Related Manuals for Schwinn SCHWIN COMP
Summary of Contents for Schwinn SCHWIN COMP
- Page 1 Owner’ s Manual & Fitness Guide FOR THE SCHWINN COMP STRENGTH TRAINING SYSTEM Featuring...
-
Page 2: Table Of Contents
Table of Contents Getting To Know Your Machine Arm Exercises: Using Your Machine French Press Safety Lying Triceps Extension Defining Your Goals Lying 45 Degree Triceps Extension Exercising Properly Triceps Pushdown Cross Triceps Extension The Workouts: Seated Triceps Extension The 20 Minute Better Body Workout “Rope”... -
Page 3: Getting To Know Your Machine
Please take your time to read through the entire manual With the Schwinn Comp as your exercise partner, you before attempting to use your Schwinn Comp. It’ s impor- know that you have the tool to exceed all of your physical... -
Page 4: Using Your Machine
Using Your Machine Power Rod Resistance ® Hooking The Power Rods ® The Schwinn Comp uses the exclusive Bowflex ® Power The Cables: ® resistance system, which is made from a special com- You may use one rod or several posite material. - Page 5 Using Your Machine The Workout Bench Schwinn Comp has a number of seat and bench positions: Flat Bench: flat, 45-degree incline, forward, leg-extension, back and Along the side of the seat rail there are three holes for the free-sliding. spring lock seat pin. Pull the...
- Page 6 The Leg Extension The cuff portion of the grip stretches apart from the handle Schwinn Comp comes with a built-in Leg Extension that portion of the grip. Simply insert your hand in the cuff and will help you build your calf and pull apart from the handle.
- Page 7 Folding & Moving Your Schwinn Comp Folding and moving your Schwinn Comp is easy. Follow the simple steps below to fold your Schwinn Comp. Once it’ s folded, simply tilt the machine back on its transport wheels and roll it to any location 1.
-
Page 8: Safety
Tighten if necessary. • When using the Schwinn Comp for standing leg exercises, always grasp the Power Rods for stability. • When hooking up Power Rods do not stand directly look- ing over the top of the rods. - Page 9 Schwinn Comp. Please check with your local Schwinn Fitness dealer or visit www.schwinnfit- ness.com for more cardio fitness equipment such as tread-...
-
Page 10: Defining Your Goals
Only then will you meet your goals safely and effi- rowing on the Schwinn Comp. ciently. Training variables: When designing your own program... -
Page 11: Exercising Properly
Exercising Properly Working Out Breathing The most important part of breathing during exercise is, A workout begins in your mind’ s eye. With concentration quite simply, that you do it. Breathing in or out during the and visualization you can approach your workout with a actual performance is not dependent upon the direction of positive, constructive attitude. -
Page 12: The Workouts
The Workouts 20 MINUTE BETTER BODY WORKOUT 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. -
Page 13: 20 Minute Upper/Lower Body
The Workouts 20 MINUTE UPPER/LOWER BODY FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. -
Page 14: Body Building
The Workouts BODY BUILDING 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. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. -
Page 15: True Aerobic Circuit Training
The Workouts TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. -
Page 16: Strength Training
The Workouts STRENGTH TRAINING 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 progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs. -
Page 17: Chest Exercises
Chest Exercises BENCH PRESS Shoulder Horizontal Adduction (and elbow extension) — Muscles worked: This exercise emphasizes the Motion: chest muscles (pectoralis major). It also involves • Slowly move your elbows outward while the front shoulder muscles (anterior deltoid, a simultaneously bending your arms so your portion of the middle deltoid) and the triceps, forearms remain parallel to each other and which are located on the back of the upper arm. -
Page 18: Lying Cable Crossover
• Alternate position: place your feet on the leg movements. extension of the Schwinn Comp and use your legs to slide your torso upward on the bench so that your head is near the lat tower. -
Page 19: Decline Bench Press
Chest Exercises DECLINE BENCH PRESS - Shoulder Horizontal Adduction (with elbow extension) Muscles worked: The entire chest muscle (pec- Motion: toralis major) is emphasized. It also involves the • Slowly move your elbows outward, simulta- front shoulder muscles (anterior deltoid, a por- neously bending your arms so that your fore- tion of the middle deltoid) and the triceps, which arms remain parallel to each other and the... -
Page 20: Shoulder Exercises
Shoulder Exercises SEATED SHOULDER PRESS — Shoulder Abduction (with elbow extension) Muscles worked: This exercise emphasizes the Motion: front portion of the shoulder muscles (front • Straighten the arms upward, focusing on a deltoids as well as the front part of the middle final point either directly overhead or slight- deltoids), the rotator cuff muscles, the upper ly forward over the forehead as... -
