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Inleiding
Gefeliciteerd met de aanschaf van de Bowflex
®
SelectTech
®
-halterset. Deze innovatieve halter is een veelzijdig
trainingsinstrument dat u zal helpen uw fitnessdoel te bereiken. Dit product is zorgvuldig ontworpen en vervaardigd
om een breed scala aan gewichtsopties te verstrekken, vanaf 4,5 kg tot maar liefst 40,8 kg. Om het product ten volle
te benutten is het van essentieel belang dat u deze gebruikershandleiding aandachtig leest vóór het gebruik van de
SelectTech
®
-halter.
Bewaar het oorspronkelijke bewijs van aankoop en noteer de volgende informatie om de garantieon-
dersteuning te valideren:
Serienummer ___________________________ Serienummer __________________________
Datum van aankoop ____________________
Neem contact op met uw lokale verdeler om uw productgarantie te registreren.
Om uw plaatselijke verdeler te vinden gaat u naar: www.bowflexinternational.com
Als u vragen hebt of problemen ondervindt met uw product, neem dan contact op met uw lokale Bowflex-verdeler.
Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Klantendienst: Noord-Amerika (800) 605-3369, csnls@nautilus.com | buiten de
VS +01-360-859-5180, technics-APLA@nautilus.com |
Gedrukt in China | © 2006 Nautilus, Inc.
Belangrijke veiligheidsvoorschriften ............................ 3
Waarschuwingsklevers voor de veiligheid en
serienummer ..................................................................... 3
Productspecificaties ....................................................... 4
Kenmerken ........................................................................ 4
SelectTech
®
Bediening ................................................... 5
Uw Bowflex
®
SelectTech
®
-halters leren kennen
5
De werking van het vergrendelmechanisme begrijpen
6
Het testen van de correcte vergrendeling ...... 6
Onderhoud......................................................................... 8
Halterstand........................................................................ 8
Gids voor het oplossen van problemen ....................... 9
Test vergrendelmechanisme ............................. 10
Beenoefeningen ............................................................... 11
Brede squats ........................................................ 11
Kuitoefeningen ..................................................... 11
Doorbuigen vanuit stilstand ............................... 11
Heffen met gestrekte benen .............................. 12
Achterwaarts doorbuigen .................................. 12
Borstoefeningen............................................................... 13
Chest Press in lighouding................................... 13
Chest Press in schuine zithouding ................... 13
Chest Fly in lighouding ........................................ 13
Chest Fly in schuine zithouding ........................ 14
Chest Fly in neerwaartse lighouding ................ 14
Armoefeningen ................................................................. 15
Rechtstaande bicepsoefeningen ...................... 15
Bicepsconcentratieoefeningen ......................... 15
Bicepsoefeningen in schuine zithouding ........ 15
Scott curls - rechtstaande
bicepsconcentratieoefeningen .................................... 16
Tricepsverlenging over het hoofd ..................... 16
Achterwaartse tricepsoefening ........................ 16
Tricepsverlenging in lighouding ........................ 17
Hamerbicepsoefeningen .................................... 17
Rugoefeningen ................................................................. 18
Roeioefening met één arm - afwisselende
roeibewegingen ............................................................... 18
Brede roeioefeningen ......................................... 18
Tillen ....................................................................... 18
Buikspieroefeningen ....................................................... 19
Ab crunch.............................................................. 19
Achterwaartse crunch ....................................... 19
Zijwaarts draaiende crunch .............................. 19
Schouderoefeningen ....................................................... 20
Rechtstaande Shoulder Press ........................... 20
Zijwaarts heffen ................................................... 20
Opdrukken boven het hoofd in zithouding ....... 20
Voorwaarts heffen ............................................... 21
Roeioefening voor deltaspieren ........................ 21
Schouderophalingen ........................................... 21
Schema van de spieren .................................................. 22
Inhoudsopgave
2
2


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