Brother Cs 4000 Manual | Free Full Fb2

File Name:Brother Cs 4000 Manual | Free Full Fb2.pdf

ENTER SITE »»» DOWNLOAD PDF
CLICK HERE »»» BOOK READER

Size: 2573 KB
Type: PDF, ePub, eBook
Uploaded: 25 May 2019, 15:32
Rating: 4.6/5 from 747 votes.
tatus: AVAILABLE
Last checked: 13 Minutes ago!
eBook includes PDF, ePub and Kindle version
In order to read or download Brother Cs 4000 Manual | Free Full Fb2 ebook, you need to create a FREE account.

✔ Register a free 1 month Trial Account.
✔ Download as many books as you like (Personal use)
✔ Cancel the membership at any time if not satisfied.
✔ Join Over 80000 Happy Readers

They should be controlled and pounds (136 kg). Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus Representative at 1-800-NAUTILUS (628-8458). Please review and understand the safety warning labels and their locations on the unit prior to use. If you do not have, or cannot find, or need to replace a warning label please call 1-800-NAUTILUS (1-800- 628-8458) to obtain a new label. Avoid crush hazard when folding the bench. Location: Top of the seat rail bracket. Figure 3 Label 4: See Figure 4 for “Caution” safety label. Stay clear of the leg when folding the leg extension. Location: Back of rear leg of leg extension. Please consult your physician before beginning any fitness or dietary program. Some of the names of the. You This program is scientifically designed for maximal should experiment with finding the proper amount fat loss over six weeks. It is important that you of resistance to use on each exercise. The exercises performed on it allowed the participants to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses. It is important that you accurately perform each task, then at the end of the six-week program, repeat the process in the same manner. Body Weight: Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams. By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage. Please read this section carefully. Take the caliper in your other hand and open the jaws. Clamp the jaws over the pinched skin and fat. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage. Baun, W.D, Baun, M.R., and Raven, P.B.

brother cs 4000 sewing machine manual, brother cs 4000 manual, brother cs 4000 manual, brother cs6000i manual, brother cs 4000 manual.

A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981. Female Male. This will eventually show you how many pounds of muscle were added to your body, after completing the program. For Example: Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30 fat, which amounts to 60 pounds (27.2 kg). Thus, his lean-body mass is 70, or 140 pounds (63.5 kg). Please include your name, address, and. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. The program is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie eating plan, and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan: Approximately 60 percent of the daily calories should be from carbohydrates. Drinking the recommended amount of water a dozen trips to the restroom, especially during the can seem like a challenge at first. For lunch, and a 300 calorie dinner (women), or 500 calorie best results, follow them exactly. Choice of bagel, cereal or shake. Spread (24) Tuna Salad Dinner 2 oz. Review your choices and adjust the Chicken (thin sliced), turkey (thin sliced), tuna shopping list accordingly. It may be helpful for you (canned in water), sirloin steak (lean). For now, follow recommended 4-second lifting and 4-second lowering the plan exactly as directed. Seated Wrist Extension eating plan. By then, however, you should know the value of being a smart shopper and a wise eater. EXERCISE DATE DATE DATE DATE DATE Sets 10, 9 Bench Reps 120, 130 Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets.

