
Standing Hip Extension (knee extended) . . . . . . . . . . . . . . . . . . . .49
Leg Kickback .............................................50
Hip Flexion ...............................................50
Dead Lift .................................................51
Stiff Leg Dead Lift .........................................51
Standing Hip Adduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .52
Standing Hip Abduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .52
Calf Raise ................................................53
Muscle Chart .............................................54
Exercise Log .............................................55
Maintenance .............................................56
Bowflex Body Weight Loss Guide ..........................57
Warranty .................................................65
Table of Contents
Produktspezifikationen
| Marke: | Bowflex |
| Kategorie: | Nicht kategorisiert |
| Modell: | Xceed |
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