Nautilus NS 200X User's Manual
Contents
1. This adjustment cannot be done while you are sitting on the seat so you ll want to position yourself back on the seat after the adjustment to ensure proper seat alignment Proper seat alignment ensures exercise efficiency and comfort while reducing the risk of injury Seat Back Adjustment Proper arm length extension for seated rows chest presses rear delts etc Completed through using the commercial grade ratchet adjustment Simply pull the seat back forward until it rests in the correct position Press Arm Adjustment This pop pin adjustment allows proper positioning of all chest exercises seated rows and moves the arms out of the way for storage Simply pop the pin out and move it until you reach a comfortable arm position As a general rule never start chest exercises behind your shoulders Dual Grip Handles The Nautilus NS200X offers a variety of grip placements for user comfort and muscle isolation Be sure to use the proper grip for each of your exercises Nautilus NS200X 5 USING YOUR MACHINE Using Cable Station Hand Grips Hand Cuff Grip These handgrips can be used as regular grips Slip your hand through the cuff portion of the grip so that hand cuffs or ankle cuffs and can be placed the foam pad rests on the back of your hand Then grasp over the shoulders for aid in resisted crunch and the remainder of the grip that is sitting in your palm This oblique exercises method of gripp2. Be sure to pair exercises that address compound joint movements and single joint movements In addi tion select exercises that address complementary muscle groups Put first things first During each session first work those muscle groups that need the most training Remember your cardiovascular component Any fitness program must contain a cardiovascular fitness component to be complete So complement your resistance training with aerobic exercise such as walking running or bicycling Training variables When designing your own program there are several variables that when mixed properly will equal the right fitness formula for you In order to find the best formula you must experiment with several combinations of variables The variables are as follows e Training Frequency The number of times you train per week We recommend daily activity but not daily training of the same muscle group e Training Intensity The amount of resistance used during your repetition e Training Volume The number of repetitions and sets performed eFest intervals The time you rest between sets and the time you rest between workouts Once you ve established a base of fitness follow these basic principles e solate muscle groups Focus work on specific muscle groups eProgressive Loading The gradual systematic increase of repetitions resistance and exercise period THE WORKOUTS 20 MINUTE BETTER BODY WORKOUT FREQUENCY 3 DAYS
3. CHEST PRESS 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 the upper arm Starting position e n the seated position grasp the upper handles and bend your elbows until your hands are near your chest Rotate your upper arms away from your torso so that your elbows are pointing outward to each side and your palms are facing down e Adjust the seat back tilt forward to the third or fourth incline position depending on your comfort level e Hands are positioned just outside of your upper chest with palms facing down and wrists straight Motion e Slowly move your elbows outward simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement CHEST EXERCISES e Slowly return to the starting position with arms straight to the front at shoulder width and in line with your chest Keep your chest muscles tightened during the entire motion Key points e Limit and control the range of motion so that your elbows only travel slightly below the shoulders if at all e Stop when your upper arms are approximately straight out to the sides your elbows will be level with your shoulders or very slightly below Key points e Limit and contr
4. e Then slowly return to the starting position FINISH 22 LEG EXERCISES STANDING CALF RAISE Ankle Plantarflexion knee stabilized in slight flexion 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 heels at the ankle joint Strength and power in these muscles are essential for all sports and daily activities Starting position e Standing and facing the weight stack e Place the ankle strap around your forearm e Standup and place the balls of your feet on the foot plate with your heels elevated e Legs should be straight but knees not locked Motion e Drop your heels down towards the ground and then press the balls of your feet on the frame and raise your heels as high as you can trying to get up on your toes e Slowly return to the starting position always maintaining proper posture STANDING HIP ABDUCTION 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 strengthen the muscles on the sides of your hips gluteus medius especially on the standing support side Use light resistance and controlled range of motion on this exercise You may also think of this exercise as a tool for challenging your ability to stabilize your hip on the supportive leg Starting po
5. fat weight BALANCED STRENGTH and alignment is the result of equal strength developed in all parts of the body It comes into play in your standing and sitting posture and in your ability to perform just about any activity safely and effectively An over development of the back will round the shoulders weak or stretched abdominals can cause lower back pain You want a balance of muscle strength in front and back In addition you need a balance of strength between your middle lower and upper body FLEXIBILITY is the ability of a muscle or group of muscles to move the joint through a full range of motion Flexibility comes into play when you execute an overhand serve or stretch for the top shelf in the kitchen It is a cooperative movement of opposite muscle groups When a muscle contracts its opposite muscle group must relax for the action to occur Increased flexibility means an increased range of motion made possible by this simultaneous contracting and relaxing Good flexibility is important In protecting the body from injury and can be achieved through the balanced strength training programs included in this manual CARDIOVASCULAR ENDURANCE is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time It comes into play when you jog a mile or ride a bike It is a critical component of overall fitness and health Any exercise program must be supplemented with cardiova
