MF GYM — General Rules & Guidelines
The MF GYM is exclusively available for registered hotel guests, and usage is free of charge.
Please note that no personal trainers are stationed on-site — guests are responsible for their own safety while using the facilities.
Usage Guidelines:
Guests wishing to use the gym must register at the front desk to obtain an access key card, and return the card after use.
Guests under 18 years old are not permitted to enter the gym, even if accompanied by a parent or guardian.
No additional towels are provided in the gym area.
Please assess your own health condition before exercising.
Guests who are unwell, or have heart disease, high blood pressure, infectious diseases, alcohol dependency, or are under the influence of alcohol, are strictly prohibited from entering.
The hotel assumes no liability for any accidents, injuries, or incidents resulting from the violation of these rules, and reserves the right to pursue legal action if necessary.
MF GYM — Equipment Safety & Etiquette
For your safety and that of other guests, please follow the guidelines below when using gym equipment:
Safety Guidelines:
If you are uncertain about how to operate any fitness equipment, do not force or attempt to use it improperly.
After each use, please wipe down the equipment to maintain hygiene for the next guest.
Avoid monopolizing any equipment. Please take turns so that all guests have a chance to use the facilities.
After using dumbbells or portable equipment, please return them to their designated rack or position. Leaving them on the floor or leaning against walls may cause injury to yourself or others.
Handle weights and other equipment carefully — do not drop or throw them. Rebounding equipment can cause serious injury to you or nearby guests.
Your cooperation helps maintain a safe, clean, and enjoyable fitness environment for everyone at MF GYM.
MF GYM — Personal Etiquette
To ensure a safe, comfortable, and respectful workout environment for all guests, please observe the following etiquette when using MF GYM:
Shared Use & Consideration
Please share the equipment and avoid occupying any machine or area for an extended period.
If another guest appears to need assistance, kindly offer help or contact hotel staff for support.
Health & Wellness
If you feel unwell, please refrain from exercising. Rest and resume training once you’ve recovered.
Guests who have a cold or other contagious illness are requested not to enter the gym to prevent spreading infection to others.
Personal Belongings
Keep your personal items secure and stored in a place that does not obstruct walkways or exercise areas.
The hotel is not responsible for lost or misplaced belongings.
Dress Code
As the gym is a shared, mixed-gender facility, please wear appropriate workout attire to maintain comfort and respect for others.
Shirts are required at all times. Bare chests, leather shoes, sandals, or bare feet are strictly prohibited in the gym area.
Your cooperation ensures a clean, respectful, and enjoyable fitness environment for everyone. Thank you for helping us maintain the MF GYM standard of safety and courtesy.
MF GYM — Safety Reminders
To ensure a safe and enjoyable workout experience for all guests, please follow these safety reminders when using MF GYM:
Before Exercising
Always warm up properly before beginning your workout to prevent injuries.
Do not enter the gym after eating a full meal or consuming alcohol.
No food is allowed inside the gym area.
During Exercise
Handle all equipment with care and respect. Please use machines and weights safely and correctly.
Avoid playing, running, or horseplay inside the gym to prevent accidents or injuries.
Refrain from reading, eating, drinking, or talking on the phone while exercising, as these actions may disturb others and pose safety risks.
Make sure you understand the proper operation of each machine before use, and always exercise within your limits.
Thank you for your cooperation in maintaining a safe, focused, and respectful fitness environment at MF GYM.
Assisted Pull-Up Machine — Exercise Guide
The assisted pull-up machine helps you strengthen your latissimus dorsi (lats), lower trapezius, and core stabilizers, allowing you to perform the movement with proper form and control.
Starting Position
Begin at the lowest point of the motion.
Grip the handles firmly with both hands.
Keep your body still—your shoulder blades should be elevated, and your neck slightly tucked in, as if your shoulders are gently pulling upward.
Step 1: Shoulder Activation
Expose your neck by gently pulling your shoulder blades downward — this activates your lower trapezius muscles.
Think of it as pressing your shoulder blades down toward your back pockets.
Step 2: Pulling Phase
Pull your elbows down toward your torso, as if performing a downward elbow strike.
Engage your lats (latissimus dorsi) to bring your chin to approximately the same height as your hands.
Pause at the top for 1–2 seconds to feel the contraction.
Step 3: Controlled Return
Slowly return to the starting position, maintaining control throughout the descent.
Repeat for the desired number of repetitions.
Training Tips
✔ Keep your chest up and slightly lean back for better engagement of the lats.
✔ Keep your elbows in front of your body—this helps your lats activate more efficiently.
✔ Maintain core tension throughout the movement to avoid arching your lower back.
