E-GUIDE PULL UP ASSISTANCE BANDS

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Shannon Cole
5 years ago
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1 E-GUIDE PULL UP ASSISTANCE BANDS

2 Contents About us 2 Product specifications Resistance bands Door anchor 3 4 Warm-up Push-ups 6 Biceps curl Pull-ups Squats Triceps pushdowns 8 Deadlifts Stretching Warnings

3 About us Invikt is a small family company whose main purpose is to provide to its customers high quality fitness equipment. Our products are durable, multi purpose and easy to carry. Our commitment to our clients is that we will provide high standard customer support and we will be 100% available for answering their requests. We endorse healthy ways of living and the healthy ways of doing fitness. 2

Resistance Bands Our highly resistant pull up assist bands, made of premium quality natural latex, are an excellent tool that can help you build muscle, strength, improve mobility or simply get in

4 Resistance Bands Our highly resistant pull up assist bands, made of premium quality natural latex, are an excellent tool that can help you build muscle, strength, improve mobility or simply get in shape. You can use the resistance bands for a wide range of exercises at home, gym or in any other place. Product Specifications Length 41'' Resistance LBS 0.5'' Resistance LBS 0.9'' Length 41'' Resistance LBS 1.2'' Length 41'' Resistance LBS 1.7'' Length 41'' Resistance LBS 2.5'' 3 Length 41''

5 Door anchor A great advantage that the resistance bands offer is that you can work out anywhere you want even at your home. But, because there are exercises that imply anchoring your band in a fixed point, like rails or crossbeams, training at home could be limited. To overstep this boundary, we offer along with any purchased band, a free door anchor that can be attached to the door. The DOOR ANCHOR is made of heavy duty nylon and has a stopper which is large and soft, designed to protect your door scratching. At the other side, it has a loop that is designed for attaching the band with a simple knot or with a carabiner hook. 4

You can also instal it near the door hinge if there is enough space between the door and the door frame in that spot. 3. For extra safety, close the door. 4.

6 Setting up the door anchor 1. First you open the door 2. You put the door anchor between the opened door and the door frame and then close the door. The foam cushion should be on one side of the door and the anchor loop should be on the other side. You can also instal it near the door hinge if there is enough space between the door and the door frame in that spot. 3. For extra safety, close the door. 4. Attach the resistance band to the anchor loop After you securely attached the door anchor you can perform exercises that require anchoring the bands in a fixed point like: triceps pulldowns, overhead press, bench press, standing back rows, an-kle straps, overhead triceps extensions, abs and many others. 5

7 Warm-up Before starting your training we strongly recommend to spend a few minutes for warm-up, using a low tension band. Warming-up is not the same thing as stretching (static stretching), which should be avoided when the muscles are cold. By warming up you prepare your body for exercise by grad-ually increasing your heart rate and circulation so you will better prepared to handle higher intensity exercise. Also, by warming-up you your body temperature increases and you will loosen your joints and will increase the blood flow to your muscles. This means less stress on your joints, muscles and tendons, so you will lower the risk of joints or muscles injuries. Warming-up must be a standard part of you training routine so you will be always mentally and physically prepared to perform with more speed, strength and flexibility and you will enjoy your training more. 6

Support your body on your toes and hands and your elbows bent and your chest nearly touching the floor, with the band

8 Push-ups By using the resistance bands for your push ups you add an extra resistance to the exercise and challenge more your arms and chest. 1. Support your body on your toes and hands and your elbows bent and your chest nearly touching the floor, with the band wrapped over your shoulders and under your hands 2. Push up until your arms are in straight position 3. Lower your chest back towards the floor and repeat. Keep your back flat and your hips in the same line with your shoulders 7

9 Biceps Curl You can use the resistance bands for training your biceps and get an awesome biceps pump and burn. You can try using a heavier resistance band and focus on controlling the band when you lift and also when you lower it. 1. Start your exercise by stepping on to the resistance band with your feet at a shoulder width with your toes pointed slightly out. 2. Grab the band with both hands, tighten your abdominals, straighten your back, keep your chest up and gaze forward. 3. Start slowly pulling the band towards your shoulders by keeping your upper arms in place, moving only your forearms. 4. When you reach the top of the movement, pause, and then slowly lower the band to the starting position without locking your elbows Repeat the movement and try to keep control of the movement.

