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General| Type | Home Gym |
|---|---|
| Model | NS 200X |
| Material | Steel |
| Number of Stations | 1 |
| Weight Stack | 68 kg |
| Color | Black |
Key safety guidelines and warnings for using the Nautilus NS200X home gym equipment.
Identifies and labels key parts of the Nautilus NS200X home gym, including grips and weight stack.
Instructions on how to select and adjust the weight on the Nautilus NS200X.
Guides on adjusting the seat, seat back, and press arm for optimal exercise positioning.
Explanation of the dual grip handles for user comfort and muscle isolation.
Details on using different grip types like regular, hand cuff, and ankle cuff for various exercises.
Daily inspection and cleaning procedures for the weight machine to ensure safe operation.
Weekly cleaning recommendations, including using ammonia-based cleaner and touch-up paint.
Lubrication and cleaning of guide rods for smooth operation and longevity.
Explains key fitness components like strength, endurance, power, body composition, balance, flexibility, and cardio.
Steps and principles for designing a personal workout program, including training variables and progression.
A quick, effective workout routine for building a better body in approximately 20 minutes.
A four-day split system routine for advanced users to improve conditioning and muscle groups.
A 3-day on, 1-day off program focused on bodybuilding, muscle group failure, and proper form.
An advanced 3-day per week program focused on overall strength development and muscle exhaustion.
Instructions for performing the chest press exercise, targeting pectoralis major and deltoids.
Guide for the incline chest press, focusing on the upper chest muscles and anterior deltoids.
Detailed instructions for the Pec Dec exercise, targeting chest and front shoulder muscles.
How to perform the front shoulder raise, focusing on front deltoids and anterior middle deltoids.
Instructions for rear deltoid rows, targeting rear deltoids, upper back, and traps.
Guidance on the seated shoulder press, working front and middle deltoids, and triceps.
Instructions for lateral shoulder raise, targeting side shoulder muscles and upper trapezius.
Detailed instructions for wide pulldowns, emphasizing latissimus dorsi, teres major, and rear deltoid.
Guide for reverse grip pulldowns, targeting latissimus dorsi, teres major, and biceps.
Instructions for seated lat rows, engaging latissimus dorsi, teres major, rear deltoid, and biceps.
How to perform the seated low row, targeting latissimus dorsi, teres major, rear deltoid, and biceps.
Exercise for lower back muscles, erector spinae, gluteus maximus, and hamstrings.
Instructions for single arm row, working latissimus dorsi, teres major, rear deltoid, and biceps.
How to perform an upright row, targeting upper back muscles and biceps.
Instructions for triceps kickback, focusing on the triceps muscles on the back of the upper arms.
Guide for triceps pushdown, emphasizing triceps muscles for arm straightening.
Instructions for standing biceps curl, developing biceps, brachialis, and brachioradialis muscles.
How to perform seated triceps extension, targeting triceps muscles of the upper arms.
Instructions for leg extension, strengthening quadriceps for knee stability and power.
How to perform standing leg curl to strengthen the buttocks area (gluteus maximus).
Instructions for standing hip extension, strengthening buttocks area (gluteus maximus).
Exercise to emphasize lower leg and calf muscles (gastrocnemius and soleus).
Instructions for standing hip abduction, strengthening side hip muscles (gluteus medius).
Exercise to strengthen inner thigh muscles (adductor groups) and hip stabilizer muscles.
Exercise targeting abdominal muscles including rectus abdominus and obliques.
Details on what is covered under the Nautilus Home Gym warranty, including frame and parts.
Information on how to get service and what is excluded from the warranty coverage.
Contact information for North America and innovation center customer service.
Contact details for international offices in Switzerland, Germany, Italy, UK, and China.
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