EMS in combination with muscle length training

EMS and biokinetics, muscle length training

Biokinetics is a method of muscle length training that lengthens the entire muscle chain while simultaneously training strength. EMS (Electromyostimulation) is a training method that uses electrical impulses to induce muscle contraction.

The combination of EMS and biokinetics offers the following advantages:

More intensive training: The combination with EMS increases muscle activation, making training significantly more effective.
Time saving : EMS allows the necessary load to be reached more quickly, meaning the exercises can be kept shorter.
Better muscle building: EMS can help muscles become stronger and longer.
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.
People with limited mobility can get into training more easily: EMS can help activate muscles despite limited mobility.

Conclusion
EMS combined with biokinetics is a highly effective method for optimizing muscle length training, suitable for both healthy individuals and those with limited mobility. Your ideal PRO EMS system .

The exercises:

The following exercises can be performed very easily and simply at work or at home. You don't need any additional equipment or tools for your EMS suit other than a band.

The general rule for all exercises is: Never train through pain, always listen to your body's signals, and avoid exerting too much force. You should not perform these exercises if you are experiencing acute pain, injury, or illness. The hip flexor exercise should also not be performed if you have diastasis recti, are pregnant, or have an abdominal, inguinal, and/or umbilical hernia.

Hold time : Your muscles may tremble slightly and also work. If you feel strained, take 3-5 more deep breaths and then slowly release the exercise. You should not end the exercise abruptly, but come out slowly and in a controlled manner. If you experience pain during the exercise, end the exercise slowly and check that 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 shoulder circles or taking a few steps.

Exercise for the hip flexors (back tilt) with variation of stance width and foot position

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

Starting position: Stand loosely, from hip-width to wide standing, all stance widths can be practiced, feel free to stand in front of a wall, table, in the doorway, this gives security, barefoot or on EMS studded socks (so you don't slip), the feet turn either slightly inwards, or slightly outwards into a "V"
Your toes press down into the ground, shifting the center of gravity forward onto the toes
This makes your heels light, they do not actively lift from the ground
Your legs are loosely stretched
Your pelvis pushes forward over your feet as far as possible
Imagine: An imaginary thread pulls your pelvis forward
To compensate, your upper body moves slightly backwards
Your chin sinks slightly towards your sternum, making a double chin
Your arms either hang loosely down, or are stretched upwards and lean slightly backwards
Your shoulders do not pull up to your ears, they remain low

A notice:
You can also perform the exercise standing in the doorway. This will give you better support if you lose your balance. Alternatively, you can gently hold onto the tabletop for additional security.

Exercise for the hip flexors (back bend) with stretch

(EMS: Settings / Mobility / activate anterior 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 provides security, barefoot or wearing EMS studded socks (so you don't slip), your feet pointing straight forward
Your toes press down into the ground, shifting the center of gravity forward onto the toes
This makes your heels light, they do not actively lift from the ground
Your legs are loosely stretched
Your pelvis pushes forward over your feet as far as possible
Imagine: An imaginary thread pulls your pelvis forward
To compensate, your upper body moves slightly backwards
Your chin sinks slightly towards your sternum, 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
Presentation: 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 exercise with the other side

Differentiation exercise from hollow back:

During this exercise, you might suspect that you are arching your back.

But the exact opposite is true. As the images show, when you have a hollow back, your pubic bone sinks beneath your body and your tailbone rises. In this exercise, however, your tailbone sinks beneath your body and your pubic bone rises, the exact opposite of a hollow back.

Exercise for the chest muscles without a band

(EMS: Settings / Mobility / activate anterior chain)

Stand loosely sideways in the door frame or next to a shelf
Your left side is being 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 against the wall)
Imagine: On the palm of your hand there 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 your sternum, making a double chin
All arm heights from low to high can be practiced
Repeat exercise with the other side

A notice:
If you experience tingling 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 anterior 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 backward and your palms face up (for the easier version, your thumbs point up and your palms face forward)
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 forward over your feet (but not as far as in the hip flexor exercise)
Your chin sinks slightly towards the sternum, 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
Imagine: Push an imaginary wall forward with the edges of your little fingers, without the band or arms actually moving forward
Your elbows are stretched and remain stretched throughout the exercise
To finish the exercise, slowly lower your arms and return to the anchorage

Exercise for the lateral flank muscles without a band

(EMS: Settings / Mobility / activate anterior chain)

Stand sideways in the doorway or under an open staircase
Your left side is being exercised
Your left hand presses the edge of your little finger against the door frame or a stair
The back of your left hand faces backwards, the palm forwards
Push your left flank as far as possible to the left over your hip without twisting your upper body
Your body weight shifts to the outer left leg, it remains stretched
Your right leg can bend
Bend like a banana with your left flank to the side
Additionally, turn your upper body slightly backwards to the left and actively push your left pelvis diagonally forwards to the 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 your sternum, making a double chin
Then change the page

Exercise for the lateral flank muscles with band

(EMS: Settings / Mobility / activate anterior 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)
Extend your left arm above your head with an inclination 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 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
Additionally, turn your upper body slightly backwards to the left and actively push your left pelvis forwards 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 towards your sternum, 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 anterior 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 walk to the front of the PC in his daily life?

Exercise for the neck muscles

(EMS: Settings / Mobility / activate posterior chain)

Sit loosely on the chair, leaning back if possible, alternatively sitting freely, feet are 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 the 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” may occur in the area of the back of the neck
Your hands only prevent the head from rising again while he applies the slight pressure
Your back neck muscles are lengthened and at the same time also become active

A notice:
Your hands should not tug or pull on your head, and the pressure on the back of your head should be gentle and moderate. Stop the exercise slowly if you experience pain or dizziness during the exercise. Do not perform the exercise if you experience acute pain or discomfort in the neck or throat area.

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

(EMS: Settings / Mobility / activate posterior chain)

Starting position: stand loosely with some distance in front of a chair back, from hip-width to wide standing, you can practice all stance widths, 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 sternum, making a double chin
Slowly stretch your arms forward to the back of the chair and place them there loosely
The chair back serves as orientation and safety
Your buttocks push backwards and upwards
Your center of gravity remains on your toes and your heels are slightly
Your belly button will want to sink further during the exercise
Imagine: on your back is a tray with glasses, 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 posterior 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 wearing 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 sternum, making a double chin
Your hands rest loosely on the seat of the chair
The chair serves as orientation and safety
Your buttocks push backwards and upwards
Your center of gravity remains on your toes and your heels are slightly