Nautilus SELECTTECH 552 Manuel d'utilisateur

Be Strong.™P/N: 000-6069 Rev C (06/2007)Owner’s ManualSelectTech® 552 Dumbbells

10 maintenance Optional exercise bench and mat are available separately.Check out the selection of products available from Nautilus, Inc. at www.nauti

11Nautilus® SelectTech® Owner’s ManualtroubleshootingTroubleshooting guideProblem SolutionDumbbell handle does not fully insert into base when no pla

12 Workout 1 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight RepsFlat Chest PressOverhead PressLying Triceps ExtensionOverhead Triceps Ex

13Nautilus® SelectTech® Owner’s ManualWorkout 5 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps30d Incline Chest PressLateral RaiseO

14 Workout 10 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight RepsStiff-Leg Dead LiftWide SquatCalf RaiseReverse CrunchLying Trunk Rotati

15Nautilus® SelectTech® Owner’s ManualWorkout 15 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight RepsFlat FlyFlat Chest PressSeated Overh

16 BREAKFAST: 300-335 caloriesA. 1/2 New York style bagel (125) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110)B.

17Nautilus® SelectTech® Owner’s ManualBREAKFAST: 455-490 caloriesA. 1 New York style bagel (250) 2 TBSP of cream cheese or 1 TSP of peanut butter (1

18 Leg ExercisesWide SquatsSTART ACTIONSTART• Grab the dumbbell with both hands and stand with you feet slightly wider than shoulder width apart.• S

19Nautilus® SelectTech® Owner’s ManualLeg ExercisesStationary LungesStiff-leg Dead LiftSTART ACTIONSTART• Stand with your feet approximately shoulder

2 preface Congratulations on the your purchase of the Nautilus® SelectTech® Dumbbell set. This innovative dumbbell is a versatile training tool that w

20 Leg ExercisesReverse LungeSTART ACTIONSTART• Stand with your feet together.• Hold the dumbbells at your sides with your palms facing inward.• Ke

21Nautilus® SelectTech® Owner’s ManualChest ExercisesFlat Chest PressIncline Chest PressSTART ACTIONMuscles workedPectoralis major, deltoids and trice

22 Chest ExercisesFlat Chest FlyIncline Chest FlySTART ACTIONSTART• Grab the dumbbells and lie back on the bench.• Rotate your upper arms away from

23Nautilus® SelectTech® Owner’s ManualChest ExercisesDecline Chest PressSTART ACTIONSTART• Grab the dumbbells and lie back on the bench.• Bend your e

24 Arm ExercisesStanding CurlsConcentration CurlsSTART ACTIONSTART• Sit on the bench sideways and place your feet flat on the floor slightly wider th

25Nautilus® SelectTech® Owner’s ManualArm ExercisesIncline Bench CurlsScott Curls — Standing Concentration CurlsSTART ACTIONSTART• Grab the dumbbell

26 Arm ExercisesOverhead Triceps ExtensionTriceps KickbackSTART ACTIONSTART• Kneel with one leg on the bench, bend forward at the hips and place one

27Nautilus® SelectTech® Owner’s ManualArm ExercisesLying Triceps ExtensionHammer CurlsSTART ACTIONSTART• Stand with your feet shoulder width apart an

28 Back ExercisesSingle Arm Row — Alternating RowsWide RowsSTART ACTIONSTART• While standing holding the dumbbells, lean forward at the hip allowing

29Nautilus® SelectTech® Owner’s ManualBack ExercisesDead LiftsSTART ACTIONSTART• Position your feet in line with the dumbbell about shoulder width ap

3Nautilus® SelectTech® Owner’s Manualtable of contentsIMPORTANT SAFETY INSTRUCTIONS ... 4PRODUCT SPECIFICATIONS ...

30 Ab CrunchReverse CrunchSTART ACTIONSTART• Lie on your back with your head resting on the bench.• Bend your knees fully.• Determine these positio

31Nautilus® SelectTech® Owner’s ManualAbdominal ExercisesLying Trunk RotationTwisting Side CrunchSTART ACTIONSTART• Lie back flat on the bench and pl

32 Abdominal ExercisesLying Leg RaiseSTART ACTIONSTART• Lie on your back with your head resting on the bench.• Tighten your abs and flatten your bac

33Nautilus® SelectTech® Owner’s ManualShoulder ExercisesStanding Shoulder PressLateral RaiseSTART ACTIONSTART• Grab the dumbbells with the palms faci

34 Shoulder ExercisesSeated Overhead PressFront RaiseSTART ACTIONSTART• Grab the dumbbells and stand up straight.• Feet should be approximately shou

35Nautilus® SelectTech® Owner’s ManualShoulder ExercisesRear Delt RowShrugsSTART ACTIONSTART• Grab the dumbbells and stand up straight.• Feet should

36 limited warrantyAll Nautilus® exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship. Warrant

Nautilus® SelectTech® Dumbbells Product Registration CardIMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASEThanks for filling out this questionnaire. Your ans

What Is CoveredNautilus, Inc. warrants to the original purchaser of the Nautilus® SelectTech® Dumbbells that the Nautilus® SelectTech™ equipment is fr

39Nautilus® SelectTech® Owner’s Manualimportant contact numbersIf you need assistance, please have both the serial number of your machine and the date

4 safety requirementsIMPORTANT SAFETY INFORMATION: SAVE THESE INSTRUCTIONSThe following definition applies to the word “Warning” found throughout this

Be Strong.™For more information about SelectTech® dumbbells or other Nautilus® equipment for your home, visit www.Nautilus.com.© 2007 Nautilus, Inc.

5Nautilus® SelectTech® Owner’s Manualproduct specifications and termsDumbbell Assembly Weight = Approx. 23.6 kilograms (58 lbs.)40 cm 23 cm 20.5 cm(1

6 selecttech® operation Figure 1Figure 2Weight will increment in the following 15 steps: 5 7.5 10 12.5 15 17.5 20 22.5 25 30 35 40 45 50

7Nautilus® SelectTech® Owner’s Manualselecttech® locking mechanismUnderstanding and testing the locking mechanism functionThe Nautilus® SelectTech® Du

8 weight selection Side 1 Side 2 Total dumbbell weight Weight settings selected 20 lbs (9 kg) 30 lbs (13.6 kg) 25 lbs (11.4

9Nautilus® SelectTech® Owner’s ManualStart the biceps curl with a neutral wrist and forearm position (palm facing leg). As the curl progresses from th