10 Pull-ups Based on your level of fitness you can use a resistance band to assist you in you pull ups and train your upper body muscles. You can use a heavier resistance band if your are a beginner and lower the resistance of the band when you reach a higher level of fitness. 1. Fasten your band onto a pull up bar by pulling one side through the other. 2. Place your foot or your knee in the pull up band. Using the foot will make the exercise easier. 3. Grab the pull up bar with both hands and then pull up your body until your chin reaches the bar. 4. When you reach the top of the movement, pause, and then lower down your body to the starting position. 5. Repeat the movement and try not to sway back and forth. 9

Squats This exercise is a winner when you are targeting your leg muscles, especially the quadriceps. Also, this exercise engages your core and helps you keep your body upright. 1.

11 Squats This exercise is a winner when you are targeting your leg muscles, especially the quadriceps. Also, this exercise engages your core and helps you keep your body upright. 1. Start your exercise by stepping on to the resistance band with your feet at a shoulder width with your toes pointed slightly out. 2. Wrap the band over your back neck while you stand with your back in a flat position. 3. Lower your body towards the floor, sending your hips back and down, and bending your knees. 4. Push through your heels to return to the start position Repeat the movements and try keeping your back flat throughout.

12 Triceps pushdown This exercise helps you train and tone the muscles from the back of your arm, especially the triceps. 1. Attach the band to a stable bar or to the upper side of a door by using the door anchor. 2. Stand upright with the torso straight and a very small inclination forward. Bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing to the anchoring of the band. The band must be in extension when you are in this position and must be grabbed with both hands. This is your starting position. 3. Using the triceps, bring your arms forearms down until they arms are fully perpendicular to the floor. The upper arms whole always remains steady After you complete the movement, pause for a second and then repeat the movements.

Deadlifts By performing this exercise with the resistance band, you can train your glutes, hip flexors and hamstrings muscles. Also the exercise engages your lower back muscles. 1.

13 Deadlifts By performing this exercise with the resistance band, you can train your glutes, hip flexors and hamstrings muscles. Also the exercise engages your lower back muscles. 1. Start you exercise by stepping on the resistance band. 2. Grab the resistance band with both hands while you stand with your hips back, the knees bended and your back perfectly flat. 3. Keep your arms straight and perpendicular to the floor and slowly upright your body. 4. When the body is perfectly upright, pause and lower your body to the starting position. 5. Repeat the movements. 12

Stretching Stretching is very important for your training routine and the perfect moment to do so is after you finish your training, when your muscles are warm.

You should perform stretching as often as you work out and 30-60 seconds for each muscle group should be enough.

14 Stretching Stretching is very important for your training routine and the perfect moment to do so is after you finish your training, when your muscles are warm. Doing vigorous static stretching when your mus-cles are cold, may increase your risk of injury. You should perform stretching as often as you work out and seconds for each muscle group should be enough. By stretching after your exercise you will reduce muscle pain and tiredness, you will speed recovery and even boost your well being. Stretching should not be painful so you must gently stretch without felling any pain. You can also perform dynamic stretching, that can be done before exercising, by engaging the same muscle groups that you intend to train. This type must be performed at a gentle pace until the muscles warm up. 13

15 WARNINGS Make sure that when you release the band from extension you do not hurt yourself or the others by releasing resistance slowly. Always make sure you anchored the band properly and the anchoring points are steady. When setting up the door anchor, always close and lock the door for safety. Always warm-up before exercising to prevent injuries. 14

LEVEL 1 Full-Body Resistance Band Workout

LEVEL 1 Full-Body Resistance Band Workout Consult your doctor before beginning any new exercise routine. Movements should be slow and controlled. Stop if you feel pain or can t maintain your balance. Start