Sunny Health & Fitness 089 COMBO User manual

RESISTANCE TUBE SET
NO. 089 COMBO
IMPORTANT! Please retain owner’s manual for maintenance and adjustment
instructions. Your satisfaction is very important to us, PLEASE DO NOT RETURN
UNTIL YOU HAVE CONTACTED US: [e-mail] 1-877-
90SUNNY (877-907-8669).

1
GENERAL INSTRUCTION
1. Before starting any exercise program, you should
consult your physician
2. Always warm up before exercise.
3. Be aware of your body’s signals. Incorrect or excessive
exercise can damage your health. Stop exercising if you
experience any of uncomfortable symptoms.
4. . Before exercising with this product, be sure that your
equipment is in good condition Do not use the product if
you find wear or damage
5. Start your resistance exercise with a relatively low
resistance level, progressively increasing the level as
you progress.
6. Wear suitable clothing while using the equipment. Avoid
wearing loose clothing that may become entangled in
the equipment.
7. Your product is intended for use in cool and dry
conditions. You should avoid storage in extreme cold,
hot or damp areas as this may lead to corrosion and
other related problems.

2
PARTS LIST
Before you start to assemble, please make sure all parts are
included.

3
PARTS LIST
No.
Description
Spec.
Qty.
1
Resistance Tube
10LBS/4.5KG
1
2
Resistance Tube
20BS/9.1KG
1
3
Resistance Tube
30LBS/13.6KG
1
4
Resistance Tube
40 LBS/18.1KG
1
5
Resistance Tube
50 LBS/22.7KG
1
6
Handle
2
7
Door Anchor
1
8
Ankle Strap
2
9
Carry Bag
1
A
Thank You Card
1
B
User Manual
1
Ordering Replacement Parts (U.S. and Canadian Customers
only)
Please provide the following information in order for us to
accurately identify the part(s) needed:
✓The model number (found on cover of manual)
✓The product name (found on cover of manual)
✓The part number found on the “PARTS LIST” (found near the
front of the manual)
Please contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).

4
WORKOUT EXERCISES
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Fasciculus Deltoideus
Medius
Clip two ends of Resistance
Tube (No. 1) to the metal ring
on the 2 Handles (No. 6).
Notes: you could choose
whichever Resistance Tube
(No. 1/2/3/4/5) to adjust you
exercise level.
Stand on the Resistance
Tube (No. 1). Hold 2 Handles
(No. 6) on both sides of the
body, chest raised, body tilted
slightly forward and arms
slightly bent.
Lift and extend the arms when
exhaling. Stop when the joint is
at the same height as the
shoulder, and return to the
initial position by inhalation.
Action Points: Keep the arms
bent, the starting point is in the
deltoid muscle of the shoulder.

5
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Posterior Deltoid
Clip two ends of Resistance
Tube (No. 1) to the metal ring
on the 2 Handles (No. 6)
Notes: you could choose
whichever Resistance Tube
(No. 1/2/3/4/5) to adjust you
exercise level.
Stand on the Resistance
Tube (No. 1) with your feet
Slightly apart. Bend your
knees slightly, bend your hips
and keep your back straight,
Hold the 2 Handles (No. 6)
with both hands, keeping
elbows slightly flexed.
When exhaling, both hands
are held parallel to the ground
on both sides. When inhaling,
both hands return to the
original position.
Action Points: Keep the arms
straight. The starting point is in
the back of the deltoid muscle
of the shoulder.

6
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Biceps Brachii
Clip the two ends of
Resistance Tube (No. 1) to
the metal ring on the 2
Handles (No. 6)
Notes: you could choose
whichever Resistance Tube
(No. 1/2/3/4/5) to adjust you
exercise level.
Stand on the Resistance
Tube (No. 1) with shoulders
down and chest out, hold the 2
Handles (No. 6) on both sides
of your body, palms forward
and upper arms close to your
body.
Exhale as you bend the arms
upward to complete
contraction of biceps brachii
muscles. Return to the initial
position when inhaling.
Action Points: The upper
arms should be close to both
sides of the body. Don't open,
but you can move slightly back
and forth.

