• Portable and easy to use• Provides an exercise equipment- quality workout• Color-coded system with 6 levels• Complete progressive resistance exercise program• Offers smooth resistance during stretch and hold exercises.
Portable & simple to use VersatilityElasticity Benefits Color-coded system with 6 levels Cost-effective
Benefits• Versatility – A complete progressive resistance exercise program with tension-progressive resistance bands. – Increases muscle strength, endurance and flexibility and improves exercise performance (muscle control, coordination). – Training programs for trunk and both upper and lower extremity workouts!
Benefits• Color-coded system with 6 levels – Yellow, Red, Green, Blue, Purple, Silver – Initial resistance reference: Youth and Elderly：Yellow Adult female：Red or Green Adult male ： Blue – After 3 months, you can try for stronger resistance level.
LP BAND Tension-Progressive Resistance KG of force at 300%Color Resistance Level 1.5M 5M 45M elongation Yellow Extra Light 2.9 - 3.3 841 847 853 Red Light 4.3 - 4.7 842 848 854 Green Medium 5.5 - 5.9 843 849 855 Blue Heavy 6.5 – 7.0 844 850 856 Purple Extra Heavy 8.3 – 8.9 845 851 857 Silver Super Heavy 8.6 – 9.1 846 852 858
Benefits• Cost-effective – Provides exercise equipment-quality workouts. – Train a single muscle group or multiple muscle groups.• Elasticity – Provides concentric (contracting), eccentric (stretching) and constant force on the muscles.• Simple to use and portable – Lightweight and flexible. You can carry it anywhere in a pocket or bag.
Indications• Muscle strength training for – concentric, (contracting), eccentric (stretching) and isolated muscle contraction• Endurance training• Balance training• Core exercise training to improve trunk stability• Coordination training to improve neuromuscular control• Sport-specific training for improve exercise performance
How to Handle LP BAND?• Grip Wrap Grip one end of the band, then wrap the band around your hand as shown as many times as needed. Grip the band tightly.
How to Handle LP BAND?• Making loops Making loops for strength or stretching exercises Tie one end in a square knot. Tie both ends together in a knot.
Precautions & Tips Do Do notWarm-up before and cool-down after exercise.Be sure the band is anchored to an immovable Do not anchor to a light or movable object.object.Select suitable resistance level color-coded Choose too much resistance which can lead toband to exercise. muscle fatigue.Breathe normally during exercise. Inhale at the Do not hyperventilate or hold breath.beginning then exhale during exertion.Maintain proper posture during exercise. Do not slump or relax your posture during exercise as this may lead to injury.Perform exercise in a slow, controlled manner. Do not allow motions to be out of control!Follow exercise principle Do not perform exercise when experiencing muscle fatigue, pain, or discomfort.Protect your head, eyes and ears while Overstretch LP BAND or use product if it hasexercising. been torn.Supervise children when they use LP BAND. Do not let children use the product unsupervised or inappropriately.
Exercise suggestion• Muscle strengthening • Muscle endurance – High resistance, low – Low resistance, high repetitions. repetitions. – 8-12 repetitions – 12-20 repetitions – 1-3 sets with a 1-2 minute – 1-3 sets with a 1 minute rest interval between sets rest interval between sets. – Beginners exercise 2 days – 3-4 days a week. a week initially at the first 2 weeks and increasing to 3 days a week.
Target muscles Latissimus Rotator cuff dorsi Low back muscles Gluteus Gluteus maximus medius Hip adductor Hamstring
ELBOW EXTENSION • Exercise : – Place one end of the band under foot and hold the other end with your hand. Flex and extend the elbow at waist level as shown • Target muscle: – (C) Triceps brachii • Goal: – modify posterior upper arms muscle shape.
SHOULDER UPRIGHT ROW • Exercise: – Stand with both feet on the middle of the band shoulder- width apart. Hold each end of band at waist level, then lift elbows up to shoulder level. • Target muscle: – (B) Deltoid • Goal: – modify shoulder muscle shape.
SHOULDER PRESS • Exercise: – Stand with both feet on the middle of the band shoulder- width apart. Hold each end above shoulder level, then extend elbow and arm overhead. • Target muscle: – (B) Deltoid • Goal: – Increase muscle strength and modify shoulder muscle shape.
