Resistance Band Set
Introduction
We congratulate you on the purchase of your new product. You have chosen
a high quality product. Familiarise yourself with the product before using it
for the first time. In addition, please carefully refer to the operating instructions
and the safety advice below. Only use the product as instructed and only
for the indicated field of application. Keep these instructions in a safe place.
If you pass the product on to anyone else, please ensure that you also pass
on all the documentation with it.
Proper use
This product is designed as a piece of sports equipment and is not intended
for commercial use. The product is not suitable for therapeutic or medical use.
Technical data
Light green fitness band
(light resistance): Width: 150 mm, Length: 2000 mm, Thickness: 0.2 mm
Blue fitness band
(medium resistance): Width: 150 mm, Length: 2000 mm, Thickness: 0.3 mm
Light green fitness band ring
(light resistance): Width: 17 mm, Length: 500 mm,
(1000 mm in circumference), Thickness: 1.2 mm
Blue fitness band ring
(medium resistance): Width: 25 mm, Length: 275 mm,
(550 mm in circumference), Thickness: 1.3 mm
Stretching length (cm): 250 300 350 400
Force (N) Band Light green 13 18 21 24
Blue 19 26 31 35
Stretching length (cm): 40 55 80 100
Force (N) Ring Light green 22 28
Blue 33 49
Tolerance of the above values: +/- 20 %
Safety Information
PLEASE READ THE INSTRUCTIONS BEFORE USE! PLEASE KEEP THE
INSTRUCTIONS IN A SAFE PLACE!
CAUTION! RISK OF INJURY! The product is not a toy
and should only be used under the supervision of adults.
Consult your doctor before you use the product, if you have health prob-
lems, allergic reactions or an injury. Stop the exercises immediately, if you
feel sick or unwell during the exercises or if any other complaints arise.
Check the fitness bands for damage and wear before each use. The
product is intended to be used only if it is free of defects and wear.
When stretching the bands keep your hands fully extended as part of
your lower arm and do not overstretch your wrists!
Keep the bands tensioned all the time and take care not to slip over!
Always allow the bands to return slowly and under tension to their starting
position.
The bands must never be attached to objects, such as for example a table,
door or staircase landing.
Do not stretch the fitness bands beyond their maximum length of 400 cm!
Do not stretch the fitness band rings beyond their maximum length of
55 cm (blue) or 100 cm (light green)!
The bands must never be pulled in the direction of the face or wound
around the head, neck or chest.
CAUTION! RISK OF DAMAGE TO PROPERTY! Only use the
product in spaces, in which you can keep sufficient distance from persons /
objects, so that injuries and damage to property are avoided.
Keep the product away from sharp, pointed, hot and / or dangerous objects.
Avoid direct sunlight and heating sources.
Exercise instructions
The following instructions give only a selection of the possible exercises. In-
formation on further exercises can be found in other literature on the subject.
Wear comfortable sports or leisure clothing.
Always warm up before you start the exercises.
Perform the exercises at a regular tempo with quiet breathing. Keep to the
prescribed movement sequences and do not overestimate your capabilities.
Breath out while tensing the muscles, breath in while relaxing them.
Repeat each exercise 10–20 times.
Exercises with the fitness band
Shoulders (see Fig. A)
Place the fitness band flat under the soles of your feet.
Adopt a slight straddle position with slightly bent legs and a straight back.
Cross over the ends of the fitness band and grip them at hip height.
Pull both arms evenly upwards as far as shoulder height without lifting
your shoulders.
Biceps & shoulder exercise (see Fig. B)
Keeping your torso straight, stand upright in a walking position, one foot
shifted forward.
Extend the right foot through the handle and secure the safety strap to
your ankle.
Hold the other handle in front of the body with your two hands, palm
facing down.
Stabilize the right elbow at your side.
Now slowly bend the right arm and pull the hand up toward the right
shoulder.
Switch sides.
Arm, shoulder & back exercise (see Fig. C)
Keeping your torso straight, stand upright in a walking position, one foot
shifted forward.
Insert the right or left foot through the handle and secure the safety
strap to your ankle.
Hold the other handle in front of your body with both hands, palms
facing down.
Now slowly raise the arms, elbow slightly bent.
Arm, shoulder & back exercise (see Fig. D)
Stand upright as pictured (or in a walking position as described above),
torso straight, feet about shoulder width apart.
Now hold the band with both hands in front of the body at about shoulder
level (one side each). Palms facing inward.
Breathe slowly and steadily, and extend your arms together toward the
outside and back, at about shoulder level.
The elbows should still be slightly bent in the final position.
Arm, shoulder, chest & back exercise (see Fig. E)
Stand upright, torso straight, feet about shoulder width apart (or in a
walking position as described above).
