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WWW.HUNDREDFIT.COM MOTORIZED TREADMILL INSTRUCTION MANUAL-140T CONTENTS 1- Product Outline ........................................ 03 2- Safety Instructions ........................................ 06 3- Installation Instructions ........................................ 08 4- Operation Instructions ........................................ 10 5- Daily Maintenance ........................................ 14 6- Warm-up Demonstration ........................................ 17 7- Warranty ........................................ 25 2 .Product list Product list Treadmill M Safety key Manual bag Silicone oil Manual Screw package 3. Specification Specification Color silvery Net weight 60 KG Running belt 48*125cm Folding size 161*83*18cm Peak horsepower 4.5hp Speed 1-16KM/H Shock absorption YES Max user weight 120kg Tips: This product is designed and manufactured with many safety issues in mind. Please follow the instructions below for just in case scenarios.We do not bear the consequences of any abnormal operation.To ensure your safety and avoid accidents, please read the instruction manual carefully 1- When you start training with this product, please consider your physical condition, train properly and regularly to ensure that you have enough physical strength to train. Wrong or excessive training will not help your health. 2- This product is not suitable for children.People suffering from physical discomfort or mental deficiency and lack of common sense are prohibited. Unless they are supervised or guided by the person responsible for their safety. Children should be under the supervision of guardian and make sure that they do not play with equipment. 3- This product is suitable for home use and is not suitable for professional training and testing, nor for medical purposes. 4- If the power cord is damaged, it must be replaced by the manufacturer or a qualified service person to avoid danger. 5- Please check all parts before use. And make sure the screws and nuts are tight. 6- When running on a treadmill, wear comfortable tight-fitting clothing to prevent the clothes from being caught by the machine. Do not let children or pets play around the treadmill to avoid accidents. 7- Place the treadmill on a smooth, clean, level surface. Make sure there are no sharp objects nearby. Please do not use it near water and heat sources. 8- Please avoid all moving parts with your hands. Do not place your hands and feet in the gap below the running belt. 9- Only one person should use treadmill at a time. 10- Make sure the screws and bolts are tight after the treadmill is assembled. 12.After the product is not in use, remove the safety key to prevent mishappening. 13.When in an emergency, quickly pull down the safety switch and step on the left and right side of the treadmill. 14.Before the treadmill is placed, the side of the left and right handrails needs one meter and a safety distance of two meters at the back. There is no obstacle in the safe distance. 15.Please use the accessories provided by the original manufacturer, and it is strictly forbidden to change it privately. 16.The product is an HC grade product with a maximum user weight of 120 KG. Special Notice: 1.Place the Smart run treadmill in a place where the plug can be can plugged into the socket. 2.Plug the power cord directly into the socket and do not allow looseness. 3.Please use qualified socket to avoid the danger. 4.If the plug and socket are not compatible, please do not touch the plug and ask the electrician to handle it. 5.Please use a power supply with a voltage of 220V-240V. 6.Please do not let the power cord and roller contact, do not put the power supply on the running belt, do not use the damaged plug. 7.Unplug the plug from the socket before cleaning and maintenance. 8.WARNING: if the plug is not pulled out, it may lead to personal injury and equipment damage. 9.Please check each part carefully before use. 10.Please do not use this product outdoors, in high humidity and the sun. 11.Please turn off the machine and remove the plug when you leave. 12.For your safety, the power plug of the machine must be grounded. 13.Smart Run Treadmill needs to be connected with voltage stabilizer to prevent any electrical failure in the product due to voltage fluctuations. The Smart Run Treadmill you purchased has already installed the main structure during the factory process. It is free of installation and can be used when plugged in. 1- Two person required to lift the treadmill out of the box and placed it on a level surface. (Make sure there is a 50 cm open space before and after the treadmill to fold and take the power cord, etc.) 2- Pull up the column in the direction of the arrow until the foot switch hooks the column. Treadmill folding instructions As shown in the figure below, to fold the treadmill, you must lift the handle up and then press down on the column and armrest. Operating instructions in manual normal mode When you are using a treadmill, you must use a power outlet with a grounding wire for your safety. 