Nautilus Be Strong SelectTech 552 Owner's Manual - Abdominal Exercises

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Nautilus

SelectTech

Owner’s Manual

Abdominal Exercises

Lying Trunk Rotation

Twisting Side Crunch

START

ACTION

START

• Lie back flat on the bench and

place one hand behind the head

of the involved side.

• Place legs behind the roller pads

for added support, as shown.

• Your back can start flat against

the bench or in a normal arch.

• Tighten your abs and move in a

diagonal direction, slowly moving

your ribs to the opposite hip.

• The lower back should not lose

contact with the bench when

fully crunched.

• Slowly reverse the motion to the

starting position without relaxing

the abdominal muscles.

FINISH

START

ACTION

START

• Lie flat on the bench.

• Bend your hips and knees to

approximately 90 degrees.

• Keep your chest lifted, abs tight

and a slight arch in your low

back.

• Hold onto the sides of the

bench.

• Tighten the entire abdominal area

and slowly rotate your legs and

hips to one side.

• Move slow and controlled, being

careful not to let your legs and

hips rotate uncontrolled to the

side.

• Move back to the starting

position.

• Work one side to fatigue and

then do the opposite side.

FINISH

Muscles worked

Deep spinal and trunk muscles

Bench position

Flat

Success tips

• This is an important exercise but can

become high risk if done incorrectly.

• Keep the chest lifted and always

maintain a good spinal alignment with

a very slight arch in the lower back.

• More range of motion is not

necessarily better, especially in this

exercise.

• Move only as far as your muscles can

take you. Try to eliminate uncontrolled

momentum.

Muscles worked

Obliques and rectus abdiminus

Bench position

Flat

Success tips

• Allow exhalation up and inhalation

down.

• Your head should follow the motion

of the rib cage. Maintain normal neck

posture.

• Move slowly to eliminate momentum.

• Move as far as you can without

moving your hips or neck.

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Summary of Be Strong SelectTech 552