Page 21: Rear Deltoid Rows
Shoulder Exercises REAR DELTOID ROWS — Shoulder Horizontal Abduction (with elbow flexion) Muscles worked: This exercise emphasizes the • Move until your elbows are slightly behind back portion of the shoulder muscles (the rear your shoulders, then slowly reverse the deltoids, as well as the rear portion of the mid- motion keeping the rear shoulder muscles dle deltoids, the posterior rotator cuff, upper... -
Page 22: Scapular Depression
Shoulder Exercises SCAPULAR DEPRESSION Muscles worked: This exercise involves your Motion: lower trapezius muscles, and latissimus dorsi • Keeping the chest up and arms straight, slide muscles. Both act as stabilizers and movers of your shoulder blades toward your hips your shoulder blades. -
Page 23: Shoulder Rotator Cuff
Shoulder Exercises SHOULDER ROTATOR CUFF — Internal Rotation Muscles worked: This exercise emphasizes the Motion: front rotator cuff muscle (subscapularis). • Rotate your forearm toward your abdomen, keeping your elbow by your side during the Bench Position: Flat Bench entire motion. Accessory Used: Hand Grips •... -
Page 24: Shoulder Extension
Shoulder Exercises SHOULDER EXTENSION — Elbows Stabilized Muscles worked: This exercise emphasizes Motion: your upper back (the latissimus dorsi, teres • Simultaneously "pinch" your shoulder blades major and rear deltoid muscles), as well as the together and moving your hands in an arc muscles between your shoulder blades (middle downward and backward below your hips. -
Page 25: Reverse Fly
Shoulder Exercises REVERSE FLY — Shoulder Horizontal Abduction (elbows stabilized in slight flexion) Muscles worked: This exercise emphasizes the Motion: back portion of the shoulder muscles (the rear • Maintaining the same slight bend in your deltoids and the rear portion of the middle arms, move your arms outward and back- deltoids) as well as the trapezius and rhom- ward, keeping a 90 degree angle between... -
Page 26: Seated Lateral Shoulder Raise
Shoulder Exercises SEATED LATERAL SHOULDER RAISE — Shoulder Abduction (elbow stabilized) Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuff (supraspinatus) and the trapezius muscles. Bench Position: Flat Bench Accessory Used: Hand Grips Starting position: •... -
Page 27: Back Exercises
Back Exercises NARROW PULLDOWNS — Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the Motion: latissimus dorsi, teres major and rear deltoid • Keeping your hands shoulder width, initiate which make up the large pulling muscles of the movement by pulling your shoulder your upper back. -
Page 28: Seated Lat Rows
Back Exercises SEATED LAT ROWS — Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the • Continue moving the arms past the sides of latissimus dorsi, teres major and rear deltoid the body while keeping the forearms point- muscles which make up the large pulling mus- ing in the direction of the cable. -
Page 29: Lying Narrow Lat Pulldowns
Back Exercises LYING NARROW LAT PULLDOWNS — Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the Motion: latissimus dorsi, teres major and rear deltoid • Initiate the movement by pulling your shoul- which make up the large pulling muscles of der blades down toward your bottom while your upper back and eliminates the biceps simultaneously pulling your elbows forward... -
Page 30: Arm Exercises
Arm Exercises FRENCH PRESS — Elbow Extension Overhead Muscles worked: This exercise emphasizes the Motion: triceps muscles located on the back of the • Keeping your upper arm stationary, bend upper arms. your elbows allowing your hands to move downward in an arcing motion. Bench Position: Flat Bench •... -
Page 31: Lying 45 Degree Triceps Extension
Arm Exercises LYING 45 DEGREE TRICEPS EXTENSION — Elbow Extension Muscles worked: This exercise emphasizes the Motion: triceps muscles located on the back of the • Keeping your upper arms stationary and by upper arms. your side, straighten your arms in an arcing motion down and then inward toward your Bench Position: Flat Bench legs. -
Page 32: Cross Triceps Extension
Arm Exercises CROSS TRICEPS EXTENSION Muscles worked: This exercise develops the Motion: triceps muscle located on the back of the • Keeping your upper arm stationary, straight- upper arms. en your arm, moving your hand in an arcing motion across your chest and over your Bench Position: 45 degree incline shoulder. -
Page 33: Rope" Pushdowns
Arm Exercises “ROPE” PUSHDOWNS — Elbow Extension Muscles worked: This exercise emphasizes the Motion: triceps muscles located on the back of the • Keeping your upper arms stationary and upper arms. These muscles are responsible for your elbows next to the sides of your torso, straightening your arms and assist in any slowly straighten your arms arcing down and upper body pushing or pressing motion. -
Page 34: Seated Biceps Curl
