RTGFS B08DH1ZZNY Band Kit Physical Training Cable User Guide

RTGFS B08DH1ZZNY Band Kit Physical Training Cable

Specifications

• 1 Extra Light Resistance Band (Yellow)
• 1 Light Resistance Band (Red)
• 1 Medium Resistance Band (Blue)
• 1 Heavy Resistance Band (Green)
• 1 Extra Heavy Resistance Band (Black)
• 1 Manual
• 1 Bag
• 2 Ankle Straps
• 1 Door anchor
• 2 Handles

Product Usage Instructions

Safety Instructions
Please read the safety instructions carefully before using the product to avoid accidental injuries or damage. Keep these instructions for future reference and make sure to include them when passing on the product to others.

Individual Exercises
When performing individual exercises with the resistance bands, please consider the following:

• Make sure that the bands are not overstretched by more than 2.5 times their original length to avoid damage or breakage.
• Ensure that the band is securely attached and that it can withstand the tension.
• If attaching the band to a door, make sure the door and door handle can withstand the load.
• Select the direction of pull carefully to prevent the band from slipping off.
• Ensure that the door cannot accidentally open or be opened by a second person (e.g., lock the door).
• Avoid loading the hinge and door handle with your full body weight.

Stretching
After training, it is important to stretch. Follow these stretching exercises:

• Lift sternum, pull shoulder-to-shoulder, bend knees slightly, turn toes a little.
• Keep your back straight!
• Hold each stretching position for about 20-35 seconds.

Exercises with the Fitness Band
Perform the following exercises with the fitness band:

• A – Upper back muscles
• B – Whole body strengthening
• C – Abdomen/buttocks
• D – Legs
• E – Abdomen/buttocks
• F – Legs
• G – Shoulders
• H – Triceps
• I – Rear Lateral thighs

Exercises with the Fitness Band Ring
Perform the following exercises with the fitness band ring:

• J – Shoulder
• K – Triceps
• L – Rear Lateral thighs
• M – Back of the door
• N – In front of the door
• O – In front of the door with a ribbon

FAQ (Frequently Asked Questions)

Question 1: How do resistance bands work?
In order for a muscle to grow, its tissues must be broken down through some form of resistance. Resistance bands perform exercises that use their elastic nature to work specific parts of the body. Unlike traditional weights, resistance bands provide constant voltage flow throughout the movement, which is sometimes referred to as negative.

Question 2: How do I contact customer service?
If you have any questions or need information about our products, our service team is available:

• Service time: Monday to Friday from 9 a.m. to 6 p.m.
• Email: service@evoland.club

Question 3: What is the return and exchange policy?
Users can take advantage of the return and exchange service within 7 working days after the goods are sold (subject to the date of receipt by the courier).

Question 4: What are the safety precautions for using the resistance bands?
Follow these safety precautions while using the resistance bands:

1. Recommended for adult use only.
2. Not intended for use by children under a certain age.
3. Do not stretch the band beyond its maximum length.
4. Avoid contact with sharp or rough surfaces.
5. Discontinue use if the band shows signs of wear or damage.
6. Consult a physician before beginning any exercise program.

RESISTANCE BAND KIT

WORKOUT GUIDE

WARNING : READ THE SAFETY GUIDE BEFORE USE!!
Please ensure that the bands are not overstretched by more than 2.5 times their original length to avoid damage or breakage.

Package Included

For your safety

• Read the safety instructions carefully and only use the product as described in these instructions to avoid accidental injuries or damage.
• Keep these instructions for future reference. When passing on the product, these instructions must also be included.

Usage

• The fitness band is intended for training to strengthen the muscles. Thanks to the structure distributed over the set band, you can adjust all exercises individually to your body size and the desired tensile load and always have the fitness band under control.
• The fitness band is designed as a sports device for the home area. For commercial use in gyms and It is not suitable for therapeutic institutions.
• If you ever want to pass the product on to someone else, please always include these operating instructions also.

What you have to consider during the individual exercises

• Keep your back straight during all exercises.
• When standing, keep your legs slightly bent. Tense your buttocks and stomach.
• Always grasp the tape tightly so that it cannot slip out of your hands. If necessary, put your hand through it and then grasp the tape.
• In order not to overstretch the wrists, do not bend them if possible, but hold them in direct extension to the forearm.
• Always lay the tape around parts of the body – not twisted – to avoid constricting
• Hold the tape slightly stretched in the starting position.
• Perform the exercises at an even pace. Do not make any jerky movements. Never let the tape snap back, always lead it back to the starting position at the same speed. It is easiest if you do the exercises in counting bars, e.g. pulling 2 bars, holding 1 bar and leading back 2 bars. Try it out until you find your own steady rhythm.
• Keep breathing evenly during the exercises. Don’t hold your breath! Breathe in at the beginning of each exercise, and exhale at the most strenuous point in the exercise.
• Always do the exercises on both sides.
• At first, only do three to six exercises for different muscle groups. Repeat these exercises depending on your physical condition, only a few times. Take a break of at least a minute between each exercise. Slowly increase to about 10 to 20 reps. Never practice until you are exhausted.
• The first time you do an exercise, do so in front of a mirror so that you can better control your posture.
• Depending on the exercise and the desired resistance, choose the grip position so that you can perform the exercise with a correct posture, but have to make sufficient effort.
• You have chosen the right grip position or the right resistance when the exercise becomes strenuous after around 8 to 10 repetitions.

