Related Manuals for Nautilus SELECTTECH 552
Summary of Contents for Nautilus SELECTTECH 552
- Page 1 Be Strong. ™ Owner’s Manual SelectTech 552 Dumbbells ® P/N: 000-6069 Rev C (06/2007)
- Page 2 Congratulations on the your purchase of the Nautilus SelectTech Dumbbell set. This innovative ® ® dumbbell is a versatile training tool that will help you reach your fitness goal. This product has been carefully engineered and manufactured to provide a wide array of weight options starting at 5 lbs (2.27 kg) and going all the way up to 52.5 lbs.
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Page 3: Table Of Contents
... product specifications..5 selecttech operation ... ® . g etting.to.know.your.nautilus®.. selecttech .dumbbells..6. ® understanding.and.testing.locking.. mechanism.function..7. function... 7. purpose..7. testing.proper.locking.mechanism.. function... 7. offset.weight.selection..8. -
Page 4: Important Safety Information
SelectTech A T T E N T I O N assembly–the product is not designed to be user serviced. Contact your Nautilus retailer or Nautilus directly for service. 10. Before beginning your workout, make certain that your surroundings are free from potential interference. -
Page 5: Product Specifications
20.5 cm 40 cm (8”) (15 3/4”) dumbbell.assembly.weight.=.. 23 cm approx..23.6.kilograms.(58.lbs.) (9”) 20.5 cm (8”) handle serial.#.located.on adjustment.knob bottom.of.base plates base all.lockingtabs. must.point.outward locking.tab figure b incorrect. correct. tab.reversed tab.points.outward this.product.is.covered.by.us.and.foreign.patents.and.patents.pending..see.product.for.more.information. Nautilus SelectTech Owner’s Manual ® ®... -
Page 6: Selecttech Operation
® Getting to know your Nautilus SelectTech Dumbbells ® The Nautilus SelectTech ND 552 dumbbells are shipped fully ® ® assembled, one dumbbell to a box. After carefully removing the dumbbell from its box, there are some initial steps that should be taken to familiarize you with the function of the product and to assure that all aspects of the dumbbell are performing according their specifications. -
Page 7: Testing Proper Locking Mechanism Function
Understanding and testing the locking mechanism function The Nautilus SelectTech 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. -
Page 8: Function
A T T E N T I O N proper service can be provided. D A N G E R 2. Contact your Nautilus® retailer or contact Nautilus, Inc. directly by phone at 1-800-628-8458 for service. Offset weight selection IMMEDIATE ACTION REQUIRED... - Page 9 + 8.75 lbs 20 lbs + 10 lbs 22.5 lbs + 11.25 lbs 25 lbs + 12.5 lbs 30 lbs + 15 lbs 35 lbs + 17.5 lbs 40 lbs + 20 lbs Nautilus SelectTech Owner’s Manual ® ® 52.5...
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Page 10: Maintenance
Dimensions (without dumbbells): 21.3" L x 26.1" W x 24.8" H (54.2cm x 66.4cm x 63.1cm) Optional exercise bench and mat are available separately. Check out the selection of products available from Nautilus, Inc. at www.nautilus.com W A R N I N G 1. -
Page 11: Troubleshooting.guide
1.. confirm.that.all.of.the.weight.plates.have.the.“locking.tab”.facing. away.from.the.dumbbell.grip.(see.figure.b,.page.5)..if.one.or.more. of. the. weights. are. inserted. backwards. with. “locking. tab”. facing. inward.toward.grip,.the.handle.can.get.blocked,.and.the.plates.may. wedge.into.the.handle. 2.. verify. that. the. plates. not. selected. (those. plates. remaining. in. the. dumbbell.base).are.in.their.correct.spots.and.have.not.been.moved. to.a.different.support.slot..this.may.be.blocking.the.dumbbell.from. fitting.back.into.the.base. Nautilus troubleshooting SelectTech Owner’s Manual ® ®... -
Page 12: Week Challenge
SelectTech 6 Week Challenge ® FREQUENCY: 3-Days a Week For a successful workout, focus on generating the muscular contraction required to create the motion of the weight (demonstrated in your “The Secrets of the 4-Step Rep” DVD) not just lifting the weight. # of Reps: 8-12 (30 to 40 second intervals between sets) Workout 1 flat.chest.press... - Page 13 Set #1 Set #2 Weight Reps Weight Set #1 Set #2 Weight Reps Weight Set #1 Set #2 Weight Reps Weight Nautilus Set #3 Reps Weight Reps Set #3 Reps Weight Reps Set #3 Reps Weight Reps Set #3 Reps...
