Nautilus VKR STRENGTH SYSTEM 1160 user manual

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®
Nautilus NT-1150 & 1160 VKR Strength System
Owner’s Manual & Fitness Handbook
1886 Prairie Way / Louisville, Colorado 80027
1.800.864.1270 / www.nautilus.com
©2004, Nautilus Inc. All Rights Reserved. Nautilus is a registered trademark of Nautilus, Inc.

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Table of Contents Warranty Information ......................................... .1 WARNING! Get to Know Your Machine ................................ 2 Before beginning any exercise program consult Machine Maintenance......................................... .3 Define Your Goals .............................................3-4 your physician or health care professional. Only Exercises: he or she can determine the exercise program Dip ..........................................................

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Get To Know Your Machine Machine Maintenance When you buy any exercise equipment you need As a supplier of fitness equipment to health Daily: Weekly: stability, durability, and quality and you want long clubs worldwide, the Nautilus name has become After each use, wipe machine free of sweat with a If used often, your machine should be thoroughly term results. But these alone are not enough: synonymous with clean, dry cloth. Upholstery can be cleaned with a cleaned using a clean cloth and an

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® Define Your Goals Nautilus VKR Exercises Reaching Your Goals Remember your cardiovascular component: Dip Elbow Extension with Shoulder Flexion To reach your goals, follow a consistent, well- Any fitness program must contain a cardiovascular Muscles Worked: Triceps, Anterioir Deltoids Start: designed program that provides balanced fitness component to be complete. So complement • Face the machine, place your feet in the development to all parts of the body and includes your resistance tr

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® Nautilus VKR Exercises Muscle Chart Pull Up Shoulder Adduction with Elbow Flexion Muscles Worked: Triceps, Anterioir Deltoids Start: • Step onto the footrest and grasp the bar, palms facing forward, hands slightly wider than shoulder width. Action: • Pull your body upward by flexing your elbows, then drawing them tightly into your torso. • Slowly lower your body to the Start Sternocleidomastoid Trapezius Success Tips: position, keeping movement tight • Keep tension in your musc