Build All Muscles In 30 Minutes: How I Tried EMS Workouts

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Build All Muscles In 30 Minutes: How I Tried EMS Workouts
Build All Muscles In 30 Minutes: How I Tried EMS Workouts

Video: Build All Muscles In 30 Minutes: How I Tried EMS Workouts

Video: The Electric Workout: Can You Be Shocked Into Shape? 2022, November
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My fitness regimen includes about six workouts per week: Thai boxing, yoga, running and functional bodyweight training. All this gives a satisfactory effect, but no one canceled the dinners at three in the morning and the aching pain in the body due to sedentary work. In search of new sports sensations, I visited the site of the EMS training studio several times, and each time I was discouraged by photos of people in retro-futuristic suits, frozen at the simulator in a semi-squat. Their wild smiles, the phrase "fitness of the future" and even the design of the site itself caused skepticism, but I nevertheless decided to test the new method in practice.

The effect does not depend on the efforts made, but on the trainer's knowledge of biomechanics, the correct body position, frequency, depth and strength of impulses received

from the simulator

EMS workouts are different from going to the gym. During exercise, exercises are accompanied by electrical myostimulation - current impulses in order to contract muscle fibers and increase the tone of the whole body. Their innovativeness is questionable for several reasons. Firstly, there is nothing innovative in electrical muscle stimulation, when the current is transmitted from the myostimulator to the human body through electrodes. In the 1960s, Soviet scientists began using it to rehabilitate astronauts whose muscles had atrophied during space flights. In the 1970s, the Germans already used the method in physical therapy and accelerated recovery of athletes: the football players of the Munich club "Bavaria" use it to this day.

Secondly, I don’t understand why a healthy person would shuffle the body with electrodes, if you can run ten kilometers. But curiosity and the story of a friend made me try. She did not play sports for about a year, and after a couple of 30-minute EMS training, she noticed tightened skin and muscle tone. Another factor in favor of EMS turned out to be that among the categorical contraindications to exercising on this simulator, there is only a prosthesis in the heart (if you have cardiological diseases or a pacemaker is installed, you need to consult a doctor) and pregnancy - and then because no one else did not dare to conduct research in this area. That is, even if electrostimulation is not beneficial, it certainly will not harm.

I came to training on Sunday, having had a good drink on the weekend - frankly, not the best solution. You only need to have socks and sneakers with you - everything else, namely disposable underpants and a completely clean - but not disposable - black suit made of cotton breeches and long-sleeved T-shirts are given out on the spot. I change clothes, warn a trainer named Peter about a two-day binge and stand on a scale that measures my metabolic rate and the ratio of water, fat and muscle mass in the body. Peter promises that the impulses from the simulator will accelerate blood circulation and the removal of alcohol from the body. The Libra estimates my metabolism at twelve years, reporting seventeen percent body fat and too much water, a whopping sixty percent.

Peter takes me to the mirror and notes that with general thinness, I have a swollen stomach and sides, and there is also "excess fat" in the triceps and inner thighs. If I add one EMS workout per week to my fitness routine, he says, these "problems" can be solved in two months. In general, it is recommended to attend workouts twice a week (the break between them should be at least 48 hours) and add an electrostimulating massage. 30-40 minutes of EMS training equals 5-6 hours of full-time work in the gym, but does not replace it.The trainer stimulates muscles, their contraction and growth, but traditional physical activity is necessary for proper motor skills, coordination, work of the heart, joints and hormonal system.

In the gym, you need to get out of your comfort zone, in the EMS training studio you have to stay in it. The effect does not depend on the efforts made, but on the trainer's knowledge of biomechanics, the correct body position, as well as the frequency, depth and strength of impulses coming from the simulator. Since the signal to the muscles is sent not by the nervous system, but by the apparatus, there is no need to jump over your head. If you expose your body to impulses like a surfboard to waves, antagonists, protagonists, stabilizers and internal muscles - for example, the vagina - are involved, which are difficult to work on their own. There are several types of EMC simulators in the world. The most common ones are the German company Miha Bodytec, which was the first to use electrostimulation for widespread use for fitness purposes and continues to develop the direction, and the Hungarian X-body, which I used to train. Both are represented in the studio: Miha Bodytec is used for massages and rehabilitation after injuries, X-body is used for training. The difference lies in the depth and strength of the impulses they produce, but for fitness purposes it is not essential.

Putting on a suit made of a vest, arm ruffles and overlays, sprinkled with warm water for better impulse permeability, I habitually expect to jump, squat and lunges. The day before, I watched a video on YouTube with Usain Bolt, the world's fastest sprinter, who easily and quickly does crunches on the press, connected to an EMC simulator, and thought that I would behave the same way. The fifteen-minute cardio phase begins. The coach, asking about my feelings, sets the power of the impulses in the zones - from the buttocks to the trapezoid. I bravely ask you to increase the power, but when, after a minute of adaptation, you need to sit on an exercise bike and just pedal, you can't move easily and quickly.

It doesn’t hurt and it’s not as hard for me as running ten kilometers, but the internal vibration in my body and the realization that the muscles are working, but I’m not, knocks me out of a rut. All this is funny and so strange that it is even difficult for me to speak, and when the coach intensifies the impulses in the buttocks area and they get into a bruise, I just start yelling obscenities. Cardio is followed by ten minutes of deep muscle work. I lay down on the floor, round my arms in first ballet position, and hold my fingers to the wooden ring. I do not move, but the electricity, which comes in short pulses with a break of several seconds, makes the buttocks rise, the muscles of the perineum contract, and the spine stretches. I get tired in the fifth minute and even start to sweat, and the muscles of my back, squeezed from boxing, relax, like after a massage.

I don't move, but the electricity makes my glutes rise, my crotch muscles contract, and my spine stretches

Then - fifteen minutes of interval pulses. This stage of training is divided into strength and functional parts. It includes work both statically and dynamically - if the available speed can be called that. I start out with outrageously slow squats, lunges, and foot-to-foot rolls. Then the trainer asks to imitate punches and kicks, which I usually perform in Muay Thai, but things don't go further than hands: the body does not obey, and I curl up with the letter "Z". Then I pick up a wooden stick and do biceps and triceps extensions. A couple of too active movements reveals the meaning of the words "stay in the comfort zone": the hands stop moving at all. At the end of this phase, a special kind of fatigue is felt. I got bored of moving like a weak person, listening to the body so as not to miss the insufficient (or excessive) power of influence on a particular zone, and I just want to run in free mode. What separates me from this possibility is the last phase called "break."For a minute, the body is in a static position and is subjected to a continuous impulse with increasing power. This is done in order to evenly distribute the load, and gives an energy boost.

In the finals, I have a wet T-shirt, the suit fits less tightly, some of the swelling from alcohol has disappeared, and my mood has improved, but there is no such emotional satisfaction that an hour of running or Thai boxing gives. Despite the pleasant effect, it is difficult for me to name what happened as a training session. Rather, this manipulation is akin to massage, which is useful to refer to from time to time in order to keep yourself in shape and work out those muscles that cannot be used otherwise. Electrical stimulation is a godsend for those who are contraindicated in physical activity. Muscles actually come into tone in just ten minutes, but sports excitement, endurance and endorphins are best looked for in those loads where the brain commands them, and not the apparatus.

Photos: Personal archive

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