Nautilus NT-1150 User Manual download pdf (Page 4)

Dip Elbow Extension with Shoulder Flexion

Define Your Goals

Reaching Your Goals

To reach your goals, 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.

Design Your Own Program

You may want to design your own personal

program specifically geared to your goals and

lifestyle. Designing a program is easy, as long as

you follow the guidelines below.

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:

Be sure to pair exercises that address compound

joint movements and single joint movements.

In addition, select exercises that address

complimentary muscle groups.

Put first things first:

During each session, first work 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 out the best formula, you must experiment

with several combinations of variables.

The variables are as follows:

• Training Frequency: The number of times you

train per week. We recommend daily activity

but not daily training of the same muscle

group.

• Training Intensity: The amount of resistance

used during your repetition.

• Training Volume: The number of repetitions

and sets performed.

• Rest 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:

• Isolate muscle groups: Focus work on specific

muscle groups.

• Progressive Loading: The gradual systematic

increase of repetitions, resistance and exercise

period.

Nautilus

VKR Exercises

Muscles Worked: Triceps, Anterioir Deltoids

Success Tips:

• Be very careful when lowering the body.

Use control and watch your range of

motion, taking care not to over-extend the

shoulder or over-flex the elbow

Start:

• Face the machine, place your feet in the

foot rests and grasp the handles using a

neutral grip., thumbs positioned inward.

• Extend your arms almost straight - elbows

and wrists positioned directly in line with

your shoulders.

• Keep your knees bent comfortably - do not

exceed a 90˚ angle.

Action:

• Slowly lower your body in a controlled

motion. Allow your elbow to bend to

nearly 90˚.

• Keep your shoulders positioned over your

hands.

• Return to Start position by straightening

your arms.

Finish

Start

Muscles Worked: Rectus Femorus, Iliacus,

Psoas Major, Psoas Minor, Rectus Abdominus

Success Tips:

• Keep hip flexors and abs tight throughout

motion.

• Do not use momentum to throw your legs

up into position.

• Stabilize your chest and shoulders.

Start:

• Facing away from the equipment, put your

feet on the support bar and your forearms

on the pads.

• Grasp the handles and stabilize your upper

body.

• Let your legs hang freely, so that your feet

are not on the machine or on the ground.

Action:

• Slowly move your thighs upward to 90˚ of

hip flexion.

• While tightening with your abs, curl your

spine slowly at the end of the motion.

• Let the lower leg hang freely, using only

your hip flexors and abs control the

movement.

• Slowly return to the Start position, keeping

tension in the muscles.

Vertical Knee Raise Hip Flexion with Knee Flexion

Finish

Start

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Nautilus NT-1150 User Manual Page 4

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