Arm Exercises SEATED BICEPS CURL — Elbow Flexion (in supination) Muscles worked: This exercise emphasizes Motion: and develops the biceps muscles, which are • Curl the forearm toward the upper arm, located on the front of your upper arms and keeping your upper arm and shoulder blade are primarily responsible for bending your completely still. -
Page 35: Lying Biceps Curl
Arm Exercises LYING BICEPS CURL — Elbow Flexion (in supination) Muscles worked: This exercise emphasizes Motion: and develops the biceps muscles, which are • Curl hand grips forward, then upward and located on the front of your upper arms and then in toward the shoulders while keeping are primarily responsible for bending your your elbows at your sides and your upper... -
Page 36: Standing Wrist Extension
Arm Exercises STANDING WRIST EXTENSION Muscles worked: This exercise emphasizes the Motion: back and top parts of your forearms. It also • Slowly curl your knuckles upward. isometrically challenges your elbow flexors, • Keeping your forearms still, slowly return to located on the front part of your upper arms. -
Page 37: Standing Wrist Curl
Arm Exercises STANDING WRIST CURL Muscles worked: This exercise emphasizes the Motion: front part of your forearms as well as increases • Slowly curl your fists upward. the strength of your grip. It also isometrically • Keeping your forearms still, slowly let your challenges your elbow flexors, located on the fists return to the starting position. -
Page 38: Abdominal Exercises
Abdominal Exercises SEATED (RESISTED) ABDOMINAL CRUNCH — Spinal Flexion Muscles worked: This exercise emphasizes the Motion: abdominal area including the upper and lower • Tighten your abs and curl only your torso, front abs (rectus abdominus) and the side abs slowly moving your ribs toward your hips. -
Page 39: Reverse Crunch
Abdominal Exercises REVERSE CRUNCH — Spinal Flexion Muscles worked: This exercise works your Motion: entire abdominal area including your upper • Tighten your abs and slowly curl your hips and lower front abs (rectus abdominus) and toward your rib cage. Move as far as you can your side abs (obliques). -
Page 40: Resisted Reverse Crunch
Abdominal Exercises RESISTED REVERSE CRUNCH — Spinal Flexion Muscles worked: This exercise works your Key points: entire abdominal area including your upper • Do not throw your legs to initiate the and lower front abs (rectus abdominus) and motion. your side abs (obliques). •... -
Page 41: Leg Exercises
Leg Exercises LEG EXTENSION Muscles worked: This exercise emphasizes Motion: the muscles on the front of the upper thigh • Tighten your quads and straighten your legs (quadriceps muscle group) which are respon- by moving your feet forward and then sible for straightening your leg against resist- upward until your legs are completely ance. -
Page 42: Standing Leg Kickback
Leg Exercises STANDING LEG KICKBACK — Hip extension and knee extension Muscles worked: This exercise strengthens Motion: and develops the muscles of your buttocks • Extend your entire leg backward, straighten- area (gluteus maximus). Remember, there is ing the knee. no such thing as “spot reduction.”... -
Page 43: Ankle Eversion
Leg Exercises ANKLE EVERSION Muscles worked: This exercise strengthens Motion: and develops the muscles on the outside of • Keeping your leg stationary, slowly rotate your lower legs (peroneals). These muscles are your foot outward, away from the Power Rods. essential for standing balance and lateral agili- ty of the ankle. -
Page 44: Seated Hip Abduction
Leg Exercises SEATED HIP ABDUCTION Muscles worked: This exercise will not burn Motion: off fat from your outer thighs or make them • Slowly move the attached leg outward away smaller! There is no exercise that will burn fat from the pulley, keeping your hips and spine from a specific area. -
Page 45: Standing Hip Abduction
Leg Exercises STANDING HIP ABDUCTION Muscles worked: This exercise will not burn • Adjust your position so that there is some off fat from your hips or outer thigh! There is resistance in the cables. no exercise that will burn fat from a specific •... -
Page 46: Exercise Log
Exercise Log Please feel free to make copies of this chart to continue your exercise log. EXERCISE DATE 3/16 DATE DATE DATE DATE DATE Sets 10, 9 Bench Press Reps 120, 130 Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets... - Page 47 Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Posterior Deltoid Serratus Anterior Medial Deltoid Infraspinatus Biceps Rectus Abdominus Teres Major Brachialis Flexor Digitorum Triceps Superficials External Obliques Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Gluteus Radialis Medius Tensor Gluteus Fasciae Maximus Latae Adductor...
- Page 48 1-800-864-1270 for assistance. ©2003 The Nautilus Group, Inc., 1400 NE 136th Ave. Vancouver, WA, 98684. U.S. Patent numbers 4620704, 4725057, and 4756527. Other foreign and domestic patents pending. Schwinn, Bowflex and the Bowflex logo are registered trademarks of Nautilus, Inc. PN10026 (03/03)
Need help?
Do you have a question about the SCHWIN COMP and is the answer not in the manual?
Questions and answers