The GoFit Pro Gym Extreme is a portable resistance band training system designed for a wide range of exercises, allowing users to perform strength training workouts at home or on the go. The system primarily utilizes resistance tubing with handles and a door anchor for versatile attachment options.
Function Description:
The Pro Gym Extreme functions as a comprehensive resistance training tool, enabling users to target various muscle groups through different exercises. It leverages the elastic resistance of the included tubing to provide a challenging workout, mimicking the effects of free weights or gym machines. The core components include multiple resistance tubes, handles, and a door anchor, which allows for secure attachment to a door frame, expanding the range of possible exercises. The system is designed for both non-anchored and anchored exercises, with specific instructions for high, mid, and low-anchored setups.
Important Technical Specifications:
While specific resistance levels for the tubes are not detailed in the provided pages, the manual illustrates the use of multiple tubes simultaneously, suggesting that the resistance can be adjusted by adding or removing tubes. The system includes:
- Resistance Tubing: Elastic tubes that provide resistance when stretched. The manual shows illustrations of multiple tubes being used together, indicating a modular design for varying resistance.
- Handles: Ergonomic handles are attached to the tubes, providing a comfortable grip for exercises.
- Door Anchor: A crucial component for anchored exercises. It is designed to be placed through the hinge side of a door, with a stopper on the non-exercise side to secure it. The manual specifies that the door must be locked when using the anchor.
- Ankle Cuffs: Used for lower body exercises, these cuffs attach to the resistance tubes and wrap around the ankles, allowing for movements like high knee raises and glute kickbacks.
Usage Features:
The GoFit Pro Gym Extreme offers extensive usage features due to its adaptable design:
Door Anchor Installation and Placement:
- Secure Installation: The door anchor must always be placed through the hinge side of the door.
- Safety First: The door must always be locked when the door anchor is in use to prevent accidental opening.
- Correct Positioning: The door anchor should never be placed over or under the door. The loop of the anchor must be on the "exercise side" of the door.
- Versatile Anchor Points: The manual illustrates three main door anchor positions:
- Upper Door Anchor Position: For exercises requiring resistance from above.
- Middle Door Anchor Position: For exercises requiring resistance from a central point.
- Lower Door Anchor Position: For exercises requiring resistance from below.
Tubing Usage Guidelines:
- Stretch Limit: Tubing should never be stretched more than twice its resting length to prevent damage and ensure safety.
- Body Alignment: Users must never align stretched tubing with their face or other sensitive body parts to avoid injury from recoil.
- Pre-Use Inspection: Always inspect the tubing before every use for any signs of wear or damage.
- Discontinue Use: If tubing becomes nicked or torn, discontinue use immediately.
- Intended Use: Only use the product in the manner shown or intended in the manual.
Exercise Categories and Examples:
Non-Anchored Tubes:
These exercises utilize the user's body weight and the resistance of the tubes without attaching them to a door.
- Squats: Standing with feet on the tubing, handles over shoulders, flex knees to lower the body.
- Lunge: Tubing under the front foot, handles at shoulder level, bend knees to 90 degrees.
- Bicep Curls: Standing with feet on tubing, palms facing forward, curl handles towards shoulders. Can be done simultaneously or alternating.
- Alternating Shoulder Press: Staggered foot stance, front foot on tubing, handles at shoulder level, extend one arm overhead, then alternate.
- Upright Rows: Standing on tubing, palms facing back, hands at hip level, bring hands towards chin with elbows out.
- Squat with Side Step: Standing on tubing, handles over shoulders, step to the side while squatting, then return and repeat on the other side.
High-Anchored Tubes:
These exercises require the door anchor to be in the upper position.
- Seated Lat Pull Down: Seated on the floor facing the door, grasp handles with palms downward, pull handles towards shoulders, elbows towards sides.
- Squat Row: Facing the door, grasp handles with tension, lower body into a squat, then pull handles towards chest.
- Paddler's Row: Facing the door, grasp handles with equal tension, slight knee and hip bend, palms facing floor, bring hands towards back of body in a paddling motion.
- Reverse Lunge: Facing the door, grasp handles with slight tension, place back foot 3' to the rear, bend knees to 90 degrees.
