EMS training is a training by electronic muscle stimulation. The patient or athlete wears a special suit and is connected to a device that sends electrical impulses during the training. EMS Training has been used for several years in physiotherapy to support muscle building after injuries, but has also become more and more accepted as a training method for athletes who want to improve their muscle strength and define their body with little time. Due to the high intensity, a great training effect can be achieved with a relatively short training time of 20 minutes on average.
Training device
The training device in the true sense of the word, is in EMS training your own body. The effectiveness of the performed exercises is supported by the EMS device, which is essential for EMS training. This is an electronic device that is connected to the muscle groups to be trained via electrodes that can be stuck on or integrated into a special suit.
The EMS device thus treats the muscle with electrical stimulation current. The important thing about a good EMS device is that it has a wide range of adjustment possibilities, so that it can be individually adapted to the therapy goals and the needs of each person. The big difference between the different EMS devices are the settings.
In particular, the number of channels (the more channels, the more treatment areas) distinguishes good devices from less good ones. As a rule, there are devices with 1-4 channels for private persons, which corresponds to 2-8 stick-on electrodes. The intensity of the training can be specifically controlled and adapted to the patient with the help of the EMS device. Normally, the physiotherapist or trainer will decide which settings to make on the device to optimize the training success.
Exercises with the EMS device
The exercises in EMS training are based primarily on personal goals and requirements. In general, exercises are performed with your own body weight or with the help of light weights or training equipment. The intensity of the exercises can be regulated by the number of repetitions and individual settings on the EMS device.
1) Knee bend shoulder width and then slowly crouch. Make sure that the knees do not point over the tip of the foot. 3 times 10 repetitions 2) Lunge Either on the spot or continuously place the front foot on the front ball of the foot in a lunge and move the back knee towards the ground.
10 repetitions per side. 3) Push-ups Lay on stomach and stand feet up. Place hands next to body and push up.
Do 3 times 10 press-ups. 4) Position chest press leg shoulder width apart and knees slightly. Place hands together at chest height and press together for 10 seconds.
Repeat 3 times. 5) Sit ups Lie on your back and cross your hands behind your head. Legs are set up.
Now perform 3 times 10 sit ups. 6) Biceps Training Stand with your legs apart and knees slightly bent. Bend your arms 90° in front of your body so that your forearms are pointing upwards and your hands are at eye level. Now tense your biceps for 1 second. 3 repetitions.
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