Assembly Manual
Page 1
... on so that the holes on the black Power Rod Assembly. #12 sheet metal screw Vertical Main Frame Secure the two parts together by tightening four of vertical main frame. Versatrainer Assembly Instructions 1-800-2669-3539 Vertical Extrusion 1) Rotate extrusion to upright position. 2) Lift pivot arm until extrusion screw holes align. 3) Turn...
... on so that the holes on the black Power Rod Assembly. #12 sheet metal screw Vertical Main Frame Secure the two parts together by tightening four of vertical main frame. Versatrainer Assembly Instructions 1-800-2669-3539 Vertical Extrusion 1) Rotate extrusion to upright position. 2) Lift pivot arm until extrusion screw holes align. 3) Turn...
Owners Manual
Page 4
...the resistance (lifting load) of this machine for safe operation of life. This machine is in personal injury or loss of the Bowflex® VersaTrainer® home gym. Do not prior to commencing an exercise Dprogram. R • Consult a physician prior to using this equipment...2.7m) of free space for loose parts or signs of this manual. A$ ! . ' % 2 R Prior to play on a solid level surface. • K eep children away from this condition; There is designed for children to want to using this weight. Bowflex® VersaTrainer® Owner's Manual If, at any...
...the resistance (lifting load) of this machine for safe operation of life. This machine is in personal injury or loss of the Bowflex® VersaTrainer® home gym. Do not prior to commencing an exercise Dprogram. R • Consult a physician prior to using this equipment...2.7m) of free space for loose parts or signs of this manual. A$ ! . ' % 2 R Prior to play on a solid level surface. • K eep children away from this condition; There is designed for children to want to using this weight. Bowflex® VersaTrainer® Owner's Manual If, at any...
Owners Manual
Page 5
Please read all safety precautions and warning information prior to replace any body parts directly over the top of the Bowflex® VersaTrainer® home gym. If you are physically able to handle. • Keep cables and Power Rod® unit...(1-800-628-8458). )--%$)!4%!#4)/.2%15)2%$ #!54)/. **NEED LOCATION AND TEXT OF ALL WARNING LABELS.** DRAFT Bowflex® VersaTrainer® Owner's Manual Exercises not in this manual are based on the Bowflex® VersaTrainer® exercise machine. Position yourself to the side while attaching rods. • Never attempt to ...
Please read all safety precautions and warning information prior to replace any body parts directly over the top of the Bowflex® VersaTrainer® home gym. If you are physically able to handle. • Keep cables and Power Rod® unit...(1-800-628-8458). )--%$)!4%!#4)/.2%15)2%$ #!54)/. **NEED LOCATION AND TEXT OF ALL WARNING LABELS.** DRAFT Bowflex® VersaTrainer® Owner's Manual Exercises not in this manual are based on the Bowflex® VersaTrainer® exercise machine. Position yourself to the side while attaching rods. • Never attempt to ...
Owners Manual
Page 8
Parts and Hardware Guide Contents of Box One: One VersaTrainer® Base Assembly T Two Posters One Owner's/Assembly Manual F One Video One Foam Neck Support A One Bolt Bag Containing: R ... Bag Parts Guide: Item #: Qty: 2 Descr: Tie Down Straps Contents of Box Two: One Power Rod® Assembly Item #: Qty: 1 Descr: Lap Belt Bolt Bag Parts Guide: Item #: T Qty: 4 Descr: #12 x 3/4" Pan Head Screw DRAF Item #: Qty: 1 Descr: 3/8" x 3-1/4" Bolt Item #: Qty: 1 Descr: Allen Wrench, Short Arm 5/16" Bowflex® VersaTrainer®...
Parts and Hardware Guide Contents of Box One: One VersaTrainer® Base Assembly T Two Posters One Owner's/Assembly Manual F One Video One Foam Neck Support A One Bolt Bag Containing: R ... Bag Parts Guide: Item #: Qty: 2 Descr: Tie Down Straps Contents of Box Two: One Power Rod® Assembly Item #: Qty: 1 Descr: Lap Belt Bolt Bag Parts Guide: Item #: T Qty: 4 Descr: #12 x 3/4" Pan Head Screw DRAF Item #: Qty: 1 Descr: 3/8" x 3-1/4" Bolt Item #: Qty: 1 Descr: Allen Wrench, Short Arm 5/16" Bowflex® VersaTrainer®...
Owners Manual
Page 9
...#12 x 3/4" Pan Head screws through the four holes (two on each side) on so that there are no F loose, or unattached parts prior to use could jeopardize your health. STEP 2: Lift pivot arm until extrusion screw holes align (see Figure A-2). R STEP 5: Tighten... all screws and bolts, and visually inspect the VersaTrainer® machine. Make sure that your VersaTrainer® exercise machine, it is VERY IMPORTANT to the main frame by tightening four of VersaTrainer® may require two people. Bowflex® VersaTrainer® Owner's Manual Pivot Arm Figure A-4 #12 Pan...
...#12 x 3/4" Pan Head screws through the four holes (two on each side) on so that there are no F loose, or unattached parts prior to use could jeopardize your health. STEP 2: Lift pivot arm until extrusion screw holes align (see Figure A-2). R STEP 5: Tighten... all screws and bolts, and visually inspect the VersaTrainer® machine. Make sure that your VersaTrainer® exercise machine, it is VERY IMPORTANT to the main frame by tightening four of VersaTrainer® may require two people. Bowflex® VersaTrainer® Owner's Manual Pivot Arm Figure A-4 #12 Pan...
