Nautilus equipment gives those interested in working out the opportunity to get stronger and increase range of motion without using free weights. Nautilus exercises can be ideal for working out if you don't have a spotter to assist you with free weights. Nautilus exercises performed regularly provide an effective and well-rounded full-body workout.
Upper Body Strength
The bench press, pull over and pull down exercises will help you build upper body strength with the Nautilus exercise system. The bench press will help you build more upper body strength than any other weightlifting exercise. Set the pin in the machine at the weight you want to lift. Nautilus allows you to increase your weight lifted in 10-lb. increments. Grasp both handles on the bench press machine and push up until your arms are fully extended. Hold for a count of two and then return to the starting position by lowering the weight slowly. This aspect of the exercise is called "the negative" and is how key muscle gains are made. Perform 10 reps, take a 30-second break and then repeat the drill.
Arm Strength
Use the Nautilus seated rowing machine to build upper arm and shoulder strength. These muscles can also be exercised with the incline press and the seated press. The seated rowing exercise will not only build strength in the arms and shoulders, it will also help you build cardiovascular fitness and improve your endurance.
Lower Body Workout
The leg press machine and the leg curl machine will help you build explosive strength in your lower body. In order to use the leg press machine, set the pin in the machine at the weight you want to lift and place your feet on the plates at the end of the bench you are lying on. Your knees will be bent at a 45-degree angle. Extend your legs and hold the position for two seconds. Return to the starting position. Do 10 reps, take a one-minute break and repeat the set.
Circuit Training
Nautilus has designed its exercise equipment to allow workout enthusiasts to do both upper body and lower body workouts on a consistent basis. The key to getting the most out of your routine is to alternate lower and upper body workouts. You should not do upper body exercises every day and the same holds for lower body work. Alternate your workouts to maximize your strength gains. If you work out the same muscle group every day, you won't give your muscles a chance to rest and recover. That can lead to injuries and won't give you maximum growth.
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