“EMS Training: How it Works and the Best Exercises for Beginners”

2023-05-03 15:13:39

This is how EMS training works

EMS training is offered in selected gyms and usually takes place under the supervision of a trainer. This also sets the corresponding amperage, which is expressed by a slight tingling sensation. Wear special, conductive clothing for this. Electrodes are attached to the arms, legs and torso, which in turn are connected to a console with a cable.

The muscles are additionally stimulated by the electrical impulses, which is why muscle growth is effectively stimulated and muscle mass is built up – and this is more efficient than with a conventional workout. But: With EMS training, the focus is on the muscles. Little attention is paid to fitness and coordination. So if you want to improve your endurance and promote 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 long – just 30 minutes is enough. They primarily do isometric exercises. That means you hold your body in one position.

Below are some popular and beginner-friendly exercises. Repeat each exercise 10 times for a total of 2 sets.

1. Squats

Of course, this fitness classic should not 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. Bizeps Curls

And the arms also want to be strengthened. Lift heavy weights? You don’t need it with this exercise and thanks to EMS training!

• You stand upright, your arms hanging loosely at your body.
• Bend your arms and bring them towards your chest. Hold up for a few seconds

3. Standing Crunches

The popular abdominal exercise is usually performed lying down, but the so-called abdominal press is practiced standing up during EMS training.

• Stand hip-width apart and bend your arms in front of your chest. Contract your stomach by drawing your navel in toward your back. Hold for a few seconds, then straighten up.

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