✔ Do not pull too high, as excessive upward movement may recruit the upper trapezius, causing unwanted compensation.
Perform this exercise with focus, control, and full range of motion to maximize back strength and stability while minimizing injury risk.
Assisted Pull-Up — Key Technique Points
To perform the assisted pull-up safely and effectively, pay attention to the following form cues and movement details:
Body Position & Movement Control
Keep your upper body upright and stable — only your elbows and shoulders should move throughout the exercise.
The wider your grip, the more emphasis is placed on the back muscles (especially the latissimus dorsi).
The narrower your grip, the more the focus shifts toward the biceps.
Execution Focus
When your chin, chest, or back of the neck reaches the bar level, pause for 2–3 seconds.
During this pause, fully contract all the muscles in your back — this ensures you achieve the full range of stimulation necessary for effective back training.
Grip Variations
Overhand grip (pronated grip): Palms facing away from you. This reduces bicep involvement and increases focus on the upper and mid-back, making the exercise more challenging.
Underhand grip (supinated grip): Palms facing toward you. This variation involves more biceps along with the back muscles.
Neutral grip: Palms facing each other. A balanced option that engages both biceps and back while reducing shoulder strain.
※ The demonstration video provided may differ from the machine model available in our gym, but the movement principles and muscle engagement remain the same.
Assisted Dip Machine — Exercise Guide
The assisted dip machine is a great tool for strengthening the chest, triceps, and shoulders, allowing you to perform controlled bodyweight dips with proper form and reduced resistance.
Step-by-Step Instructions
Starting Position
Grip the parallel bars firmly and support your body with your arms extended.
Keep your torso slightly leaned forward and your core tight.
Lowering Phase
Slowly bend your elbows and lower your body in a controlled motion.
As you reach the lowest position, tilt your head slightly forward and allow your elbows to open slightly outward.
You should feel a stretch across your chest muscles (pectorals).
Pushing Phase
Engage your chest muscles to press upward, extending your arms until they are straight.
The movement should feel as though you are squeezing your chest to lift your body.
Top Position
As your upper arms rise above the level of the bars, slightly pull your hips back and lower your head and chest to maintain alignment.
At the top, your chest muscles should feel tight and fully contracted.
Repeat
Lower yourself again under control and repeat the motion for the desired number of repetitions.
Form Tips
✔ Move slowly and deliberately—avoid bouncing or dropping too fast.
✔ Maintain shoulder stability throughout the movement to prevent strain.
✔ Keep your elbows soft (not locked) at the top for joint safety.
✔ Focus on using your chest, not just your arms, to push your body upward.
Perform this exercise with control and awareness to develop strong, defined chest muscles while protecting your shoulders and joints.
Assisted Dip Machine — Safety Notes
To ensure safe and effective training on the assisted dip machine, please observe the following precautions:
Movement Control
Perform all movements slowly and with control.
Avoid using body swing or momentum to complete the exercise.
(Beginners are advised to use the assisted machine for proper support.)During the pressing phase, you may move slightly faster, but always focus on using your chest muscles to lift your body.
Form Tips
Maintain good posture: keep your chest up, head lifted, abs engaged, and shoulders relaxed.
Avoid shrugging your shoulders or arching your back during the movement.
※ The demonstration video may feature a different model of machine from the one in our gym, but the principles and movement patterns are the same.
Leg Press Machine — Exercise Guide
The leg press machine is an effective exercise for strengthening your quadriceps, hamstrings, and glutes. To train safely and effectively, follow these steps carefully:
⚠️ Important Reminders
Never fully lock your knees at the top of the movement — always keep a slight bend to protect your joints.
Train within your limits — do not overload the machine beyond your ability to control the weight.
Step-by-Step Instructions
Starting Position
Sit firmly on the seat with your back and hips pressed against the backrest.
Place both feet on the footplate, about shoulder-width apart, keeping toes slightly pointed outward.
Pressing Phase
Push through your heels and midfoot, extending your legs until they are almost straight, but not locked.
Focus on using your thighs and glutes to move the weight.
At the top, pause for 1–2 seconds to feel the contraction of your leg muscles.
Return Phase
Slowly bend your knees and lower the weight in a controlled motion until your thighs are about 90 degrees to your torso.
Avoid letting the weight stack touch down completely between reps — maintain constant tension on your muscles.
Form Tips
✔ Keep your lower back flat against the pad — avoid lifting your hips off the seat.
✔ Do not push with your toes; use your heels to maintain proper alignment.
✔ Breathe out while pressing and inhale while returning to the starting position.
✔ Keep your core engaged to stabilize your body throughout the movement.
Perform the leg press smoothly and with full control to strengthen your lower body safely and effectively.