Page 1
Be strong. ™ p/n: 000-6069 rev c (06/2007) owner’s manual selecttech ® 552 dumbbells.
Page 2
Preface 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 a...
Page 3
Nautilus ® selecttech ® owner’s manual table of contents important safety instructions ................. 4 product specifications............................................ 5 selecttech ® operation ................................... 6. . .Getting.To.Know.Your.Nautilus®.. Selecttech ® .Dumbbells......
Page 4: Wa R N I N G
Safety requirements 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. Wa r n i n g a t t e n t i o n d...
Page 5
Nautilus ® selecttech ® owner’s manual product specifications and terms dumbbell.Assembly.Weight.=.. Approx..23.6.Kilograms.(58.Lbs.) 40 cm 23 cm 20.5 cm (15 3/4”) (9”) (8”) 40 cm 23 cm 20.5 cm (15 3/4”) (9”) (8”) handle adjustment.Knob plates base locking.Tab correct. Tab.Points.Outward incorrect. ...
Page 6
Selecttech ® operation figure 1 figure 2 weight will increment in the following 15 steps: 5 7.5 10 12.5 15 17.5 20 22.5 25 30 35 40 45 50 52.5 getting to know your nautilus ® selecttech ® dumbbells the nautilus ® selecttech ® nd 552 dumbbells are shipped fully assembled, one dumbbell to a box. After...
Page 7: Wa R N I N G
Nautilus ® selecttech ® owner’s manual selecttech ® locking mechanism 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 w...
Page 8: Wa R N I N G
Weight selection side 1 side 2 total dumbbell weight weight settings selected 20 lbs (9 kg) 30 lbs (13.6 kg) 25 lbs (11.4 kg) weight difference 10 lbs (4.5 kg) weight distribution 10 lbs (4.5 kg) 15 lbs (6.8 kg) 25 lbs (11.4 kg) weight offset + 5 lbs (2.27 kg) wa r n i n g a t t e n t i o n d a n g ...
Page 9
Nautilus ® selecttech ® owner’s manual start the biceps curl with a neutral wrist and forearm position (palm facing leg). As the curl progresses from the start to finish position, the wrist should be rotated progressively outward (palm up). During this curl the user will be lifting the weight of the...
Page 10: Wa R N I N G
10 maintenance optional exercise bench and mat are available separately. Check out the selection of products available from nautilus, inc. At www.Nautilus.Com nautilus ® selecttech ® dumbbell stand this attractive stand features an ergonomic design to enhance the functionality of the selecttech ® du...
Page 11
11 nautilus ® selecttech ® owner’s manual troubleshooting troubleshooting guide problem solution dumbbell.Handle.Does.Not.Fully.Insert.Into. Base.When.No.Plates.Are.Selected.(handle. Has.No.Plates.Attached).. 1... Make.Certain.That.Both.Adjustment.Knobs.Are.Set.Directly.To.The.Num- ber.5. Dumbbell.H...
Page 12
1 workout 1 set #1 set #2 set #3 weight reps weight reps weight reps flat.Chest.Press overhead.Press lying.Triceps.Extension overhead.Triceps.Extension single.Arm.Row standing.Curl concentration.Curls workout 2 set #1 set #2 set #3 weight reps weight reps weight reps stationary.Lunge stiff-leg.Dead....
Page 13
1 nautilus ® selecttech ® owner’s manual workout 5 set #1 set #2 set #3 weight reps weight reps weight reps 30d.Incline.Chest.Press lateral.Raise overhead.Triceps.Extension triceps.Kickback wide.Row. 60d.Incline.Curl.. Scott.Curl workout 6 set #1 set #2 set #3 weight reps weight reps weight reps wid...
Page 14
1 workout 10 set #1 set #2 set #3 weight reps weight reps weight reps stiff-leg.Dead.Lift wide.Squat calf.Raise reverse.Crunch lying.Trunk.Rotation workout 11 set #1 set #2 set #3 weight reps weight reps weight reps flat.Chest.Press 60d.Incline.Press lying.Triceps.Extension 60d.Incline.Triceps.Exten...
Page 15
1 nautilus ® selecttech ® owner’s manual workout 15 set #1 set #2 set #3 weight reps weight reps weight reps flat.Fly flat.Chest.Press seated.Overhead.Press lying.Triceps.Extension overhead..Triceps.Extension single.Arm.Row rear.Delt.Row standing.Curl scott.Curl. Workout 16 set #1 set #2 set #3 weig...
Page 16: Select Tech Menu Plan
1 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) b. 1/2 serving of champion metabolol ii ® (130) 1 cup of 1% milk (200) c. 1 cup of honey nut cheerios ® (115) 1/2 cup of 1% milk (100) 1 cup of orange ju...
Page 17: Select Tech Menu Plan
1 nautilus ® selecttech ® owner’s manual breakfast: 455-490 calories a. 1 new york style bagel (250) 2 tbsp of cream cheese or 1 tsp of peanut butter (100) 1 cup of orange juice (110) b. 1 serving of champion metabolol ii ® (260) 1 cup of 1% milk (200) c. 2 cups of honey nut cheerios ® (230) 3/4 cup...
Page 18: Leg Exercises
1 leg exercises wide squats start action start • grab the dumbbell with both hands and stand with you feet slightly wider than shoulder width apart. • slightly rotate your hips outward, feet and knees should be lined up in that outward position as well. • stabilize your torso by lifting your chest, ...
Page 19: Leg Exercises
1 nautilus ® selecttech ® owner’s manual leg exercises stationary lunges stiff-leg dead lift start action start • stand with your feet approximately shoulder width apart • hold the dumbbells down in front of your thighs with your palms facing back. • stand with a very slight bend at the knees. • kee...
Page 20: Leg Exercises
0 leg exercises reverse lunge start action start • stand with your feet together. • hold the dumbbells at your sides with your palms facing inward. • keep the chest lifted, abs tight and a slight arch in the lower back. • initiate the movement by tightening your glutes and slowly pivoting your leg f...
Page 21: Chest Exercises
1 nautilus ® selecttech ® owner’s manual chest exercises flat chest press incline chest press start action muscles worked pectoralis major, deltoids and triceps bench position inclined to 45 degrees success tips • maintain a 60-90 degree angle between your upper arms and torso at the start of the mo...