6. points back portion of the shoulder muscles the rear e Maintain a 90 degree angle between your deltoids as well as the rear portion of the upper arms and the sides of your torso middle deltoids the posterior rotator cuff during the exercise upper lat and teres major as well as the e For normal pulling rowing patterns of trapezius and rhomboids movement you may choose to allow the shoulder blades to float forward and Starting Position backward naturally with the arm movement e Sit on the bench facing the machine knees or for increased rear deltoid involvement you bent and your feet flat on the floor may keep the shoulder blades pinched e Grasp the upper handles with your palms together throughout both the forward and facing down and arms straight backward movements e Sit up straight with your chest on the seat back and until arms cables are in front of body at a 90 degree angle to your torso e Lift your chest and slightly pinch your shoulder blades together Motion e Allowing your arms to bend as you go move your elbows outward and backward keeping a 70 90 degree angle between your upper arms and the sides of your torso e Move until your elbows are slightly behind your shoulders then slowly reverse the motion keeping the rear shoulder muscles tightened during the entire motion za FINISH SHOULDER EXERCISES SEATED SHOU LDER PRESS Shoulder Abduction and elbow extension Muscles worke
7. the bottom of the movement FINISH BACK EXERCISES SEATED LAT ROWS Shoulder Extension with elbow flexion Muscles worked This exercise emphasizes the Key points latissimus dorsi teres major and rear deltoid e Do not bend your torso forward at any point muscles which make up the large pulling e Do not lose spinal alignment keep chest muscles of your upper back as well as the lifted trapezius and rhomboids The biceps muscles on the front of the upper arms are also involved in this movement Starting position e Sit facing the machine e Grab handles with palms facing each other e Place feet on the floor with your knees bent comfortably e Sit up straight with your spine in good alignment Motion e Initiate the movement by pinching the shoulder blades back and together while simultaneously drawing your elbows down and backward toward the sides of your body e Continue moving the arms past the sides of the body e Slowly return to the starting position straightening the arm and letting the shoulder blades slide forward without slouching FINISH SEATED LOW ROW Shoulder extension with elbow flexion Muscles worked This exercise emphasizes the Key points latissimus dorsi teres major and rear deltoid e Try to maintain upright alignment at all muscles which make up the large pulling times during the movement muscles of your upper back as well as the e Keep wrists straight trapezius and rh
8. to children Consult a physician prior to commencing an exercise program If at any time you feel faint or dizzy or experience pain stop and consult your physician Inspect this machine for loose parts or signs of wear Pay special attention to the Seat Do not use if found in this condition contact Nautilus Customer Service This machine is for Consumer use only This machine is designed for a User s Weight Limit of 300 pounds 136 078 kilograms Do not use if you are over this weight This machine contains moving parts Use Caution Do not wear loose clothing or jewelry Set up and operate selectorized strength equipment on a solid level surface Do not pin the Weight Stack into an elevated position Be sure that the Weight Pin is properly inserted when using this machine Do not use Weight Plates or dumbbells or other external means to increase the resistance of this machine Set up the machine so that there is a free area around the machine of 3ft 9 meters Keep third parties out of this area when the machine is in use 14 Operate the machine in the manner described in this manual It can be hazardous to over exert yourself during exercise 15 Make sure that all positional adjustment devices are securely engaged Nautilus NS200X 3 GETTING TO KNOW YOUR MACHINE When you buy any exercise equipment you need stability As a supplier of fitness equipment to health clubs world You want dur
9. to fatigue during each set Day 1 Body Part Exercise Chest Chest Press Shoulder Press Shoulders Standing Lateral Raise Front Shoulder Raise Day 2 Body Part Exercise Low Row Wide Pull downs Standing Biceps Curl Seated Triceps Extension Standing Triceps Pushdown Day 3 Body Part Exercise Leg Extension Leg Curl Calf Raise Low Back Extension Seated Resisted Abdominal Crunch Nautilus NS200X 11 12 CHEST PRESS 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 e n the seated position reach to the side of your body and grasp the handles at chest level Bend your elbows until your hands are near your chest Rotate your upper arms away from your torso so that your elbows are pointing outward to each side and your palms are facing forward e Raise your chest and slightly pinch your shoulder blades together Maintain a very slight comfortable arch in your lower back Motion e Slowly move your elbows outward simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement e Stop when your upper arms are approximately straight out to your side elbows should be about level with your shoulders INCLINE
