AMONAX UK-01 Resistance Band Set User Manual

Resistance Band Set User Manual

UK-01 Resistance Band Set

FULFILL YOUR HOME GYM

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LENGTH: 2080 MM / 82 IN, THICKNESS: 4.5 MM / 0.18 IN

DOOR ANCHOR SET UP

1. Open the loop buckle.| 2) Loop through the resistance band(s) of your choice.| 3) Close the buckle.
2. Open the door, throw the Soft Ball Stoper of the Door
   Anchor to the back of the door. (Or slip the soft ball stopper to the side of the door)| 5) Shut the door completely.
   For extra safety, we recommend using a door with a deadbolt to lock the door.|
3. Finish look in front of the door.

• Make sure the Door Anchor is positioned to the side where the door closes towards you.
• For safety reasons, the door needs to be strong enough to hold the exercise weight. We recommend doors made with solid wood or metals.
• Only use Resistance bands’ on SOLID WOOD or MEDAL doors.

HAND GRIPS SET UP

1. Open the hand grip.
   Place the resistance band(s) of your choice.| 2) Close the hand grips.| 3) Finished.

RESISTANCE BANDS SET WORKOUT GUIDE

SQUAT

1. Stand on the resistance band with your feet slightly wider than shoulder-width apart.
2. Bring the top of the band up to rest on the front of your shoulders. Lower into a squat, with your chest up and your knees over your toes.
3. Then push up to the starting position.

BENT OVER ROW

1. Stand with both feet on the resistance band, about hip-width apart. Hold the end of the resistance band with your arms down on the side.
2. Slowly pull the band to bring your elbows to roughly shoulder-height.
   Then slowly return to the starting position.

DEADLIFT

1. Stand inside both ends in the resistance band loop, with a wide stance. Bend at the knees and hips, keeping your lower back slightly arched and grasp the band in the middle.
2. Pull the band up to perform deadlifts.

DONKEY KICK

1. Start in a tabletop position, with one end of the band looped around the arch of your right foot and the other end in both hands, stretching it out slightly in front of you.
2. Kick your right foot straight behind you, keeping your upper arm as still as possible. Slowly return to the start.

INCLINE-CHEST-PRESS

1. Start in a forward stance with your back foot stepping on the end of the loop and holding the other end at your chest.
2. Stretch the resistance band by pushing it forward and up over your head with both hands.

PUSH UP

1. Get in a plank position, draping the resistance band across your upper back and holding the ends under your hands.
2. Drop your chest down towards the floor, then contract your glutes and abs and push straight up until your arms are fully extended.

RESISTED-LUNGE

1. Hold the end of the resistance band with one foot on the center of the resistance band.
2. Take a big step out to the back, this is the starting position.
3. Hinge forward at the hips, bend your knees to lower into a lunge position, then slowly return to the starting position.

OVERHEAD PULL APART

1. Grip a shoulder-width section of the resistance band with both hands over your head.
2. Keeping your arms straight, pull the band out and until your hands reaches roughly chest-height. Slowly return to starting position.

BICEP CURL

1. Stand with feet shoulder-width apart with one foot on the resistance band.
2. Grasp the band with one hand and hold it with your arm down, hand grips can be used.
3. Contract your biceps and lift your arm toward your shoulders.
4. Slightly lower back to the start.

ASSISTED PULL UP

1. Loop the band onto the bar and put both feet into the loop.
2. Perform pull ups by lifting your body weight upwards to as far as you can, then return to the starting position.

CHEST PRESS WITH DOOR ANCHOR

1. Anchor the resistance band to the door.
2. Hold the resistance band at chest height and stand facing away from the door in a forward stance. Press the band forward using both hands.

BAND PULL THROUGH

1. Anchor the band at waist height and grasp hold of it by reaching behind you through your legs.
2. pull the band forward through your legs using mainly your lower back muscles and glutes.

OVERHEAD TRICEP EXTENSION

1. Start in a kneeling position, place both knees on the resistance band with shoulder-width apart, the other end looped around a dumbbell.
2. Lift the dumbbell until your arms are fully extended. This is the start position.
3. Slowly lower the dumbbell behind your head, then return to start position and repeat.

SINGLE LEG HIP THRUST

1. Loop your resistance band ona chair.
2. With your back in touch with the floor surface, one foot on the chair and one foot pointing upwards.
3. Push through your heels and lift your hips until your thighs reach parallel to the floor. Squeeze your glutes at the top then return to start.

ASSISTED DIP

1. Hold the loop at both ends onto the bars and keep the middle of the resistance band under your knees.
2. Bend your elbows and drop your body weight slowly to as far as you can, then slowly return to the starting position.

CHEST PRESS

1. Start in a lying position with the resistance band beneath your back, feet pressing into the floor.
2. Hold two dumbbells above your chest. On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control.
3. On an exhale, press your arms upwards, keeping your elbows slightly bent. This is one set, then repeat.

BARBELL LIFT

1. Loop the resistance band onto your barbell bar, stand on the inside of the loop with your arms down on your side holding the barbell.
2. Lift the barbell by curling your arms to roughly shoulder-height.

SIDE LEG LIFT

1. Start in a standing position with feet shoulder-width apart, hands on hips and a neutral spine.
2. Flex all of the muscles in your leg and lift it laterally as high as possible.
3. Lower at a controlled pace to return to standing.

FULFILI YOUR HOME GYM

Documents / Resources

| AMONAX UK-01 Resistance Band Set [pdf] User Manual
UK-01 Resistance Band Set, UK-01, Resistance Band Set, Band Set, Set
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