Limm Pull-up Bands

Congratulations! You have acquired high-quality Pull-up Resistance Bands that will help bring your workouts to the next level! The Limm Pull-up Bands are lightweight, easy to pack and even easier to use. You can maximize the use of the bands and the tension and resistance can develop mind-muscle connection that creates awareness during your movements. Pull-up bands are versatile, fit well into alternating workout schedules and are a great addition for those who go to gyms, workout at home or travel.

A perfect combination of cotton, polyester and latex makes up the high-quality elastic fabric on each Limm Resistance Bands to guarantee durability and sturdiness while having a comfortable wear. The bands are 100% skin safe and the stretch is designed to have the right amount of give to intensify your workouts.
 

Prep:

1. Stand with your feet shoulder-width apart, keeping a slight bend in the knees.
2. With straight arms, hold the Limm Resistance Pull-up Bands in front of you with your hands slightly lower than your shoulders.

Exercise:

1. While exhaling, move your arms to the sides and back. Continue the movement until your arms are fully extended to your sides.
2. It's easy to arch your spine and push your rib cage forward when opening your arms, so really focus on the abs keeping the spine stable.
3. Do 10-20 reps

Preparation:

1. Secure Limm Resistance Pull-up Band around the bottom of both feet, put both feet on the floor slightly shoulder-width apart.
2. With arms extended, hold the Pull-up Band with your palms facing towards you directly in front of your body, hands shoulder-width apart.

Exercise:

1. Inhale and Exhale using the muscles in both your shoulders and arms, bend your elbows outwards and upwards to bring the band up to your chest.
2. Breath. Extend your elbows to return to the starting position.
   Do 3-5 sets of 8 to 15 repetitions.

Preparation:

1. Anchor the Limm Resistance Pull-up Band in a low position.
2. Lie on your back, grabbing the band with both hands, stretching arms straight out overhead.

Exercise:

1. With elbows slightly bent, pull the band overhead, pull as much as you can until it reaches your torso
2. Slowly return to starting position and repeat.

Preparation:

1. Place both hands inside the Limm Resistance Pull-up Band and hold them straight up overhead with the band held taught between them.
2. Keep both arms shoulder-width apart and your palms facing forward.

Exercise:

1. Slowly bring your elbows down and tip your hands slightly backward so the loop band goes behind your head.
2. Slowly release back up overhead.

Preparation:

1. Secure the middle of your Limm Resistance Pull-up Band to a stationary object at ankle height or the soles of your feet.
2. Sit on the ground and hold the bands, palms facing each other, knees just slightly bent.

Exercise:

1. Slowly pull the band to your lower abdomen, keeping your elbows close to your sides. Keeping your posture erect and your lower back slightly bended.
2. As the band touch your body, squeeze your shoulder blades together and then reverse direction, slowly returning to the start position.
    

Preparation:

1. Secure your Limm Resistance Pull-up Band around the bottom of your feet.
2. Maintain arms as straight and keep your back straight, abs tight and knees slightly bent.

Exercise:

1. Raise your shoulders upwards and hold for 5 seconds before slowly returning to starting position.
2. Do 2-3 sets of this with 5-6 reps.

Preparation:

1. Stand on a Limm Resistance Pull-up Band, bending forward slightly, with your feet at shoulder-width, toes pointed slightly out. Hold the band below the knee.
2. Maintain a braced core and flat back throughout.

Exercise:

1. Leading with your elbows, pull the resistance band back, lifting the band up towards your upper rib, bringing your shoulder blades closer together.
2. Hold this contraction and slowly release lowering the band to the starting position.

Preparation:

1. Step on the Limm Resistance Pull-up Band to the middle.
2. Hold the band in an overhand grip so that your knuckles are facing outwards and away from you. Your hands should be slightly less than shoulder-width apart.
3. Tighten your core and keep your chest up.

Exercise:

1. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
2. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted.
3. Pause at the full extent of the lift for a moment, holding the position. Your abs and lats should be working to stabilize you.
4. Then, release slowly, returning smoothly to the starting position.

Preparation:

1. Take your Limm Resistance Pull-up Band and stand with your feet shoulder-width apart.
2. Place one end of your pull-up band firmly beneath your feet and get the other side of the pull-up band and put it up, so it's placed over the back of your neck and along your shoulders.
3. Keep your feet in place and hold the band in place by gripping your hands against your shoulders. This will help reduce the tension that's directly on your neck.
4. Relax your knees and loosen your hips to start the exercise with the band loose around your body.

Exercise:

1. Push your feet into the ground and straighten your knees, while also straightening you back.
2. Push through the floor while keeping your back straight and extending your hips.
3. Relax to the starting position, but try to keep your back straight to avoid injury and to help your posture.
4. Repeat the exercise

Preparation:

1. Kneel down and secure your Limm Resistance Pull-up Band below the knees .
2. Keeping your back straight, and your upper body still.

Exercise:

1. Raise your arm just a couple inches out to each side and pause.
2. Lift the band up, keeping your arm almost completely straight, stopping when your elbows reach shoulder-height. Breathe in as you lift.
3. Lower your arm slowly going back to the starting point.

• Always perform general warm-up activities prior to performing Limm Resistance Pull-up Bands exercises. Stretching your legs and arms for at least 1 minute is an easy way to do that. If you are looking for great stretches, check out this list.
• Complete 1-3 sets of 8-12 repetitions of each exercise selected. Take short breaks of 10s between each exercise set and a long break of 60s between different exercises.
• Include proper cool-down activities with your core exercises program.

• It is important to keep good form, good posture and control while performing the exercises.
• Keep abdominal muscles tight while performing the exercises.
• Slow and controlled motions will help to isolate the muscle you are working in each exercise.
• Breathe normally while you move through the exercises. Exhale during the most difficult phase of the exercise and inhale during the easiest.
• If you start to lose your posture, stop and reposition yourself.
• Always keep in mind: form is key to a successful exercise.

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