Bowflex Blaze Manual de usuario

PN 001-6902 Rev B (8/2006)

The Bowflex® Blaze™

Home Gym

Owner’s Manual

and Fitness Guide

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Table of Contents

Safety Requirements 5

Safety Warning Labels 7

Get to Know Your Machine 10

How to Use Your Machine 11

Power Rod® Resistance 11

Adjusting/Understanding The Resistance 11

Hooking Power Rod® Unit to Cables 11

Safety 11

When You Are Not Using Your Gym 11

How to Use Your Machine 12

The Workout Bench 12

Removing the Bench 12

Flat Bench 12

45° Incline Bench 12

Leg Extension 12

Free-Sliding Seat 12

Storing Your Bowflex® Blaze™ Home Gym 12

Maintenance and Care 12

How to Use Your Machine 13

Accessories and Equipment 13

Using Your Leg Press Belt and

Squat Bar Pulleys 14

Define Your Goals 16

Warm Up / Cool Down 17

Chest Exercises 18

Shoulder Horizontal Adduction 18

Bench Press 18

Decline Bench Press 19

Incline Bench Press 19

Decline Chest Fly 20

Incline Chest Fly 20

Resisted Punch 21

Lying Cable Crossover 21

Shoulder Exercises 22

Rear Deltoid Rows 22

Standing Lateral Shoulder Raise 22

Seated Shoulder Press 23

Front Shoulder Raise 23

Shoulder Extension 24

Shoulder Shrug 24

Scapular Protraction 25

Scapular Depression 25

Lying Front Shoulder Raise 26

Reverse Fly 26

Shoulder Rotator Cuff 27

Seated Lateral Shoulder Raise 28

Scapular Retraction 28

Back Exercises 29

Lying Lat Pulldowns 29

Low Back Extension 29

Pulldowns 30

Narrow Pulldowns with Handgrips 30

Lying Lat Fly 31

Lying Narrow Lat Pulldowns 31

Seated Lat Rows 32

Stiff-Arm Pulldown 32

Bent Over Row 33

Arm Exercises 34

Triceps Pushdown 34

Single Arm Pushdown 34

French Press 35

Lying Triceps Extension 35

Cross Triceps Extension 36

Lying 45o Triceps Extension 36

Seated Triceps Extension 37

Standing Biceps Curl 37

Seated Biceps Curl 38

Lying Biceps Curl 38

Seated Wrist Extension 39

Standing Wrist Curl 39

Reverse Curl 40

Seated Wrist Curl 40

Standing Wrist Extension 41

“Rope” Pushdown 41

Abdominal Exercises 42

Reverse Crunch 42

Resisted Reverse Crunch 42

Seated (Resisted) Ab Crunch 43

Seated (Resisted) Oblique Ab Crunch 43

Trunk Rotation 44

Leg Exercises 45

Leg Extension 45

Squat 45

Lying Leg Extension 46

Ankle Eversion 46

Ankle Inversion 47

Standing Hip Extension 47

Standing Hip Extension 48

Standing Hip Abduction 48

Seated Hip Adduction 49

Seated Hip Abduction 49

Standing Leg Kickback 50

Leg Press 51

Prone Leg Curl 52

Muscle Chart 53

US Warranty Information 54

Bowflex Body Leanness Program 57

The Workouts 66

Contact Information 77

Regulatory Approvals:

Product Weight 195 lbs. (88 kg)

Product Dimensions 90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm H)

Folded Footprint 52" L x 38" W x 83" H (132 cm L x 97 cm W x 211 cm H)

Workout Area 100" L x 78" W (254 cm L x 198 cm W)

Number of Exercises Over 60

Power Rod® Resistance 210 lbs. (95 kg)

Power Rod® Upgradability 310 lbs. (141 kg.)

410 lbs. (186 kg.)

User Weight Limit 300 lbs. (136 kg)

Meets:

EN957-1 Class H

EN957-2 Class H

Meets:

ASTM F2276-05

ASTM F2216-05

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Product Specifications:

Safety Requirements

• Always read and follow the Warning and

Safety labels attached to your Bowflex®

Blaze™ home gym. Do not remove these

labels. If you need replacement labels,

please call a Nautilus Representative at 1-

800-NAUTILUS (628-8458).

• Read the owner’s manual and follow it

carefully before using the machine.

• Parents and others in charge of children

should be aware of their responsibility,

because the natural play instinct and the

fondness for experimenting of children can

lead to situations and behavior for which the

training equipment is not intended.

• Never allow children to use the Bowflex®

Blaze™ home gym unsupervised. To do

so could result in injury. If children are

allowed to use the equipment, their mental

and physical development should be taken

into account. They should be controlled

and instructed on the correct use of the

equipment.

• This equipment is under no circumstances

suitable as a children’s toy.

• Inspect your machine for any worn or

loose components prior to use. Tighten or

replace any worn or loose components prior

to use. Pay close attention to cables, or belts

and their connections.

