EMS and biokinematics, muscle length training

Biokinematics is a muscle length training method that stretches the entire muscle chain while simultaneously training strength. EMS (electromyostimulation) is a training method that uses electrical impulses to cause muscle contraction.

The combination of EMS and biokinematics offers the following advantages:

More intense training: The combination with EMS increases muscle activation, making training significantly more effective.
Time savings: EMS achieves the necessary load faster, allowing exercises to be shorter.
Better muscle growth: EMS can help muscles become stronger and longer.
Improved body awareness: Through EMS impulses, you feel which muscle chains you should activate and which you should not – the exercise execution is automatically optimized.
People with movement restrictions can get started with training more easily: EMS can help activate muscles despite limited mobility.

Conclusion
EMS combined with biokinematics is a very efficient method to optimize muscle length training, suitable for both healthy people and those with movement restrictions. Your ideal PRO EMS System.

The exercises:

The following exercises can be done very easily and simply at the workplace or at home. Apart from a band, you do not need any other equipment or aids for your EMS suit.

The general rule for all exercises: Never train into pain, always listen to your body's signals, and do not exert too much force. If you have acute pain, injuries, or illnesses, you should not perform the exercises. The hip flexor exercise should also not be done if you have an existing rectus diastasis, during pregnancy, or with abdominal, groin, and/or umbilical hernias.

Hold timeYour muscles may tremble slightly and work. If you feel strain, take 3–5 deep breaths and then slowly release the exercise. You should not stop the exercise abruptly but come out slowly and controlled. If you experience pain during the exercise, stop slowly and check if you performed the exercise correctly. It is important never to train into pain or exceed your limits. After finishing the exercise, loosen your muscles again with gentle movements, such as shoulder circles or a few steps.

Exercise for the hip flexors (backward tilt) with variation in stance width and foot position

(EMS: Settings / Mobility / activate anterior chain)
Overview of all EMS systems from eaglefit: Overview

Starting position: Stand relaxed, from hip-width to wide stance all widths can be practiced, preferably in front of a wall, table, or door frame for security, barefoot or in EMS nodules socks (to prevent slipping), the feet either turn slightly inward or slightly outward in a "V"
Your toes press down into the floor, shifting the center of gravity forward onto the toes
This makes your heels light; they do not actively lift off the ground
Your legs are loosely stretched
Your pelvis pushes as far forward over your feet as possible
Imagine: An imaginary thread pulls your pelvis forward
As a counterbalance, your upper body leans slightly backward
Your chin sinks slightly toward the sternum, making a double chin
Your arms either hang loosely down or are stretched upwards and lean slightly backward
Your shoulders do not rise to your ears; they stay low

Note:
You can also do the exercise standing in a door frame. This gives you better support if you lose balance. Alternatively, gently holding onto the table edge is possible, which also provides additional security.

Exercise for the hip flexors (backward tilt) with stretch

(EMS: Settings / Mobility / activate front chain)

Diagonal exercise from left leg/pelvis to right shoulder
Starting position: Stand relaxed, hip- to shoulder-width stance, preferably in front of a wall, table, or door frame for security, barefoot or in EMS nodules socks (to prevent slipping), your feet are pointed straight forward
Your toes press down into the floor, shifting the center of gravity forward onto the toes
This makes your heels light; they do not actively lift off the ground
Your legs are loosely stretched
Your pelvis pushes as far forward over your feet as possible
Imagine: An imaginary thread pulls your pelvis forward
As a counterbalance, your upper body leans slightly backward
Your chin sinks slightly toward your sternum, make a double chin
Your arms hang loosely down
Your shoulders do not rise to your ears; they stay low
Your upper body rotates slightly to the right from this position
Imagine: Push your right shoulder back and up
Your right side should lengthen and not shorten
Your left pelvis pushes further forward over the left foot
Your pelvis itself does not rotate
Your gaze follows the upper body slightly over the right shoulder
Correct your chin once more and make a double chin
Repeat the exercise on the other side

Distinction of the exercise from an arched back:

During this exercise, there might be suspicion that you are arching your back. you go.

But the exact opposite is true. As the pictures show, with an arched back your pubic bone lowers beneath your body, and the Tailbone lifts up. IIn the exercise, however, your tailbone lowers beneath your body and your pubic bone lifts, which is the exact opposite of an arched back.

Exercise for the chest muscles without a band

(EMS: Settings / Mobility / activate front chain)

Stand relaxed sideways in the door frame or sideways at a shelf
Your left side is being exercised
Your left arm is straight (the elbow remains straight throughout the exercise)
Your hand is positioned so that the palm faces upward and the thumb points backward (easier version with thumb up and palm against the wall)
Imagine there is a tray with glasses on your palm that must not fall off
The edge of your pinky finger presses into the door frame or against the shelf
Your shoulder stays low and does not rise toward the ear
Your gaze is directed forward
Your chin sinks slightly toward your sternum, make a double chin
All arm heights from low to high can be trained
Repeat the exercise on the other side

Note:
If you feel tingling in your fingers, hands, or arms during the exercise, stop and choose a different arm height later. All arm heights from low to high can be trained.

