Issue #22: EMS Injury Workout
"Lower Back Release" TIME: 20min I EQUIPMENT: Just the Suit
Why EMS Training?
Welcome to The VTC!
You can build muscle and endurance with any fitness tool. While that is true, it’s much easier to make progress if you have a way to load each movement, like with barbells and Dumbbells... this is why we usually choose to lift heavy barbells instead of doing endless push-ups and air squats. Muscles need tension and EMS is a great way to add tension and boost your training routine!
If you’re on the road a lot, are stuck at home because of COVID, traveling a lot, or just want to try something new then our Visionbody EMS Suit is a great option to help to create tension when you lack a real gym in which to train. Training with EMS is about convenience. It’s small, easy to throw in a travel bag, fairly easy to use, and can provide vicious muscular tension and an awesome training effect!
To boost your training, EMS is the most powerful tool you can get these days. Not incorporating EMS to your training routine equals leaving money on the floor.
What follows is strength capacity training to help you maintain muscle, build endurance, and a great looking physique.
Hope you enjoy it!
Johannes - Director of Performance
Pre-Game Checklist
You drank two glasses of water before your training.
You slept at least 6-8 hours last night.
You are not underate and stressed before you start the training. A small snack is a good choice and does not use intense training to counterbalance stress. This spiral goes not in your favor!
You did not use any skin or body lotion before training.
You did not drink alcohol at least 12 hours before the training.
Make sure to get a proper warm-up. Not for the sake of getting sweaty for the electricity but for your muscle and joint health!
4 Step Starting Guide
Carefully put on your Visionbody EMS Suit. Do not wear any jewelry and take care of your fingernails. When you use the zipper to close the back of the suit, fix the bottom of the zipper with one hand and pull the zip cord carefully up until it’s fully closed. Click the Visionbody Box to your suit, but do not push any buttons. For the warm-up, you do not need the box switched on.
Start the video and begin with our 5-7min Warm-up routine which is an important part of every training.
Then start the Box and adjust the Program:
BASIC / BASIC 1 / 20min / MEDIUM OR HARD/ 3s INTENSITY vs 3s REST
After the adjustment pushes the start-button and re-start the workout video. From now on you just follow the training video instructions and let the suit do his magical work.
If you feel uncomfortable or exhausted feel free to press the pause button whenever you want to. This training should not hurt you in any way!
Intensity
Our intensity percentages (%) are not equal to weights (Kg), speed (km/h), or the feeling of burning. You are not the fittest person in the house if you put up the regulators up to the sky! Do your workout and feel that the Suit is contracting your muscles with an extra squeeze. Do not fight the suit by contracting as hard as you can against the contraction. Do your workout and let the electricity do her silent wonder work for you
About “Lower Back”
The “Lower Back” Workout is a training that helps you to get rid of tension in the lower back. It is inspired by one of our customers who participated in one of our weekly Zoom-Calls. He needed a training plan for his lower back issues. These were caused by prolonged sitting and an inadequate amount of movement. So here we are answering the call from our customers. This training is also inspired by one of the best lower back specialists known for lower back problems: Dr. Stuart McGill
One round consists of 10 exercises. Each round takes about 2 to 3 minutes to complete. After each set, you’ll rest 60 seconds and start all over again. Go for 3-5 Rounds. But remember: This is not a sweaty hardcore workout. This is for your health and lower back issues. Do as you can and feel good all the time. Our EMS Suit will do the rest.
Warm-Up, 5min
Start the Warm Up with your suit on but without electric impulses. Each Exercise is done for the 30s and then you got 10-15s to switch to the next exercise. Repeat them as a circuit 2 times.
Walking in Place ‘30s
Hip Lift on the floor ‘30s
Walking in Place ‘30s
Forearm Plank on the floor ‘30s
Walking in Place ‘30s
Repeat the 30s Intervall for a total of 2 rounds.
“Lower Back”
A1: Hip Bridge - 8 Reps
A2: Kneeling Forearm Plank – 8 Reps
A3: Kneeling Hip Hinge – 8 Reps
A4: Long Arm Plank – 8 Reps
A5: Bird Dogs R/L – 8 Reps
A6: Reverse Lunge L – 8 Reps
A7: Reverse Lunge R – 8 Reps
A8: Marching in Place– 8 Reps
A9: Single Leg Deadlift L – 8 Reps
A10: Single Leg Deadlift R – 8 Reps
then 60s active rest while walking around and after that start all over again. Perform 3-6 rounds total.
Recovery, 6min
Start the Cool Down with your suit on but without our electric impulses. Each Exercise is done for the 60s and then you got 10-15s to switch to the next exercise. Repeat them as a circuit 2 times.
Pigeon ‘60s Right /’60s Left
Couch Stretch ‘60s Right /’60s Left
Standing Leg Stretch ‘60s Right /’60s Left.