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FIT CORD™
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FIT CORD™
Exercises
Of course
FIT CORD™
exercises can be used for more than simply
strengthening more isolated muscle groups. The
exercises below work the major muscle groups are
only a small sample of the many hundreds of
variations that have been devised.
Athletes may want to incorporate them into an
off season training program when recovery and
regeneration is the most important goal.
FIT CORDS™
are available in a range of colors that relate
to their stiffness or resistance. Color-coding
varies between the brands but it typically as
follows:
Orange
(Very Light) 6-8 Pounds MAX Resistance
Level
Green
(Light) 12-14 Pounds MAX Resistance Level
Red
(Medium) 15-17 Pounds MAX Resistance
Level
Blue
(Heavy) 25-27 Pounds MAX
Resistance Level
Black
(Very Heavy) 36-38 Pounds Max
Resistance Level
Purple
(Ultra Heavy) 53-55 Pounds MAX Resistance
Level
For the
FIT CORD™
exercises below, complete 2-3 sets of 12-15
repetitions (or up to 25 repetitions for easier
colored bands). You should warm up first with
5-10 minutes of light aerobic exercise and cool
down with another 5-10 minutes of gentle
exercise, plus some stretching exercises.
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Fit Cord Squats
1. Start by stepping on the
Fit
Cord
with both feet shoulder width apart.
2. Hold the
Fit
Cord
at shoulder level with both hands. Start into a
full squat while holding the band at shoulder
height.
3. Return to the starting position and repeat.
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Fit Cord Bent Over Rows
1. Start by placing the
Fit
Cord
under one foot and stepping backwards with the
other foot.
2. Bend over keeping your back flat and stop at
a 45 degree angle.
3. Pull the bands up towards your waist keeping
your elbows in close together.
4. Squeeze your shoulder blades together when
performing rowing motion. |
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Alternate Lying Chest Presses
1. Lie on your back and place the
Fit
Cord
under your back and hold the ends with both
hands.
2. Start by pressing one arm up towards the
ceiling and then return to the starting
position. Repeat with the other arm.
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Diagonal Woodchops
Starting Position: Loop the
Fit
Cord
under your left foot and grasp either end. Keep
hands together and extend arms down towards left
foot.
1. Bring
Fit
Cord
up and away in a wood chopping motion.
2. During this motion your feet stay stationary
and you rotate at your trunk. Repeat this motion
for the desired repetitions and then repeat in
the opposite direction.
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Triceps Extension with
the Fit Cord
1. Start by holding the
Fit
Cord
in one hand and placing that hand behind your
back.
2. Now grab the other end of the band with the
arm that is over your head.
3. Extend the top elbow until your arm is fully
extended.
4. Return to the starting position and repeat
for the prescribed repetitions. |
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Fit Cord Lunges
1. Stand with feet hip width apart. Take left
leg and step back approximately two feet
standing on the ball of the foot. Place
Fit
Cord
under front foot and hold the other end with
your hands.
2. Start position: Feet should be positioned at
a staggered stance with head and back erect and
straight in a neutral position.
3. Lower body by bending at right hip and knee
until thigh is parallel to floor. Body should
follow a straight line down towards the floor.
4. Return to start position. |
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Lateral Rows with
the Fit Cord
1. Step onto
Fit
Cord
with feet hip width apart and knees slightly
bent.
2. Start position: Grasp ends with a neutral
grip (palms facing each other). Arms should hang
down to sides with elbows slightly bent.
3. Raise band to side of body at shoulder height
keeping elbows only slightly bent.
4. Return to start position. |
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Biceps Curls with the Fit Cord
1. Stand with feet shoulder width apart, knees
slightly bent, and at a staggered stance.
2. Step onto middle of tubing with back foot or
both feet.
3. Start position: Grasp ends with underhand
grip (palms facing forward) with arms hanging
down at sides. Elbows should be close to sides.
4. Flex at the elbows and curl band up to
approximately shoulder level. Keep elbows close
to sides throughout movement. 5. Return to start
position.
6. Remember to keep back and head straight in a
neutral position throughout movement. Shoulders
should be stabilized by squeezing shoulder
blades together slightly - only the elbow joint
should be moving. |
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Fit Cord
Exercises
You can get a total body strength training
workout-without the weights. With rubber
resistance exercise products, you can tone,
shape, and strengthen all of the major muscle
groups in your body using lightweight,
affordable, portable tubing that goes anywhere
you do.
The Fit Cord aids in strengthening and
conditioning all of the major muscles of the
body. You can perform gym-type weight machine
and free weight exercise movements with rubber
resistance products, all for just a fraction of
the cost of traditional equipment.
One of the best things about rubber resistance
products is that they can be used effectively
for any muscle in your upper or lower body. From
arms, shoulders, and back, to hips, thighs, and
buttocks, you can perform a variety of exercises
and create routines to target any part of your
body you want.
Rubber resistance products are also ideal for
all ability levels. The tubes come in a variety
of different resistance levels, so beginners can
use them as effectively as your advanced
exercisers.
With rubber resistance products, you can workout
anytime, anywhere in just minutes a day.
Portable exercise tubing products are
lightweight, they store easily, and they can be
used at home, at the office or on the road. So
you can get a safe and effective workout in the
convenience and comfort of your own home,
without the need for expensive gym memberships
or bulky home weight equipment.
As with any strength-training program, there are
a few tips you should keep in mind before using
rubber resistance products:
-
Check with
your healthcare professional before
beginning an exercise program.
-
Perform 5-10
minutes of cardiovascular exercise
activities to increase your heart rate and
respiration and get a bit of a sweat going
before performing your tubing exercises.
-
Always warm
up your muscles with flexibility activities
before each tubing exercise session.
-
Make sure to
breathe deeply and never hold your breath
while performing tubing exercises.
-
Perform
tubing exercises in a slow and controlled
manner.
-
Be sure to
eliminate ant exercise that cause pain or
discomfort. Remember, "No Gain, With Pain!!"
Rubber
resistance exercise products are possibly some
of the most affordable, versatile exercise tools
on the market today.
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Increase:
Quickness, Overall Foot Speed, Agility, Endurance, and Leg Strength.
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PO Box 469,
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With
rubber resistance exercise products, you can tone, shape, and strengthen all
of the major muscle
groups in your body using lightweight, affordable,
portable tubing that goes anywhere you do. |
|