Training variables: When designing your own program there are several variables that, when mixed Know your current fitness level: Before you start properly, will equal the right fitness formula for any fitness program you should consult a physician you. Do not exaggerate breathing. Depth of inhalation and Cooling Down exhalation should be natural for the situation. Your satisfaction is guaranteed.All Rights Reserved. 16400 SE Nautilus Dr., Vancouver, Washington, USA 98683. Bowflex, Sport, Power Rod and the Bowflex and Nautilus logos are either registered. Bowflex, Sport, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc. With the Bowflex Sport home gym, best workout equipment for your needs can be confusing.If you don’t have these tools, you can find them at any hardware or department store for a reasonable price. To calculate the overall star rating and percentage breakdown by star, we don’t use a simple average. Instead, our system considers things like how recent a review is and if the reviewer bought the item on Amazon. It also analyzes reviews to verify trustworthiness. See All Buying Options Add to Wish List Disabling it will result in some disabled or missing features. You can still see all customer reviews for the product. I started out as a computer desk nerd with no strength and I've worked up to about average guy strength - I can bench about 200 bowflex pounds now, more than twice what I started at. So it works - just don't expect the miracles they advertise. The best thing about it is that is uses a pully system which makes it extremely versatile. The worst thing is the bows, which are elastic. If you can find a machine that uses pulleys like the Bowflex but has a weight stack instead of bows, that would be best, but I don't think there is one in this price range. Now for the tips. 1. The bows work by stretching, and can get stretched out of shape like a rubber band.

So make sure you tie them back with the included strap after every workout. I did this and it seemed to fix the issue. 2. By the same token, the resistance varies with temperature. I found this out by accident when my AC stopped working. The temp went up by 10 degrees and I was suddenly able to lift about 10 more. 3. The bows are not like physical weights. The resistance changes from easy at the beginning of the motion to hard at the end. Also I believe they are overall lighter than physical weights. 4. The weight labels on the bows don't add up mathematically. Another way to think of it in your head is that the 50lb is actually 60-ish in Bowflex units. This is also true for the jump from 25 to 30. Since there are only 2 10lbs weights I get around this by doing extra reps at 25 until I can finally do a full set at 30. You could also try raising the room temperature by about 5 degrees which should soften them up to start, and gradually increase it with each workout. 4. Despite what Dr. Bowflex says, the machine just isn't made for a cardio. I got a schwinn exercise bike to compensate for this. I immediately noticed being able to have longer workouts due to my increasing cardiovascular endurance. 5. The manual also states not to rest more than a minute between each exercise. I did this at first, but then (anecdotally) I discovered that if I rested longer in order to catch my breath, I could do more reps and make faster gains. 6. Certain exercises just don't work that well - basically anything involving legs, feet, or cardio. The supposed rows are not even worth it. Also the leg curls are very awkward. Finally the leg press might be worth it after you upgrade to 310 or 410 pounds, but at 210 even someone completely out of shape might find them wanting - mainly because your legs are the strongest part of your body, even on a sedentary person. On top of this it is hard to get the leg press strap to stay in place when you are first getting into position. 7.

In my case there were some exercises that hurt my joints. I've never had joint injuries that I know if, so it may just be my body shape. I'm pretty sure I did them correctly. However, in the manual it lists the muscle groups of each motion. Instead of trying exercises that hurt, I picked others that would exercise the same groups. Reviewed in the United States on June 19, 2006 I like my new Bowflex. Like the others it took me about 2 hours to assemble and the instructions were very clear until the last couple of steps. I like the versatility of the machine. If you are working out with a partner you can quickly change resistance and the cables around to do the different exercises. With two people you can switch from lat pull downs to leg extension with a resistance change in 1 minute or less. I think that is pretty good for a home machine that can do this much. But I can't get full range of motion on all the exercises so that knocks off one star. My issue with the Sport is the leg curl attachment. The manual does not show you how to configure the machine to do this exercise. I called the support line and they emailed me a file that shows you how to do it on another model (Xtreme). You cannot configure the Sport to support your torso while doing leg curls. On the Xtreme (current model) and Power Pro (old model) the bench reconfigures to provide support for your torso. The Sport's bench does not. According to Bowflex's telephone support you are supposed to prop yourself up on your elbows while doing this exercise (the first person I talked to said that you couldn't do leg curls with the Sport model). This is a great way to pull your lower back out of alignment. In the end, I decided to use a bag full of shop towels to support my midsection while doing this exercise. Having to use the bag of towels knocks off another star leaving 3. Please try again later. From the United StatesI've had this machine for 10 months now and I am mostly pleased with it.

