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Provides guidelines for safe operation, including pre-exercise checks and user responsibilities.
Lists and illustrates the various exercise stations available on the S912 gym.
Details the key adjustment points for customizing the machine for user comfort and effectiveness.
Explains how to select and adjust the weight resistance for exercises on the S912.
Guides on adjusting the seat pivot for leg extension, leg curl, and pressing exercises.
Instructions for adjusting the seat back tilt for various exercises like chest press, shoulder press, etc.
Details how to adjust the converging press arm for different pressing movements.
Instructions for adjusting foot pads for leg extension and leg curl exercises.
Guidance on adjusting the pec fly arms for optimal positioning.
How to adjust the seat for Pec Fly and Abdominal Crunch exercises.
Explanation on how to properly grip the handles for exercises.
Details on adjusting the length of the dual handle grips for cable exercises.
Provides foundational principles for effective strength training and progression.
Helps users define training goals like power, hypertrophy, or endurance.
Emphasizes proper body alignment and muscle activation for each exercise.
Explains the importance of maintaining the correct range of motion for exercises.
Guides on determining the appropriate level of effort for effective muscle stimulus.
Outlines recommended repetition ranges based on training goals.
Provides guidance on the number of sets and rest periods for optimal training.
Details how to select and progress weight or resistance for exercises.
Introduces core exercises and lists muscles worked for each station.
Detailed instructions for performing the Chest Press exercise correctly and safely.
Step-by-step guide for the Incline Press, including starting position and motion.
Instructions for the Shoulder Press exercise, focusing on form and safety.
Covers the Triceps Extension exercise, detailing muscles worked and technique.
Guide for performing the Lat Pulldown exercise, emphasizing proper form.
Instructions for the Leg Curl exercise, including starting position and motion.
Detailed steps for the Leg Extension exercise, focusing on quadriceps.
Instructions for the Leg Press exercise, covering form and safety.
Guide for the Seated Calf Raise, emphasizing lower leg muscles.
Instructions for the Pec Fly exercise, detailing chest and shoulder engagement.
Step-by-step guide for the Abdominal Crunch exercise.
Details for the Mid Row exercise, targeting upper back and biceps.
Instructions for the Arm Curl exercise, focusing on biceps development.
Guide for the Seated Row exercise, targeting upper back muscles.
General advice and recommendations for maintaining the S912 strength system.
Information on obtaining genuine Nautilus parts and contacting customer service.
Covers frequency, checks, and lubrication for ongoing equipment care.
Instructions for cleaning upholstery, painted surfaces, and plastic shielding.
A schedule outlining daily, weekly, and monthly maintenance tasks.
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