Bowflex SelectTech 552 User manual

Be Strong. Stay Strong.TM
SECTION 2: Key Components
SECTION 1: Getting to know the
SelectTech®552 Dumbbells
SECTION 3: Safety Information
Fitness Guide
Bowflex®SelectTech®552 Dumbbells and Stability Ball
SECTION 4: Exercises
IMPORTANT!
Read this guide before you begin
using the product.

Be Strong. Stay Strong.TM
SECTION 1: Getting to know the
SelectTech®552 Dumbbells
Introducing Bowflex®SelectTech®
552 Dumbbells
Bowflex®has been making quality strength and cardio
products for over 20 years. SelectTech®dumbbells are
no exception. They represent some of the latest tech-
nology in strength training offering the user from 5-52
pounds of weight at the turn of a dial.

Be Strong. Stay Strong.TM
SECTION 2: Key Components

SECTION 3: Safety Information
SelectTech®Dumbbell Safety
»
You will notice that there are weight increments from 5 to
52.5 lbs on both adjustment knobs. To properly select a
given weight (20 lbs for example), both adjustment knobs
should be rotated until 20 is aligned with the arrow located
on the outward edge of the Bowflex®nameplate.
»
The dumbbell handle and weight plates are symmetrical.
This means that one may insert the handle with either end
facing the user provided that you have selected the same
weight number on both ends of the dumbbell.
»
When either returning or removing the dumbbell to or from
the base, do so in a vertical motion, perpendicular to the
base. Try not to tilt the dumbbell or move it laterally (parallel
to the base) until it is fully clear of the unselected weight
plates.
»
Confirm that the plates are
installed in the correct order and
direction, as shown. If the plates
are not correctly installed, the
Locking Tabs may not prop-
erly engage and the plates may
unintentionally drop.
»
Never attempt to force the adjustment knob to rotate when
the dumbbell has been removed from the base.
»
Never allow the dumbbells to drop freely to the ground.
Damage to the product and potential personal injury may
occur.
»
Never allow dumbbells to forcefully bump together during
use. Damage to the product and potential injury may occur.
»
Never attempt to disassemble the SelectTech®dumbbell
handle or base assembly — the product is not designed to
be user-serviced. Contact the front desk for service.
»
Before beginning your workout, make certain that your sur-
roundings are free from potential interference.
Disclaimer
»
Note that usage of fitness equipment is at your own risk and
should match your level of ability, coordination and overall
physical fitness. Always consult a physician before begin-
ning any new exercise program. Only he or she can determine
if this exercise program is appropriate for your particular
age and condition. If you experience any lightheadedness,
dizziness or shortness of breath while exercising, stop the
exercise and consult your physician immediately.
»
If you have any questions regarding the operation or usage of
Bowflex
®
SelectTech
®
552 dumbbells, consult hotel personnel.
©2007. Nautilus, Inc. All Rights Reserved. Bowflex, the Bowflex logo, Club Bowflex, SelectTech and Be Strong.
Stay Strong are either registered trademarks or trademarks of Nautilus, Inc. All other marks are either registered
trademarks or trademarks of their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Dr.,
Vancouver, WA 98683. USE AT YOUR OWN RISK.
Be Strong. Stay Strong.TM

Be Strong. Stay Strong.TM
SECTION 4: Exercises
Wide Rows
Muscles Worked:
Rear deltoid, rear portion of the middle deltoid,
posterior rotator cuff, upper lats and teres minor
Key Points:
»
Place the feet in a comfortable shoulder width
position.
»
Keep the chest lifted, abs tight and a very slight
arch in the lower back.
»
Lean forward slightly at the hip while keeping
the upper body in alignment.
»
Your forearms should always point in the direc-
tion of the dumbbells.
START:
»
While standing holding the dumb-
bells, 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 behind you.
ACTION:
»
Allow your arms to bend as you
go, move your elbows outward and
backward keeping a 70-90 degree
angle between your upper arms and
your torso.
»
Move until your elbows are slightly
behind your shoulders, then slowly
reverse the action keeping the rear
shoulder muscles tightened during
the entire motion.
START: FINISH:
Lateral Raise
Muscles Worked:
Front and middle deltoids
Key Points:
»
Do not swing the arms upward or move the
trunk during the motion.
»
Maintain good spinal alignment.
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 tight and a
slight curve in the lower back.
ACTION:
»
Raise arms directly outward, then
upward, to approximately shoulder
height.
»
Lift your hand and elbow at the same
speed.
»
Do turn or rotate your arms while
raising them.
»
Keep the side of your arm/elbow
facing out/up throughout the
movement.
START: FINISH: