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Exercise and Care Manual
Note: Before performing any of these exercises, read the safety and care
UPPER BODY EXERCISES
Chest Press
Step 1.
Wrap the exerciser around your back and grab the Large
Grips that are 2 or 3 from the end until you feel resistance.
Step 2.
Keeping your hands at chest level, being pushing your
arms straight forward until they are fully extended in front
of you at chest level.
Step 3.
Hold briefly and then return to starting position.
Biceps Curl
Step 1.
Place your hands inside the Large Grips at each end and place your feet on
the center of the exerciser hip-width apart. Slip your feet into the grips they are
standing on. You should feel tension at the mid-line.
Step 2.
With an open or closed hand grip lower your arms into starting position, keeping
your palms supinated. Begin by raising your hands to your shoulders by bending
at the elbow and keeping your upper arms at your sides.
Step 3.
Hold briefly and slowly return to starting position. If more resistance is desired,
move your grip to the next Large Grip down.
Arm and Shoulder Rotation
Step 1.
Place both hands into a Large Grip, one Small Grip apart.
Step 2.
With your hands in front of you, arms bent at 90° and
elbows anchored at your side, slowly begin to spread
your arms and hands. Hold briefly, then slowly return
to starting position to repeat.
MGE
Band
instructions on the back of this manual
™
exerciser
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Summary of Contents for Cando MGE exerciser
- Page 1 Band ™ exerciser Exercise and Care Manual Note: Before performing any of these exercises, read the safety and care instructions on the back of this manual UPPER BODY EXERCISES Chest Press Step 1. Wrap the exerciser around your back and grab the Large Grips that are 2 or 3 from the end until you feel resistance.
- Page 2 Upper Torso Abduction Step 1. Attach your exerciser to a door anchor at chest level. Stand in line with the door anchor and place the last Large Grip in your open hand. Step 2. With your arm straight across your body, fully extend it out to your side at about a 30°...
- Page 3 Body Jump Step 1. Place your feet in the middle Large Grips separated by one Small Grip. Step 2. Using a closed or open-handed grip, hold the ends of the exerciser in each hand. Spread your feet to hip-width apart and assume a semi-squat position. Step 3.
- Page 4 Shoulder Side Rotation Step 1. Securely attach your exerciser to a door anchor. Step 2. Hold the last Large Grip and stand so there is slight resistance when your arm is across your body and your elbow is bent at 90°. Step 3.
- Page 5 Wrist Pull (Pronation) Step 1. While seated, grab one of the Large Grips at either end of the exerciser. With your forearm resting on your thigh, place your foot through the Large Grip that provides the desired resistance. You should be in a closed-handed grip, palm and fist facing upward.
- Page 6 Resistant Squat Step 1. Place your feet into the Large Grips at each end of the exerciser and step on them. Place your arms through the two center-point Large Grips leaving one Large Grip in-between. Pull the grips up to your biceps. Step 2.
- Page 7 CORE EXERCISES Side Plank Pull Step 1. While laying on your side on a padded surface, place both hands in a Large Grip at the desired distance to create the preferred resistance. Step 2. Leaning on your bent arm located directly below your shoulder, raise your hips off the ground and engage your core to stabilize you.
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Page 8: Safety And Care Information
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