• Never use dumbbells or other weight

equipment to incrementally increase the

weight resistance. Use only the Power Rod®

unit that came with your Bowflex® Blaze™

home gym.

• Set up and use your Bowflex® Blaze™

home gym on a hard, level surface.

• Do not wear any loose or dangling clothing

or jewelry while using the Bowflex® Blaze™

home gym. Stand clear of all moving

components.

• Before beginning any exercise program

consult your physician or health care

professional. Only he or she can determine

the exercise program that is appropriate for

your particular age and condition. If you

experience any light-headedness, dizziness,

or shortness of breath while exercising, stop

the exercise and consult your physician.

• This machine is meant for individual

consumer use only, and is not meant for use

by institutions.

• Maximum user weight for the Bowflex®

Blaze™ home gym is 300 pounds (136 kg).

For your safety, do not use or allow others to

use the Bowflex® Blaze™ home gym if they

weigh in excess of 300 pounds (136 kg).

• Allow a workout area of at least 8’4” L x

6’6” W(2.6 m x 2 m) of free space for safe

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Used to call attention to POTENTIAL hazards that could

result in personal injury or loss of life.

READ ALL INSTRUCTIONS

BEFORE USING THE MACHINE.

IMPORTANT SAFETY INSTRUCTIONS

The following deﬁnition applies to the word “Warning” found throughout this manual:

Safety Requirements

operation of the Bowflex® Blaze™ home

gym.

• Keep your body weight centered on the

machine, seat, or base frame platform while

exercising.

• When using the Bowflex® Blaze™ home

gym for standing leg exercises, always grasp

the Lat Tower on your machine for stability.

• Keep out of the path of the Power Rod®

unit when exercising and make certain that

observers also stand clear of the Bowflex®

Blaze™ home gym when the Power Rod®

unit is in use.

• Never move or adjust the seat while sitting on

it. Never stand on the seat.

• When hooking up Power Rod® caps, do not

stand directly looking over the top of the

rods. Stand off to the side while attaching

rods.

• Never attempt to exercise with more

resistance than you are physically able to

handle.

• Keep cables and Power Rod® unit bound

with the rod binding strap when not in use.

• Before exercising, make sure the cable pulley

system is properly secured, properly attached,

and in perfect working condition.

Home Gym

The following safety warnings are located on the Bowﬂex® Blaze™ exercise machine. Please read

all safety precautions and warning information prior to using your product. Be sure to replace

any warning label if damaged, illegible, or missing. If you need replacement labels, please call a

Nautilus Representative at 1-800-NAUTILUS (628-8458).

Label 2

Label 1

Label 3

Label 5

Label 4

Safety Warning Labels

The following safety warnings are located in site speciﬁc areas on the unit. Please review and

understand the safety warning labels and their locations on the unit prior to use.

If you do not have, or cannot ﬁnd, or need to replace a warning label please call 1-800-NAUTILUS

(1-800-628-8458) to obtain a new label.

Label 1: Please make sure all users read, understand, and

follow the warning labels on the home gym. See

Figure 1 for general use safety label.

Location: The warning label in Figure 1 is located on the back

of the lat tower.

Label 2: See ﬁgure 2 for “Caution” safety label.

Location: Left and right side of rod box.

Figure 2

Safety Warning Labels

Label 3: See Figure 3 for “Caution” safety label. Avoid crush hazard

when folding the bench.

Location: Top of the seat rail bracket.

Label 4: See Figure 4 for “Caution” safety label. Stay clear

of the leg when folding the leg extension.

Location: Back of rear leg of leg extension.

Label 5: See Figure 5 for “Caution” safety label.

Location: Back of the lower lat tower, below chest bar.

Figure 3

Figure 4

Figure 5

Safety Warning Labels

CONGRATULATIONS on your commitment to

improving your health and fitness! With the Bowflex®

Blaze™ home gym, you have everything you need to

exceed all of your physical fitness, strength and health

expectations!

The Bowflex® Blaze™ home gym’s exceptional

resistance and quality is unmatched by any other single

piece of home fitness equipment available. You will not

believe the amazing results your body will get with the

Bowflex® Blaze™ home gym!

Please take your time to read through the entire manual

and follow it carefully before attempting to use your

Bowflex® Blaze™ home gym. Also locate and read all

warning labels that are posted on the machine. It’s

important to understand how to properly perform each

exercise before you do so using Power Rod® Resistance.

With all of the fitness choices available today, finding the

best workout equipment for your needs can be very

confusing. Everyone at Nautilus would like to thank you

for selecting the Bowflex® Blaze™ home gym.

Bowflex® Blaze™ home gym is the finest home fitness

product available, and you’re just about to prove it to

yourself.

Get to Know Your Machine

Power Rod®

Unit

Rod Hook

Upper

Lat Tower

Bench

Rod Caps

Cable

Rod Box

Leg Attachment

Bent Lat Bar

Lat Bar Pulley

Chest Bar

Pulley

Squat Platform

and Pulleys

Home Gym

Lat Cable Storage

Workout Placard

Squat Bar

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