- DL manuals
- Nautilus
- Home Gym
- Be Strong NS 200X
- Owner's Manual
Nautilus Be Strong NS 200X Owner's Manual
Summary of Be Strong NS 200X
Page 1
Be strong. ™ model: ns 200x p/n:001-6997 rev a (09/20/2006) ns 200x owners manual & fitness guide.
Page 2: Table of Contents
Table of contents safety information ........................ 3 getting to know your machine .. 4 using your machine ...................... 5 maintenance .................................. 6 defining your goals ...................... 7 the workouts the 20 minute better body workout ............ 9 co...
Page 3: Safety Information
Nautilus ns00x safety information important safety information: save these instructions the following definition applies to the word “warning” found throughout this guide: indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. 1. Read and understa...
Page 4
When you buy any exercise equipment, you need stability. You want durability. But these two qualities alone are not enough. You need equipment that’s designed by people who understand the importance of anatomical correctness during exercise. At nautilus, our expertise in the science of human perform...
Page 5: Using Your Machine
Nautilus ns00x weight selection and adjustment to adjust weight, make certain weight stack is not in use or lifted. Simply pull the weight pin from the weight stack and select the desired weight. Insert pin completely and make certain it is locked into place before lifting. In general, always start ...
Page 6: Using Your Machine
Using cable station hand grips: these handgrips can be used as regular grips, hand cuffs or ankle cuffs and can be placed over the shoulders for aid in resisted crunch and oblique exercises. Regular grip: grasp the handle and cuff together to form a grip without inserting your hand through the cuff ...
Page 7: Defining Your Goals
Nautilus ns00x your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle strength is the maximum force you can exert against resista...
Page 8: Defining Your Goals
Reaching your goals to reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently. The workout routines found in this manua...
Page 9: The Workouts
Nautilus ns00x 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 resistan...
Page 10: The Workouts
10 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 aero...
Page 11: The Workouts
11 nautilus ns00x 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 pro- gressed from the advanced general conditioning routine and only after you have perfected y...
Page 12: Chest Exercises
1 chest press chest exercises start finish muscles worked: this exercise emphasizes the chest muscles (pectoralis major), especially the upper portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of th...
Page 13: Chest Exercises
1 nautilus ns00x pec dec - shoulder horizontal adduction (elbow stabilized in slight flexion) chest exercises start finish muscles worked: this exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid). Starting position: • adjust the seat...
Page 14: Shoulder Exercises
1 front shoulder raise —shoulder flexion (elbow stabilized near extension) shoulder exercises start finish muscles worked: this exercise emphasizes the back portion of the shoulder muscles (the rear deltoids, as well as the rear portion of the middle deltoids, the posterior rotator cuff, upper lat a...
Page 15: Shoulder Exercises
1 nautilus ns00x seated shoulder press — shoulder abduction (and elbow extension) shoulder exercises start finish muscles worked: this exercise emphasizes the side shoulder muscles (middle deltoids), the top muscles of the rotator cuff (supraspinatus) and the upper trapezius muscles. Starting positi...
Page 16: Back Exercises
1 wide pulldowns — shoulder adduction (with elbow flexion) back exercises start finish muscles worked: this exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms ...
Page 17: Back Exercises
1 nautilus ns00x seated lat rows — shoulder extension (with elbow flexion) back exercises start finish muscles worked: this exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids...
Page 18: Back Exercises
1 low back extensions back exercises start finish muscles worked: this exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your back. The biceps muscles on the front of the upper arm are also involved in this exercise. Starting po...
Page 19: Back Exercises
1 nautilus ns00x upright row — shoulder horizontal abduction (and elbow flexion) back exercises start finish muscles worked: this exercise emphasizes the triceps muscles located on the back of the upper arms. Starting position: • face the machine. Bend forward at the hips (not the waist). Bending on...
Page 20: Arm Exercises
0 triceps pushdown — elbow extension arm exercises start finish muscles worked: this exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis. Starting p...
Page 21: Arm Exercises
1 nautilus ns00x seated triceps extension — elbow extension arm exercises start finish muscles worked: this exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps ...
Page 22: Leg Exercises
Standing leg curl — knee stabilized in flexion leg exercises start finish muscles worked: this exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as spot reduction. This exercise will not remove fat from this area, but it will stre...
Page 23: Leg Exercises
Nautilus ns00x standing calf raise — ankle plantarflexion (knee stabilized in slight flexion) leg exercises start finish muscles worked: this exercise will not burn off fat from your hips or outer thigh! There is no exercise that will burn fat from a specific area. This exercise will, however, stren...
Page 24: Leg Exercises
Standing hip adduction leg exercises start finish muscles worked: this exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Starting position: • while seated in the 45 degree position, spread the cuffs from the handles and put...
Page 25: Warranty Information
Nautilus ns00x nautilus fitness products warrants to the original purchaser of this nautilus home gym to be free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser. What is covere...
Page 26: 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. Worldwide customer service • north america office nautilus, inc. World headquarters 16400 s.E. Nautilus drive vancouver, washin...
Page 27
Nautilus ns00x be strong. ™ for more information about our nautilus home gyms or other nautilus ® equipment for your home, visit www.Nautilus.Com. © 2006 nautilus, inc. All rights reserved. Nautilus, the nautilus logo, my nautilus, heart strong, changing the game in health and fitness, react, roc, r...