EMS and biokinetics, muscle length training
Biokinematics is a method of muscle length training in which the entire muscle chain is lengthened and simultaneously trained in strength. EMS (electromyostimulation) is a training method in which electrical impulses are used for muscle contraction.
The combination of EMS and biokinetics offers the following advantages:
- More intensive training: The combination with EMS increases muscle activation, making training much more effective.
- Time saving : EMS allows the necessary load to be achieved more quickly, meaning the exercises can be kept shorter.
- Better muscle building: EMS can help muscles become stronger and longer.
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Improved body awareness: The EMS impulses let you feel which muscle chains you should activate and which you shouldn't - the exercise execution is automatically optimized.
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people with limited mobility can start training more easily: EMS can help to activate the muscles despite limited mobility.
Conclusion
EMS in combination with biokinetics is a very efficient method to optimize muscle length training, which is suitable for both healthy people and people with limited mobility. Your ideal PRO EMS system .
The exercises:
The following exercises can be carried out very easily and simply at work or at home. You do not need any other equipment or aids for your EMS suit other than a band.
The general rule for all exercises is: never train when you are in pain, always listen to your body's signals and do not exert too much force. You should not do the exercises if you are in acute pain, have an injury or are ill. The hip flexor exercise should also not be done if you have a rectus diastasis, are pregnant or have an abdominal, inguinal and/or umbilical hernia.
Holding time : Your muscles may shake slightly and work. If you feel strained, breathe deeply 3-5 times and then slowly release the exercise. You should not end the exercise abruptly, but rather come out slowly and in a controlled manner. If you feel pain during the exercise, end the exercise slowly and check whether you have performed the exercise correctly. It is important that you never train into pain or exceed a limit. After completing the exercise, loosen up your muscles again with gentle movements, such as circling your shoulders or taking a few steps.
A notice:
You can also do the exercise standing in the doorway. This will give you a better grip if you lose your balance. Alternatively, you can also gently hold onto the table top, which will give you additional security.
EXERCISE FOR THE HIP FLEXORS (BACK BENDING) with rotation
(EMS: Settings / Mobility / activate front chain)
- Diagonal exercise from left leg/pelvis to right shoulder
- Starting position: Stand loosely, hip to shoulder width apart, preferably in front of a wall, table, or door frame, this gives you security, barefoot or wearing EMS studded socks (so you don't slip), your feet are pointing straight forward
- Your toes press down into the ground, shifting the center of gravity forward to the toes
- This makes your heels light, they do not actively lift from the ground
- Your legs are loosely stretched
- Your pelvis pushes as far as possible over your feet
- Imagine: An imaginary thread pulls your pelvis forward
- To compensate, your upper body goes slightly backwards
- Your chin sinks slightly towards the breastbone, making a double chin
- Your arms either hang loosely
- Your shoulders do not pull up to your ears, they remain low
- From this position your upper body turns slightly to the right
- Imagine: Push your right shoulder back and up
- Your right side should become longer and not shorter
- Your left pelvis pushes further forward over your left foot
- Your pelvis itself does not rotate
- Your gaze follows the upper body slightly over the right shoulder
- Correct your chin again and make a double chin
- Repeat the exercise with the other side
Differentiation exercise for hollow back:
During this exercise, you might suspect that you are arching your back.
But the exact opposite is the case. As the pictures show, when you have a hollow back, your pubic bone sinks under your body and your coccyx rises. In the exercise, however, your coccyx sinks under your body and your pubic bone rises, which is the exact opposite of a hollow back.
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Exercise for the chest muscles without band
(EMS: Settings / Mobility / activate front chain)
- Stand loosely sideways in the door frame or on the side of a shelf
- Your left side is exercised
- Your left arm is stretched (the elbow remains stretched during the exercise)
- Your hand is positioned so that the palm is facing upwards and the thumb is pointing backwards (easier version with thumb up and palm on the wall)
- Imagine: On the palm of your hand would be a tray with glasses that must not fall down
- The edge of your little finger presses into the door frame or against the shelf
- Your shoulder stays low and does not pull up to the ear
- Your gaze is directed forward
- Your chin sinks slightly towards the breastbone, making a double chin
- All arm heights from low to high can be practiced
- Repeat the exercise with the other side
A notice:
If you feel a tingling sensation in your fingers, hands or arms during the exercise, stop the exercise and choose a different arm height later. All arm heights from low to high can be practiced.
Exercise for the chest muscles with band
(EMS: Settings / Mobility / activate front chain)
- Attach the tape to the window handle or alternatively to the door handle so that it cannot slip off
- Both sides are practiced simultaneously
- Stand with your back to the band attachment
- Take the band loosely in both hands (hands go into both loops)
- Move forward a little until the band is slightly taut
- Your thumbs point backwards and your palms point upwards (for the easier version, your thumbs point upwards and your palms point forwards)
- Your toes press into the ground, as in the exercise for the hip flexors
- Shift your weight slightly onto your toes so that your heels become a little light without actively lifting them
- Straighten your knees loosely
- Your pelvis may move slightly over your feet (but not as far as in the hip flexor exercise)
- Your chin sinks slightly towards the breastbone, making a double chin
- Imagine: on the palms of each hand there would be a tray with glasses that must not fall down
- Your shoulders do not pull up to your ears
- Imagination: Use the edges of your little fingers to push an imaginary wall forward without the band or arms actually moving forward
- Your elbows are straight and remain straight throughout the exercise
- To finish the exercise, slowly lower your arms and return to the attachment
A notice:
If you feel a tingling sensation in your fingers, hands or arms during the exercise, stop the exercise and choose a different arm height later. All arm heights from low to high can be practiced.
