Gaiam RESISTANCE CORD User manual

Stand with feet hip-width apart and back
to door. Grasp each handle, palms facing
down and position at chest height, with
elbows bent just below shoulders.
Press arms straight forward in front of body,
ending with hands in front of shoulders and
palms of hands facing down. Return to start
and repeat.
DOOR ATTACHMENT: MID POSITION
Stand with feet hip-width apart,
facing door. Grasp handles with
palms facing down and arms straight
out in front of shoulders.
Bend elbows and pull arms straight back,
squeezing shoulder blades together.
Return to start and repeat.
DOOR ATTACHMENT: MID POSITION
Stand with feet hip-width apart and
back to door. Grasp each handle and
position hands outside shoulder width,
palms facing forward and elbows
below shoulders.
Straighten arms overhead, ending with
a slight bend in the elbows and hands
directly above shoulders. Return to start
and repeat.
DOOR ATTACHMENT: LOW POSITION
Stand with feet hip-width apart, facing
door. Grasp handles and straighten
arms, positioning hands directly in front
of shoulders with palms facing down.
Bend elbows and pull arms back and
down, ending with hands at waist and
palms facing backward. Return to start
and repeat.
DOOR ATTACHMENT: HIGH POSITION
Kneel on floor with back to door. Grasp
handles, crossing arms in front of chest,
and position hands on top of shoulders.
Bend at waist, curl upper body forward
and down toward the floor. Return to start
and repeat.
DOOR ATTACHMENT: HIGH POSITION
START FINISH START FINISH START FINISH
START FINISH START FINISH
©2016 Gaiam Americas, Inc. All rights reserved. GAIAM and the “Flower of Life” logo design are registered trademarks of Gaiam, Inc. or its subsidiaries. Manufactured and distributed by Gaiam Americas, Inc., Louisville, CO 80027-2452. | MADE IN CHINA | SKU 05-62222GUIDE
Stand in a staggered stance. Place
tubing under front foot and soften
knees. Grasp handles and position arms
at sides of body.
Bend arms and bring hands in front of
body to shoulder height. Keep wrists
firm and elbows at sides. Return to start
and repeat.
START FINISH
6. ARM CURL (BICEPS)
1. CHEST PRESS (PECTORALS) 2. BACK FLY (RHOMBOIDS/MID TRAPEZIUS)
4. FRONT PULL-DOWN (LATISSIMUS DORSI)
3. SHOULDER PRESS (DELTOIDS)
5. TRUNK CURL (ABDOMINAL)
EXERCISE INSTRUCTION
• As a warm-up before each exercise session, perform each selected exercise 3–5 times without the
Resistance Cord.
• Complete 1–3 sets of 8–12 repetitions of each exercise selected.
• Rest approximately 30–60 seconds between each exercise set.
• Perform every exercise through a full range of motion.
• If unable to complete 8 exercise repetitions through a full range of motion, increase rest time between
exercise sets or select a Resistance Cord that provides a lesser amount of resistance.
—OR—
• If unable to achieve moderate to maximal muscular fatigue following the completion of 12 exercise repetitions
through a full range of motion, decrease rest time between exercise sets or select a Resistance Cord that
provides a greater amount of resistance.
• Perform each exercise a minimum of 3 times per week for maximum results.
• Allow 24–48 hours of complete rest between each Resistance Cord exercise session.
RESISTANCE CORD
EXERCISE GUIDE
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©2016 Gaiam Americas, Inc. All rights reserved. GAIAM and the “Flower of Life” logo design are registered trademarks of Gaiam, Inc. or its subsidiaries. Manufactured and distributed by Gaiam Americas, Inc., Louisville, CO 80027-2452. | MADE IN CHINA | SKU 05-62222GUIDE
IMPORTANT!
Please read the instructions below
before using the Door Attachment
and Resistance Cords.
• Before each workout, check for possible wear of the
Door Attachment and Resistance Cords.
• Always perform general warm–up activities prior to
performing Resistance Cord exercises.
• Perform only the exercises as shown in this chart or other
Gaiam-produced informational resources.
• Avoid exposing the Door Attachment or Resistance Cords
to rough or abrasive surfaces.
• Wear appropriate footwear while performing Resistance
Cord exercises.
• Make sure the Door Attachment is secure between the door
and jamb, and that the Resistance Cords are secure in hand
before beginning each exercise.
• Always exhibit proper body alignment and posture, as
shown in the exercise guide, while performing exercises.
• Perform exercises in a slow and controlled manner.
• Keep abdominal muscles tight while performing exercises.
• Avoid straining or holding your breath while exercising.
• Discontinue any exercise that causes discomfort.
• Consult your physician before beginning any type
of exercise program.
DOOR ATTACHMENT
ANCHORING GUIDELINES
ANCHORING GUIDELINES
HIGH POSITION MID POSITION LOW POSITION
Over top of door Between top and bottom
door hinge
Below bottom door hinge
1. 2.
Place “plugged” end
over top of the door or
through hinged side
of door (depending on
the exercise) and close
door tightly.
Pull on strap to
ensure that it is
secure before starting
each exercise.
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