Knowing the fundamentals of strength is essential if you're looking to work with electrostimulation. Muscle strength is very important as it is basic in athletic performance. Muscle training is the basis of movements and, in sport, it is essential to strengthening skeletal muscles.
However, high performance is only possible if you have strong muscle support. In this context, an increase in strength is very important for systematic training. Now, we will tell you why it's important to have maximum strength resistance in basic sports, as well as how to train the strength with i-motion EMS.
The principles of strength-based practice with electrostimulation
First, you should know that to improve strength with EMS, it is necessary to consider several factors:
- You must correctly select the programming parameters.
- It is necessary to determine the exercises that will allow the athlete to achieve their objectives, in addition to being very clear whether they should be performed statically or dynamically.
- Optimal stimulation of a large part of the skeletal musculature is in a frequency range of 50-120 Hz, depending on the proportion of muscle fibers.
To carry out the proper development of the strength, it is important to consider the physical composition and weight of the athletes, among other things. It has been shown that the greatest increases in strength are achieved by combining EMS and hypertrophy with weights in alternate sessions. The effects of this type of workout translate into the following points:
- Increase maximum dynamic and isometric strength.
- Increase the perimeter of arms, shoulders, thighs, chest and back in men, even outperforming traditional training methods, especially in men.
Less frequent training stimuli often provide worse progress. Depending on the training objective that the athletes have, as well as their individual conditions, the training will adapt and complete as it progresses. Ideally, the athletes should start getting long-term results if they train regularly 1-3 times a week.
Basic exercises for training with the strength program
The following exercises and positions will help you carry out a basic training for the development of the strength with your athletes or users:
- Initial position. With this exercise, you can carry out the global contraction with the participation of all the large muscle groups. Athletes should maintain a stable position with their feet separated at hip height, knees slightly bent and keeping their body perpendicularly.
- One leg stance. It is an ideal exercise for the abdomen. They must maintain a stable position, keep the feet apart, move the weight of the body to one leg and lift the other leg. The elbows should be slightly bent, and the hands should be resting on the hip.
- Squats. It is a special exercise for the back, butt, front and back of the thighs and calves. The starting position is the initial position, the load must be distributed between the heels and outer edge of the feet. During the knee flexion you should keep your arms bent looking forward, your back straight and your head as an extension of your spine.
- Abs. As you can imagine, this exercise is perfect for the abdomen. In your training, you have to maintain the initial position, press the abdomen with the palms of both hands and pull the trunk forward and down.
- Stretching. With this exercise intended for the chest, abdomen, and back, you should keep the initial position, raise your arms at shoulder height, bending your elbows, and raising your hands forward. We start the stretch with a tense back, we put our hands along an invisible wall looking at the ceiling and raise the gaze in the same direction.
- Tabletop. From the initial position, you can slightly flex your knees and chains, and tilt the stretched trunk forward. At the same time, keep your hands flat and tight next to your hips with your elbows slightly bent. Then, move the butt back.
- Knee bending. It's a fantastic exercise for the thighs, butts, arms, calves and back. The starting position is the final position of the squats. Flex your arms, put pressure on the knees from outside and distribute the weight all over the foot, as when you do a squat.
- Biceps. We take the starting position, keep the arms in front of the body and the elbows slightly bent. We flex our elbows and pull the fists towards the shoulders, tensing the front of the arms to the fullest.
- Lateral leg lift. It is an ideal exercise for the adductors, and to do it we must separate the feet at hip height, move the weight of the body to a leg, lift laterally the opposite leg and pull the elbow slightly back.
- Trunk rotation. With this exercise, you will work the upper back and stability of the hips. We should make pressure with the elbows, squeeze the shoulder blades together, rotate the trunk to the left and return to the starting position to make the rotation on the opposite side.
These are just a few of the exercises you can do to work on your strength, but there are many more. Ready to introduce electrostimulation in your gym? Share your doubts with us, we can help you discover all the possibilities of the professional muscle stimulator from i-motion EMS with your athletes.