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EXERCISE GUIDELINES 

Before using your treadmill, it is best to take 5 -10 minutes doing warm up stretching exercises. 
Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. 
 
 

1.  Downward stretch 

The  body  bends  forward  slowly  so  that  the  back  and 
shoulders  relaxed,  hands  to  touch  the  toes  as  far  as 
possible.  Maintain  10  to  15  seconds,  and  then  relax. 
Repeated 3 times (see Figure 1). 

2.  Crus sinew stretch 

Put  one  leg  straight,  the  other  leg  inward  to  keep  straight 
the  inside.  A  hand  to  touch  the  toes  as  far  as  possible. 
Maintain  10  to  15  seconds,  and  then  relax.  To  do  a  leg 
each repeat 3 times (see Figure 2). 

3.  Crus and heal sinew stretch 

Two  hands  extending  wall  or  table  stand,  one  foot  in  the 
post.  Hind  legs  to  keep  upright  and  lean  to  the  walls  or 
trees direction. Maintain 10 to 15 seconds, and then relax. 
To do a leg each repeat 3 times (see Figure 3). 

4.  Muscles stretch 

Right hand extending the wall or cable, keep balance, then 
the left hand back stretch to seize the left ankle to the hips 
slowly  pulls,  until  you  feel  the  front  thigh  muscles  tense. 
Pull  about  10  ~  15  seconds,  then  relax. To  do  a  leg  each 
repeat 3 times (see Figure 4). 

5.  Sartorius muscle (inner thigh muscles) stretch 

The  sole  of  the feet  relative,  seated  knee  outward.  Hands 
grasp the feet to the groin direction pull slowly. Maintain 10 
to  15  seconds,  then  relax.  Repeated  3  times  (see  Figure 
5). 
 
 
 
 
 
 
 
 
 
 

Содержание MK-290

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Страница 2: ...eight of 180 kg 4 Please check the machine carefully before using it for the first time and check the machine strictly according to the installation principle every 1 2 months after use Please try to...

Страница 3: ...are not fixed properly coupled with the inertia of the flywheel your feet can easily step on the air causing danger 18 Dangers that may be caused by flywheels For example when riding at a high speed i...

Страница 4: ...t pole 1 12 Carriage screw 4 3 Armrest 1 13 Washers 4 4 Flat place frame 1 14 Crank 2 5 Cushion tube 1 15 L shaped bolt 1 6 Adjustable knob 1 16 Arc washer 1 7 Front foot tube 1 17 Cap nuts 10 8 Rear...

Страница 5: ...tube installation Use carriage screw 12 washers 13 cap nuts 17 to connect the front foot tube 7 and the frame 1 as shown in the figure and the rear foot tube is assembled in the same way Notes The fro...

Страница 6: ...lat plate frame Installation Insert the handrail pole 2 into the frame 1 and adjust the height lock tightly with the knob 6 and tighten the L shaped bolt 15 clockwise Use the cap nuts 17 to fix the ar...

Страница 7: ...function you want which begins blinking 4 Functions TIME Press the MODE key until the pointer advance to TIME The training time will be displayed when you start the workout SPEED Press the MODE key u...

Страница 8: ...elax To do a leg each repeat 3 times see Figure 2 3 Crus and heal sinew stretch Two hands extending wall or table stand one foot in the post Hind legs to keep upright and lean to the walls or trees di...

Страница 9: ...lo Vietnam app Open Zalo Click and select Scan QR code Move the camera to QR code Click Yes to redirect to the warranty registration registration page Method 2 Scan QR code on iphone with iOS11 Activa...

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Страница 19: ...n du i th ng uy tr 10 n 15 gi y sau th gi n h c hi n m t ch n m i l n l p l i 3 l n xem H nh 2 3 C ng c b p ch n Hai tay m r ng p s t v o t ng ch n tr c co m t g c 90o ch n sau gi th ng uy tr 10 n 15...

Страница 20: ...g d ng Zalo Click v o d u Click v o Qu t m Q Di chuy n v ng qu t n m QR Click v o C chuy n h ng n trang ng k b o h nh C ch 2 Qu t m QR tr n Iphone v i h i u h nh iOS11 ng d n k ch ho t ch c n ng qu t...

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