EZKAMI Mini Bands User manual

CONGRATULATIONS for acquiring premium quality mini bands made of 100%
eco-friendly natural latex. The bands are versatile for multi-purpose exercise in
different resistance levels. Please read our recommendation chart for the needs of
your exercise.
Color
Level
Recommendation
Green
X-Light
Rehab, Senior training
Yellow
Light
Beginner level
Blue
Medium
Average level
Red
Heavy
Proficient level
Black
X-Heavy
Master level
You will learn a complete collection of simple exercise and workout tutorials in this
guide to improve your mobility, agility, and strength.
Your muscle strength and endurance will grow as you use EZKAMI Mini Bands. Once you feel the
exercises become easier, it’s the time to move to a higher resistance level for a more challenging
workout.
Exercise in an efficient way:
Complete warm-up activities before exercising with EZKAMI Mini Bands.
Perform 1-3 sets of 8-12 repetitions of each selected exercise. Take 10s between each set, and
60s between different exercises.
To achieve the best result, choose a band with the resistance level allows you to complete 8-12
repetitions in a slow manner in a full range of motion.
Balance the exercises by performing an equal number of repetitions on both left and right sides.
Be sure to include cool-down and stretching activities after exercises for a better workout result.
Exercising Tips:
Keep abdominal muscles tight and straight during the exercise.
Control motions slowly to train each isolated muscle group.
Exhale during the most difficult phase, inhale during the easiest phase of the exercise.

Always remind yourself to reposition once start losing posture.
Safety Instructions:
For beginners, perform exercises without bands first until you feel comfortable enough to add
resistance.
Do not wear jewelry, such as rings, bracelets, and earrings, that can cause damage to the bands
and scratches to yourself.
Always check the bands for any tears, abrasions, or punctures that may potential cause the bands
to break and lead to exerciser’s injury.
Always keep the stretch of bands within 2 times the resting length, to avoid sudden break during
exercises.
Never release a band while under tension.
Do not use bands on rough or uneven surface.
Do not perform any exercises that you do not know how to do.
If you feel uncomfortable performing the exercises due to any reasons, discontinue to avoid
injury.
Medical Disclaimer:
Always consult your doctor if you have health issue to make sure you can use resistance bands
safely.
If you encounter pain, difficult to breath, dizziness, or lightheadedness during exercises. Stop
immediately and consult your doctor.
Instructions in this guide is not medical guidance, and only for educational purpose.
Upper Body Exercises:
Triceps Extensions:
1. Sit on a bench or chair.
2. Hold the band with one hand and place this arm with your elbow
bent over your head.
3. Grab the other end of the band with the other hand, with this arm
placed on your back.
4. Hold one end of the band with your lower armed fixed, pull the
arm straight up toward the ceiling.
5. Perform 8-12 repetitions according to your strength level, and
switch arms.
Bicep Curls:
1. One knee down on the floor, the other knee up.
2. Place the band behind the front knee.
3. Grab the band with your hand that is on the same side as the front
knee.
4. Pull the band towards your shoulder, slowly return to the starting
position.
5. Perform 8-12 repetitions according to your strength level, and
switch arms.

Lateral Arm Extensions:
1. Place the band around your wrists, in front of your body.
2. Open your arms extending outwards and slowly return to the
beginning position.
3. Perform 8-12 repetitions according to your strength level, and
switch arms.
Lower Body Exercises:
Standing Hip Abduction:
1. Place the band around both of your ankles, and find a table or
chair to lean against.
2. Stand with your feet hip-width apart, and raise your exercising
leg straight out to the side.
3. Slowly return to the beginning position.
4. Perform 8-12 repetitions according to your strength level, and
switch sides.
Standing Hip Extension:
1. Place the band around both of your ankles, and find a table or
chair to lean against.
2. Stand with your feet hip-width apart, and raise your exercising
leg straight back to the hips.
3. Slowly return to the beginning position.
4. Perform 8-12 repetitions according to your strength level, and
switch sides.
Lying Leg Raise:
1. Place the band around both of your thighs, and lay down on a
mat.
2. With the resistance on your thighs, keep one leg straight on
the floor, lift the other leg straight up for 1-2 seconds.
3. Slowly return to the beginning position.
4. Perform 8-12 repetitions according to your strength level, and
switch sides.

Core Exercises:
Flutter Kicks:
1. Lay flat on your back and place the band around your lower legs.
2. With the resistance on your lower legs, keep one leg straight on
the floor, lift the other leg straight up for 1-2 seconds.
3. Slowly return to the beginning position.
4. Perform 8-12 repetitions according to your strength level, and
switch sides.
Hip Extension in Quadruped:
1. Begin in a quadruped position on elbows and knees.
2. Place the band under the bottom leg and the other end around
your knee. Raise the upper leg towards the ceiling for 1-2 seconds.
3. Slowly return to the beginning position.
4. Perform 8-12 repetitions according to your strength level, and
switch sides.
Seated Oblique Twists:
1. Sit on the mat with one leg crossed over the other.
2. Place the band around the foot of the straight leg and pull it with
the hand on the other side towards your back for 1-2 seconds.
3. Slowly return to the beginning position.
4. Perform 8-12 repetitions according to your strength level, and
switch sides.