WARNING – Risk of Injury
If you attach the band to practice:

• Make sure that the fastening object is stable enough to withstand the tension of the tape; so no table legs or the like!
• When hooking into door handles, make sure：
• Make sure that the door and door handle can withstand the load. Make sure that the tape cannot slip off by selecting the direction of pull accordingly.
• Make sure that the door cannot accidentally open or be opened by a second person, e.g. lock.
• Do not perform any exercises other than those described here. Do not load the hinge – and thus the door handle – with your full body weight.

Important instructions

Ask your doctor!

• Before you start exercising, consult your doctor. Ask him to what extent training is appropriate for you and which exercises are suitable for you.
• In the case of particular impairments, such as wearing a cardiac pacemaker, pregnancy, inflammatory diseases of joints or tendons, orthopedic complaints, the training must be coordinated with the doctor. Improper or excessive exercise can endanger your health!
• Stop exercising immediately and see a doctor if you experience any of the following symptoms: nausea, dizziness, excessive shortness of breath, or chest pain. Stop training immediately if you have pain in your joints or muscles.
• Not suitable for therapeutic training!
• Warm up before starting the exercises.
• If you are not used to physical activity, start off very slowly at first. Stop doing the exercises immediately if you experience pain or discomfort.
• The fitness band is not a toy and must be inaccessible to children.
• If you allow children to use the tape, instruct them on the correct use and supervise them The exercise routine. Damage to health cannot be ruled out in the event of improper or excessive training.
• Do not exercise when you are tired or unable to concentrate. Do not exercise immediately after meals.
• Make sure that the training room is well ventilated.
• Do not wear jewelry such as rings or bracelets. You can injure yourself and damage the fitness band.
• Wear comfortable clothing when exercising.
• Choose a training location that offers enough space for training.
• The chosen area should be at least 2.0 x 2.0 m. No objects that could injure you (e.g. the edges of a table) must protrude into it.
• Exercise at a sufficient distance from other people.
• The surface must be flat and straight. Make sure you have a firm and secure footing. Do not train barefoot or in socks on a smooth surface, as you could slip and injure yourself.
• Use a non-slip fitness mat, for example. This is particularly recommended for floor exercises.
• The fitness band must not be used by more than one person at the same time.
• The construction of the fitness band must not be changed. Don’t hang anything on it, don’t tie anything on it and do not use it to fasten anything. The fitness band must not be used for any other purpose.
• It is advisable to have an experienced fitness trainer show you how to perform the exercises correctly.

Stretching

Before training: warm up
Before training, warm up for about 10 minutes, move parts of the body in turn

• Tilt your head to one side, forwards and backwards.
• Raise, lower and roll your shoulders.
• Circling your arms.
• Move the chest forwards, backwards and to the side.
• Tilt your hips forwards, backwards and swing to the side.
• Run in place.

After training: stretching

• Some stretching exercises are shown below. Basic position for all stretching exercises:
• Lift sternum, pull shoulder-to-shoulder, bend knees slightly, turn toes a little Keep your back straight!
• Hold the positions in the exercises for about 20-35 seconds each.

Cleaning and storage

• Never use abrasive or corrosive detergent. This would damage the product. Clean the fitness band with lukewarm water, mild soap and a soft cloth and then dry it well with a cloth.
• Use a disinfectant if necessary.
• Always store the product in a clean, dry place in a temperature-controlled room. Keep the fitness band cool and protect it from sunlight and from pointed, sharp or rough objects and surfaces.
• It cannot be completely ruled out, that some paints, plastics or furniture / floor care products attack and soften the material of the training tape. To avoid unpleasant marks, do not store the training tape directly on sensitive furniture or floors, but in a storage box or similar.
• Careful rubbing with talc prevents the product from sticking together.
• For production-related reasons, there may be a slight odor when the item is unpacked for the first time.
• This is completely harmless. Let the article well ventilate. The smell will disappear after a short time. Make sure there is sufficient ventilation!
• Check the tape before each use. If it appears damaged ， porous or torn, do not continue to use it.

Disposal

• The packaging is made from environmentally friendly materials that you can dispose of at your local recycling center.
• You can find out about the options for disposing of the discarded product from your municipality or city administra-tion.