1. Window display: 1. "DIS." window: Display "P01-P02-...-P12-HP1-HP2-FAT" in the program selection state; Displays the distance of movement, the forward count is from 0.00-99.0, and it is cleared to continue running after overflow; the reverse count is decremented from the set value to zero, when the countdown reaches 0, the treadmill will slow down and stop running, 5 seconds after a complete stop Enter the standby state. 2. "STEP" window: Display the current number of exercise steps. 3. "SPEED" window: The current speed value is displayed in the running state, and the speed display range: 1.0-15.0KMH. 4. "TIME/PUL." window: Display exercise time, manual mode forward timing from 0:00-99:59, when the timing reaches 99:59, the treadmill will slow down and stop running and the speed window will display "End", and it will enter the standby state 5 seconds after a complete stop; distance, Calorie mode forward timing from 0:00-99:59, timing to 99:59 after clearing to continue to run; countdown will decrement from the set time to zero, when the countdown to 0:00, the treadmill will slow down smoothly Stop running, and enter the standby state 5 seconds after it stops completely. When the athlete holds the heartbeat sensing handle with both hands, the system can automatically detect the athlete's heartbeat frequency and display it in this window. The heartbeat value display range: 50-200 beats/min. (The data is for reference only and cannot be regarded as medical data.) 5. "CAL." window: Displays the calorie consumption value of the athlete. When the calorie consumption value is displayed, the value will be from 0.0-999 in the forward counting, and will be cleared after overflow to continue running; in the reverse counting, it will count down from the set value to 0, when it will count down to 0 When the treadmill steadily slows down and stops running, it enters the standby state 3 seconds after it stops completely. 2. Button function: 1. "PROG" is the program key: in the standby state, press this key to cycle to select "P01-P02-...-P12-HP1-HP2-FAT". "P01-P18" are built-in programs. "HP1-HP2" is the heart rate speed control program. "FAT" means fat measurement. 2. "MODE" is the mode selection key: press this key to select "0:00", "30:00", "1.0", "50.0" ("0:00" is manual mode, "30:00" It is the time countdown mode, "1.0" is the distance countdown mode, and "50.0" is the calorie countdown mode.) When selecting various modes, you can use the speed and slope plus and minus keys to set the relevant countdown value. After finishing, press "START" button to start the treadmill. 3. "START" is the start button: when the power is turned on and the safety lock is engaged, press this button at any time to start the running of the treadmill. 4. "STOP" is the stop button: this button can be used to stop the running of the treadmill and reset to zero during exercise. 5. "SPEED+" and "SPEED-" are speed plus and minus keys: in standby state, used to adjust the set value. It is used to adjust the speed after startup. The adjustment range value is 0.1 km/time. When it is held for more than 0.5 seconds, it will automatically continue to increase or decrease. 6. "SPEED: 2, 4, 6, 8, 10, 12" KMH is the speed shortcut key: you can quickly set the speed. 7. Three USB playback control keys: play/pause, volume reduction (long press)/previous song (short press), volume increase (long press)/next song (short press) 3. Quick start (manual mode): 1. Turn on the power switch and correctly attach the magnetic safety lock to the safety lock position under the panel. 2. Press the "START" button, the system enters a 3 second countdown, the buzzer sounds, and the speed window displays the countdown number. After the 3 second countdown, the treadmill starts to run at a speed of 1.0 km/h. 3. After starting, you can use the "SPEED+" and "SPEED -" keys to adjust the speed of the treadmill as needed. 4. Operation during exercise: 1. Press the "SPEED -" key to reduce the running speed of the treadmill. 2. Press the "SPEED+" key to increase the running speed of the treadmill. 3. Press the stop button and the treadmill will slow down to stop running. 4. When the athlete holds the heartbeat hand grip with both hands, the heartbeat data will be displayed for about 3 seconds. 