Hold the band in both hands behind the upper body, at about shoulder
level (one side each). Palms facing back.
Breathe slowly and steadily, and extend your arms together toward the
outside, front and back, at about shoulder level. The elbows should still
be slightly bent in the final position.
Triceps (see Fig. F)
Stand as shown with knees slightly bent in a walking position.
Place the band behind the body and hold the lower end with one hand
(the shorter you grab the band, the higher the resistance) behind your back.
Take the other end in the other hand with bent elbow at head height as
illustrated.
Now straighten the upper arm.
Hold this position and then return to the starting position.
Switch sides!
Shoulders (see Fig. G)
Stand with feet positioned over the center of the band, shoulder-width
apart.
Hold the band with both hands, and raise your arms straight out to the
side to shoulder-level.
Slowly lower back down.
Legs (see Fig. H)
While lying on your back, place the fitness band flat over the sole of
your feet.
Place your arms bent alongside your body and wind the fitness band
1 x around each hand.
Bend one leg at a 90° angle. Stretch the bent leg against the resistance
of the fitness band.
Afterwards repeat this exercise with the other leg.
Arm, shoulder & back exercise (see Fig. I)
Sit on the floor with the legs extended.
Hold the band in both hands, palms facing down, and place it around
the bottom of the feet at about the middle of the band.
Breathe out slowly and steadily, bend your arms to about waist position,
whilst pulling them back in a controlled manner
If necessary, lean your body forward, back straight, and slightly back
after tightening the arms.
Leg & Core Muscles (see Fig. J)
Position yourself on all fours as shown and fix the front end of the training
band with both hands.
Place the other end around the foot of the other side.
Now straighten your leg with the band around the foot back and up.
Hold this position and then return to the starting position.
Switch sides!
Exercises with the fitness band ring
Shoulders (see Fig. K)
Stand upright and place the fitness band ring around your hands. The
fingers should be extended.
Hold your arms against your body. The elbows should be bent at a 90° angle.
Turn your lower arms outwards, without releasing your elbows from your
body.
Triceps (see Fig. L)
Stand upright. Bend one arm behind your back, bend the other arm
above your head.
Place the fitness band ring around your hands. The wrists should be straight.
Pull the fitness band ring upwards with the upper hand. The lower hand
should be a stabiliser.
Afterwards repeat this exercise with the other arm.
Rear of the leg and bottom (see Fig. M)
Adopt a kneeling position and support yourself on your elbows. Your
head should form an extension of your back.
Bend one leg and raise it slightly. Place the fitness band ring flat over
the sole of the foot of your bent leg, and attach it under the tip of the
foot of your other leg.
Move the upper leg further upwards and back. The pelvis should re-
main stable.
Afterwards repeat this exercise with the other leg.
Sides of the thigh (see Fig. N)
Adopt the recovery position on your side and support yourself on your
elbows. The upper leg is at hip height.
Attach the fitness band ring at ankle height.
Slowly raise and lower the upper leg.
Afterwards repeat this exercise with the other leg.
Cleaning and storage
Never use abrasive or corrosive cleaning agents. Otherwise the product
will be damaged.
Only clean the product with lukewarm water and afterwards dry it well
with a cloth.
The product should always be stored dry and clean in a temperature
controlled room.
The product can be prevented from sticking together by carefully rub-
bing it with talcum powder.
Disposal
The packaging is made entirely of recyclable materials, which
you may dispose of at local recycling facilities.
Contact your local refuse disposal authority for more details of how to
dispose of your discarded product.
Warranty
The product has been manufactured to strict quality guidelines and meticu-
lously examined before delivery. In the event of product defects you have le-
gal rights against the retailer of this product. Your legal rights are not limited
in any way by our warranty detailed below.
The warranty for this product is 3 years from the date of purchase. Should
this product show any fault in materials or manufacture within 3 years from
the date of purchase, we will repair or replace it – at our choice – free of
charge to you.
The warranty period begins on the date of purchase. Please keep the origi-
nal sales receipt in a safe location. This document is required as your proof
of purchase. This warranty becomes void if the product has been damaged,
or used or maintained improperly.
The warranty applies to defects in material or manufacture. This warranty
does not cover product parts subject to normal wear, thus possibly conside-
red consumables (e.g. batteries) or for damage to fragile parts, e.g. swit-
ches, rechargeable batteries or glass parts.
IAN 292888
OWIM GmbH & Co. KG
Stiftsbergstraße 1
DE-74167 Neckarsulm
GERMANY
Model no.: HG03258A
Version: 09 / 2017
Last Information Update: 08 / 2017
Ident.-No.: HG03258A082017-GB / IE / NI / CY / OS