Exercises with the fitness band

Upper back muscles (see fig. A + B)

• Sit on the floor with your legs almost straight and your back straight.
• Place the fitness band flat around both feet and tension it with both hands.
• Bend your arms next to your body. Bend your elbows at about a 90 ° angle.
• Pull both elbows back slightly, close to your body, until your hands are at hip height.

Whole body strengthening (see fig. C + D)

• Take a slight straddle position with your legs slightly bent and your back straight.
• Cross the ends of the fitness band and grab them at hip height.
• Pull both arms up evenly to shoulder height without pulling your shoulders up.

Abdomen / buttocks (see fig. E + F)

• Lay the fitness band flat over the soles of your feet while lying on your back.
• Put your arms next to your body and wrap the fitness band once around your hands.
• Extend your legs upwards with the tips of your toes drawn up.
• Raise the pelvis slowly (not jerkily with swing) against the resistance of the fitness band

Legs (see fig. G + H)

• Lay the fitness band flat over the soles of your feet while lying on your back.
• Put your arms bent next to your body and wrap the fitness band once around your hands.
• Bend one leg at a 90 ° angle. Stretch your bent leg against the resistance of the fitness band front.
• Then repeat this exercise with the other leg.

Exercises with the fitness band

Exercises with the fitness band ring

Shoulder (see fig. I + J)

• Stand up straight and place the fitness band ring around your hands.
• The fingers are stretched.
• Fix the forearms on the body. The elbows are bent at a 90 ° angle.
• Rotate your forearms outward without your elbows coming off your body.

Triceps (see fig.K + L)

• Stand up straight. Bend one arm behind your back and the other arm above your head.
• Put the fitness band ring around your hands. The wrists are straight.
• Pull the fitness band ring upwards with your upper hand. The lower hand stabilizes.
• Then repeat this exercise with the other arm.

Back leg and buttocks (see fig.M + N)

• Get down on your knees and support yourself on your elbows. The head forms the extension of the back.
• Bend one leg and lift it up slightly. Place the fitness band ring flat over the sole of the flexed foot
• Leg and fix it under the toe of the other leg.
• Continue moving the top leg up and back. The pelvis remains stable.
• Then repeat this exercise with the other leg.

Lateral thighs (see fig. O + P)

• Lie on your side and support yourself on your elbows.
• Leg is at hip level.
• • Fix the fitness band ring at ankle height.
• Slowly raise and lower your upper leg.
• Then repeat this exercise with the other leg.

Exercises with the fitness band ring

Troubleshoot

Question 1: How do I attach the tape to the door anchor?

• Thread the anchor loop through the hinged side or top of the door frame. The foam wheel should stay on the back of the door. Close the door and use your anchor as shown in the picture below. Only for professionally assembled doors and never for doors that open towards you.
• Do not use on sliding glass doors, kitchen cabinet doors, or cupboard doors, because pull the door in the direction you may cause injury, please be back of the door in front of the door with tape.

Question 2: How do resistance bands work?

• In order for a muscle to grow, its tissues must be broken down through some form of resistance. By constantly breaking down muscle tissue and then allowing it to regenerate, it begins to grow in size and definition. The entire concept of his resistance band performs exercises that use their elastic nature to work specific parts of the body.
• Traditional weights only offer resistance in one direction, but resistance bands provide one constant voltage flow throughout the movement. This is sometimes referred to as negative.

Complaints and Warranties

• If you have any questions or information about our products, our service team is at your disposal as follows:
• Service time: Monday to Friday from 9 a.m. to 6 p.m.
• Email: service@evoland.club

Please make sure that you have the following information to hand.

• Operation manual
• Proof of purchase with date of purchase
• Order number

RETURN AND EXCHANGE POLICY
Users can take advantage of the return and exchange service within 7 working days after the goods are sold (subject to the date of receipt by the courier).

1. Users can request a return service in the following situations:
2. The damage occurs during transport.
3. The goods received are different from the description in the incident.
4. Users could not operate the goods under the guidance of instructions.
5. Users can request an exchange service in the following situations:
6. Obvious manufacturing defects will be detected within 7 working days of receipt of the goods without being used.
7. The quality problems persist after a one-time exchange.
8. Users cannot use the return and exchange service if the following situations arise:
9. The damage occurs during the transportation, but users do not do inspection before signing for the express delivery.
10. Efficient proof of purchase could not be provided or the receipt could not be deleted.
11. According to the support department, there is no evidence that the product has any quality problems.

Warning:

1. Recommended for adult use only
2. Not intended for use by children under a certain age
3. Do not stretch the band beyond its maximum length
4. Avoid contact with sharp or rough surfaces
5. Discontinue use if the band shows signs of wear or damage
6. Consult a physician before beginning any exercise program

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