5. Manual mode: 1. In the standby mode, directly press the "START" button, the treadmill starts to run at a speed of 1.0 km/h; other windows start counting forward from 0, press the "SPEED+" and "SPEED -" buttons to change the speed. 2. In the standby state, press the "MODE" key to enter the time countdown mode, the "TIME" window displays "30:00" and flashes, press the "SPEED+" and "SPEED -" keys to set the exercise time. The range is: 5:00-9:00. 3. In the time countdown mode, press the "MODE" key to enter the distance countdown mode, the "DIS" window displays "1.00" and flashes, press the "SPEED+" and "SPEED -" keys to set the movement distance, distance setting The fixed range is 0.50-99.9. 4. In the distance countdown mode, press the "MODE" key to enter the calorie countdown mode, the "CAL" window displays "50.0" and flashes, press the "SPEED+" and "SPEED -" keys to set calories and calorie settings The range is: 10.0-999.0. 5. Choose one of the three countdown modes and press the start button after the setting is completed. The treadmill will start running after a delay of 3 seconds. Press the "SPEED+" and "SPEED -" buttons to adjust the speed and slope; press the stop button to run The machine stops running. 6, built-in programs: The system has 12 built-in programs P01-P12. In the standby mode, press the "PROG" key and the speed window will display "P01-P12". After you select your favorite program, the "TIME" window flashes at the same time; the preset time is displayed at 30:00 , Press "SPEED+", "SPEED -" to set the required exercise time, and then press the "START" button to start the built-in program, the built-in program is divided into 20 sections, each section of exercise time = set time / 20. When entering the next section, the system will give three beeps of “Bi-Bi- Bi-”, and the speed of the system will change with the change of the program section, during which you can press the “SPEED+” and “SPEED -” keys to change the speed, but when the program enters the next section After a period of time, it will be restored to the speed of that period. After running a program, the system will give out 3 beeps of "B iB i- B i", the treadmill will slow down and stop running and display "End", and enter 5 seconds after it stops completely. standby mode. 7. Program description: SPEED stands for speed. Each program divides the exercise time into 20 equal parts, and each time period has a corresponding speed Time Select segment P01 Walk SPEED slowly P02 SPEED Sprint P03 Variable SPEED speed running P04 SPEED Light run P05 Aerobic SPEED running P06 Road SPEED running P07 Beach SPEED run P08 Mountai SPEED n run P09 Body SPEED shaping P10 lose SPEED weight P11 Fat SPEED burning Set time/20 = running time of each segment 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 3 4 5 5 6 5 5 4 5 5 6 5 5 4 5 5 6 5 5 3 3 5 6 7 7 6 6 7 7 6 6 7 7 6 6 7 7 6 5 3 5 10 6 11 7 12 8 12 9 6 10 7 11 8 12 7 11 9 6 3 5 7 8 9 9 9 8 8 9 9 9 8 8 9 9 9 8 8 6 5 5 8 10 11 11 10 10 9 9 10 10 11 11 10 10 11 11 8 6 5 4 6 7 8 9 10 10 9 9 10 10 10 9 9 10 10 10 8 6 3 4 7 8 8 9 9 10 8 8 9 9 10 9 8 9 9 8 8 5 3 4 6 8 9 9 8 8 9 9 9 8 8 8 9 9 9 8 7 5 3 5 7 10 11 12 11 11 10 9 10 11 11 12 11 11 10 10 9 8 4 6 8 10 11 12 12 11 9 10 11 12 11 10 11 12 10 12 8 8 4 6 9 11 12 12 12 11 11 10 11 12 12 11 12 12 11 11 10 9 5 P12 Women' s SPEED 3 6 8 8 8 9 9 8 8 8 9 9 8 8 8 9 9 7 8. Heart rate control program: 1. Run at the lowest speed after startup 2. The first 1 minute is a warm-up exercise, you can manually adjust the speed and lift 3. After warming up, calculate the heart rate difference (target heart rate-user's heart rate) as follows: A. (Target heart rate-user's heart rate)>0, the speed increases by 0.5KM/H. B. (Target heart rate-user's heart rate) <0, the speed will be reduced by 0.5KM/H, and will not drop after reaching the lowest speed. 4. Repeat step 3 every 10 seconds 5. When there is no heart rate for more than 30 seconds, the speed will be reduced by 0.5KMH, and will not drop after reaching the lowest speed; repeat this step every 10 seconds until the lowest speed. 6. When two HRCs are used, the highest speed is 10.0, 12.0KMH 7. Age adjustment range: 15-80, default 30. 