Leg Press Machine — Safety Notes
To ensure proper form and prevent injury while using the leg press machine, please keep the following points in mind:
Form & Technique
Avoid pushing through your knees or using arm pressure on your chest to restrict range of motion — these are incorrect habits that may cause strain or injury.
When returning to the starting position, your knees should remain slightly bent, never fully locked.
Range of Motion Control
During the downward (eccentric) phase, do not lower the weight too far — your legs should stay engaged at all times.
Stop when the weight is close to lowering your hips off the seat, but do not let your hips lift or your legs collapse inward.
Maintain constant muscle tension throughout the movement to protect your knees and lower back.
※ The demonstration video may feature a different machine model than the one in our gym, but the exercise principles and techniques remain the same.
Smith Machine Shoulder Press — Exercise Guide
The Smith Machine Shoulder Press effectively targets the shoulders (deltoids), upper chest, and triceps, offering controlled movement with added stability. You may perform it either seated or standing depending on your comfort and training goal.
Seated Shoulder Press
Position a training bench directly under the Smith machine bar.
Adjust the bench placement so that it is centered and evenly spaced from both sides of the bar—this ensures balanced loading on both shoulders.
Set the bar height so that you can comfortably grip it with straight arms when seated.
Sit with your back firmly against the bench, grip the bar palms facing forward, and unrack it carefully.
Slowly lower the bar until it reaches about chin level, then press upward using your shoulder strength until your arms are nearly straight.
Standing Shoulder Press
Stand with feet shoulder-width apart under the bar, gripping it palms forward.
Unrack the bar and press upward until your arms are extended above your head.
Lower the bar under control to about chin height, then press back up to the starting position.
Safety Notes & Breathing Technique
When performing the seated version, ensure the bench is centered; uneven alignment can lead to muscle imbalance over time.
Adjust the bar height so that when you sit or stand beneath it, your nose is directly under the bar.
Inhale as you lower the bar, and exhale as you push it upward.
For optimal strength progression, try using the pyramid loading method — gradually increase the weight, then reduce it after reaching your peak set.
Rest no longer than 30 seconds between sets (or perform continuous sets if you can).
※ The demonstration video may feature a different Smith machine model than the one available in our gym, but the training principle and movement mechanics are the same.
Smith Machine Bench Press — Exercise Guide
The Smith Machine Bench Press is one of the most effective exercises for developing the pectoralis major (chest muscles).
It can be performed in three variations — flat, incline, and decline — each emphasizing different parts of the chest.
Step-by-Step Instructions
Setup
Adjust the bench position and angle for comfort and target focus:
Flat Press: Horizontal angle — targets the mid-chest.
Incline Press: About 30° upward angle — targets the upper chest.
Decline Press: About 20° downward angle — targets the lower chest.
Align the barbell path so that it naturally descends to the appropriate part of your chest (see below).
Grip & Position
Use a grip slightly wider than shoulder width to allow full chest expansion and contraction.
Keep your feet flat, hips and lower back firmly against the bench.
Ensure the bar is directly above your chest, not your neck.
Movement Execution
Lower the bar slowly and under control:
For flat bench, lower to about 1 inch above the nipple line.
For incline press, lower toward the collarbones.
Push the bar upward, extending your arms but keeping a slight bend at the elbows to maintain muscle tension.
Pause briefly at the top contraction point (the “peak squeeze”) to maximize chest activation.
Exhale through your nose while pressing upward, and inhale through your mouth while lowering the bar.
Safety & Training Tips
Keep your hips and lower back in contact with the bench at all times — do not arch excessively or lift your hips.
Avoid gripping too narrow — this shifts emphasis from the chest to the triceps.
For flat bench, aim for a bar path that descends to just above the nipple line.
For incline bench, aim for the upper chest or collarbone area.
To increase difficulty, try performing partial reps (½ or ⅔ range) — this maintains constant tension on the chest and prevents elbow lockout.
※ The demonstration video may feature a different Smith machine model than the one in our gym, but the training principles and muscle engagement are the same.
Additional Training Video Resources — Safety Reminder
We have provided additional training videos for your reference to help you better understand proper form and safe equipment use.
However, please keep the following important reminders in mind:
⚠️ Safety Notice
MF GYM is not a professional fitness facility — there are no on-site trainers or instructors available.
Please always train within your own physical limits and operate all equipment with caution.
If you are uncertain about how to use any machine or equipment,
do not force it or attempt to create your own exercises or unconventional movements.Improper use of equipment may lead to injury or damage to the machines.
Your safety is our top priority — please exercise responsibly, respect the space, and enjoy a safe and healthy workout at MF GYM.