7
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Latissimus Dorsi
Clip two ends of Resistance
Tube (No. 1) to the metal ring
on the 2 Handles (No. 6)
Notes: you could choose
whichever Resistance Tube
(No. 1/2/3/4/5) to adjust you
exercise level.
Stand the Resistance Tubes
(No. 1). with your feet
shoulder-width apart. Bend
down to the ground.
Hold the 2 Handles (No. 6) on
both sides of the body.
When exhaling, pull the
Resistance Tube (No. 1) up
on both sides and return to the
initial position by inhalation.
Action Points: Make sure that
the power is generated from
the latissimus dorsi muscle.

8
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Erector Spine
Clip two ends of Resistance
Tube (No.1) to the metal ring
on the 2 Handles (No. 6)
Notes: you could choose
whichever Resistance Tube
(No. 1/2/3/4/5) to adjust you
exercise level.
Stand parallel on Resistance
Tube (No. 1). Bent your knees
until your thighs are parallel to
the ground. Tilt your upper
body forward, keep your back
straight and hold the2 Handles
(No. 6) on both sides of your
body. Inhale. When exhaling,
tighten the waist and
abdomen, stand up slightly
with your upper body straight,
pause for 2 seconds, and
return to the initial position by
inhalation.
Action Points: Keep your
back straight and feel the waist
and abdominal force.

9
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Quadriceps Femoris
Clip two ends of Resistance
Tube (No. 1) to the metal ring
on the 2 Handles (No. 6)
Notes: you could choose
whichever Resistance Tube
(No. 1/2/3/4/5) to adjust you
exercise level.
Stand on Resistance Tube
(No. 1) with feet shoulder-
width apart, knees slightly
bent. Slightly straighten chest
and abdomen, holding 2
Handles (No. 6) with both
hands in front of the chest.
When inhaling, bend your
knees and squat until thighs
are parallel to the ground. The
direction of the knees should
be the same as the direction of
the toes. The upper body leans
forward, keeping the back
straight and the eyes fixed in
front. Exhale while returning to
the original position.
Action Points: Keep the hand
posture unchanged and feel
the strength of your quadriceps
femoris.

10
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Calf Muscle
Clip two ends of Resistance
Tube (No. 1) to the metal ring
on the 2 Handles (No. 6)
Notes: you could choose
whichever Resistance Tube
(No. 1/2/3/4/5) to adjust you
exercise level.
Stand on the Resistance
Tube (No. 1). with your toes.
Keep feet shoulder-width
apart, slightly straighten the
chest and abdomen, hold the 2
Handles (No. 6) behind your
arms and above your
shoulders on both sides, palms
forward.
Keep your back straight and
keep your eyes to the front.
Inhale.
When exhaling, stand on tiptoe
and hold for 1-2 seconds.
Inhale and return down.
Action Points: Keep the hand
posture unchanged and feel
the strength of your calf
muscles.

11
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Triceps Brachii
Place the foam of the Door
Anchor (No. 7) inside the door
in the upper, close the door to
fix the Door Anchor (No. 7),
Loop the Resistance Tube
(No. 1) to the other end of the
Door Anchor (No. 7).
NOTES: Always make sure
the door is securely closed to
clamp the Door Anchor (No.
7).
Clip two ends of Resistance
Tube (No. 1) to the metal ring
on the 2 Handles (No. 6)
Notes: you could choose
whichever Resistance Tube
(No. 1/2/3/4/5) to adjust you
exercise level.

12
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Triceps Brachii
Stand with your feet back and
forth to the door. Bend down at
the waist, keeping your back
straight with knees slightly
ben. Hold the 2 Handles (No.
6) with your palms down, arms
close to your body and inhale.
Push to straighten your arms
downward as you exhale,
and return to the initial position
by inhaling.
Action Points: Keep the arms
straight. The starting point is in
the triceps brachii muscle.

