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Summary of Contents for Bowflex BodyTower
- Page 1 ® ® Bowflex BodyTower ® ™ Owner’s Manual Manual en Español Latino Americano: http://www.bowflex.com...
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Page 2: Table Of Contents
Printed in China | © 2011 Nautilus, Inc., All rights reserved. ™ and ® indicate a trademark or registered trademark. Nautilus, Inc. (www.NautilusInc.com) trademarks include NAUTILUS®, BOWFLEX®, SCHWINN® and UNIVERSAL® and respective logos. Other trademarks are the property of their respective owners. -
Page 3: Important Safety Instructions
Important Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Before using this equipment, obey the following warnings: Read and understand the complete Owner’s Manual. Keep Owner’s Manual for future reference. -
Page 4: Safety Warning Labels And Serial Number
Safety Warning Labels and Serial Number • Correctly adjust and safely engage all Positional Adjustment Devices. Make sure that the Adjustment Devices do not hit the user. Safety Warning Labels and Serial Number Gardez les enfants et les animaux de compagnie 1. -
Page 5: Specifications
Specifications 76.9” 195.4 cm 49.7” 51.2” 126.3 cm 130.1 cm Max user weight 300 lbs. (136 kg) This product complies with the following standards: ASTM F2276-05 ASTM F2216-05 This product, its packaging, and components contain chemicals known to the State of California to cause cancer, birth defects, or reproductive harm. -
Page 6: Features
Features Pull Up Bar Handgrips Exercise Placard Locking Pins Back Pad Locking Pin Tethers Height Adjustment Holes E-Z Adjust Bar Backbone Sling Straps Base Snaphooks Uprights... -
Page 7: Operation
Operation Pull Up Bar The Pull Up Bar provides multiple grip positions for variety in the exercises. E-Z Adjust Bar Assembly To move the E-Z Adjust Bar Assembly, remove the locking pins from both side brackets. Carefully tilt the assembly, and raise or lower it to the desired position. NOTICE: Be careful to avoid damage to the plastic sliders inside the E-Z Adjust arm brackets. -
Page 8: Workouts
Workouts Define Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some fitness components that will help you define your goals and choose your fitness program. - Page 9 Workouts muscle strength in front and back. In addition, you need a balance of strength between your middle, lower and upper body. Flexibility is the ability of a muscle or group of muscles to move the joint through a full range of motion.
- Page 10 Workouts Working Out A workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, constructive attitude. A good pre-workout mental routine is to sit and relax, so that you can focus on what you are about to do and think about achieving your end goal.
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Page 11: Exercises
Exercises Squat (Single Leg) Muscles worked: Success Tips Quadriceps, Glutes • Keep the chest lifted, abs tight and a slight curve in the lower back. Bar Position: • On the forward leg, while lowering the body, Lower keep the knee pointed forward. Motion •... - Page 12 Exercises Triceps Dip Muscles worked: Triceps, Pectoralis major Bar Position: Middle Motion • Stand facing away from the tower. Grasp E-Z Adjust Bars and straighten arms with shoulders above hands. • Keep hips straight. • Lower body until upper arms are parallel to ground.
- Page 13 Exercises Supine Row Muscles worked: • Return to seated position. Latissimus Dorsi, • Repeat. Posterior Deltoids Bar Position: Higher Accessory: Handgrips Motion • Sit facing tower, with heels braced on tower base frame. Bend knees and grasp handgrips. • Keeping heels in contact with the floor, and elbows pointed slightly outward, pull body towards bar until legs, hip and chest are straight.
- Page 14 Exercises Vertical Knee Raise Muscles worked: Success Tips Core, Abdominals • It may be necessary to completely flex hips Bar Position: before waist flexion is possible. Not used Variation Accessory: To target the obliques, twist at the hips when Sling straps raising knees.
- Page 15 Exercises Squat (Assisted Single Leg) Muscles worked: Success Tips Quadriceps, Glutes • Keep the supporting knee pointed in the same Bar Position: direction as the foot. Middle Motion • Stand facing the tower. Grasp E-Z Adjust Bars with enough contact for balance. •...
- Page 16 Exercises Triceps Dip (Assisted) Muscles worked: • Lower body until slight stretch is felt in chest or shoulders. Triceps, Arms, Chest • Repeat. Bar Position: Lower Motion • Stand facing away from the tower. Sit between and grip E-Z Adjust Bars with elbows pointing to back of tower.
- Page 17 Exercises Incline Push Up Muscles worked: Success Tips Chest, Pectorals • Keep upper and lower body straight throughout movement. Bar Position: Lower Motion • Stand facing tower, and place hands on E-Z Adjust Bars. • Move feet back from tower, with arms and body straight.
- Page 18 Exercises Hanging Leg Raise Muscles worked: Success Tips Glutes, Hip Flexors • It may be necessary to completely flex hips before waist flexion is possible. Bar Position: Not used Variation Use sling straps. Or keep knees extended throughout leg raise. Motion •...
- Page 19 Exercises Hanging Hip-Leg Raise Muscles worked: • Return until waist and hips are extended downward. Core, Abdominals • Repeat. Bar Position: Not used Success Tips Accessory: • It may be necessary to completely flex hips Sling straps before waist flexion is possible. Motion Variation Do exercise without sling straps by holding the...
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Page 21: Muscle Chart
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 22: Maintenance
Maintenance Equipment must be regularly examined for damage and repairs. The owner is responsible to make sure that regular maintenance is done. Worn or damaged components must be replaced immediately or the equipment removed from service until the repair is made. Only manufacturer supplied components can be used to maintain and repair the equipment. - Page 24 Nautilus Bowflex Schwinn Fitness Universal ® ® ® ® 004-4696-110911B...
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