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Abdominal muscles for a six-pack with EMS electrical muscle stimulation

With the STIM PRO X9 from axion you hold the perfect machine for your abdominal muscle training in your hands. Among other things, the device has EMS programs tailored specifically to beginners & advanced users and is the perfect complement to healthy nutrition and sport. Strong abdominal muscles are not only beautiful to look at but are also of enormous importance in the prevention and treatment of back pain.

Strong abdominal muscles are important

Well-trained abdominal muscles are important for a good posture, a strong back and the rotation, flexion and sideways inclination of the trunk. They also improve digestion and breathing, help to avoid a hollow back and protect the intervertebral discs, cartilage and bones during physical exertion. We recommend using the 10x5 cm electrodes.

EMS-electrode-placement-for-abdominal-training

(The figure shows the electrodes 10 x 5 cm).

The abdominal muscles are responsible for active and voluntary body movement and are therefore called skeletal muscles. They enclose the abdominal and pelvic area and connect the chest with the pelvis. Together with the back and chest muscles they form the muscular trunk corset.

The different muscle groups of the abdomen can be

  • straight anterior abs,
  • oblique lateral abs,
  • and divided into deep posterior abs.

The straight abdominal muscle runs flat from the chest to the pelvis and is responsible for bending the upper body forward. This muscle is also an important antagonist (antagonist) to the long, lower back extensor, which is of enormous importance for the flexion and flexion of the spine. With sufficient training, the straight muscle is visible as a washboard stomach.

The oblique lateral muscles support the movement of the upper body forward and sideways.

The deep back abdominal muscles stabilize the remaining abdominal muscles and provide for the rotation of the upper body and the movement of the upper body forward.

The ideal program for your application:

Since the stress sensations and goals of EMS training are very individual, we have compiled an overview with different requirements for you. Simply connect and attach electrodes, select the program and start the training:

All programs are included in our TENS-EMS device STIM-PRO X9.

Strength workout:

Beginners: We recommend using the program P18.

Advanced: In this case we recommend using the program P20.

Muscle building:

Beginners: We recommend using the program P22.

Advanced: In this case we recommend using the program P24.

Endurance workout: 

Beginners: Here we recommend using the program P26.

Advanced: In this case we recommend using the program P28.

So how can you successfully lose abdominal and waist circumference?

For a slim abdomen, all three components are therefore important:

  • Nutrition
  • EMS Training
  • and an endurance training.

By combining all three points, it is the fastest way to lose an abdominal girth in the long run and to gain a strong abdominal musculature.

We recommend the electrode set for the abdomen with 5 x 5 cm electrodes for the lateral abdominal muscles and 10 x 5 cm electrodes for the straight abdominal muscles. When using an EMS device, make sure that it is of certified brand quality and has sufficient power. Our TENS and EMS combo-device enables you to train safely, easily and efficiently with numerous preset EMS programs. Thanks to 4 channels, you can train several muscles at the same time and save yourself the constant repositioning of electrodes. A sturdy belt clip ensures that the device has the best possible grip during training, even during movement. Try it now without risk with 30 days right of return!

Electrode placement - How to place your electrodes correctly

Can EMS training contribute to effective abdominal training?

Of course, there is a huge number of conventional abdominal exercises - with or without weights. Sometimes these can very well be counterproductive. The popular sit-ups, for example, primarily address the hip flexor, but they are also not recommended for people with back problems. Many a herniated disc has only just been triggered.

This is exactly where EMS training can prove to be helpful. The straight or oblique abdominal muscles can be stimulated in a targeted manner without the back muscles having to suffer. By correctly attaching the electrodes, only the muscle that you want to train is addressed. You can start with the lowest intensity and increase it bit by bit over time. The metabolism is not only stimulated during the training, but also afterwards and at the same time causes a fat reduction and the build-up of the muscles. If the muscles have formed on the abdomen, it will be more difficult for the fat tissue to settle there in the future.

If required or for really well-trained users, EMS training can be combined with conventional exercises:

For an optimal effect, EMS is performed simultaneously with conventional exercises such as a crunch. Here the abdominal muscles are strained the most, so that the training effect is greatest.

In order to get a visible six-pack, the subject of nutrition certainly plays an important role. No matter how strong the abdominal muscles may be, if the fat percentage of the body is above 12-14%, the muscles are covered by the fat layer.

How a training of the abdominal muscles can look like, you can see in the following video.

Enclosed you will find a few examples of exercises

Crunches for the straight abdominal muscles: you should first place the electrodes on the straight abdominal muscles that you want to train and select a suitable program and adequate current intensity. When using the STIM-PRO X9, a program for large muscle groups, e.g. P18 or P20, is recommended.

Afterwards you should lie down on a fitness mat or an exercise mat. The arms are crossed behind the head. Now you should bend your torso vertically in the direction of the mostly fixed legs. Repeat the exercise several times.

A tip: If you bend your torso to the left or right side, the lateral abdominal muscles are trained. For best results, it is recommended to do 3 series each, once vertically, once to the right and once to the left side, 8-12 times each.

EMS-belly-training-Man-electrode-placement-on-belly-2

Plank Hip Dips for the lateral abdominal muscles: Place the electrodes on the lateral abdominal muscles and select, for example, program P18 or P20 on the STIM-PRO X9.

Lie down on a fitness mat and lean on your forearms and tiptoes. Form a straight line from the shoulders to the feet. Now swing from right to left alternately. Your hips should not touch the floor. Repeat the exercise 15 times at the beginning and increase regularly.

Plan for the abdominal muscles: Place the electrodes on the lateral and straight abdominal muscles and select e.g. program P18 or P20 on the STIM-PRO X9.

Lie down on a fitness mat and lean on your forearms and tiptoes. Form a straight line from shoulders to feet and hold the position for 20 seconds.

Leg Raises for the straight abdominal muscles: Place the electrodes on the straight abdominal muscles and select, for example, program P18 or P20 on the STIM-PRO X9.

Lie with your back on a fitness mat and spread your arms away from your body. Now stretch your legs in the air and lower them again. Perform this exercise several times. Be careful not to place your legs on the floor after lowering them. Repeat the exercise 10 times at the beginning and increase regularly.

Do you still have questions about the correct electrode placement when exercising the abdominal muscles?

Personal consultation by phone: +49 (0) 7152 - 353 911 - 0 or contact us.

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