Page 22: Chest Exercises
Chest exercises flat chest fly incline chest fly start action start • grab the dumbbells and lie back on the bench. • rotate your upper arms away from your torso so that your elbows and palms are pointing upward. • maintain a slight bend at the elbow and stabilize your wrist in a neutral position. •...
Page 23: Chest Exercises
Nautilus ® selecttech ® owner’s manual chest exercises decline chest press start action start • grab the dumbbells and lie back on the bench. • bend your elbows back, keeping your arms at approximately 60-90 degrees away from your sides, and your elbows equal to your shoulder. • raise your chest, pi...
Page 24: Arm Exercises
Arm exercises standing curls concentration curls start action start • sit on the bench sideways and place your feet flat on the floor slightly wider than shoulder width. • grab the dumbbell and rest the back of your upper arm against the inside of your leg just above the knee. • the arm holding the ...
Page 25: Arm Exercises
Nautilus ® selecttech ® owner’s manual arm exercises incline bench curls scott curls — standing concentration curls start action start • grab the dumbbell and rest the back of your upper arm against the upper portion of the bench pad. • the arm holding the dumbbell should be slightly bent maintainin...
Page 26: Arm Exercises
Arm exercises overhead triceps extension triceps kickback start action start • kneel with one leg on the bench, bend forward at the hips and place one hand on the bench. • support yourself with one arm on the bench and hold the dumbbell with the other with your palm facing in. • keeping your elbow b...
Page 27: Arm Exercises
Nautilus ® selecttech ® owner’s manual arm exercises lying triceps extension hammer curls start action start • stand with your feet shoulder width apart and knees slightly bent. • grab the dumbbells with your palms facing inward toward each other. • stabilize the hips, knees and spine. • curl the du...
Page 28: Back Exercises
Back exercises single arm row — alternating rows wide rows start action start • while standing holding the dumbbells, lean forward at the hip allowing the arms to extend directly in line with the resistance. • keep your spine in a stable position. • rotate the shoulder so that you palms are facing b...
Page 29: Back Exercises
Nautilus ® selecttech ® owner’s manual back exercises dead lifts start action start • position your feet in line with the dumbbell about shoulder width apart. • point your toes outward slightly and direct the thighs to the same outward angle as the feet. • hold the dumbbells with your palms facing b...
Page 30: Abdominal Exercises
0 ab crunch reverse crunch start action start • lie on your back with your head resting on the bench. • bend your knees fully. • determine these positions and maintain throughout the exercise. • reach over the head and grasp the bench with each hand. • relax the neck. • tighten your abs and slowly c...
Page 31: Abdominal Exercises
1 nautilus ® selecttech ® owner’s manual abdominal exercises lying trunk rotation twisting side crunch start action start • lie back flat on the bench and place one hand behind the head of the involved side. • place legs behind the roller pads for added support, as shown. • your back can start flat ...
Page 32: Abdominal Exercises
Abdominal exercises lying leg raise start action start • lie on your back with your head resting on the bench. • tighten your abs and flatten your back against the bench. • bend your knees and hips to 90 degrees. • reach to the side and grasp the bench with each hand. • relax the neck. • tighten you...
Page 33: Shoulder Exercises
Nautilus ® selecttech ® owner’s manual shoulder exercises standing shoulder press lateral raise start action start • grab the dumbbells with the palms facing each other. • stand with your feet slightly wider than shoulder width apart. • maintain an erect spinal alignment with the chest lifted, abs t...
Page 34: Shoulder Exercises
Shoulder exercises seated overhead press front raise start action start • grab the dumbbells and stand up straight. • feet should be approximately shoulder width a part. • keep your chest lifted, abs tight and a slight arch in the lower back. • hold the dumbbells in front of you with your palms faci...
Page 35: Shoulder Exercises
Nautilus ® selecttech ® owner’s manual shoulder exercises rear delt row shrugs start action start • grab the dumbbells and stand up straight. • feet should be approximately shoulder width a part. • keep your chest lifted, abs tight and a slight arch in the lower back. • hold the dumbbells naturally ...
Page 36
Limited warranty all nautilus® exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship. Warranty coverage valid to the original purchaser only and proof of the purchase will be required. Any product sold or placed in an application not recommended...
Page 37: Nautilus
Nautilus ® selecttech ® dumbbells product registration card important! Mail within 30 days of purchase thanks for filling out this questionnaire. Your answers are important to us. Please check here ■ if you would prefer not to obtain information on new and interesting opportunities from other exciti...
Page 38: Nautilus
What is covered nautilus, inc. Warrants to the original purchaser of the nautilus ® selecttech ® dumbbells that the nautilus ® selecttech ™ equipment is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person othe...
Page 39
Nautilus ® selecttech ® owner’s manual 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 ter...
Page 40
Be strong. ™ 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.. Na...