10. wider than your elbows For many individuals slightly less than elbow width is more comfortable e Facing the machine grasp the bar at the determined width and sit on the bench e Position your knees directly under the seatback and sit upright with your arms extended up NOTE You may position your hips directly under the pulley but make sure to lean back slightly from the hips not the waist e Maintain good spinal alignment chest lifted abs tight and maintain a very slight arch in your lower back Motion e Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the sides and then inward toward your trunk e The bar does not have to touch your chest but at the end of the motion your arms should be drawn near your sides your shoulder blades should be fully depressed toward your hips and your forearms must be in line with the direction of the cables not rotated forward e Slowly return to the starting position allowing your arms and shoulder blades to move fully upward without relaxing the muscles Key points e From the side view the forearms should appear to remain in line with the cable e Do not lose spinal alignment e Do not lean backward as you pull e Keep the chest up especially at the bottom of the movement e Keep the lats tightened throughout the entire motion e Do not move your elbows posteriorly on the way down REVERSE G
11. Be Strong NAUTILUS nsx Owners Manual amp Fitness Guide TABLE OF CONTENTS Safety Information 0008 3 Getting To Know Your Machine 4 Using Your Machine 05 5 Maintenance cccccsscseeseeeeeeeees 6 Defining Your Goals 2 006 7 The Workouts The 20 Minute Better Body Workout ss000 9 Complete Conditioning ssssssssnsunnnnnnnnnnnnn 10 Strength Training ssssssssssnnnnnnnnnnnnnnnnnnnnnne 11 Chest Exercises Chest PreSS ssssssnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 12 Incline Chest PreSs ccssscccseccesnccccnnccenncess 12 Pec DeC nunnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 13 Shoulder Exercises Front Shoulder Rais sssssssesscseceaceaceaceass 14 Rear Deltoid rOWS ssansassnunnnnannnnunnunnnnnannnnn 14 Seated Shoulder Press sccsceecseeeceeceeueneees 15 Lateral Shoulder Raise csscsscecescsecensecsens 15 Back Exercises Wide PUulldOWNS csecececeecersceeeerecueveneees 16 Reverse Grip PUNOWNS wccnsccsdcetewedeenvereseus 16 Seated Lat ROWS csccecseseccecvecescecceneennacs 17 Seated Low ROW sssssssnnnnnnnnnnnnnnnnennnnnnnnn 17 Low Back Extensions n ss sssssssnnnsnnnnnnnnnnnnnne 18 SATA OW aae E 18 Upright ROW s assssssnnsnnnnnnnnnnunnnnnnnnnnnennnnnn 19 Arm Exercises TRICEPS KICK DOCK sarrsrussnensconi en 19 Triceps Pushdown n sssssssssnunnnnnnnnnnnnnnnnnnns 20 Standing Biceps C Uileccuncascantadeaeroeieanonesawe 20 Seated Triceps Ex
12. 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 resistance Then move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating As you become stronger you can advance to two sets for each exercise Complete all sets of each exercise before moving on to the next Rest 30 to 45 seconds between sets Move slowly on each rep Use a pace that will allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fatigue during each set Body Part Exercise I NO Chest Chest Press Back Seated Low Rows Shoulders Standing Lateral Shoulder Raise Arms Standing Biceps Curl Triceps Pushdown Legs Leg Extension Leg Curl Calf Raise Trunk Low Back Extension Resisted Abdominal Crunch I I I I I I I I I NO BS BO BO RO BR PLN PN PY ADVANCED GENERAL CONDITIONING FREQUENCY 4 DAYS PER WEEK M T Th F TIME ABOUT 35 45 MINUTES When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results or if you become bored it is time to change your program You can increase your training with this split system routine that works opposing muscle groups on different d
13. RIP PU LLDOWNS Shoulder Extension with elbow flexion 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 the biceps group which are responsible for bending your elbows Starting position e Facing the machine grasp the bar with an underhand grip approximately shoulder width Then sit on the bench e Position your knees directly under the seatback and sit upright with your arms extending upward e Maintain good spinal alignment chest lifted abs tight and maintain a very slight arch in your lower back Motion e Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the front and then back toward the sides of your body e At the end of the motion your arms should be drawn near your sides although may not be touching your sides your shoulder blades should be fully depressed toward your hips and your forearms must be upward in line with the direction of the cables not forward e Slowly return to the starting position allowing your arms and shoulder blades to move fully upward without relaxing the muscles Key points e Do not lose spinal alignment e Keep the lats tightened throughout the entire motion e Do not lean backward as you pull e Keep the chest up especially at
14. Use a pace that will allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fatigue during each set Day 1 Body Part Exercise Chest Chest Press Incline Chest Press Shoulders Seated Shoulder Press Seated Low Rows Standing Lateral Shoulder Raise Day 2 Body Part Exercise Seated Lat Rows Wide Pull downs Standing Biceps Curl Triceps Push Down Day 3 Body Part Exercise Leg Extension Standing Hip Extension Leg Curl Calf Raise Low Back Extensions Seated Resisted Abdominal Crunch THE WORKOUTS STRENGTH TRAINING 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 your exercise techniques Work each set to near exhaustion If you can perform more than 5 to 8 reps you should increase your resistance 10 Ibs and decrease your reps to 5 Rest 60 120 seconds between each set and exercise Focus on proper form Tighten the muscle before you move squeeze the muscle as you move cramp the muscle at the point of full contraction and resist the movement as you lower the weight Move slowly on each rep Use a pace that will allow you to stop the movement instantly at any point in the rep Count two seconds up and four seconds down and work
