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Good Exercise Tool Make You More Healthy: 1.The red band is really good for stretching and the green and black one is a great workout. 2.Using pull up assist band to do your workout routine,whch would make working out fun,and it works just as good as the gym equipment. 3.Loop the band over one foot to stretch for your legs and butt. 4.Using the red band to stretch with both hands,it also can help you fix your slouching shoulder. 5.About the pull-ups,just loop it over a pull-up bar,let your knee or foot in the hanging end of the band,then doing some training. Specifications: Length:41inch Circumference of bands:81.9inch Thickness:5mm/0.19inch Weight of 4:2 Ib/0.95kg 4 Various Resistance Bands Suitable Different People: 1.Red (20-40LB):Perfect for female beginner,for warm up,shoulder training and yoga stretch. 2.Blue (25-60LB):Suitable for female with certain fitness foundation,For daily fitness or muscle ups/high stretch training. 3.Green (30-85LB):Suitable for male beginners,For Muscle Ups 4.Black (55-130LB):Suitable for male with certain fitness foundation. For heavy weight training and pull-up Package Contents: 4 x Exercise Resistance Bands