- Chest Press: Facing away from the door, position for slight tension, elbows bent, palms down, handles at chest level, extend arms forward, bringing hands 6-12" apart.
- Post Delts High Low (Start High – Finish Low): Facing the door, grasp handles with slight tension, arms straight and slightly higher than shoulder height, palms upward, bring handles down towards hips.
- Overhead Triceps Extensions: Facing away from the door, bend elbows, grasp handles with palms forward near ears, extend hands forward, keeping elbows locked-in near ears. Palms face floor at end.
- Kneeling Ab Crunch: Kneeling facing the door, grasp handles to shoulders with slight tension, flex at hips, crunch upper body forward towards floor, keeping handles at shoulder level.
Mid-Anchored Tubes:
These exercises require the door anchor to be in the middle position.
- Standing Rows: Facing the door, feet shoulder-width apart, grasp handles (neutral or palms-down grip) with equal tension, bring one arm back towards chest while the other stays extended, then alternate.
- Chest Flys: Facing away from the door, position for slight tension, palms neutral (facing each other), grasp handles, lean forward from hips, bring handles towards midline of body at 45-degree upward angle, hands finish at chest level with palms up. Can be done simultaneously or individually.
- Triceps Kickback: Facing the door, bend at knees and hips, grasp handles, chest over knees, elbows flexed and positioned to sides, extend elbows, driving hands back.
- Lateral Raises: Facing the door, grasp handles with slight tension, arms slightly lower than shoulder level, hands facing one another, pull handles back and outward to sides, raising to shoulder height.
- Oblique Trunk Twist: Attach both ends of tubes to one handle, stand facing the door, grasp handle with both hands extended at shoulder level with tension, twist entire body to one side using obliques, arms straight, hips squared.
Low-Anchored Tubes:
These exercises require the door anchor to be in the lower position.
- Chest Press with Rotation: Facing away from the door, feet shoulder-width apart, grasp handles (palms neutral) at hip level, bring one arm forward in a pressing motion across midline of body, rotating hand so palm faces downward, hips stationary, upper body rotates and presses. Finish with arm straight and to outside of opposite hip.
- Bicep Curls: Facing the door, grasp handles with slight tension, straight back, elbows at sides, curl handles towards shoulders. Can be done simultaneously or individually.
- Front Raises: Facing away from the door, grasp both handles with palms facing to the rear, starting at hip level, bring handles directly to the front, ending at shoulder level. Can be done simultaneously or individually.
- Abdominal Crunches: Lying on back with head closer to the door, knees bent to 90 degrees or legs lifted, grasp handles with arms straight to sides, crunch upper body towards knees, lifting shoulders, bringing hands forward. Keep chin up.
Low-Anchored with Cuff:
These exercises utilize the ankle cuffs with the door anchor in the lower position.
- High Knee Raises: Facing away from the door, place an ankle cuff on each leg with equal tension, staggered foot stance, bring back foot forward, raise knee high towards chest. Alternate legs.
- Abdominal Knee Tuck: Lying on back, place ankle cuffs on each ankle, position far enough from door for slight tension, hands under lower back or to sides, slowly bring knees towards chest, contracting abdominals. Return to starting position.
Maintenance Features:
- Regular Inspection: Users are advised to "ALWAYS inspect Tubing before every use" and "check your equipment thoroughly for any signs of damage, defect or wear."
- Discontinue Damaged Equipment: If any damage, defect, or wear is found, users must "DISCONTINUE USE immediately and contact GoFit for assistance."
- Website for Updates: "YOU SHOULD CHECK THE FOLLOWING WEBSITE FROM TIME TO TIME IN ORDER TO DETERMINE WHETHER THERE IS ANY NEWS REGARDING THE MATERIALS AT WWW.GOFIT.COM."
Safety Warnings:
The manual prominently features a "WARNING" section emphasizing the importance of reading and following all warnings and information to reduce the risk of serious injury or fatality. It states that "Serious or fatal injury can occur" and advises consulting a medical professional before starting any fitness regimen. All GoFit equipment is intended for adult use, and individuals under 18 require constant adult supervision. Proper techniques and common sense are stressed. The materials are for educational purposes only and do not advise specific performance without medical consultation. GoFit, LLC disclaims all warranties regarding the materials.
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