8. Target heart rate adjustment and age corresponding data table: 5 3 age Heart rate The default smallest age Heart rate The The smalles smallest default 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 The e Heart rate The smallest default smalle t 15 ag smalles st 123 123 195 122 122 194 122 122 193 121 121 192 121 121 191 120 120 190 119 119 189 119 119 188 118 118 187 118 118 186 117 117 185 116 116 184 116 116 183 115 115 182 115 115 181 114 114 181 113 113 180 113 113 179 112 112 178 112 112 177 111 111 176 110 110 175 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 The t 110 110 174 109 109 173 109 109 172 108 108 171 107 107 170 107 107 169 106 106 168 106 106 167 105 105 166 104 104 165 103 103 164 103 103 163 103 103 162 102 102 162 101 101 161 101 101 160 100 100 159 100 100 158 99 99 157 98 98 156 98 98 155 97 97 154 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 97 97 153 96 96 152 95 95 151 95 95 150 94 94 149 94 94 148 93 93 147 92 92 146 92 92 145 91 91 144 91 91 143 90 90 143 89 90 142 89 90 141 88 90 140 88 90 139 87 90 138 86 90 137 86 90 136 85 90 135 85 90 134 84 90 133 9, physical test: In the standby state, continuously press the "Program" button to enter the human body mass index (FAT) detection function, press the "Mode" button to enter the F-1, F-2, F-3, F-4, F-5 interface (F -1--Gender, F-2—Age, F-3—Height, F-4—Weight, F-5-Physique Test), press the "speed+" and "speed-" keys to adjust the parameters of 01-04 Set up (parameters as shown in the table below), and then press the "mode" key to enter the F-5 physical fitness testing interface after setting. At this time, hold the heart rate board with both hands for 5-6 seconds and then your body mass index will be displayed, and you can check your weight Is it commensurate with height? Body Mass Index (FAT) is a measure of the relationship between a person's height and weight, not body proportions. FAT is suitable for any male and female, and together with other health indicators, it provides a basis for people to adjust their weight. The ideal FAT should be between 20-24. If it is less than 19, it means too thin, if it is between 25 and 29, it is overweight, and if it exceeds 30, it is considered obese. (The data is for reference only and cannot be regarded as medical data.) F-1 F-2 F-3 F-4 F-5 Seg Age 01male 02Female 10------99 Hight Weight 100----200 20-----150 FAT FAT FAT FAT ≤19 =(20---24) =(25---29) ≥30 Underweight Normalweight Overweight Obesity 10. The display range of each value: Set initial value Predetermine d area 30:00 0:00 5:00-99:00 Setting parameters initial Time (minutes:seconds) 0.0 Speed (KM/H) Distance (km) 0.00 Heart rate P (beats/min) N/A 1.00 N/A Display range 0:00-99:59 N/A 0.50-99.9 1.0-15.0KMH 0.00-99.9 N/A 50-200 Calories (kcal) Step count 0.0 0 50.0 N/A 10.0-999.0 N/A 0.0-999.0 0-99999 11. Safety lock function: In any state, pull down the safety lock to stop the running of the treadmill. The treadmill will stop in an emergency, the speed window will display “―――”, and the buzzer will sound “BB” alarm 3 times; No other operations can be performed except power off. After the safety lock is correctly installed, the treadmill enters the standby state again and waits for input instructions. 12. Power saving mode: This system has a power-saving function. If there is no key command input within 10 minutes in the standby state, the system enters the power-saving mode, automatically turns off the display, and presses any key to wake up the system again. 13. MP3 function: When connected to MP3 or other audio equipment after power on, the electronic watch can play music. The size of the sound is controlled on the audio device. Please pay attention to control the size of the sound so as not to affect the quality of the sound and the built-in audio circuit. 14. Shut down: At any time, you can turn off the treadmill by turning off the power switch, so that it will not damage the treadmill. 15. Matters needing attention: 1. Check whether the power supply is loaded before exercise; check whether the safety lock is effective. 2. If there is an abnormal situation during the exercise, the safety lock can be pulled off, and the treadmill will quickly decelerate to a stop; then put in the safety lock, reset the equipment, and wait for input instructions. 3. If there is any problem with this machine, please contact the dealer, non-professionals, please do not try to disassemble or repair it to avoid damage to the equipment. 16. Simple troubleshooting methods for electric running: Malfunction or phenomenon Possible reason A.No power plugged in, or no power B.The power switch is not turned on C.The drive is not powered or damaged No display on treadmill D.Electronic watch signal line is open E.Electronic watch is damaged F.(LCD) The backlight is not bright A.Display driver IC welding or continuous welding The treadmill display is B.