1. The palm should be in good contact with the handle, and a certain pressure should be maintained, but the handle should not be held too tightly. 2. If the heart rate is controlled within 60%-85% of the maximum heart rate during exercise, the best effect will be obtained. 3. Rotate the pedal continuously and press the start/reset key to start the operation program. 4. Use the □ or ▲ keys to adjust the motion resistance (matrix changes correspondingly) 5. After running for 30 minutes, the instrument will sound "beep" and the dot matrix will display the word "Enter", indicating that the program is about to end. 6. Stop-You can reset the program or stop the program by pressing the Stop/Pause key twice while the machine is running. Pause and Resume When the instrument is running, press the stops/ Pause key, and the instrument will pause for about 5 minutes. If you want to restart, press the starts/ Resume key again. If you don't use this machine within 5 minutes, this machine will automatically turn off. Operating instructions of program control elliptical machine 1. During the running of the program, you can adjust the exercise intensity by pressing □ or ▲. 2. When operating the instrument, if it is reset or the engine is turned off, you can press the stop/pause key twice continuously. 3. The palm should be in good contact with the handle, and a certain pressure should be maintained, but the handle should not be held too tightly. 4. If the heart rate is controlled within 60%-85% of the maximum heart rate during exercise, the best effect will be obtained. 5. The instrument is equipped with a self-generating system. When the pedal is turned, the power supply of the instrument is automatically connected, and the selection of the instrument initialization cycle reminder requires procedures. After six o'clock. When the running time is over, the instrument will sound "beep", and the selection matrix will display the word "Enter", indicating that the running of the program is over. Operating instructions of rowing machine, when 1. It is recommended not to set too high exercise intensity every time you use it. 2. During the running of the program, you can adjust the exercise intensity by pressing □ or ▲. (Note: In the preset program, the exercise intensity cannot be adjusted). 3. Press the meter key to turn the meter on or off when necessary. 4. When operating the instrument, if it is reset or the engine is turned off, you can press the stop/pause key twice continuously. Safety precautions (program-controlled exercise bike, program-controlled elliptical machine, rowing machine) 1. Comrades who weigh more than 250 pounds/kg are not allowed to use this healthy body. 2. It is prohibited for pregnant women and children to use this instrument if they are over 35 years old or obese. 3. You don't need to use this instrument for the following diseases: A. History of heart disease B. Hypertension C. Diabetes D. Chronic bronchitis E. High cholesterol F. Other chronic diseases 4. If you have discomfort symptoms such as dizziness and nausea during exercise, you should stop exercising immediately. 5. Every time you exercise for more than 20 minutes, you should drink water in moderation. 6. If it is found that the machine is damaged, or various fasteners of the instrument are loose, please don't operate again and inform the staff in time. Healthy abdominal use and safety precautions 1. Before exercising, you should make a comprehensive examination of your health, which is particularly important for every athlete who has stopped exercising for more than one year and is over 35 years old, as well as users who have long smoked or suffered from old diseases such as heart disease, hypertension and diabetes. In front of 2. This action must first warm the body. A single sport only needs 10- 15 minutes of warm-up; But it takes 20 minutes to warm up to form a complete set of movements. After 3. High-intensity exercise, 10-20 minutes of relaxation exercise to reduce muscle fatigue. Around four o'clock. It is not advisable to exercise within half an hour after eating. 5. If you carry out high-intensity health course training activities, you should pay special attention to make full use of rest and sleep, and supplement high-quality food: high protein, vitamins, minerals and unrefined carbohydrates. How about 6. Respiratory health training is a very important issue. Generally speaking, you should be motivated when you relax. But before trying, this is the right way to breathe. In order to prevent muscle soreness or injury, the physiological load of exercise must be gradually increased.