15. ability But these two qualities alone are not wide the Nautilus name has become synonymous with enough You need equipment that s designed by people who understand the importance of anatomical correctness e Ultimate performance during exercise e Optimum results and e Maximum durability At Nautilus our expertise in the science of human performance goes into every piece of equipment we offer As you pursue your fitness goals you trust that the same We design our machines to be stable comfortable and to care and craftsmanship goes into our full line of home gym provide the body support you need to exercise with proper equipment too form while avoiding injury Nautilus Making the world stronger since 1970 Lat Pulldown Bar L AK Press Arm Adjustment __ Leg Extension Seat Height Adjustment Multi Handle Grip Primary Weight Stack USING YOUR MACHINE 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 with lower weights and work up to find the weight most appropriate for your goals and capacity Lower Seat Adjustment To adjust the lower seat pull the seat pin from the side of the machine Facing the machine the adjustment is on the right side under the seat
16. arms are approximately straight out to your sides your elbows will be level with your shoulders and knuckles are close together e Slowly return to the starting position keeping your chest muscles tightened during the entire motion Key Points e Maintain a 60 90 degree angle between the upper arms and the torso throughout the exercise e Limit and control the range of motion so that your elbows travel only slightly behind your shoulders if at all FINISH Nautilus NS200X 13 SHOULDER EXERCISES FRONT SHOULD ER RAISE Shoulder Flexion elbow stabilized near extension Muscles worked This exercise emphasizes the front portion of the shoulder muscles front deltoids as well as the front part of the middle deltoids Starting position e Standing and facing away from the machine e Keep your chest up abdominals tight and maintain a slight arch in your lower back e Grasp handles with your palms facing backward and arms straight at your sides Motion e Keeping your arms straight move them forward then upward to shoulder height e Slowly return the arms beside the torso and repeat Key points e Keep the chest lifted and the abdominals tightened throughout the entire motion and maintain good spinal alignment e Do not increase the arch in your lower back while lifting your arms REAR DELTOID ROWS Shoulder Horizontal Abduction with elbow flexion Muscles worked This exercise emphasizes the Key
17. ays To do this you ll increase your resistance when you can perform 12 reps perfectly and you ll increase your volume by performing more sets and more exercises Move slowly on each rep Use a pace that will allow you to stop the move ment instantly at any point in the rep Count three seconds up and three seconds down and work to fatigue during each set Day 1 amp 3 Body Part Exercise Chest Chest Press Shoulders Seated Shoulder Press Arms Seated Triceps Pushdown Triceps Pushdown Legs Leg Extension Leg Curl Calf Raise Day 2 amp 4 Body Part Exercise Back Seated Lat Rows Wide Pull downs Shoulders Standing Lat Raise Arms Standing Biceps Curl Low Back Extension Trunk Seated Resisted Abdominal Crunch Nautilus NS200X 9 THE WORKOUTS COMPLETE CONDITIONING 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 aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look Rest 30 60 seconds between each set and exercise Focus on proper form Tighten the muscle before you move squeeze the muscle as you move cramp the muscle at the point of full contraction and resist the movement as you lower the weight Move slowly on each rep
18. d This exercise emphasizes 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 e n the seated position grasp the upper handles and bend your elbows until your hands are near your chest Rotate your upper arms away from your torso so that your elbows are pointing outward to each side and your palms are facing down e Adjust the seat back tilt forward to the fourth or fifth incline position depending on your comfort level e Hands are positioned just outside of your upper chest with palms facing down and wrists straight Motion e Slowly move your elbows outward simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement e Stop when your upper arms are approximately straight out to the sides your elbows will be level with your shoulders or very slightly below Key points e Limit and control the range of motion so that your elbows travel only slightly behind your shoulders if at all e For normal pressing pushing patterns of movement you may choose to allow the shoulder blades to float forward and backward naturally with the arm movement or for increased pec involvement you may keep the shoulder blades pinched together throughout both the upward and downward movements LATERAL SHOU LDER RAISE Should
19. de of your hip gluteus medius on the side that you are standing on Use very light resistance and small range of motion on this exercise Think of this exercise as a tool for challenging your ability to stabilize your hip and stand on one leg Starting position e Stand in front of the pulley with one side near pulleys and attach a handle strap just above the calf below the knee on the leg nearest the pulley e Adjust your position away from the machine so that tension is created e Stand straight lift your chest tighten your abs and maintain a very slight arch in your lower back LEG EXERCISES Motion e Keeping your hips and spine perfectly still slowly move your attached leg toward the center midline away from the pulley e Slowly control the leg back toward the pulley returning to the starting position Key points e Do not use this exercise for losing fat from your thighs It will not make your thighs smaller Use it to develop hip strength and stability e Keeping your hips and spine perfectly still e Do not bend at knee ABDOMINAL EXERCISES SEATED RESISTED ABDOMINAL CRUNCH spinal Flexion Muscles worked This exercise emphasizes the abdominal area including the upper and lower front abs rectus abdominus and the side abs obliques Starting position e While seated in the 45 degree position spread the cuffs from the handles and put the arms through positioning each cuff around the front of th