Owners Manual
Page 11
... rods (see Figure 3-1). 4 - General:Before using your VersaTrainer® check all fasteners to keep your VersaTrainer® exercise machine in use . Bowflex® VersaTrainer® Owner's Manual 11 T 2 - The following are attached to deteriorate. Getting Started CARE OF THE VersaTrainer® The VersaTrainer® design uses very few moving parts, therefore the machine needs minimal maintenance. If...
... rods (see Figure 3-1). 4 - General:Before using your VersaTrainer® check all fasteners to keep your VersaTrainer® exercise machine in use . Bowflex® VersaTrainer® Owner's Manual 11 T 2 - The following are attached to deteriorate. Getting Started CARE OF THE VersaTrainer® The VersaTrainer® design uses very few moving parts, therefore the machine needs minimal maintenance. If...
Owners Manual
Page 19
... long distance or play a more consistent tennis game? Increased flexibility means an increased range of motion. You want to occur. Bowflex® VersaTrainer® Owner's Manual 19 Endurance training addresses the slow twitch, endurance muscle fibers which are some body building and/or aerobic ...to each exercise. center and both strength and size. Do you want a A balance of muscle strength in all parts of equal strength development in front an back (anterior and posterior); When a muscle contracts, its opposite muscle group must be truly...
... long distance or play a more consistent tennis game? Increased flexibility means an increased range of motion. You want to occur. Bowflex® VersaTrainer® Owner's Manual 19 Endurance training addresses the slow twitch, endurance muscle fibers which are some body building and/or aerobic ...to each exercise. center and both strength and size. Do you want a A balance of muscle strength in all parts of equal strength development in front an back (anterior and posterior); When a muscle contracts, its opposite muscle group must be truly...
Owners Manual
Page 20
... for two minutes. Using your kinesthetic sense can perform only the desired number of exercise intensity A so that you start with . 20 Bowflex® VersaTrainer® Owner's Manual The workout portion of the exercise routine. A good mental pre-workout routine is to sit, take a cool shower... to bring your body temperature down is an essential part of your fitness routine is a very natural motion for the cool down , relax again. Exercise...
... for two minutes. Using your kinesthetic sense can perform only the desired number of exercise intensity A so that you start with . 20 Bowflex® VersaTrainer® Owner's Manual The workout portion of the exercise routine. A good mental pre-workout routine is to sit, take a cool shower... to bring your body temperature down is an essential part of your fitness routine is a very natural motion for the cool down , relax again. Exercise...
Owners Manual
Page 29
... Roll your shoulders forward, up also tones the muscles of working arm. DRAF BREATHING TECHNIQUE: Breathe naturally, exhaling on top of the shoulder. Bowflex® VersaTrainer® Owner's Manual START FINISH START FINISH 29 Sitting erect the cables should be under control. PULLEY POSITION: Mid-body level. DR COMPLEMENTARY ...Draw upper arm in hitting a tennis ball or throwing any type of the A opposite side. BODY PLACEMENT: Side to stabilize upper part of the upper back and neck. SHOULDER EXERCISES Shoulder Shrugs BENEFIT: This great shoulder warm-up and back slowly.
... Roll your shoulders forward, up also tones the muscles of working arm. DRAF BREATHING TECHNIQUE: Breathe naturally, exhaling on top of the shoulder. Bowflex® VersaTrainer® Owner's Manual START FINISH START FINISH 29 Sitting erect the cables should be under control. PULLEY POSITION: Mid-body level. DR COMPLEMENTARY ...Draw upper arm in hitting a tennis ball or throwing any type of the A opposite side. BODY PLACEMENT: Side to stabilize upper part of the upper back and neck. SHOULDER EXERCISES Shoulder Shrugs BENEFIT: This great shoulder warm-up and back slowly.
Owners Manual
Page 30
STARTING POSITION: Grasp handle with opposite hand. FINISH START FINISH 30 Bowflex® VersaTrainer® Owner's Manual Draw the arm in the pectoral region and front of the shoulder. Use free hand to stabilize upper part of the arm when serving a tennis ball. COMPLEMENTARY EXERCISES: Reverse Fly Seated Row. R BODY PLACEMENT: Side to Power...
STARTING POSITION: Grasp handle with opposite hand. FINISH START FINISH 30 Bowflex® VersaTrainer® Owner's Manual Draw the arm in the pectoral region and front of the shoulder. Use free hand to stabilize upper part of the arm when serving a tennis ball. COMPLEMENTARY EXERCISES: Reverse Fly Seated Row. R BODY PLACEMENT: Side to Power...
Owners Manual
Page 41
... it moves. Circuit Training: A series of strength. for fast, explosive contractions - Flexibility is the continuation of motion. Bowflex® VersaTrainer® Owner's Manual 41 the rectus abdominis, internal and external obliques, and tranversus abdominis - in moving heavy resistance. Developing... and adduction. Extension: Return of four muscles - Fat: A basic energy source. Glossary Abdominals: A group of a body part from the basic anatomical position and closer tot he center. D Contraction: A contraction occurs when muscles are should joint flexion and...
... it moves. Circuit Training: A series of strength. for fast, explosive contractions - Flexibility is the continuation of motion. Bowflex® VersaTrainer® Owner's Manual 41 the rectus abdominis, internal and external obliques, and tranversus abdominis - in moving heavy resistance. Developing... and adduction. Extension: Return of four muscles - Fat: A basic energy source. Glossary Abdominals: A group of a body part from the basic anatomical position and closer tot he center. D Contraction: A contraction occurs when muscles are should joint flexion and...