(Liquid crystal) The conductive strip incomplete, missing strokes slides and is not fixed in place C.Defective display driver IC A.There is resistance in the transmission part The treadmill does not move B.Transmission belt is too tight or too smoothly, weak or jittery loose C.Drive torque is too small or too large El ec tr on ic m et er di sp la y ---Or----(Or display E00/E07 according to customer requirements) E01-Communication failure (the drive did not receive the electronic meter signal);E13Communication failure (the electronic meter did not receive the drive signal) E02stall protection (explosion-proof shock protection or abnormal main motor) E03-No speed sensor signal (with speed sensor driver) E04-lifting self-test learning failure (with lift drive) A.Safety lock falls off B.Magnetron is not closed A.The signal wire of the electronic watch is not connected well or the contact is poor B.The signal wire of the electronic meter is damaged and has a short circuit or an open circuit C.Electronic meter signal circuit failure D.Drive signal line failure A.The machine wire is not connected well, or the motor is open B.Driver IGBT breakdown damage C.The external AC voltage is too low A.The speed signal line is not connected well, or the sensor is damaged B.Driver sensing circuit is bad A.The lifting motor wire or signal wire is not connected properly B.Defective lifting motor Processing method Connect the power cord to AC, or check the AC outlet Place the power switch in the ON position Press the overload protector again, or replace the drive Replace the signal line and reconnect it Replace electronic watch Need to repair, check the backlight cable, or replace the backlight Need to be repaired, check the solder joints, and re-solder in place Reassemble the LCD Need to repair, solder new display driver IC Adjust the transmission part, or add lubricating oil Adjust the tightness of the transmission belt Adjust the torque potentiometer to the proper position Put the safety lock on the panel or insert the card position Magnetron installed in the correct position Reconnect Replace the signal line Replace electronic watch Replace the drive Reconnect the motor cable, or replace the motor Replace the drive Stop using, ask an electrician to troubleshoot Reconnect the speed signal cable or replace the sensor Replace the drive Check if the connection is wrong, replug the connection Replace the lifting motor C.Bad drive A.Overloaded E05-overcurrent protection E06- usually the motor is open E08-Storage 24C02 error (with 24C02 drive) E09-Inverted error (with inverted drive) E10-Usually it is abnormal peak current of the motor, overcurrent protection E11-External AC voltage overvoltage (according to customer requirements) E14-External AC voltage undervoltage (according to customer requirements) B.The transmission part is stuck or blocked C.Short circuit inside the motor D.Drive burned out A.The motor wire is not connected properly B.Open circuit inside the motor C.Motor idling A.The storage IC is not inserted in place (non-switching power supply) B.The storage IC is damaged, or the related wiring is bad A.The treadmill is upright or not placed horizontally B.Bad drive upside down circuit A.Drive torque is too large B.Short circuit inside the motor C.The transmission part is stuck AC overvoltage: higher than 270VAC in 220V system; higher than 150VAC in 110V system AC undervoltage: less than 160VAC for 220V system; less than 70VAC for 110V system Replace the drive System protection, restart after manual blocking Adjust the transmission part, or add lubricating oil Replace the motor Replace the drive Reconnect the motor cable Replace the motor If the current is too small, an error will be reported, please install and test Re-insert it on the IC socket, pay attention to the position of PIN1 eplace the storage IC, or replace the drive Adjust the treadmill and place it horizontally Replace the drive Adjust the torque potentiometer to the proper position Replace the motor Adjust the transmission part, or add lubricating oil Stop using, ask an electrician to troubleshoot Stop using, troubleshoot ask an electrician Treadmill moving instructions 1. Treadmill movement: As shown in the figure, use the hands to lift the tail of the treadmill properly to move back and forth.(only suitable for short distance movement in the room) 2. .Turn on the power, turn on the switch to turn on the walker and enjoy the exercise. to Proper maintenance is the only way to keep your treadmill at its best. Wrong maintenance can hurt or shorten the life of the treadmill. Tips: 1. .Running belt adjustment Adjusting the running belt has two functions: elastic adjustment and running center position adjustment. The running belt has been adjusted at the factory. However, after use, the running belt will be stretched. Deviation from the center plate causes damage to the running belt friction trim strip and the rear cover. It is normal for the running belt to be stretched during use. If you are running with a treadmill that is slippery or not smooth, you can adjust the tightness of the running belt to improve. How to adjust the running belt? Insert the 6 mm inner hexagonal