13
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Trapezius Muscle
.
Place the foam of the Door
Anchor (No. 7) inside the door
in the upper, close the door to
fix the Door Anchor (No. 7),
Loop the Resistance Tube
(No. 1) to the other end of the
Door Anchor (No. 7).
NOTES: Always make sure
the door is securely closed to
clamp the Door Anchor (No.
7).
Clip two ends of Resistance
Tube (No. 1) to the metal ring
on the 2 Handles (No. 6)
Notes: you could choose
whichever Resistance Tube
(No. 1/2/3/4/5) to adjust you
exercise level.

14
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Trapezius Muscle
.
Stand facing the door and hold
the 2 Handles (No. 6) on both
sides of the body, while leaning
forward slightly with
straightened chest, slightly
bent arms and contracted
scapula. Inhale.
As you exhale, pull your hands
down to your thighs and then
inhale back to the initial
position
Action Points: The starting
point is in the trapezius
muscle.

15
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Always warm up before exercise.
Upper Pectoralis Major
Muscle
.
Place the foam of the Door
Anchor (No. 7) inside the door
in the upper, close the door to
fix the Door Anchor (No. 7),
Loop the Resistance Tube
(No. 1) to the other end of the
Door Anchor (No. 7).
NOTES: Always make sure
the door is securely closed to
clamp the Door Anchor (No.
7).
Clip two ends of Resistance
Tube (No. 1) to the metal ring
on the 2 Handles (No. 6)
Notes: you could choose
whichever Resistance Tube
(No. 1/2/3/4/5) to adjust you
exercise level.

16
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Upper Pectoralis Major
Muscle
Stand facing away from the
door. Keep your feet shoulder-
width apart and forward and
back, hold the 2 Handles (No.
6) on both sides of your body
with your arms stretched out,
slightly bent. Lean forward
slightly, straightening your
chest and contracting your
shoulder blades.
While exhaling, draw an arc to
the chest with both hands,
palms down, and then return to
the initial position with
inhalation.
Action Points: Keep the arms
slightly bent.

17
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Middle Pectoralis Major
Place the foam of the Door
Anchor (No. 7) inside the door
in the middle, close the door to
fix the Door Anchor (No. 7),
Loop the Resistance Tube
(No. 1) to the other end of the
Door Anchor (No. 7).
NOTES: Always make sure
the door is securely closed to
clamp the Door Anchor (No.
7).
Clip two ends of Resistance
Tube (No. 1) to the metal ring
on the 2 Handles (No. 6)
.
Notes: you could choose
whichever Resistance Tube
(No. 1/2/3/4/5) to adjust you
exercise level.

18
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Middle Pectoralis Major
Stand facing away from the
door. Keep your feet shoulder-
width apart and forward and
back, hold the 2 Handles (No.
6) on both sides of your body
with your arms stretched out,
slightly bent. Lean forward
slightly, straightening your
chest and contracting your
shoulder blades. Inhale.
While exhaling, draw an arc to
the chest with both hands,
palms together, and then
return to the initial position with
inhalation.
Action Points: Keep the arms
slightly bent. The starting point
is in the middle pectoralis
major

19
We value your experience using Sunny Health and Fitness
products. For assistance with parts or troubleshooting, please
contact us at [e-mail] or 1-877-
90SUNNY (877-907-8669).
Oblique Abdominus
Place the foam of the Door
Anchor (No. 7) inside the door
in the middle, close the door to
fix the Door Anchor (No. 7),
Loop the Resistance Tube
(No. 1) to the other end of the
Door Anchor (No. 7).
NOTES: Always make sure
the door is securely closed to
clamp the Door Anchor (No.
7).
Clip two ends of Resistance
Tube (No. 1) to the metal ring
on the 2 Handles (No. 6)
Notes: you could choose
whichever Resistance Tube
(No. 1/2/3/4/5) to adjust you
exercise level.