I started out as a computer desk nerd with no strength and I've worked up to about average guy strength - I can bench about 200 bowflex pounds now, more than twice what I started at. So it works - just don't expect the miracles they advertise. The best thing about it is that is uses a pully system which makes it extremely versatile. The worst thing is the bows, which are elastic. If you can find a machine that uses pulleys like the Bowflex but has a weight stack instead of bows, that would be best, but I don't think there is one in this price range. Now for the tips. 1. The bows work by stretching, and can get stretched out of shape like a rubber band. So make sure you tie them back with the included strap after every workout. I did this and it seemed to fix the issue. 2. By the same token, the resistance varies with temperature. I found this out by accident when my AC stopped working. The temp went up by 10 degrees and I was suddenly able to lift about 10 more. 3. The bows are not like physical weights. The resistance changes from easy at the beginning of the motion to hard at the end. Also I believe they are overall lighter than physical weights. 4. The weight labels on the bows don't add up mathematically. Another way to think of it in your head is that the 50lb is actually 60-ish in Bowflex units. This is also true for the jump from 25 to 30. Since there are only 2 10lbs weights I get around this by doing extra reps at 25 until I can finally do a full set at 30. You could also try raising the room temperature by about 5 degrees which should soften them up to start, and gradually increase it with each workout. 4. Despite what Dr. Bowflex says, the machine just isn't made for a cardio. I got a schwinn exercise bike to compensate for this. I immediately noticed being able to have longer workouts due to my increasing cardiovascular endurance. 5. The manual also states not to rest more than a minute between each exercise.

I did this at first, but then (anecdotally) I discovered that if I rested longer in order to catch my breath, I could do more reps and make faster gains. 6. Certain exercises just don't work that well - basically anything involving legs, feet, or cardio. The supposed rows are not even worth it. Also the leg curls are very awkward. Finally the leg press might be worth it after you upgrade to 310 or 410 pounds, but at 210 even someone completely out of shape might find them wanting - mainly because your legs are the strongest part of your body, even on a sedentary person. On top of this it is hard to get the leg press strap to stay in place when you are first getting into position. 7. In my case there were some exercises that hurt my joints. I've never had joint injuries that I know if, so it may just be my body shape. I'm pretty sure I did them correctly. However, in the manual it lists the muscle groups of each motion. Instead of trying exercises that hurt, I picked others that would exercise the same groups.Please try again later. litemakr 4.0 out of 5 stars It took about a week for delivery, which is fine. I got a call from the delivery company to set up an appointment, and was told that they would only take it off the truck, not actually bring it inside. Amazon only covers curbside delivery. I was told they would not even bring it up using the elevator. Luckily, the delivery guy called and asked if he could bring it earlier in the day and offered to bring it up for me in return. I just lucked out because there is absolutely no way I could have gotten it upstairs on my own. Assembly: I basically dismissed all of the complaints on here about difficult assembly, but they are all true. It took me about 4 hours to assemble and I am pretty handy. The parts are well constructed, but they do not fit together easily. The bolts are tightened using an included allen wrench, which stripped after 2 bolts.
{-Variable.fc_1_url-