- Page 14 Workout 10 stiff-leg.dead.lift wide.squat calf.raise reverse.crunch lying.trunk.rotation Workout 11 flat.chest.press 60d.incline.press lying.triceps.extension 60d.incline.triceps.extension single.arm.row standing.curl. 60d.incline.curl. Workout 12 stiff-leg.dead.lift wide.squat calf.raise. reverse.crunch lying.trunk.rotation Workout 13 flat.fly flat.chest.press seated.overhead.press.bilateral lying.triceps.extension overhead.triceps.extension single.arm.row wide.row. standing.curl. scott.curl. Workout 14 wide.squat. reverse.lunge. calf.raise. reverse.crunch lying.trunk.rotation Set #1 Set #2...
- Page 15 Set #1 Set #2 Weight Reps Weight Set #1 Set #2 Weight Reps Weight Set #1 Set #2 Weight Reps Weight Nautilus Set #3 Reps Weight Reps Set #3 Reps Weight Reps Set #3 Reps Weight Reps Set #3 Reps...
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Page 16: Selecttech Menu Plan
You may choose plan A, B, C or D for each meal or snack BREAKFAST: 300-335 calories A. 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) 1/2 serving of Champion Metabolol II 1 cup of 1% milk (200) 1 cup of Honey Nut Cheerios... - Page 17 Workout days: LOW 2145 Off days: LOW 1865 99% fat free yogurt (180) ® ® or Michelina’s Authentico, for example. ® ® (260) ® thin, ® (140) ® HIGH 2320 HIGH 2040 Nautilus SelectTech Owner’s Manual ® ® , Lean...
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Page 18: Leg Exercises
Leg Exercises Muscles worked Quadriceps, glutes, hamstrings and adductors Success tips: • Keep the knees pointed in the same direction as the toes. • Keep the head and neck in line with the trunk. • Pay close attention to all alignment and stabilization issues on every part of each and repetition. -
Page 19: Stationary.lunges
• Stand with a very slight bend at the knees. • Keep the chest lifted, abs tight and a very slight arch in your lower back. Nautilus Leg Exercises FINISH ACTION • Slowly lower your body bending at both knees, simultaneously keeping the front knee in line with the toes. -
Page 20: Reverse.lunge
Leg Exercises Muscles worked Quadriceps, glutes, hamstrings and adductors Success tips • Place feet in a position so that when you lunge back, your front foot is directly under your knee and your back leg lines up under your hip. •... -
Page 21: Chest Exercises
• Raise your chest, pinch your shoulder blades together and maintain a comfortable arch in your lower back. Nautilus Chest Exercises FINISH ACTION • Slowly press the dumbbells uprward, straightening your arms... -
Page 22: Flat.chest.fly
Chest Exercises Muscles worked Pectoralis major and deltoids Bench position Flat 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. •... - Page 23 • Raise your chest, pinch your shoulder blades together and maintain a comfortable arch in your lower back. Nautilus Chest Exercises FINISH ACTION • Slowly press the dumbbells upward, straightening your arms...