20. e use low resistance and high repetitions about 15 20 repetitions in each set three sets to each exercise working the muscle only to fatigue MUSCLE POWER is the combination of strength and speed of the muscular contraction This is often misinterpreted as a Being directly associated with certain skill or sport and or b Meaning that you must move fast Load is actually a more important factor than speed when attempting to improve power When training to achieve muscular power pick a resistance that fatigues you In the 3 5 repetition range When performing these reps It is more important to think of contracting the muscles faster rather than attempting to move faster Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill The biomechanically sound method of improving power in your sport Is to train for power using the correct joint movements as described in this manual Then practice the skill associated with your sport learning to apply this newly achieved power BODY COMPOSITION is the ratio of fat weight fat to lean weight muscles bones and tissue As you age the ratio shifts The fat weight increases and the lean weight decreases Training for muscle strength will generally increase muscle size and aerobic conditioning will help burn extra calories Performing these two forms of exercise either at different times or together will create the greatest changes in body
21. e respective shoulder e Your lower back can start out flat or ina normal arch knees and hips are bent and your feet are flat on the floor Motion e Tighten your abs and curl only your torso slowly moving your ribs toward your hips Move as far as you can without moving the hips or neck THE LOWER BACK SHOULD NOT LOSE CONTACT WITH THE BENCH when fully crunched e Slowly reverse the motion returning to the starting position without relaxing 24 Key points e Allow exhalation up and inhalation down don t exaggerate it e Do not lift your head chin Your head should follow the rib motion not lead allowing you to maintain normal neck posture e Tighten your abdominals throughout the entire exercise range of motion Do not let your abs relax until the set is over e MOVING SLOWLY to eliminate momentum is Critical e This exercise will NOT spot reduce fat FINISH WARRANTY INFORMATION What Is Covered 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 Nautilus Home Gyms The frame and welds of the Nautilus Home Gyms are warrantied to the original purchaser for life from date of original purchaser Upholstery pulleys bushings and bearings are warrantied for ten years to the original purchase
22. er Abduction and elbow extension 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 position e Stand facing perpendicular to the low pulley station grasp the handle with your farthest hand palm facing the machine e Place your opposite hand on your hip e Feet should be spaced shoulder width Motion e Raise your arm so that it is level with the floor do not go beyond this range e Keep your elbow slightly bend during the movement e Slowly lower your arm to the starting position without relaxing or resting the weight Key points e Do not twist your trunk during this movement e Do not bend your elbow during the exercise e f you are unable to reach a full range of motion lower the weight FINISH Nautilus NS200X 15 BACK EXERCISES WIDE PU LLDOWNS Shoulder Adduction with elbow flexion 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 the biceps group which are responsible for bending your elbows Starting position e To determine the appropriate grip width for you hold you upper arms straight out to the sides at shoulder height Bend your elbows approximately 90 degrees Your hands should be no
23. hten your quads and straighten your legs by moving your feet forward and then upward until your legs are completely straight and your kneecaps are pointing up toward the ceiling not turned outward e Then slowly return to the starting position keeping tension in your quads during the entire movement Key points e Use slow controlled motion Do not kick into extension e Do not let your knees rotate outward during the exercise Keep your kneecaps pointing up and straight forward FINISH FINISH Nautilus NS200X 21 LEG EXERCISES STANDING LEG CURL knee stabilized in flexion Muscles worked This exercise strengthens Motion and develops the muscles of your buttocks e Initiate the movement by tightening your area gluteus maximus Remember there Is glutes Extend your hip by moving your no such thing as spot reduction This exercise entire leg backward will not remove fat from this area but it will e Slowly move your leg as far as you can strengthen and build these muscles without allowing ANY movement to occur at Position Leg extension curl station your waist e Then slowly return to the starting position Starting position Key points e Face the machine l e Make sure all of your motion occurs at your e Place roller behind ankle Keep this leg bent hip NOT your waist or low back at approximately 90 degrees e Keep your abs tight throughout the entire e Bend over 30 45 degrees from your hips exercise no
24. ing is great for exercises like front shoulder raises or any exercise where your palm is facing down Regular Grip Grasp the handle and cuff together to form a grip without inserting your hand through the cuff Ankle Cuff Grip portion Most of the exercises you perform utilize The cuff Py one ean be made larger to accommodate this grip the ankle Simply insert your hand in the cuff and slide it away from the handle Insert your foot or ankle and tighten the grip by sliding the handle back toward the cuff Grips manufactured under license agreement with Hands On Sports amp Gym Accessories Inc Patent 4756527 MAINTENANCE Daily Before each use you should inspect your weight machine to ensure that the cables and pulleys are in good condition and operating smoothly If cable appears to have any damage including bulging discoloration or any wires are exposed DO NOT USE MACHINE Contact your authorized Nautilus Fitness Dealer to service machine After each use wipe machine free of sweat with a clean dry cloth Upholstery can be cleaned with a mild detergent or spray cleaner DO NOT clean the upholstry with cleansers that contain enzymes Weekly If used often your machine should be thoroughly cleaned using a clean cloth and an ammonia based cleaner Wipe machine down completely and be sure to touch up any scratches with touch up paint to prevent rusting Twice Yearly To keep your machine operating smoothly and looking good fo
