Fitness Guide
Bowflex® SelectTech® 552 Dumbbells and Stability Ball
IMPORTANT!
Read this guide before you begin
using the product.
SECTION 1: Getting to know the
SelectTech® 552 Dumbbells
SECTION 2: Key Components
SECTION 3: Safety Information
SECTION 4: Exercises
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
Be Strong. Stay Strong.
TM
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.
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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.
Never allow dumbbells to forcefully bump together during
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use. Damage to the product and potential injury may occur.
Never attempt to disassemble the SelectTech® dumbbell
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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-
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roundings are free from potential interference.
Disclaimer
When either returning or removing the dumbbell to or from
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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
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installed in the correct order and
direction, as shown. If the plates
are not correctly installed, the
Locking Tabs may not properly engage and the plates may
unintentionally drop.
Never attempt to force the adjustment knob to rotate when
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the dumbbell has been removed from the base.
Never allow the dumbbells to drop freely to the ground.
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Damage to the product and potential personal injury may
occur.
Note that usage of fitness equipment is at your own risk and
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should match your level of ability, coordination and overall
physical fitness. Always consult a physician before beginning 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
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
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position.
Keep the chest lifted, abs tight and a very slight
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arch in the lower back.
Lean forward slightly at the hip while keeping
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the upper body in alignment.
Your forearms should always point in the direc-
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tion of the dumbbells.
START: FINISH:
START:
While standing holding the dumb-
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bells, lean forward at the hip allowing
the arms to extend directly in line with
the resistance.
Keep your spine in a stable position.
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Rotate the shoulder so that you palms
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are facing behind you.
ACTION:
Allow your arms to bend as you
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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.
Lateral Raise
Muscles Worked:
Front and middle deltoids
Key Points:
Do not swing the arms upward or move the
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trunk during the motion.
Maintain good spinal alignment.
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START: FINISH:
START:
Grab the dumbbells with the palms
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facing each other.
Stand with your feet slightly wider
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than shoulder width apart.
Maintain an erect spinal alignment
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with the chest lifted, abs tight and a
slight curve in the lower back.
ACTION:
Raise arms directly outward, then
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upward, to approximately shoulder
height.
Lift your hand and elbow at the same
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speed.
Do turn or rotate your arms while
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raising them.
Keep the side of your arm/elbow
»
facing out/up throughout the
movement.
Be Strong. Stay Strong.
TM
SECTION 5: Exercises
Stiff-Leg Dead Lift
Muscles Worked:
Hamstrings, glutes and spinal erectors
Key Points:
Your torso should move from standing vertical to leaning forward at
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the hips without rounding your spine during any part of the movement.
Keep the knees slightly bent.
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Only move as far as you can correctly.
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It is critical that you keep the chest lifted and do not allow your
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spine to round at any time during the movement.
Overhead Triceps Extension
Muscles Worked:
Triceps
START: FINISH:
START:
Stand with your feet approximately
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shoulder width apart
Hold the dumbbells down in front of
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your thighs with your palms facing
back.
Stand with a very slight bend at the
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knees.
Keep the chest lifted, abs tight and a
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very slight arch in your lower back.
ACTION:
Maintaining your knee position, slowly
»
bend forward at the hips moving your
butt backward.
Stop as your hamstings begin to get
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taut and before your back begins to
round.
Concentrate on tensing your ham-
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strings to pull you back up to the
starting position.
START: FINISH:
Key Points:
Keep your knees slightly bent with your feet approximately shoulder width
»
apart.
Keep your chest lifted, shoulders pinched together and a very slight arch in
»
your lower back.
Keep your upper arms and shoulders motionless and your wrists straight.
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Tighten your triceps throughout the exercise, using a controlled motion.
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START:
Kneel with one leg on the bench, bend
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forward at the hips and place one
hand on the bench.
Support yourself with one arm on the
»
bench and hold the dumbbell with the
other with your palm facing in.
Keeping your elbow bent, bring your
»
upper arm to your side, parallel to the
ground.
Be Strong. Stay Strong.
ACTION:
Straighten the elbow while keeping
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your upper arm completely still.
When the arm is completely straight,
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slowly return to the starting position.
TM
SECTION 5: Exercises
Standing Curls
Muscles Worked:
Biceps and other elbow flexors
Key Points:
Keep elbows at your sides.
»
Keep your wrists straight.
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Keep your trunk muscles tight and maintain a very slight arch in
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your lower back.
START: FINISH:
START:
Hold the dumbbells with your hands
»
facing forward.
Stand with your upper arms by your
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sides, lift your chest, tighten your
abdominals and maintain a very
slight arch in your lower back.
ACTION:
Curl the dumbbells forward, then
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upward, and then toward your
shoulders while keeping your elbows
at your sides and your upper arms
completely still.
Slowly lower to the starting position
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by performing the same arcing
motion.
Wide Squats
Muscles Worked:
Quadriceps, glutes, hamstrings and adductors
Key Points:
Keep the knees pointed in the same direction as the toes.
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Keep the head and neck in line with the trunk.
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Pay close attention to all alignment and stabilization issues on every part
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of each and repetition.
START: FINISH:
START:
Grab the dumbbell with both hands
»
and stand with you feet slightly wider
than shoulder width apart.
Slightly rotate your hips outward, feet
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and knees should be lined up in that
outward position as well.
Stabilize your torso by lifting your
»
chest, tightening your abs and
maintaining a slight arch in your
lower back.
ACTION:
Under control, slowly squat down by
»
sticking the hips back as the knees
start to bend.
Keep the chest up and the and back
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flat as the hips continue to move
backward.
Lower to approximately 90 degrees
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at the knees, unless otherwise
determined.
Return to the starting position.
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Do not lockout the knees at the top of
»
the squat.
Be Strong. Stay Strong.
TM
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