It would have been much smarter to make them tighten with a large flathead screwdriver. The nuts are locking nuts and are nearly impossible to tighten properly with the allen wrench. I would highly recommend you do the same. Otherwise, I would still be trying to assemble the thing. There are several screws that need to be tightened in pre-threaded holes and it was very difficult to get them in properly. One took me literally 20 minutes just to get threaded (no joke). The instructions are decent, but a couple steps, (such as the seat assembly) are not clear and I had to do some steps twice to get it right. The third thing I will caution you about is that this thing is BIG. You really can't tell from the pictures just how long the bench and leg extension are, but they take up over 6 feet from the main unit. The bows flex outward and need about 6 feet of room as well. It does fold up, which helps, but make sure you have a large area for the machine. And don't plan on moving it from room to room once assembled, it is way too big to get through a doorway. All that being said, I am very happy with the Sport. It is very solid and I get a good workout from it. At first, the resistence of the bows felt weird, but it does the trick. It just takes getting used to. I have been working out for about 2 weeks about 20 minutes most days and have seen great results. The range of exercises is pretty impressive. You can do several varations of exercises for all muscle groups, as well as aerobic rowing. I don't think you could get a better home gym for the price. If Bowflex would spend some time simplifying the assembly process and clarifying the documentation, they would have a five star product.Please try again later. J. Duncan 5.0 out of 5 stars This one supports the 310 lb and 410 lb upgrades. The less expensive Motivator 2 doesn't. This unit has a bigger footprint than the Extreme. The seat area is longer.

With the head of the unit as close to the wall as I can get, without the rods rubbing the wall, I have just enough room to walk around the foot. Otherwise you have to step over the unit. It's fast and easy to change the weights. A lot faster than changing the weights on my power rack with Olympic size free weights. Just make sure to take the rod tension off before trying to attach the cables for the other attachments, since you need a little slack to get the cables to reach and it can be tricky if you have rod tension on the main cable already. The Darden book, The BowFlex Body Plan, is a good accessory. He spells out a lot more info on the different exercises, nutrition, etc.He has a lot of supporting info on the correct number of sets and reps to shoot for too. Even if you don't plan to lift more than 210 lbs, if you do calf raises or shrugs you'll go over the 210 lb mark pretty easily, so plan on at least the 310 lb upgrade.Please try again later. Michael Keller 5.0 out of 5 stars Others have complained about how hard it was to put together. I wouldn't know, I was at work during the day and my teenage daughter, being impatient and at home alone with this box, assembled the entire thing by herself. I'm sure it would have gone faster and smoother with two people. As for the workout, if you're not already a hardcore fanatic, this machine should be plenty for you. 80 of all the exercises use the Bowflex in the same basic configuration. You'll use the leg lift portion for only a couple of exercises, other leg exercises use the same setup as the chest and arm workouts. The biggest hassle with any workout (machine or free weight) is reconfiguring the hardware for another exercise. It's easy to switch the bench seats for flat, incline, or no seat, and once you get a system to your workout, you can make the changes to the weight and configuration quickly and easily. Mine came with the Bowflex iTrainer software, which is useful.

It could be a little better to customize your workout, but it's a nice addition and you can install it on multiple computers if you like. It shows small videos of the exercises (better than the photos in the book), and lets you create and track your workout regimen. The software will let you set up multiple users on the same installation, so everyone can share the software, and you can print out your workout schedule to have at the Bowflex. It takes up a LOT of space, right now it's in my living room and it looks like an altar or something. Ready to use, and allowing for the bend of the bars, you'll need a T-shape space about 6' wide by 7' long by 6' high. It folds up and rolls, but it doesn't roll well on the small wheels, especially on carpet. It's quite heavy, so moving it on wheels is about like moving a refrigerator around, it takes balance. Don't think you are going to move this in and out of a closet every time you want to use it, but if it's sitting in the guest room, it's easy enough to fold up while company visits. I definitely think that, for a little more than a year's gym subscription, I got a great value, and with four of us in the household using it, we're getting more than my money's worth.Please try again later. Gary Graham 4.0 out of 5 stars There are 26 steps to the instructions and I found 5 manageable errors in the manual until step 23. Step 23 was a nightmare. They show a picture that is physically impossible to do. I struggled with it until I realized the instructions for the step are totally wrong and ignored them. The remaining 3 steps aren't great either since they tend to refer to parts that are not shown in any image. Still, once assembled, it is a solid and impressive unit - quite large and it cannot be easily stored away - that is fictional. We now have to learn how to actually do the different exercises and then put a routine together - you are on your own a bit for that too.