SCAPULA STABILIZATION • Exercise: – Hold each end of the band at head level with elbows bent at a 90 degree angle as shown. Extend arms and straighten elbows as shown, then release back to starting position slowly.•Goal: • Target muscle:Increase muscle strength andstability of the scapula – (C) Triceps brachii, scapulasurrounding muscles, modify surrounding muscles.posterior arms muscle shape
SHOULDER D2 FLEXION • Exercise : – Stand with both feet on the middle of the band shoulder- width apart. Hold each end at waist level then lift arms diagonally across the body with palms facing out as shown. • Target muscle: – (N) Rotator cuff • Goal: – Increase muscle strength and shoulder stability
SHOULDER TRANSVERSEADDUCTION • Exercise: – Anchor center of band to an immovable object at head level. Place feet in a moderate lunge position. Hold each end of band and lean slightly forward with arms extended to the side. Pull arms forward to the front of the body as shown.•Goal: • Target muscle:Increase muscle strengthand modify chest muscle – (A) Pectoralis majorshape.
SHOULDER EXTENSION • Exercise: – Anchor center of band to an immovable object at head level. Hold each end in front of your chest at shoulder level while sitting on a chair. Bend the elbows and pull the shoulders back.•Goal:Increase muscle strength and • Target muscle:modify upper back and – (H) Latissimus dorsiposterior arms muscle shape.
TRUNK ROTATION • Exercise: – Anchor center of band to an immovable object at shoulder level. Hold the other end of band at shoulder level then rotate shoulder and trunk to opposite side as shown. • Target muscle: – (D) Obliquus abdominis • Goal: – Increase muscle strength and modify waist muscle shape
TRUNK SIDE-BENDING • Exercise: – Stand with both feet on the middle of the band shoulder- width apart. Hold each end at waist level then raise one arm with elbow extension and bend to the opposite side. Return to starting position and repeat on opposite side.•Goal:Increase muscle strength • Target muscle:and modify waist muscle – (D) Obliquus abdominisshape.
SIT-UPS • Exercise: – Anchor both ends of band to an immovable object above head level. Lie flat on the floor with knees bent. Hold the middle of loop with both hands shoulder width apart at chest level. Keep elbows straight and pull arms to waist level while doing a small abdominal crunch (sit-up).•Goal: • Target muscle:Increase muscle strength. – (G) Rectus abdominis
DIAGONAL SIT-UPS • Exercise: – Anchor both ends of band to an immovable object above head level. Hold the middle of loop with one hand at chest level while keeping opposite hand at your side. Pull the arm across the midline of the body towards the opposite knee while doing a small abdominal•Goal: crunch (sit-up).Increase muscle strength • Target muscle:and modify waist muscleshape. – (D) Obliquus abdominis
TRUNK EXTENSION • Exercise: – towards the ceiling. Loop band around feet. Hold both ends of the band with hands in front of abdomen. Keep your back straight and lean trunk backward and extend hips.•Goal: • Target muscle:Increase muscle strength. – (M) Low back muscles
KNEE EXTENSION • Exercise: – Loop band around foot. Hold both ends of the band at chest level. Bring knee up to the waist at a 90 degree angle and then return to a standing position.•Goal: • Target muscle:Increase muscle strength – (E) Quadricepsand modify anterior thighmuscle shape.
KNEE FLEXION • Exercise: – Stand with one leg on the band and secure the other end around the opposite ankle. Bend the knee 90 degrees behind you and return to standing position.•Goal: • Target muscle:Increase muscle strength – (K) Hamstringand modify posterior thighmuscle shape.
HIP ABDUCTION • Exercise: – Loop the band around both ankles and stand with feet shoulder-width apart. Shift weight to one leg and lift the opposite leg sideways away from the body.•Goal: • Target muscle:Modify gluteals and – (L) Gluteus mediuslateral thigh muscle shape. – (F) Tensor fasciae latae
HIP ADDUCTION • Exercise: – Anchor one end of band to an immovable object at ankle level. While standing, loop band around ankle nearest to fixed end. Move across the front of the body while keeping the knee straight.•Goal: • Target muscle: Modify medial thigh – (J) Hip adductor muscle shape.
HIP EXTENSION • Exercise: – Anchor one end of band to an immovable object at ankle level in front of you. While standing, loop band around ankle. Extend leg backward while keeping knee straight. Switch band to opposite ankle and repeat.•Goal: • Target muscle:Modify gluteals muscle – (I) Gluteus maximusshape.
LUNGE • Exercise: – In a lunge position, place the middle of the band under the front foot. Hold both ends at chest level. Bend knees so back knee moves toward the ground while keeping your back upright.•Goal: • Target muscle:Increase muscle strength – (I) Gluteus maximusand modify thigh and – (E) Quadricepsgluteals muscle shape. – (K) Hamstring