25. n the handle forward but do allow the weight to stretch your shoulder to far forward or cause your back to round Key points e Do not lose spinal alignment keep chest lifted e Release your shoulder blade at the end of each rep and initiate each new rep by retracting your shoulder blade e Keep the Lat muscles tightened throughout the entire exercise FINISH BACK EXERCISES UPRIG HT ROW Shoulder Horizontal Abduction and elbow flexion 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 muscles on the front of the upper arms are also involved in this movement Starting position e Stand facing the low pulley station with feet shoulder width apart e Grasp the handle with your palms facing down back straight and head up Motion e Pull the bar straight upwards keeping in as close to the body as possible e Elbows should bend outward until the bar is just below the chin TRICEPS KICKBACK Muscles worked This exercise emphasizes the triceps muscles located on the back of the upper arms Starting position e 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 e Grasp the handle e Keeping your elbow bent bring your upper arm to yo
26. ol the range of motion so that your elbows travel only slightly behind your shoulders if at all e For normal pressing pushing patterns of movement you may choose to allow the shoulder blades to float forward and backward naturally with the arm movement or for increased pec involvement you may keep the shoulder blades pinched together throughout both the upward and downward movements FINISH CHEST EXERCISES PEC DEC Shoulder Horizontal Adduction elbow stabilized in slight flexion Muscles Worked This exercise emphasizes the chest muscles pectoralis major also involving the front shoulder muscles anterior deltoid Starting Position e Adjust the seat so the handgrips are at your chest level e n the seated position reach to the side of your body grasp the handles and bend your elbows until your hands are near your chest Rotate your upper arms away from your torso so that your elbows are pointing outward to each side and your palms are facing forward e Lay your head back against the bench and straighten your arms to the front e Be sure that your arms are moving level with your chest palms facing forward and wrists straight e Raise your chest and slightly pinch your shoulders together Maintain a very slight comfortable arch in your lower back Motion e Slowly move your arms outward maintaining the elbow in slightly bent position throughout the movement e Stop when your upper
27. omboids The biceps muscles on the front of the upper arm are also involved in the movement Starting position e Sit on the floor facing the machine e Grasp the bar with both hands in a overhand or palms down grip START e Place your heels on the footplate with your knees bent comfortably e Sit up straight with your spine in good alignment Motion e Initiate the movement by pinching your shoulder blades together while simultaneously drawing your elbows down and backward toward the sides of your body e Continue moving the arms past the sides of the body e Slowly return to the starting position straightening the arm and letting the shoulder blades slide forward without FINISH slouching Nautilus NS200X 17 LOW BACK EXTENSIONS 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 isometrically just like they should be used when lifting and carrying in daily life The gluteus maximus and the hamstrings are also strengthened at the hip Position Pulley Station Starting position e Stand facing the machine e Spread the cuff from the handle and slide them over the forearms up to the elbows e Bend your knees comfortably cross your arms in front of your chest and pull handles tightly to your chest e Stand up straight lift your che
28. r arms motionless e Keeping your arms bent bring your upper e Keep wrists straight START arms to your side and maintain e Tighten the triceps throughout the exercise e Lift your chest and tighten your abdominals and control the motion on the way up to stabilize your spine while maintaining a e Maintain good posture by keeping your chest a sugnvahen sl ienwerneer lifted abs tight and maintain a very slight arch in your lower back STANDING BICEPS CURL Elbow Flexion in supination Muscles worked This exercise emphasizes Motion and develops the biceps muscles which are e Curl handles forward then upward and located on the front of your upper arms and then in toward shoulders while keeping your are primarily responsible for bending your elbows at your sides and your upper arms elbows as well as the brachialis and completely still brachioradialis e Slowly lower to the starting position by performing the same arcing motion Starting position e Facing the machine Key points e Bend down and grasp the handles with your e Keep elbows at your sides palms facing forward e Keep wrists straight e Stand with your upper arms by your sides e Keep your trunk muscles tight and maintain although not smashed against them Lift a very slight arch in your lower back your chest tighten your abdominals and maintain a very slight arch in your lower back 20 ARM EXERCISES SEATED TRICEPS EXTENSION Elbow Extension M
29. r from date of purchase Cables grips and all other parts are warrantied to the original purchaser for a period of 1 year from date of purchase Warranty terms may differ outside the USA Please contact your local dealer to get your accurate warranty terms Warranties Do Not Cover e A machine purchased for commercial or institutional use e Damage due to use by persons who weigh more than 300 pounds e Damage due to abuse misuse accident or acts of God such as floods e Consequential or incidental damages Some states do not allow the exclusion or limitation of inci dental or consequential damages so the above limitation or exclusion may not apply to you What We Will Do Nautilus Fitness Products will repair any product that proves to be a defect in materials or workmanship In the event repair is not possible Nautilus Fitness Products at its option will either replace your Nautilus Home Gym or refund your purchase price How To Get Service To obtain service for a Nautilus Fitness Product contact an authorized Nautilus Fitness Retailer You may also contact a Nautilus company representative at 800 864 1270 or 41 26 460 77 77 International to help you locate a dealer in your area How State Law Applies This warranty gives you specific legal rights and you may also have other rights which vary from state to state Nautilus NS200X 95 IMPORTANT CONTACT NUMBERS If you need assistance please have both the