By the way, the leg attachments say to set the bars in a certain position for you height. Besides, they don't tell you how to adjust for your height anyway, just that you need to do it. It is frustrating that all they would have needed to do is to pay one person to set-up a unit while they watched, and they could have had the manuals many errors and omissions corrected. I'll post a follow-up on how it works for exercise.Please try again later. Kindle Customer 5.0 out of 5 stars It has been long enough that my memory of how difficult it was to set up is a little hazy, but what the other reviewers say about 2 to 3 hours rings true. It does take up a lot of space, but we have an unfinished basement which is perfect for the machine because of all the space and because it is nice and cool down there in the summer. I have been using the machine two to three times a week for the last three years. In all that time nothing has needed replacing, repairing, or even tightening. The Bowflex is a rock. Nor have I wanted for more options. The Bowflex Sport provides more workout possibilities than I will ever use. I originally got the machine because finding a spotter for free weights was sometimes a challenge. I wanted a workout that was safe to do alone. You can hurt yourself with the Bowflex with poor posture or inattention so read the manual carefully, but unlike free weights you don't run the risk of killing yourself. Until this spring I was using it mostly to maintain strength, range of motion and flexibility. Basically I just wanted to be strong enough to help people move, shovel snow, push a car, and so forth without straining a muscle. In May 2007 my wife got interested in using it so she invited her Pilates instructor (and all-round fitness guru) over to suggest a workout. He devised a devilish program for both of us. The workout ups the time I used to spend from 10 minutes to 45 minutes, but the results are worth it.

The workout is based on the pyramid system where each exercise starts with an amount of weight that allows for 13-20 reps, then increases the weight so only 6-10 reps are possible, and finishes with the most weight with 3-5 reps. Ever since I have started this program the amount of weight I can handle has gone up remarkably, and I have lost five pounds without changing my diet. Actually I eat a little more now because I started getting hungry all the time. Weight loss was not my goal (I am 6 foot even and used to weigh 150), but it is a pleasant side effect. Even though I have always exercised regularly, the increased Bowflex work out has also made a noticeable difference in how awake I feel throughout the day. I am more alert in the mornings, and I rarely crash after lunch any more. Suggestions: - Plan on spending some time setting it up. - Make sure you have adequate space. - Find a good program. The manual I received with the machine is great for showing individual exercises, but not for designing a workout. - Consider learning some basic Pilates. Pilates increases your core strength and teaches body-awareness. Both will help protect your back during a Bowflex workout. Pilates mat work also provides an antidote to the stiffness that a good workout leaves a middle-aged body with.Please try again later. J. Hart 5.0 out of 5 stars But when we moved our new home had a basement. I'm 47 years out and wanted a weight machine so I could do it all at one place without the mess of dubmbells everywhere. I lift just to stay in shape. And found the bowflex to be in the middle and more in my price range. The free shipping took 13 days. I felt 13 days was not bad, and eagle frieght the shipper handled everything in a very professional manner. It took 1 hour to lay everything out. (which I recommend) and about 2 Hours to put it together. The directions was very clear and you can see the quality in the machine.

I have only use it for 2 days but feel I'm going to enjoy it for many years to come.Please try again later. Jimbie 5.0 out of 5 stars We don't have time. It's a different story with our Bowflex in the basement. We have already used it more than we had expected and we both love it. What we like most is the flexibility that it offers. I do the exercises that I want and she does a completely different set, each focusing on the muscle groups that need the help. This unit combined with an elliptical machine gives us a complete and healthy workout at home when we want. We are very pleased with this machine.Please try again later. M. Fritz 5.0 out of 5 stars It came in one huge box, and took the two of us half a day to put together. The directions and diagrams were pretty clear. One piece was broken, but they sent out a new one within the week and it is now complete. They have changed the power-rod holder, so we can't salvage most of the old ones. My husband did figure out a way to position two 50-lb rods into the new slots so he could use more resistance. It is not as compact as the older model, but it does fold up somewhat. Overall, he is very pleased with this purchase-- we paid less for this one through Amazon than we did in 1995!Please try again later. Ursus 5.0 out of 5 stars We bought the Bowflex after investigating numerous other types of equipment. Six months later we are certain that we made a good choice. The Bowflex Sport unit came with all of the parts, and took us a good 4 hours to put together. (The directions were decent, but one person might find it difficult to setup). Directions were adequate. The machine itself is sturdy and easy to use. The workout is great -- the power rod system is easy on the joints, and provides a very adjustable level of resistance. A complete workout, with stretching included, runs about 45 minutes. Changing the setup for different exercises is easy and quick.