Exercise for the chest muscles with a band

(EMS: Settings / Mobility / activate front chain)

Attach the band to the window handle or alternatively to the door handle so it cannot slip off
Both sides are exercised simultaneously
Stand with your back to the band attachment
Hold the band loosely with both hands (hands go into both loops)
Step forward slightly until the band is lightly tensioned
Your thumbs point backward and your palms face upward (for the easier version, your thumbs point upward and your palms face forward)
Your toes press into the ground as in the hip flexor exercise
Shift your weight slightly onto your toes so your heels feel lighter without actively lifting them
Keep your knees relaxed and extended
Your pelvis may shift slightly over your feet (but not as far as in the hip flexor exercise)
Your chin sinks slightly toward your sternum, making a double chin
Imagine there is a tray with glasses on each palm that must not fall off
Your shoulders do not rise up to your ears
Imagine pushing an imaginary wall forward with the edges of your pinky fingers without actually moving the band or your arms forward
Your elbows are straight and remain straight throughout the exercise
To finish the exercise, slowly lower your arms and step back to the attachment point

Note:
If you feel tingling in your fingers, hands, or arms during the exercise, stop and choose a different arm height later. All arm heights from low to high can be trained.

Exercise for the lateral flank muscles without a band

(EMS: Settings / Mobility / activate front chain)

Stand sideways in the door frame or under an open staircase
Your left side is being exercised
Your left hand presses with the edge of the pinky finger against the door frame or a stair step
The back of your left hand faces backward, the palm faces forward
Push your left flank as far to the left over your hip as possible without moving your upper body twisting along with it
Your body weight shifts to the outer left leg, which remains straight
Your right leg can bend
Lean like a banana with your left flank to the side
Additionally, slightly rotate your upper body to the left and actively push your left pelvis diagonally forward to the left
The rotation also lengthens your left abdominal muscles
Your head is in line with the spine (tilts slightly with it)
Your gaze is directed forward
Your chin sinks slightly toward your sternum, make a double chin
Then switch sides

Exercise for the side flank muscles with band

(EMS: Settings / Mobility / activate front chain)

Attach the band to a window handle or alternatively to a door handle so it cannot slip
Stand with your right side facing the attachment
Your left hand loosely holds the band (in the loop)
Stretch your left arm over your head with a tilt to the right
There is only slight tension on the band
Do not hang on the band (if someone cut the band, you should not fall)
Your elbow is slightly bent
The back of your hand faces backward, the palm faces forward
Create pressure upward into the band with the edge of your pinky finger
Use this pressure to open your left flank and push yourself out over your left leg with your left side
Additionally, slightly rotate your upper body to the left and actively push your left pelvis forward to the 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 toward your sternum, make a double chin
To finish the exercise, slowly move toward the band attachment and let your arm drop again
Then switch sides

Exercise for the front neck muscles

(EMS: Settings / Mobility / activate front chain)

Stand relaxed against a wall
Your back and heels touch the wall, if possible
Your head rests loosely against the wall (it remains against the wall throughout the exercise)
Move your chin toward your sternum as far as possible with your head leaned back
Make a double chin

alternatively:

Sit relaxed on a chair with a headrest or in a car seat
Your head is leaned back (and remains leaned back during the exercise)
Move your chin as far as possible toward your sternum with your head leaned back
Make a double chin

This exercise is primarily a perception exercise; in this position, your head should ideally be positioned in everyday life, that is, above the body.

How often does it move forward to the PC in everyday life?

Exercise for the neck muscles

(EMS: Settings / Mobility / activate posterior chain)

Sit relaxed on the chair, preferably leaning back, or alternatively sitting freely, with your feet placed loosely
Let your chin relax as much as possible, sinking toward your sternum
Your front neck muscles should not tense up during this
Your shoulders do not rise 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 slightly by their own weight
Your hands can either be clasped or just the fingertips placed
Now the back of your head applies a light and constant pressure against your hands backward and upward
Your hands only resist and do not pull on the head
A “cat’s back” may form in the area of the back of the neck
Your hands only prevent the head from straightening again while applying light pressure
Your posterior neck muscles lengthen and activate simultaneously

Note:
Your hands should neither pull nor tear at your head, and the pressure of the back of the head should be gentle and moderate. Stop the exercise slowly if pain or dizziness occurs during the exercise. Do not perform the exercise if you have acute pain or complaints in the neck area.

Exercise for the back of the legs and back (ski jumper) with straight back in stance width variation

(EMS: Settings / Mobility / activate posterior chain)

Starting position: stand loosely with some distance in front of a chair backrest; you can practice all stance widths from hip-width to wide, barefoot or wearing EMS nodules socks (so you don’t slip), your feet are pointed straight forward, your upper body is upright
Your toes press down into the ground
Shift your center of gravity forward onto your toes
This automatically makes your heels light; they do not actively lift up
Your knees are loosely extended
Your upper body now slowly lowers with a straight back toward a horizontal position forward
Your gaze is directed downward
Your chin sinks slightly toward your sternum, make a double chin
Your arms slowly stretch out forward to the chair backrest and rest there loosely
The backrest of the chair serves as orientation and safety
Your buttocks push back and up
Your center of gravity remains on your toes and your heels are light
Your navel wants to sink further down during the exercise
Imagine: there is a tray with glasses on your back that must not fall; your back therefore remains straight

Exercise for the back of the legs and back (ski jumper) with rounded back in stance width variation

(EMS: Settings / Mobility / activate posterior chain)

Starting position: Stand loosely with some distance in front of a chair seat; you can practice all stance widths from hip-width to wide
Barefoot or wearing EMS nodules socks (so you don’t slip), your feet are pointed straight forward, your upper body is upright
Your toes press down into the ground
Shift your center of gravity forward onto your toes
This automatically makes your heels light; they do not actively lift up
Your knees are loosely extended
Your upper body now slowly lowers with a rounded back toward the ground
Your gaze is directed toward your legs
Your chin sinks slightly toward your sternum, make a double chin
Your hands rest loosely on the seat of the chair
The chair serves as orientation and safety
Your buttocks push back and up
Your center of gravity remains on your toes and your heels are light