30. r many years to come you want to clean and lubricate the machine s Guide Rods To do this remove the weight shrouds using a 9 16 socket or wrench Clean the long chrome rods thoroughly using a clean cloth and ammonia cleaner Wipe rods completely dry Spray a generous amount of silicon lubricant on the rods DEFINING YOUR GOALS 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 resistance at one time Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child It is developed when a localized muscle is worked both positively concentric and negatively eccentric at a resistance great enough to perform only five to eight repetitions of the exercise before the muscle fails Each set of repetitions is followed by a rest interval that typically runs three times longer than the set Later between exercise sessions the muscle overcompensates for the stress and usually increases in both strength and size MUSCLE ENDURANCE is the ability to perform repeated contractions It comes into play when you cross country ski or work on your feet all day Endurance training addresses the slow twitch endurance muscle fibers which depend on oxygen for energy To develop muscle enduranc
31. scular training Nautilus NS200X 7 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 manual are professionally designed and written to target specific fitness goals Should you not find one specific program to your liking you can design your own based on sound information and the principles found in this manual Designing Your Own Program You may want to design your own personal program specifically geared to your goals and life style Designing a program Is easy as long as you follow these guidelines Understand fitness and its components Improperly designed programs can be dangerous Take some time to review this manual as well as other fitness guides Know your current fitness level Before you start any fitness program you should consult a physician who will help you determine your current abilities Identify your goals Goals are critical to choosing and designing an exercise program that fits and enhances your lifestyle but so is strategy It s Important not to rush the process and try to accomplish too much too soon That will lead to setbacks and discouragement Instead set a series of smaller achievable goals Select complementary exercises
32. serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below 26 WORLDWIDE CUSTOMER SERVICE e NORTH AMERICA OFFICE Nautilus Inc World Headquarters 16400 S E Nautilus Drive Vancouver Washington USA 98683 Phone 800 NAUTILUS 628 8458 Fax 800 686 6466 e mail cstech nautilus com e NAUTILUS INNOVATION CENTER Nautilus Inc 1886 Prairie Way Louisville Colorado USA 80027 Phone 800 864 1270 Fax 800 898 9410 e CORPORATE HEADQUARTERS Nautilus Inc World Headquarters 16400 S E Nautilus Drive Vancouver Washington USA 98683 Phone 800 NAUTILUS INTERNATIONAL CUSTOMER SERVICE e INTERNATIONAL OFFICE Nautilus International S A Rue Jean Prouve 6 1762 Givisiez Switzerland Tel 41 26 460 77 77 Fax 41 26 460 77 70 E mail technics nautilus com INTERNATIONAL OFFICES e SWITZERLAND OFFICE Nautilus Switzerland S A Tel 41 26 460 77 66 Fax 41 26 460 77 60 e GERMANY and AUSTRIA OFFICE Nautilus GmbH Tel 49 2203 20 20 0 Fax 49 2203 20 20 45 45 e ITALY OFFICE Nautilus Italy s r l Tel 39 051 664 6201 Fax 39 051 664 7461 e UNITED KINGDOM OFFICE Nautilus UK Ltd Tel 44 1908 267 345 Fax 44 1908 267 346 e CHINA OFFICE Nautilus Representative Office Tel 86 21 523 707 00 Fax 86 21 523 707 09 QO naumus Be Strong For more information about our Nautilus Home Gyms or other Nautilus equipment for your home visit w
33. sition e Stand in front the pulley with your side to the pulley and attach a handle strap to the ankle furthest from the machine outside leg e Stand up straight lift your chest tighten your abs and maintain a very slight arch in your lower back e Adjust your position so that there is some resistance in the cables e In the beginning you may hold on to the machine for stability Key points e Do not lose contact with balls of your feet and the frame as you push up and down e Do not change your hip or knee position ONLY ankle motion should be allowed Motion e Slowly move the attached leg outward to the side away from the pulley 30 45 degrees keeping your hips and spine perfectly still e Keep you abs tight throughout the exercise Key points e Do not use this exercise for losing fat from your hips It will not make your hips smaller Use it to develop hip strength and stability e Use a very small range of motion More is not better e Keep your spine straight and your hips level Try not to raise your hips when raising your leg to the side FINISH Nautilus NS200X 23 STANDING HIP ADDUCTION 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 your thighs adductor muscle groups It also works the muscles on the outsi
34. st tighten your trunk muscles and maintain a slight arch in your lower back e Pinch your shoulder blades together slightly e Lean forward from the hips slightly letting out some of the tension in the cables BACK EXERCISES Motion e Keeping your chest lifted move your entire torso backward as a unit by pivoting at the hips e Slowly return to the starting position without slouching or changing spinal alignment Key points e Keep your chest lifted and a very slight arch in your lower back at all times e Move from the hips only not your waist Do not increase or decrease the arch in your lower back during the movement SING LE ARM ROW Shoulder Extension with elbow flexion 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 position e Stand facing the low pulley station grasp the hand grip in one hand while bracing your other hand on the machine Note Do not use the chrome guide rods as a brace as doing may cause injury e Your back should be at a 45 degree angle to the ground and knees should be slightly bend e Keep your shoulders and head up and back arched Motion e Pull the handle straight back to your hip making sure not to rotate your hips during the last part of the movement e Slowly retur