There is much less stress put on muscles and joints as opposed to free weights -- it is really ideal for older people. Our only surprise was with the size of the thing -- make sure you have the room! (Thankfully the unit folds up easily). We found the basic unit to be more than enough, and we were glad we didn't buy anything more expensive. All in all a good investment.Please try again later. Do not remove these labels. PAGE 4 Get to Know Your Machine CONGRATULATIONS on your commitment to improving your health and fitness. With all of the fitness choices available today, finding the best workout equipment for your needs can be confusing. Set aside until the end of this step. Orient the Seat Rail so that the Pull Pin on the Seat Bracket is on the same side as the holes in the Seat Rail. Align the holes on the Upper Lat Tower with the holes on the Lower Lat Tower. To attach the Bench, insert the half hinge on the end of the Bench into the half hinge on the seat. To remove the Bench, lift up on the long portion and pull away from Seat. Pull one end of the Cables down from the Lat Cross Bar, and fasten to the Chest Cable Snap Hook. PAGE 22 IMPORTANT CONTACT NUMBERS If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below. PAGE 23 PAGE 24 SPORT This manual is written and designed by industry professionals. Bowflex, Bowflex Sport, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc. Basic Assembly Principles Parts List Hardware List Accessory List Hardware Guide Tools You Will Need Assembly Guide Important Contact Numbers. Table of ContentsTools You Will Need. If you don't have these tools, you can find them at any hardware or department store for a reasonable price. Mounting Channels. Forward Screws HStep 2 - Attach the Base Legs to the Base Platform. Locate the following items.

Step 3 - Attach the Squat Platform to the Main Assembly. Locate the following items. Step 4 - Attach the Chest Bar with Pulleys to the Main Assembly. Locate the following items. Step 6 - Attach the Seat Rail to the Seat Assembly Locate the following items. Undo the twist ties from the Rail Pivot Bushings and remove the Bushings. Set aside until the end of this step. Step 8 - Attach the Rear Leg to the Seat Rail Locate the following items. Step 9 - Attach the Seat Rail to the Main Assembly. Locate the following items. Step 10 - Attach the Leg Extension Pivot Tube. Locate the following items. There are two holes lower hole for your height - the Roller should Use a Rubber Mallet to secure the End Caps. Figure 11 15Step 13 - Assemble the Leg Extension Seat. Locate the following items. Figure 13Figure 14 Leg Extension Seat. Support Tube Bracket Hooks. Roller Tube Spacers. Back Edge. Step 15 - Attach the Lat Cross Bar to the Upper Lat Tower. Locate the following items. Figure 16 Upper Lat TowerLocate the following items. Figure 17. Step 18 - Attach the Rod Box Frame to the Lat Tower. Locate the following items:Take care that the Seat Assembly can still freely slide without resistance along the Seat Rail when you are seated. Seat Assembly. Step 23 - Route the Rod Cables Locate the following items. Figure 23 - Rod Cables. Rod Cap. Rod Hook. Repeat for remaining Squat Cable. For technical assistance and a list of distributors in your area, please call or fax one of the following numbers. Bowflex, Bowflex Sport, Power Rod and the Bowflex and Nautilus logos are.