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Be Strong. Stay Strong.TM SECTION 2: Key Components SECTION 1: Getting to know the SelectTech® 552 Dumbbells SECTION 3: Safety Information Fitness Guide Bowflex® SelectTech® 552 Dumbbells and Stability Ball SECTION 4: Exercises IMPORTANT! Read this guide before you begin using the product. 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 technology in strength training offering the user from 5-52 pounds of weight at the turn of a dial. 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 technology 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 2: Key Components 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. 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. » When either returning or removing the dumbbell to or from 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 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 the dumbbell has been removed from the base. » Never allow the dumbbells to drop freely to the ground. Damage to the product and potential personal injury may occur. » Never allow dumbbells to forcefully bump together during use. Damage to the product and potential injury may occur. » Never attempt to disassemble the SelectTech® dumbbell 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 surroundings are free from potential interference. Disclaimer » Note that usage of fitness equipment is at your own risk and 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 position. » Keep the chest lifted, abs tight and a very slight arch in the lower back. » Lean forward slightly at the hip while keeping the upper body in alignment. » Your forearms should always point in the direction of the dumbbells. START: FINISH: START: » While standing holding the dumbbells, lean forward at the hip allowing the arms to extend directly in line with the resistance. » Keep your spine in a stable position. » Rotate the shoulder so that you palms are facing behind you. ACTION: » Allow your arms to bend as you 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 trunk during the motion. » Maintain good spinal alignment...