Exercise for the lateral flank muscles without band
(EMS: Settings / Mobility / activate front chain)
- Stand sideways in the doorway or under an open staircase
- Your left side is exercised
- Your left hand presses the edge of your little finger against the door frame or a stair step
- The back of your left hand faces backwards, the palm facing forwards
- Push your left flank as far to the left as possible over the hip without moving your upper body to twist
- Your body weight shifts to the outer left leg, it remains stretched
- Your right leg can bend
- Lean like a banana with your left flank to the side
- Additionally, turn your upper body slightly to the left and actively push your left pelvis diagonally to the front left
- The rotation also lengthens your left abdominal muscles
- Your head is in line with your spine (tilts slightly)
- Your gaze is directed forward
- Your chin sinks slightly towards the breastbone, making a double chin
- Then change the page
Exercise for the lateral flank muscles with band
(EMS: Settings / Mobility / activate front chain)
- Attach the tape to a window handle or alternatively to the door handle so that it cannot slip off
- Stand with your right side of the body sideways to the attachment
- Your left hand loosely grasps the band (in the loop)
- Stretch your left arm above your head with an incline to the right
- There is only a slight tension on the tape
- Don't hang on the ribbon (if someone were to cut the ribbon, you wouldn't be allowed to fall over)
- Your elbow is slightly bent
- The back of your hand faces backwards, the palm faces forwards
- Apply pressure with the edge of your little finger upwards into the band
- Use this pressure to open the left flank and push yourself out with the left side of your body over the left leg
- In addition, turn your upper body slightly to the left and actively push your left pelvis out to the front and left
- The rotation also lengthens your left abdominal muscles
- Your left leg remains straight and your right leg can be bent
- Tilt your head slightly in line with your spine
- Your gaze is directed forward
- Your chin sinks slightly towards the breastbone, making a double chin
- To finish the exercise, slowly walk towards the band attachment and let your arm sink again
- Then change the page
Exercise for the front neck muscles
(EMS: Settings / Mobility / activate front chain)
- Stand loosely against a wall
- Your back and heels touch the wall if possible
- The back of your head rests loosely against the wall (it remains against the wall throughout the entire exercise)
- Move your chin towards your sternum as far as possible with the back of your head leaning back
- Make a double chin
alternatively:
- Sit comfortably on a chair with a headrest or car seat
- The back of your head is leaning (and remains leaning during the exercise)
- Move your chin as far as possible towards your sternum with the back of your head leaning back
- Make a double chin
This exercise is primarily a perception exercise; in this position your head should be in the optimal position in everyday life, namely above your body.
How often does he wander to the front of the PC in his daily life?
Exercise for the neck muscles
(EMS: Settings / Mobility / activate rear chain)
- Sit loosely on the chair, leaning if possible, alternatively sitting freely, feet loosely placed
- Let your chin sink as far as possible towards your sternum
- Your front neck muscles should not tense up
- Your shoulders do not pull up to your ears
- Now your hands come into play: It is important that they do not pull on the head, but are simply placed loosely on the back of the head, they weigh the head down a little with their own weight
- Your hands can either be clasped or just place your fingertips on
- Now the back of your head gives a light and constant pressure against the hands backwards and upwards
- Your hands only hold against and do not pull on the head
- A “cat’s hump” in the area of the back of the neck may occur
- Your hands only prevent the head from straightening up again while applying the light pressure
- Your back neck muscles become longer and at the same time more active
A notice:
Your hands should not pull or tug on your head and the pressure on the back of the head should be gentle and moderate. Stop the exercise slowly if you experience pain or dizziness during the exercise. If you experience acute pain or discomfort in the neck area, perform the exercise not through.
Exercise for the back of the legs and back (ski jumper) with straight back in variation standing width
(EMS: Settings / Mobility / activate rear chain)
- Starting position: stand loosely with some distance in front of a chair back, you can practice all stance widths from hip-width to wide, barefoot or on EMS studded socks (so you don't slip), your feet are pointing straight forward, the upper body is upright
- Your toes press down into the ground
- Shift your center of gravity forward to your toes
- This automatically makes your heels light, they do not actively lift upwards
- Your knees are loosely stretched
- Your upper body now slowly lowers forward with a straight back towards a horizontal position
- Your gaze is directed downwards
- Your chin sinks slightly towards the breastbone, making a double chin
- Slowly stretch your arms forward to the back of the chair and place them loosely
- The chair back serves as orientation and safety
- Your buttocks push back and up
- Your center of gravity remains on your toes and your heels are slightly
- Your belly button wants to sink even further down during the exercise
- Imagine: there is a tray with glasses on your back, which must not fall down, so your back remains straight
Exercise for the back of the legs and back (ski jumper) with rounded back in variation standing width
(EMS: Settings / Mobility / activate rear chain)
- Starting position: Stand loosely with some distance in front of the seat of a chair. You can practice all stance widths from hip-width to wide standing.
- Barefoot or on EMS studded socks (so you don't slip), your feet are pointing straight forward, your upper body is upright
- Your toes press down into the ground
- Shift your center of gravity forward to your toes
- This automatically makes your heels light, they do not actively lift upwards
- Your knees are loosely stretched
- Your upper body now slowly lowers towards the floor with a rounded back
- Your gaze is directed towards your legs
- Your chin sinks slightly towards the breastbone, making a double chin
- Your hands rest loosely on the seat of the chair
- The chair serves as orientation and security
- Your buttocks push back and up
- Your center of gravity remains on your toes and your heels are slightly