wrench into the adjusting screw on the left side of the running belt and rotate the wrench clockwise for 1/4 turns to adjust the rear roller to tighten the running belt. Repeat step 1 to adjust the right screw. It must be determined that the adjustment screw rotates the same distance so that the rear roller is adjusted parallel to the frame. Repeat steps 1 and 2 until the running belt does not slip. Note: The running belt can't be adjusted too tightly, which will break the running belt and increase the pressure of the front and rear rollers, causing problems such as roller bearing damage and abnormal noise. If you want to reduce the tension of the running belt, turn the wrench counterclockwise. Note that the left and right sides are rotated to the same distance. 2- Adjust the running belt to the middle position When you are using the Smart Run Treadmill, if the two feet are not the same force when walking, the pressure on the running belt is unbalanced and the running belt is off-center. This deviation is normal. When no one is on the running belt, it will return to the center. If it does not return to the center, you will need to adjust the belt back to the center. How to adjust the running belt to the middle? 1- Move the Smart Run Treadmill to no-load operation and adjust the speed to 6KM/H. 2- Observe the distance from the running belt to the left and right border. If left deviation, use an inner hexagonal wrench, rotate the left 1/4 screw clockwise. If right deviation, use inner hexagonal wrench and turn the 1/4 screw on the right side clockwise. If the running belt is still not in the middle, repeat the above action until it is adjusted to the middle. 3- After adjusting the running belt to the middle, adjust the speed to 1KM/H and observe the deviation of the running belt and whether there is slipping during running. If there is a deviation, repeat the running step. 4- Warning! Do not over tighten the rollers! This will cause permanent bearing damage. If the above steps are not effective, you need to tighten the running belt again. A successful sports program must include warm-up, aerobic and relaxing exercises. Exercise at least two or three times a week. Exercise one day and then take a day off. After a few months, you can increase the amount of exercise to four or five days a week. Warming up is an important part of your fitness program. Warming up before each exercise can prepare your body for the next more intense exercise. Warming up can help your muscles warm up and stretch, improve blood circulation and pulse, and send more oxygen into your muscles. And after aerobic exercise, repeat warm up exercise can also reduce muscle soreness. We recommend the following warm-up and relaxation exercises. The importance of warming up before exercise: Dynamic warm-up exercises must be carried out before exercise. Dynamic stretching is a kind of stretching that approximates the body movement mode, which is beneficial to the improvement of the overall condition of the body, and has the functions of activating muscles, improving muscle elasticity and excitability. The importance of stretching after exercise: Lack of stretching can lead to muscle tension and decreased elasticity,resulting in increased local pressure, local inflammatory factors, metabolic waste can not be discharged in time, making fatigue recovery slower. The body always wears fatigue and then carries out the next training, which is easy to cause fatigue accumulation and cause pain. Warm up before exercise Stand upright and step: This action will make you feel stretched. straighten your back and put your arms on both sides of your body. Step forward, raise your left and right knees to the waist height and lift your arms up. Take 20 steps forward each time. Rest for 1 minutes, then repeat 2 times. 2 . Walking with both hands: Straighten your legs, bend over, and put your hands at on the floor. Take your abdomen and let your hands move forward. At this time, both legs can not bend,hands on the ground, and feet forward a few steps( the knees can' t bend). Do i t for 1 minute in a row. This exercise will exercise the tendons, lower back, rear gluteal muscles and calf muscles. Stretch after exercise . Shoulder stretch: This is a simple and effective stretching exercise, especially stretching the muscles around the shoulder joint. Practice: Standing with your feet at the same width as your hips and slightly bend your knees. Turn your left hand over your body and bend your elbow slightly. Fixed to the left elbow with your right hand, then lean your left arm against your body until you feel the muscles of your shoulders are tight. Repeat the same action on the other side. Stretch after exercise . Shoulder stretch: This is a simple and effective stretching exercise, especially stretching the muscles around the shoulder joint. Practice: Standing with your feet at the same width as your hips and slightly bend your knees. Turn your left hand over your body and bend your elbow slightly. Fixed to the left elbow with your right hand, then lean your left arm against your body until you feel the muscles of your shoulders are tight. Repeat the same action on the other side. Stretch the triceps muscle of arm: Action points: bend the left arm behind the head, the right palm to hold the left elbow, and use the force slightly to pull the left elbow to the right as much as possible. Feel the stretch of the triceps on the posterior side of the left arm. 2. Dive forward and bend your elbow to the instep: The left foot with a big bow step forward, while keeping the right knee off the ground. Put your right hand on the ground, then move your left elbow to your left instep. Move your left hand to the outside of your left foot and place your hands on the floor, make your hips up. Then move your right foot forward and get up. Do 10 times on each leg. Rotate your hips and knees: Lying at, knees bent, feet on the ground, arms stretched out on both sides. Rotate to the left and keep your legs bent until the left knee touches the ground. Then rotate to the right until the right knee touches the ground. Repeat 10 times on each side. 4.90/90 degree stretch: This action can stretch the torso and back muscles, the body facing the left side, legs close together, knees at a 90 degree angle. A towel is placed between the knees and the arms are stretched out. Then, keep your knees and hips still, rotate your torso and right arm backwards, and try to land your right shoulder. Exhale for 2 seconds and then return to the initial position. Do 10 times on both sides. 3- Chest This action is mainly to stretch the muscles on the upper edge of the chest, which can relax the muscles and increase the softness. Practice: Stand next to a stable upright support. After placing one hand on the support, keep the upper arm and shoulder at the same level. Push your body forward slowly until your chest muscles stretch. 4- calf stretch: Practice: Take a standing position about a large step in front of the wall, push the wall with your hands, and stand with your feet at the same width as your hips. Stretch your left leg forward and bend your knees, and keep your left knee directly above your feet, do not skew to one side. You will feel that the right calf muscles are stretched. Change the other side to stretch the left calf. 5- Quadriceps stretching Action essentials: Stand firm, lift the other foot back, use the same side of the hand to gently support the ankle, slowly close the calf to the thigh, gently touch the hip. After about 10 seconds, change the other foot to stretch. During the process, the upper body is straight and the lower limbs are bent gently to avoid the knees stretching too much. 6- Back muscle stretching Action essentials: The two feet are close together and stand one meter away from the support surface. The hip is the same height as the shoulder. Extend your arms to your head. Keep your arms and legs straight, bend your hips, and stretch your back. Grab the support surface with your hands, exhale, push down on the support surface to form the back bow. Hold for 10 seconds and do 4 sets of actions. We make sure that the product is made of high quality materials. In normal use, there is a problem and we will be responsible for the warranty. The warranty period is 1 year (starting from the purchase date). If you have any quality problems, please contact our customer service within 12 months. Please do not handle it without permission. We guarantee the following accessories: frame, wire, armrest foam, motor, moving wheel, etc. The following conditions are not covered by the warranty: 1- Damage caused by external causes. 2- Use non-original accessories. 3- Incorrect handling of yourself. 4- Do not follow the instructions. Note: Consumables, normal wear and tear are not warranted and replaced. Such as running belts and so on. This warranty is valid only for private use by the family and does not apply to professional training such as the gym. If you need to purchase non-warranty accessories, please contact customer service, please provide the following information when ordering 1- Instruction manual 2- Treadmill model 3- a Serial number of accessory 4- Proof of purchase date Tips: Please do not send the product to the company without confirmation from the customer service of the company, and return the product without permission. (Terms & Conditions applied)
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