EMS training of the abductors

Woman lying sideways on floor and lifting top leg to train abductors with EMS

Most people think of the outer thighs when they hear the term abductors, but that's not entirely true. For example, we also have adductors in the hands, such as the little finger spreader. However, this page is intended to refer to the abductor muscles of the thigh. Targeted training of these muscles is often neglected. With an EMS device, you can specifically strengthen this muscle group.

The abductors , as an antagonist to the adductors, in turn take their name from abduction , which means to lead away . Located on the outside of the thigh, they are responsible for spreading the legs away from the body.

How to place the EMS electrodes for abductor training

For the outer thigh, we recommend slightly larger electrodes for abductor training. The rectangular 10x5 cm electrodes or the 12x7 cm electrodes used here are suitable

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The recommended programs for axion EMS machines

  • Power

    We recommend program P17 for beginners and P19 for advanced users with the STIM-PRO X9

  • Muscle mass

    We recommend program P21 for beginners and P23 for advanced users with the STIM-PRO X9

  • Endurance

    We recommend program P25 for beginners and P27 for advanced users with the STIM-PRO X9

Please note when using EMS:

The intensity should be set so that the intended muscle contracts significantly without causing you to feel pain.

Before training, you should warm up your muscles to prepare them for the upcoming exertion. Our EMS TENS combination device STIM-PRO X9 has pre-installed warm-up programs that start automatically before the actual training programs. So you can carry out your training completely relaxed.

Training exercise for the abductors with EMS

  • 1. Place EMS electrodes

    Place the electrodes on the muscle as described on this page

    2. Select program on the EMS device

    Choose one of the recommended programs on the STIM-PRO X9 or introduce yourself. through the freely selectable parameters, your own training program together

  • 3. Lunges with an EMS device

    • Stand shoulder-width apart and then take a big step forward
    • Then bend both legs and make sure that your upper body remains straight and the toes of the front leg point slightly outwards
    • The front knee should not go beyond the toes during the bend
    • Do this exercise 10 times on each leg

Video tutorial for EMS training of the abductors

Watch video on Youtube

The benefits of EMS training

  • Train anywhere

    You can do EMS training anywhere, even at home. However, it can also be used on the go without any problems.

  • Gentle on the joints

    Due to the electrical impulses, you can largely do without additional weights, which is easy on your joints.

  • Time efficient training

    Due to the higher intensity, the training duration can be reduced compared to conventional training

  • health oriented

    Regardless of whether you are a sports enthusiast or a beginner, everyone can benefit from EMS training right from the start

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