Transcript NAUTILUS

NAUTILUS
The “cam”
• It is this unique shaped pulley
that gives nautilus equipment
its name.
• The cam gives the weight lifter
consistent FEEL of resistance
throughout the lift.
• This actually accures as a
result of a variable resistance
that has been design to into
account for the biomechanical
advantages and diadvanages
of the common easy and stick
points to a lift.
BENEFITS OF NAUTILUS EQUIPMENT
• VARIABLE RESISTANCE RESULTING IN A
SMOOTH AND CONSISTANT FEEL THROUGHOUT
THE LIFT.
• MUSCLE ISOLATION - GREAT FOR
REHABILITATION AND STRENGTHENING
SPECIFIC AREAS OF THE BODY.
• DESIGNED TO HELP ONE LIFT GO THROUGH A
FULL RANGE OF MOTION INCREASING ONES
FLEXIBILITY.
DOES WEIGHT LIFTING MAKE A
PERSON LOSE FLEXIBILITY?
• NOT IF YOU LIFT THROUGH A FULLL RANGE OF MOTION!
•
INCORERECT LIFTING CAUSES MUSCLES TIGHTNESS
• IF YOU EXERCISE THROUGH A FULL RANGE OF MOTION YOU CAN INCREASE
YOUR FLEXIBILITY AS YOU LIFT.
• NAUTILUS EQUIPMENT HAS BEEN DIESIGNED TO HELP YOU LIFT THROUGH A
FULL RANGE OF MOTION
• THIS MEANS THAT YOU SHOULD LIFT THE WEIGHT AS HIGH AS POSSIBLE
AND LOWER IT AS LOW AS POSSIBLE WITH OUT THE WEIGHT PLAT ACTUALLY
TOUCHING EACH OTHER
WILL WEIGHT TRAINING MAKE ME
LOOK UNNATURALLY BULKY?
• NO.
• EVERYONE HAS A CERTAIN BODY TYPE THAT THEY ARE BORN
WITH. WE CAN ALTER THIS SOME, BUT ONLY TO A DEGREE.
• GIRLS TEND NOT TO GET AS BIG AS GUYS AS A RESULT OF
DIFFERENT HORMONES.
• GUYS GET BIGGER BECAUSE THEY HAVE HIGHER LEVELS OF
TESTOSTERONE.
• LIFTING HEAVEY WEIGHTS WITH FEW REPITITONS USUALLY
LEADS TO BIGGER MUSCLES.
• LIFTING LOWER WEIGHTS MORE REPITITIONS USUALLY LEADS
TO MORE DEFINED MUSCLES WITH A HIGHER TOLERANCE FOR
ENDURANCE
BODY TYPES
• ENDOMORPHS
– HEAVEY SET
• MESOMORPHS
– STOUT AND MUSCULAR
• ECTOMORPHS
– SLENDER
CHILDREN SHOULD NEVER LIFT
WEIGHTS. TRUE OR FALSE?
• FALSE!
• CHILDREN RUN JUMP CLIMB AND LIFT THEMSELVES UP ALL THE
TIME IN THE PLAY GROUND. THE ACTIVE CHILD LIFTS THEIR
OWN WEIGHT NATURALLY EVERY DAY.
• HOWEVER, WEIGHT LIFTING SHOULD BE DONE ONLY IN A
SUPERVISED SETTING.
• CORRECT TECHNIQUE IS A MUST!
• HEAVEY WEIGHTS MAY BE DANGEROUS AND NEED NOT BE A
PART OF A PREADALESANT TRAINING PROGRAM.
• PROPER WEIGHT LIFTING CAN NOTONLY BE SAFE BUT CAN BE
VERY BENEFITIAL AS WELL.
PROPER LIFTING
• THE POSITIVE PHASE
• THE NEGATIVE PHASE
• 2 SECONDS ON THE WAY UP
• 4 SECONDS ON THE WAY DOWN
• GO ALL THE WAY DOWN
• THE MUSCLE SHORTENS DURING
THIS PHASE
• GO ALL THE WAY UP!
• THE MUSCLE LENGTHENS DURING
THIS PHASE.
• NEGATIVE CONTRACTIONS ARE
JUST AS BENEFITIAL AS A
POSITIVE AND SOMETMES EVEN
MORE SO.