35. t your waist and very slightly bend the e Maintain exactly the same bend in the knee knee of your support leg of your moving leg throughout the entire e Keep your spine in good posture with your exercise chest lifted abs tight and maintain a very slight arch in your lower back Grasp the press arm handles for stability STANDING HIP EXTENSION knee stabilized in flexion Muscles worked This exercise strengthens Key points and develops the muscles of your buttocks e Make sure all of your motion occurs at your area gluteus maximus Remember there Is hip NOT your waist or low back no such thing as spot reduction This exercise e Keep your abs tight throughout the entire will not remove fat from this area but it will exercise strengthen and build these muscles e Maintain exactly the same bend in the knee of your moving leg throughout the entire Starting position exercise e Facing the machine e Secure the cuff around the foot Keep this leg bent at approximately 90 degrees e Bend over 30 45 degrees from your hips not your waist and very slightly bend the knee of your support leg e Keep your spine in good posture with your chest lifted abs tight and maintain a very slight arch in your lower back Motion e Initiate the movement by tightening your glutes Extend your hip by moving your entire leg backward e Slowly move your leg as far as you can without allowing ANY movement to occur at your waist
36. tension sssssssceevecueeavaees 21 Leg Exercises Leg EXtensSiOT stssceniwacteescrentasennevertiennegnis 21 Standing Leg Curke eeen 22 Standing Hip Extension sscssvecsceeveceeuavanes 22 Standing Calf Raise eeseecteueeeecsceeerecsaccenses 23 Standing Hip Abduction sceseseeeseseeevenes 23 Standing Hip Adduction sssasssaanssnnnunnnnnnnnn 24 Abdominal Exercises Seated Abdominal Crunch nsssssssssssnsnnsnnnnnnn 24 Warranty Information 25 Important Contact Numbers 26 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 WARNING death or serious Injury a PRIOR TO USING THIS EQUIPMENT OBSERVE THE FOLLOWING WARNINGS Read and understand the complete Owners Manual Read and understand all Warnings on this machine See the Safety Warning Labels of this manual Keep children away from this machine and or supervise them closely if they are near the machine or present during its operation This machine is not suitable as a children s toy There is a natural tendency for children to want to play on exercise equipment and parents and other in charge of children should be aware of their respective responsibilities Moving parts that may appear to present obvious hazards to adults may not appear to do so
37. ur side parallel to the ground Motion e Straighten elbow while keeping your upper arm completely still e When arm is completely straight slowly return to the starting position Key points e Keep your shoulder blades pinched together during the movement e Make sure your back is straight throughout the exercise ARM EXERCISES Key points e Maintain spinal alignment e Keep your arm at your side and your wrist straight throughout entire motion e Tighten the triceps throughout the exercise and control the motion FINISH FINISH Nautilus NS200X 19 ARM EXERCISES TRICEPS PUSHDOWN Elbow Extension Muscles worked This exercise emphasizes the Motion triceps muscles located on the back of the e Keeping your upper arms stationary and upper arms These muscles are responsible for your elbows next to the sides of your torso straightening your arms and assist in any slowly straighten your arms by arcing upper body pushing or pressing motion downward and then inward toward your Position Lat Station legs i _ e Straighten your arms fully Starting position e Controlling the motion allow your elbows to e Grasp the lat bar at shoulder width with bend returning to the starting position your palms down without moving your upper arm e Adjust your distance from the pulleys one to two feet in front of you This may need Key points to be altered after attempting the first rep e Keep your uppe
38. uscles worked This muscle emphasizes the triceps muscles located on the back of the upper arms Starting position e Seated on the bench with your knees bent over the seat cushion for support e Grasp the handles with palms facing each other e Stretch your elbows overhead pointing them towards the ceiling Motion e Keeping the arm stationary bend your elbows allowing your hands to move upwards until straight e Complete the movement by returning your elbows to a 90 degree position LEG EXTENSION 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 provide stability for the knee joint and is essential for producing power in running jumping and lifting activities Starting position e Sit on the seat facing away from the machine with your knees near the pivot point and the lower roller pads on the front of your shins ankle e Position your thighs at hip width pointing your knee caps straight to the front e Grasp the sides of the seat e Sit up straight with your chest lifted abs tight and maintain a very slight arch in your lower back Key points e Keep your upper arms motionless and your wrists straight e Keep your back straight and abs tightened to stabilize your body e Do not go beyond 90 degrees of movement LEG EXERCISES Motion e Tig
39. ww 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 Remote Operation Control SuperSoft Hyperdrive Be Strong are either registered trademarks or trademarks of Nautilus Inc Nautilus Inc World Headquarters 16400 SE Nautilus Drive Vancouver Washington USA 98683 1 800 628 8458 www Nautilus com Nautilus NS200X 27
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