Exercise
BACK ROW EXERCISE
1. Place the tube around a doorknob (with the door closed) and stand facing the door at an appropriate distance to create adequate resistance. 2. Grasp both handles with arms extended at shoulder height. Stand erect with your knees slightly bent. 3. Pull the handles back to your chest, and keep your elbow aligned at shoulder... »
BACK RAISE EXERCISE
1. Sit in a chair and place the tube beneath both feet. 2. Lean forward and grasp the tube at the appropriate length to obtain adequate resistance, with hands against the chest. 3. Lift your torso up, and then return to starting position. 4. Do as many repetition as you can in 40 seconds. 5. Do aerobic... »
SQUAT EXERCISE
1. Stand on the tube with your feet shoulder width apart. Bring the handles up behind your arms and rest them on your shoulders. 2. While keeping your backstraight and your stomach tight, slowly squat down until your thighs are parallel to the floor. Be sure to allow your knees to go forward but not... »
SHOULDER PRESS EXERCISE
1. Step on the middle of the tube, with handles in each hand. Hands should be at shoulder height with palms facing forward. 2. Press the tube above your head until your arms are almost straight, then lower your arms. Be careful not to straighten the arms completely, to protect the elbow joints. 3. Do as... »