HOW MUCH WEIGHT SHOULD YOU
LIFT?
•
YOU SHOULD START OFF WITH A WEIGHT THAT YOU CAN DO
WITH GOOD FORM AND TO THE CORRECT COUNT OF 2 SECONDS
POSTIVE AND 4 SECONDS NEGATIVE 12 TIMES.
• THEN MOVE THE WIEGHTS UP ONE PLATE AND AND LIFT IT UP
TO 8-12 REPITITIONS WITH GOOD FORM.
• IF YOU ARE NOT KEEPING GOOD FORM OR UNABLE TO STAY TO
THE CORRECT COUNT YOU ARE LIFTING TO MUCH WIEGHT AND
SHOULD DROP BACK TO THE PREVIOUS WEIGHT.
• GOOD FORM IS WHEN YOU LIFT WITH CORRECT POSTURE AND
WEIGHT ROOM
PROCEDURES
• COME IN AND SIT DOWN QUIETLY AT A STATION OR BENCH
• CHECK YOUR SEAT SETTING AND ADJUST YOUR WEIGHT
SETTING.
• NEVER ADJUST YOUR WEIGHTS OR SEATS WHILE THE CLASS IS
LIFTING
• NO TALKING WHILE LIFTING
• START YOUR LIFT WHEN THE COACH SAYS TO BEGIN.
• YOU SHULD NEVER CLANG THE WEIGHTS OR DROP THEM!
LETS GET FIT, GET STRONGER AND HA
SOME FUN!!
IN THE FOLLOWING SEGMENTS YOU WILL
LEARN THE CORRECT TECHINUE AND THE
MUSCLE (PRIME MOVER) WORKED ON
EACH NAUTILUS MACHINE
UPPER NECK AND SHOULDERS
• THE MUSCLE WORKED
IS THE TRAPEZIUS
• PLACE PALMS UP
• KEEP YOUR BACK FLAT
• SHRUG YOUR
SHOULDERS UP TO 2
SEC. AND DOWN TO 4
SEC.
MULTI-PURPOSE MACHINE
• THE MUSCLE WORKED IS THE
GASTROCMEMIUS (OR CALVE
MUSCLE)
• SLIP THE BELT AROUND YOUR
WAIST
• STEP UP ON THE FIRST STEP AND
HOLD THE BAR IN FRONT OF YOU
• RAISE UP ON YOUR TOES AS HIGH
AS YOU CAN TO A COUNT OF TWO
• LOWER DOWNAS FAR AS
POSSIBLE TO A COUNT OF FOUR
•
BEHIND THE NECK
• THE MUSCLE WORKED IS THE
LATISIMUS DORSI.
• ISIT IN THE SEAT WITH YOUR
BACK FLAT UP AGAINST THE BACK
REST.
• LIFT YOUR ARMS UP STRAIGHT
OVER YOUR HEAD WITH YOUR
PALMS FACING OUT.
• PULL YOUR ARMS DOWN TO YOUR
SIDE TO A COUNT OF TWO. KEEP
YOUR POALMS FACING OUT.
• LOWER THE WEIGHTS TO A COUNT
OF FOUR.
MILITARY PRESS
• MUSCLES WORKED DELTOIDS, TRICEPS AND
TRAPEZIUS
• HOLD THE HANDLES AND
PUSH THE BARS UP TO
ACOUNT OF TWO
• LOWER TO A COUNT OF
FOUR
Double Deltoid
• The muscles worked are
the trapezius and
deltoids.
• Sit with your back flat
• hold on to the bars with
the back of your hands
against the pads
• lift your elbows up to a
count of 2.
• Lower to a count of 4.
Multi - Biceps
• The muscle worked is
the biceps.
• Sit in machine with
the seat adjusted with
such that your
shoulders are slightly
than your elbows.
• Lift up to a count of
two and lower to a
count of four.
Multi-Triceps
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THHE MUSCLE WORKED IS THE TRICEPS
CATION THIS MACHINE CAN BE
DANGEROUS GETTING INTO AND OUT OF IF
YOU LET GO OF THE HAND PAD!
PUSH THE HAND PAD UP AND SIT IN THE
SEAT . MAKE SURE IT IS ADJUSTED SUCH
THAT YOUR SHOULDERS ARE SLIGHTLY
BELOW YOUR ELBOWS.
