Use a tool like WinRAR or 7-Zip to extract the contents. You should see a file ending in .bin or .pkg .
Many models are region-specific. Check the Haier Support Drivers Page for firmware and manuals based on your serial number. Download Haier LE22G690CF Software Backup rar
Do you have the printed on the internal green circuit board? This can help narrow down the exact software backup you need. Use a tool like WinRAR or 7-Zip to extract the contents
Copy the firmware file directly to the "root" of the USB drive (do not put it inside a folder). Flash the TV: Turn off the TV and unplug it from power. Insert the USB drive into the TV's USB port. Download Haier LE22G690CF Software Backup rar