Gaiam RESISTANCE CORD Egzersiz Kılavuzu

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RESISTANCE CORD

EXERCISE GUIDE

1. CHEST PRESS

(PECTORALS)

START

FINISH

DOOR ATTACHMENT: MID POSITION

Stand with feet hip-width apart and back

Press arms straight forward in front of body,

to door. Grasp each handle, palms facing

ending with hands in front of shoulders and

down and position at chest height, with

palms of hands facing down. Return to start

elbows bent just below shoulders.

and repeat.

4. FRONT PULL-DOWN

(LATISSIMUS DORSI)

START

FINISH

DOOR ATTACHMENT: HIGH POSITION

Stand with feet hip-width apart, facing

Bend elbows and pull arms back and

door. Grasp handles and straighten

down, ending with hands at waist and

arms, positioning hands directly in front

palms facing backward. Return to start

of shoulders with palms facing down.

and repeat.

E X E R C I S E I N S T R U C T I O N

• 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.

2. BACK FLY

(RHOMBOIDS/MID TRAPEZIUS)

START

FINISH

DOOR ATTACHMENT: MID POSITION

Stand with feet hip-width apart,

Bend elbows and pull arms straight back,

facing door. Grasp handles with

squeezing shoulder blades together.

palms facing down and arms straight

Return to start and repeat.

out in front of shoulders.

5. TRUNK CURL

(ABDOMINAL)

START

FINISH

DOOR ATTACHMENT: HIGH POSITION

Kneel on floor with back to door. Grasp

Bend at waist, curl upper body forward

handles, crossing arms in front of chest,

and down toward the floor. Return to start

and position hands on top of shoulders.

and repeat.

—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.

3. SHOULDER PRESS

(DELTOIDS)

START

FINISH

DOOR ATTACHMENT: LOW POSITION

Stand with feet hip-width apart and

Straighten arms overhead, ending with

back to door. Grasp each handle and

a slight bend in the elbows and hands

position hands outside shoulder width,

directly above shoulders. Return to start

palms facing forward and elbows

and repeat.

below shoulders.

6. ARM CURL

(BICEPS)

START

FINISH

Stand in a staggered stance. Place

Bend arms and bring hands in front of

tubing under front foot and soften

body to shoulder height. Keep wrists

knees. Grasp handles and position arms

firm and elbows at sides. Return to start

at sides of body.

and repeat.