YOUR ELBOW SHOULD REST ON THE PAD
EVEN WITH THE CAM.
RAISE THE WEIGHT TO 2SEC. AND LOWER
THEM TO A COUNT OF FOUR.
CRUNCH MACHINE
• MUSCLE WORKED IS THE RECTUS
ABDOMINUS
• AJUST THE SEAT SUCH THAT YOUR
BELLY BUTTON LINES UP WITH THE
CAM .
• TAKE HOLD OF THE HANDLES AND
HOOK YOUR ANKLES UNDER THE
SEAT ON THE PADS
• PULL YOUR ELBOWS TOWARDS
YOUR KNEES FOR A COUNT OF
TWO
• PAUSE
• LOWER TO ACOUNT OF FOUR
LEG EXTENTION
• THE MUSCLES WORKED
ARE THE QUADRACEPS
• SIT IN THE SEAT WITH YOUR
BACK FLAT - USE THE BACK REST
IF NECESSARY
• HOLD ON TO THE HANDLES BELOW
THE SEAT
• EXTEND YOUR KNEES TO A COUNT
OF 2 .
• LOWER THE WIEGHTS TO A COUNT
OF 4.
LEG CURL
• THE MUSCLES WORKED IS
THE HAMSTRINGS.
• LAY DOWN WITH YOUR LEGS
UNDER THE LEG PADS AND
HOLD ON TO THE HANDLES
UNJDER THE SEAT NEAR
YOUR SHOULDERS
• LIFT THE PADS UP TO YOUR
REAR END TO A COUNT OF
TWO.
• LOWER TO A COUNT OF FOUR
DOUBLE CHEST EXERCISE #1
• THE MUSCLES WORKED ARE THE
PECTORALIS MAJOR AND MINOR.
• SIT IN THE SEAT WHICH SHOULD
BE AJUSTED SO THAT YOUR
SHOULDERS LINE UP WITH THE
CAMS ABOVE YOU.
• TAKE HOLD OF THE HANDLES SUCH
THAT YOUR FORARMS ARE
AGAINST THE PADS.
• PULL YOUR ELBOWS TOGETHER TO
A COUNT OF 2.
• LOWER THE WEIGHTS OT A COUNT
OF 4.
DOUBLE CHEST EXERCISE #2
• SIT IN THE SEAT AS AJUSTED
PREVIOUSLY.
• PUSH THE LEG PEDAL FORWARD
WITH YOUR FEET RAISEING THE
HANDLES FORWARD.
• GRASP THEM AND LIFT YOUR FEET
OFF THE PEDAL ALLOWING THE
WEIGHTS TO BE PLACED ON THE
HANDLES.
• PUSH THE WEIGHT UP TO A COUNT
OF 2 KEEPING YOUR BACK FLAT ON
THE BENCH.
• LOWER TO A COUNT OF 4.
PULL OVER EXERCISE #1
• THE MUSCLES WORKED ARE THE
BICEPS, PECTORALIS GROUP AND
THE LATISSIMUS DORSI
• SIT IN THE SEAT WITH THE SEAT
LOW SO THAT YOU CAN GET FULL
EXTENTION OF THE ARMS.
• USE THE SEAT BELT AND AND
TIGHTEN.
• GRASP THE HANDLES ABOVE YOU
AND AND PULL DOWN TO A COUNT
OF 2
• LOWER TO ACOUNT OF 4
PULL OVER EXERCISE #2
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ADJUST THE SEAT SO THAT YOUR
SHOULDERS LINE UP WITH THE CAMS
PUSH THE FOOT PEDAL DOWN TO
LOWER THE WEIGHT BAR.
PUT YOUR ELBOWS ON THE PADS AND
GRASP THE BARS BEHIND YOUR HEAD.
CAREFULLY LIFT YOUR FEET OFF THE
FOOT PEDAL TRANSFERING THE
WEIGHT TO THE PULL DOWN BAR.
PULL THE BAR DOWN TO ACOUNT OF 2
TOWARDS YUOUR BELLY BUTTON.
LOWER THE WEIGHTS TO A COUNT OF
FOUR.
YOU HAVE DONE IT!
CONSISTANCY IT THE KEY TO ANY
EXERCISE PROGRAM. START OFF SLOW
AND STICK WITH IT!