Be strong. ™ model: ns 600x p/n: 001-6998 rev a (09/22/2006) ns 600x owners manual & fitness guide.
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...
Nautilus ns600x 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 underst...
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...
Nautilus ns600x 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...
6 using cable station hand grips: these handgrips can be used as regular grips, hand cuffs orankle 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...
Nautilus ns600x 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 resist...
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...
Nautilus ns600x 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 resista...
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...
11 nautilus ns600x 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 ...
1 chest press chest exercises start finish muscles worked: this exercise emphasizes the chest muscles (pectoralis major). 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 the upper arm. Starting position...
1 nautilus ns600x chest exercises seated shoulder press — shoulder abduction (and elbow extension) muscles worked: the entire chest muscle (pectoralis major) is emphasized. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are loca...
1 shoulder exercises front shoulder raise —shoulder flexion (elbow stabilized near extension) 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...
1 nautilus ns600x 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 ...
16 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. The biceps m...
1 nautilus ns600x back exercises low back extensions start finish muscles worked: this exercise emphasizes the muscles in your low back (erector spinae and deep spinal muscles) that are necessary for providing stabilization and protection for the spine. The lower back muscles are challenged isometri...
1 arm exercises 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 one knee slightly, flatten your back by sticking your hips out and lifting your chest. • grasp ...
1 nautilus ns600x arm exercises 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 position: • facing the machine. •...
0 leg exercises muscles worked: this exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitenonosus) on the back of the thigh as well as the calf muscle (gastrocnemius). (see page 3 for machine setup.) starting position: • seated on the seat facing away from the machi...
1 nautilus ns600x leg exercises standing calf raise — ankle plantarflexion (knee stabilized in slight flexion) start finish muscles worked: this exercise is great for emphasizing the muscles of your lower leg or calf (gastrocnemius and soleus), which are responsible for raising and lowering your hee...
Abdominal exercises leg exercises standing hip adduction start finish muscles worked: this exercise will not burn off fat from your inner thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the insides of y...
Nautilus ns600x 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 cover...
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...
Nautilus ns600x 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, ...