This is how EMS training works
EMS training is offered at select gyms and is usually done under the supervision of a trainer. This also sets the corresponding current, which is expressed by a slight tingling sensation. Wear special conductive clothing for this purpose. Electrodes are attached to the arms, legs, and torso, which are in turn connected to a control unit by a cable.
In addition, the muscles are stimulated by electrical impulses, which is why they effectively stimulate muscle growth and build muscle mass – this is much more efficient than conventional exercises. But: With EMS training, the focus is on the muscles. Little attention is paid to physical fitness and coordination. So if you want to improve your endurance and strengthen your cardiovascular system, you should also do endurance sports such as jogging, cycling or swimming.
The best EMS exercises for beginners
With EMS training, you don’t train for too long – just 30 minutes is enough. They primarily do isometric exercises. This means that you are holding your body in one position.
Here are some common, beginner-friendly exercises. Repeat each exercise 10 times for a total of 2 sets.
1. Squat
Of course, this classic physique shouldn’t be missing from your EMS training.
- Stand shoulder width apart. Squat down and lower your buttocks toward the floor.
- Unlike usual, hold the squat for a few seconds before going up.
2. Bibs curls
And weapons also want to be strengthened. Lifting heavy weights? You don’t need it for this workout and thanks to EMS training!
- You stand upright, your arms hanging loosely across your body.
- Bend your arms and bring them toward your chest. Wait for a few seconds
3. Standing crunches
Common abdominal exercises are usually performed while lying down, but the so-called standing abdominal press is practiced during EMS training.
- Stand hip-width apart and fold your arms in front of your chest. Tighten your stomach by pulling your navel toward your back. Hold for a few seconds, then straighten.