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Page 24: Arm Exercises
Arm Exercises Muscles worked Biceps and other elbow flexors Success tips • Keep elbows at your sides. • Keep your wrists straight. • Keep your trunk muscles tight and maintain a very slight arch in your lower back. Muscles worked Biceps and other elbow flexors Bench position Flat... -
Page 25: Concentration.curls
• Place the other arm between the bench and the upper arm. • Maintain a good spinal alignment. Nautilus Arm Exercises FINISH ACTION • Curl the forearms toward the upper arm, keeping your upper arm and shoulder blade completely still. -
Page 26: Overhead.triceps.extension
Arm Exercises Muscles Worked Triceps Success tips • Keep your knees slightly bent with your feet approximately shoulder width apart. • Keep your chest lifted, shoulders pinched together and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight. -
Page 27: Lying.triceps.extension
• Grab the dumbbells with your palms facing inward toward each other. • Stabilize the hips, knees and spine. Nautilus Arm Exercises FINISH ACTION • Keep the upper arms stationary while moving the hands in an arcing motion upward. -
Page 28: Back Exercises
Back Exercises Muscles Worked Latissimus Dorsi, teres minor, postier deltoid and biceps Bench position Flat Success tips • Stabilize your body in position so the effort is focused on your lat as you lead the movement with extending your elbow upward. •... -
Page 29: Dead.lifts
• 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. Nautilus Back Exercises FINISH ACTION • Under control, slowly squat down by sticking the hips out as the knees start to bend. -
Page 30: Abdominal Exercises
Abdominal Exercises Muscles worked Rectus abdominus and obliques Bench position Flat Success tips • Do not lift your head or chin. Your head should follow the rib motion, rather than lead it. • Maintain normal neck posture. • Move slowly to eliminate momentum. •... -
Page 31: Lying.trunk.rotation
• Place legs behind the roller pads for added support, as shown. • Your back can start flat against the bench or in a normal arch. Nautilus Abdominal Exercises FINISH ACTION • Tighten the entire abdominal area and slowly rotate your legs and hips to one side. -
Page 32: Lying.leg.raise
Abdominal Exercises Muscles worked Abdominal area, including the rectus abdominus, obliques and quadriceps Bench position Flat Success tips • Tighten your abs before you move. • Allow exhalation up and inhalation down, without exaggerating breathing. • Contract as far into the movements as possible. -
Page 33: Shoulder Exercises
• Maintain an erect spinal alignment with the chest lifted, abs tight and a slight curve in the lower back. Nautilus Shoulder Exercises FINISH ACTION • Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears. -
Page 34: Seated.overhead.press
Shoulder Exercises Muscles worked Front deltoid, upper traps and triceps Success tips • Keep feet flat on the floor and directly under your knees. • Keep abs tight and a good spinal alignment. • Do not increase the arch in the lower back as you raise your arms. -
Page 35: Rear.delt.row
• Keep your chest lifted, abs tight and a slight arch in the lower back. • Hold the dumbbells naturally to your sides. Nautilus Shoulder Exercises FINISH ACTION • Allow your arms to bend as you move your elbows upward... -
Page 36: Limited Warranty
Nautilus’ liability hereunder is expressly limited to the replacement of goods not complying with this warranty or, at Nautilus’ election, to the return of the purchase price of the exercise product in question. THESE REMEDIES ARE THE EXCLUSIVE AND SOLE REMEDIES FOR ANY BREACH OF WARRANTY. - Page 37 ® Nautilus SelectTech IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU ■ ■ Mrs. ■ Name: Address: City: Phone number: E-Mail address: Is this your primary address? ■ Place of purchase: Date of purchase: Purchaser date of birth: Gender: ■...
- Page 38 How To Get Service Return the defective part, at your expense, to the address given to you by a Nautilus Representative at 1-800-NAUTILUS (800-628- 8458). Include an explanation of the problem. Adequate protective packaging of the defective parts or unit and cost of shipping are your responsibility.
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Page 39: Important Contact Numbers
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. Serial number location shown on Product Specifications and Terms. worldwide customer serVice •... - Page 40 ™ for.more.information.about.selecttech .dumbbells.or.other.nautilus ® ® equipment.for.your.home,.visit.www.nautilus.com. ©.2007.nautilus,.inc..all.rights.reserved..nautilus,.selecttech,.the.nautilus.logo,.be.strong.. are.either.registered.trademarks.or.trademarks.of.nautilus,.inc.. nautilus,.inc..world.headquarters,.16400.se.nautilus.drive,.vancouver,.washington,.usa..98683,.1-800-628-8458,.www.nautilus.com. printed.in.china...
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