Bowflex BodyTower Owners Manual

Bowflex BodyTower Manual

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  • Bowflex BodyTower | Owners Manual - Page 1
    ® ® Bowflex® BodyTower™ Owner's Manual Manual en Español Latino Americano: http://www.bowflex.com
  • Bowflex BodyTower | Owners Manual - Page 2
    Table of Contents Important Safety Instructions 3 Safety Warning Labels and Serial Number 4 Specifications 5 Features 6 Operation 7 Workouts 8 Exercises 11 Muscle Chart 21 Maintenance 22 To validate warranty support, keep the original proof of purchase and record the following information:
  • Bowflex BodyTower | Owners Manual - Page 3
    Service for replacement stickers. • Children must not be let on or near to this machine. Moving parts and other features of the machine can be dangerous to children. • Not intended for use by anyone under 14 years of age. • Consult a physician before you start an exercise program. Stop exercising
  • Bowflex BodyTower | Owners Manual - Page 4
    parts are in need of repair. 3. Use Caution when you use this equipment or serious injury can occur. 4. Prior to use, read and understand the User's Guide, including all Warnings. 5. This machine is for Residential use only. 6. The Maximum user Weight for this machine is 300lbs./136kgs. 7. Replace
  • Bowflex BodyTower | Owners Manual - Page 5
    Specifications 76.9" 195.4 cm 49.7" 126.3 cm Max user weight 300 lbs. (136 kg) 51.2" 130.1 cm 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
  • Bowflex BodyTower | Owners Manual - Page 6
    Features A B K I L C J D H M E G F A Pull Up Bar B Exercise Placard C Back Pad D Height Adjustment Holes E Backbone F Base G Uprights H Handgrips I Locking Pins J Locking Pin Tethers K E-Z Adjust Bar L Sling Straps M Snaphooks 6
  • Bowflex BodyTower | Owners Manual - Page 7
    to the D-ring and the hole in the Pull Up support arm. Make sure that the Sling Straps are Exercise Placard The Exercise Placard attaches to the backbone for easy reference during workouts. It shows the basic set of exercises. Additional instructions for exercises are provided in this manual
  • Bowflex BodyTower | Owners Manual - Page 8
    help burn extra calories. Performing these two forms of exercise, either at different times or together, will create the greatest changes in body fat weight. Balanced Strengthand alignment are the result of equal strength developed in all parts of the body. It comes into play in your standing and
  • Bowflex BodyTower | Owners Manual - Page 9
    body from injury and can be achieved through the balanced strength training programs that are included in this manual. Cardiovascular Enduranceis the ability of the heart and lungs to supply oxygen and nutrients to exercising some time to review this manual as well as other fitness guides. Know your
  • Bowflex BodyTower | Owners Manual - Page 10
    up by doing light stretching and performing light exercises. Your Routine The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Remember, make sure to have fun! Cool Down An essential part of the exercise routine is the cool down. Gradually reduce
  • Bowflex BodyTower | Owners Manual - Page 11
    Exercises Squat (Single Leg) Muscles worked: Quadriceps, Glutes Bar Position: Lower Motion • Stand facing away from the tower. Extend used Motion • Stand facing the tower. Step up and grasp Pull Up Bar with underhand, shoulder-width grip. • Pull body up until elbows are to sides. • Lower body
  • Bowflex BodyTower | Owners Manual - Page 12
    , Pectoralis major Bar Position: Middle Exercises Triceps Dip 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. • Push body up until arms are straight
  • Bowflex BodyTower | Owners Manual - Page 13
    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
  • Bowflex BodyTower | Owners Manual - Page 14
    Exercises Vertical Knee Raise Muscles worked: Core, Abdominals Bar Position: Not used Accessory: Sling straps Motion • Stand below sling straps. Place upper arms in straps and grasp straps above. • Raise legs by flexing hips and knees until
  • Bowflex BodyTower | Owners Manual - Page 15
    Exercises Squat (Assisted Single Leg) Success Tips • Keep the supporting knee pointed in the same direction as the foot. Motion • Stand facing the tower facing the tower. Grasp E-Z Adjust Bars and step back so body is angled forward with body straight and arms extended perpendicular to body. • 
  • Bowflex BodyTower | Owners Manual - Page 16
    Chest, Pectorals Bar Position: Higher • When slight stretch is felt in chest or shoulders, push body up until arms are straight. • Repeat. Motion • Face away from tower. • Mount E-Z Adjust Bars using your arms and then straighten arms, with shoulders above hands. • Lean forward slightly, and
  • Bowflex BodyTower | Owners Manual - Page 17
    • Face tower and grasp Pull Up Bar with overhand wide grip. • Pull body up until eyes are above the bar. • Lower body until arms and shoulders are fully extended. • Repeat. Pull Up Success Tips • To ensure range of motion, grip should not be too wide. Variation Do exercise using a narrower
  • Bowflex BodyTower | Owners Manual - Page 18
    Exercises Hanging Leg Raise Muscles worked: Glutes, Hip Flexors Bar Position: Not used Motion • Stand facing away from the tower. Grasp and hang from Pull Up Bar with overhand grip, slightly wider than shoulder width. • Raise legs by flexing hips and knees until knees are well above hips. • 
  • Bowflex BodyTower | Owners Manual - Page 19
    , with knees bent and heels braced on tower base frame. • Grasp handgrips and lie supine (on your back). • Keeping heels in contact with the floor, and elbows pointed slightly outward, stay seated and pull body towards back of tower, while bending at the hip, until seated upright. • Return to
  • Bowflex BodyTower | Owners Manual - Page 20
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  • Bowflex BodyTower | Owners Manual - Page 21
    Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Carpi Radialis Tensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis
  • Bowflex BodyTower | Owners Manual - Page 22
    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. Daily/Before Each Use:  Examine machine. Make sure it looks in good
  • Bowflex BodyTower | Owners Manual - Page 23
    23
  • Bowflex BodyTower | Owners Manual - Page 24
    Nautilus® Bowflex® Schwinn® Fitness 004-4696-110911B Universal®
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Owner’s Manual
®
®
Manual en Español Latino Americano:
http://www.bowflex.com
Bowflex
®
BodyTower
™