HOMCOM A90-230 Elliptical Trainer

Important Safety Information

Before exercising, please observe the following safety instructions:

1. Read all instructions before assembly and operation.
2. Check all screws, nuts, and other connections before using the bicycle.
3. Do not expose the device to humid places, as this can lead to malfunctions.
4. When assembling, it is best to place the parts on a mat (rubber or wood) to avoid dirt.
5. Before exercising, ensure that there are no other objects within a 2-meter radius of the device.
6. Clean only with a damp cloth. Do not use solvent-based cleaning agents. Also, wipe off sweat from the device after each exercise.
7. Incorrect or excessive training can harm your health. It is recommended to consult a doctor before exercising. They will provide you with a maximum training scope (including heart rate, wattage, duration, etc.) so you can exercise and receive accurate information. Note: This device is not suitable for therapeutic use.
8. The device can only be maintained using the original accessories available from the factory.
9. This device can only be used by one person at a time.
10. Always wear sportswear and sports shoes when exercising, especially well-fitting sports shoes.
11. If you feel weak or dizzy at any time during exercise, or experience pain, stop and consult your doctor.
12. Children and disabled persons may only use the device under supervision.
13. The design of this machine allows for resistance adjustment to regulate the intensity of movement, and it can be switched between light and heavy to choose your appropriate resistance.
14. The maximum weight capacity of this device is 100 kilograms.
15. This device is intended for indoor use only.

Attention: Ensure all screws and nuts are tightened before exercising.

TIP: The front end cap can be moved, allowing you to move the device.

Assembly Instructions

Preparatory Work:

1. Ensure there is sufficient space before installation.
2. Before installation, ensure all parts are present (refer to the previous exploded view of the product, which indicates the names and positions of the parts).
3. Use the included tools or specialized, independent tools for installation.

Step 1:

Screw the front and rear stabilizers (4&1) to the main frame (59) using screw (3), washer (6), and nut (7).

Step 2:

Screw the tension controller (54) with washer (56) and screw (55) to the front post (42). Then connect the middle wire (53) and the sensor wire (102); and connect the tension controller (54) and the sensor wire (60). Screw the front post (42) with screw (40), screw (41), washer (34), and plug (23).

Step 3:

Screw the coupling rods (28L & R) to the front post (42) with screw (29), washer (30), washer (31), and cover with cap (24). Screw the pedal tube (15R) to the crank (58) with screw (14), washer (9), washer (11), nylon nut (16), and cover with cap (13). Screw the pedal tube (15L) to the crank (58) in the same way.

Attention: The pedal screws are separated by the markings "L" and "R".

Step 4:

Screw the pedal (17) to the pedal tube (15L & R) with screw (18), washer (19), and nylon nut (20).

Step 5:

Pull the cable plug (68) out of the front post (42), then pull the cable for the hand pulse out of the monitor seat (42), then plug the cable plug (68) back into the hole of the front post (42). Then screw the middle handlebar (50) to the front post (42) with screw (69), washer (30), and washer (65). Then connect the monitor (45) and the middle cable (53), the hand pulse (47), then screw the monitor (45) to the front post (42) with screw (46) and cover it with the cap (66).

Step 6:

Screw the handlebar (37L) into the coupling rod (28L), align the holes and tighten with screw (33), washer (34), and nut (35). Screw the right handlebar (37R) as described above.

Step 7:

Insert the adjusting tube (72) through the seat tube (73), push the knob (74) through the washer (65), the seat tube (73) and screw it together with the adjusting tube (72).

Step 8:

Screw the seat tube (73) into the main frame (59), screw the knob (75) into the main frame (59). The head of the knob (75) should align with the hole of the seat tube (73).

Training Guide

Warm-up Phase

This phase stimulates blood circulation so that the muscles react optimally. It also reduces the risk of cramps and muscle injuries. It is recommended to perform some stretching exercises, as shown below. Each stretch should be held for approximately 30 seconds. Do not force a muscle stretch with force or jerking. If you feel pain, STOP the training.

1. Downward Stretch: Bend your knees slightly and the body slowly, relax your back and shoulders, and try to touch your toes. Hold for 10-15 seconds, repeat 3 times.
2. Thigh Stretch: Sit on a clean cushion, then bend your right foot. Place your left foot against the inside of your right foot. Try to touch your toes. Hold for 10-15 seconds, repeat for each foot 3 times.
3. Calf and Foot Stretch: Stand and place both hands on a wall or tree, one foot behind. Keep the back foot on the ground, then lean towards the wall or tree. Hold for 10-15 seconds, repeat for each foot 3 times.
4. Quadriceps Stretch: Place your left hand against a wall or desk to support your balance. Then grab your ankle with your left hand and pull your foot towards your buttocks. Hold for 10-15 seconds, repeat for each foot 3 times.
5. Groin Stretch: Sit with bent knees and soles of your feet together. Hold your ankles and bend forward at hip height. Hold for 10-15 seconds, repeat 3 times.

Exercise Phase

This phase should last at least 12 minutes, although most people start with about 15-20 minutes. After repeating it a few times with light intensity, you can increase the training intensity. After exercising for a while, your heart rate will be near the best position in the graph below (shaded area). Note: This exercise is for your entire life; it cannot be completed in one night, so you should maintain it.

Heart Rate Graph: A graph showing target heart rate zones based on age. The X-axis represents age (20-75) and the Y-axis represents heart rate (80-200 bpm). It shows zones for 'Warm-up', 'Target Zone' (70%-85% of max heart rate), and 'Maximal'.

Recovery Phase

The purpose of this phase is to relax your cardiovascular system and muscles. It involves repeating the warm-up exercise, e.g., reducing the pace, for about 5 minutes. Then repeat the exercise phase, being careful not to overstretch or strain the muscles.

When performing elliptical fitness exercises, do not arbitrarily increase the training intensity. It can lead to muscle strains in your legs, meaning you may not be able to continue exercising for a long time.

Tip for Equipment

The resistance of the device can be changed by adjusting the tension controller. The higher the resistance, the more difficult the step. With this device, the user can set a suitable speed.

Contact Information

For customer service and inquiries in different regions:

• US: 001-877-644-9366, customerservice@aosom.com
• CA: 001-855-537-6088, customerservice@aosom.ca
• UK: 0044-800-240-4004, enquiries@mhstar.co.uk
• DE: 0049-(0)40-88307530, service@aosom.de
• FR: 0033-1-84166106, contact@aosom.fr
• ES: 0034-931294512, atencioncliente@aosom.es
• IT: 0039-0249471447, clienti@aosom.it

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