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elektrostymulatory trening fitness integracja obrazek-01
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PERSONAL TRAINER TESTIMONIALS
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MEVENIG RIO
FRENCH PERSONAL TRAINER

I work in a gym, but also at home.
My clientele is varied and interested in everything from health,
returning to sports, aesthetics, self confidence, and weight loss, to
more specific objectives related to weight training, running, cycling,
and preparing for police or fireman contests.

I began using Compex® in my own workouts to improve recovery. Once I had discovered its other features I used it for pain management, massage, and physical preparation. Then I used it with my clients in their personal training sessions, which gave them added value and improved my coaching.

I use Compex® a lot in combined sessions; I combine voluntary exercises with Electro Muscle Stimulation (EMS) contraction to boost and energize my sessions and get results more quickly, and with both beginners and experienced athletes. It is the choice of the exercise associated with Compex® that will enable maximum muscle fibres, optimized training and help achieve better results.

In terms of results for my clients, I have noticed a real gain in recovery, which is faster and allows for better quality sessions. In the treatment of muscle and tendinitis, Compex® relieves pain and promotes healing. On the physical preparation of runners or cyclists I have also seen real progress in terms of gaining strength while keeping the muscle mass gain. Gain in muscle tone is also much faster for users looking to lose weight or tone up.

Compex® boosts and optimizes its sessions by targeting a specific work goal. Thanks to the good recovery it enables, it makes it easier to chain drives and prevent injuries. Best of all, Compex® allows you to complete your training and planning at home, meaning you can reach your goals much faster.

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DAVID NAVARRO
SPANISH PERSONAL TRAINER

It seems that electrostimulation has suddenly become fashionable, but
the reality is that high level athletes and physiotherapists have been
using Compex® for long enough to be able to attest to its success.

Compex® is not a fad, it is a reality taken to the highest level. It enables
users to recover and improve their muscle condition, muscle gain,
movement, and quality of life, be it in sport or during their daily life challenges.

As a personal trainer, I believe Compex® is best used to train for specific goals. My clients must trust that I am fully committed to helping them reach their goals, and I must be able to trust my tools.

When explaining the training process to my clients, I make sure they understand that without the high-end technology of Compex®, certain goals will take a lot longer to achieve, and in some cases may be impossible.

While I’ve used the Compex® Fit 5.0 to achieve a lot of different results, I find it most effective in helping my clients compensate their weaker muscle groups, and to strengthen and recover muscle structures compromised during sport or daily activities.

One such client is Sara Lobla, a wedding photographer who suffers from back, shoulder and knee pain due to the physical demands of her job. When Sara is preparing for a wedding, I can take these demands into account when planning her training routine with Compex®. This helps me to know exactly what programmes to use during her training sessions.

And just as athletes have down time, so Sara has periods with less work. This gives me a window to really focus on muscle training to give her more strength and resistance, allowing her to focus on her job.

Working with 2 channels simplifies any type of workout and lets me focus on individual muscle groups without the need to deactivate additional channels that would be present on other devices.

Sara has now successfully relieved her back, shoulder, and knee pain.
Besides using the Compex® Fit 5.0 to improve her muscle condition, helping her to keep taking impressive photos, we also use this device to help her get in shape and tone her buttocks and abs.

Ultimately, nothing escapes from the Compex® Fit 5.0!

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HOW DOES ELECTROSIMULATION WORK?
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elektrostymelektrostymulatory-trening-fitness-integracja-obrazek 5ulatory-trening-fitness-integracja-obrazek 5

An electrostimulator simulates the brain by sending information to the body through electrical impulses. 

These impulses are disseminated by electrodes placed on the body, which pass through the skin and on to the nervous system. The muscles don’t know the difference. A Compex® electrostimulator works your muscles in the same way voluntary movements do.

ZALETY ELEKTROSTYMULACJI
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You are concerned about your well-being and your appearance, and want to have a well-balanced body. However, a sedentary lifestyle, an inadequately balanced diet and tight schedules may all be factors that negatively impact the harmony of your figure. The targeted effects of the FITNESS programmes will help you in your efforts to maintain a healthy lifestyle and benefit from the positive effects of intense muscular activity; well-toned muscles, a shapely figure and a firm body. Used regularly, these programmes will help you regain or maintain your figure.

REGULARITY: THE KEY TO SUCCESS!

You have a wonderful tool… the best training partner to sculpt your body and tone and shape your muscles. Patricia Soave, our expert trainer in Compex®, will help you to get visible results the same way she does for her customers.
In order to get the best out of her programmes, you have to follow 3 basic rules:

  1. Regularity => A muscle that is not stimulated regularly will not adapt. You have to train
    minimum 3 times a week by muscle group for 4 to 6 weeks in order to get visible results.
  2. Intensity => To the maximum bearable intensity in order to stimulate as many muscle fibres as possible. At the beginning, the contractions might surprise you and you may ache in the days following. This is normal, because EMS will enable you to develop an important quantity of muscle fibres, more than during a normal bodybuilding training session.
  3. Combination of proposed exercises during contraction phase => Will enable you
    to shorten your training sessions with maximum efficiency, without putting any
    strain on your joints, but with heavier loads. The strength of EMS combined with
    voluntary contractions will multiply the benefits of your session. You will get
    a real muscular benefit!
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PATRICIA SOAVE

Director of Vertigo Diffusion and of Wellness Attitude
based in Lausanne (Switzerland). Trainer at the Sports
Department of Lausanne University since 1993 where
she has trained more than 1500 fitness coaches.
Personal trainer since 1995.
As International Gymstick Master, Presenter, Lecturer
and Judge, she has been invited to more than
20 countries and collaborates with prestigious
companies.

SOME PRACTICAL RULES

Respect indicated electrode placements
Change your electrodes regularly (an electrode with damaged gel is less comfortable to use and therefore less efficient)
Always try to improve:
During the session, by lightly increasing the intensity every 3 – 5 contractions
From one session to the next, by setting a goal to exceed the level of intensity reached
during the previous session
By voluntarily contracting your muscles during the stimulation, this is usually more
comfortable

WHERE TO PLACE THE ELECTRODES?
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PROGRAMME ‘WYRZEŹB ABS’

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PROGRAMME ‘SILNIEJSZY BICEPS’

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PROGRAMME ‘WZMOCNIJ SWOJE RĘCĘ’

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PROGRAMME ‘ZBUDUJ MIĘŚNIE PIERSIOWE’

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PROGRAMME ‘WYRZEŹB POŚLADKI’

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PROGRAMME ‘UJĘDRNIJ UDA’

LOWER BODY PROGRAMME FOR WOMEN IN 6 WEEKS
THIS PROGRAMME INTEGRATES SOME COMPEX PROGRAMMES EXPLAINED
IN THE FOLLOWING PAGES.
AWAKENING MUSCLE – Weeks 1, 3 and 5

During Weeks 3 and 5, it is important to increase the intensity.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SCULPT YOUR
ABS

 

SHAPE YOUR
BUTTOCKS
TONE YOUR
THIGHS

 

TONE YOUR
THIGHS
SCULPT YOUR
ABS

 

SHAPE YOUR
BUTTOCKS
TONE YOUR
THIGHS

 

TONE YOUR
THIGHS
TONIFICATION – Weeks 2, 4 and 6

During Weeks 4 and 6, it is important to increase the intensity.

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SCULPT YOUR
ABS

 

TONE YOUR
THIGHS
SHAPE YOUR
BUTTOCKS

 

TONE YOUR
THIGHS
SCULPT YOUR
ABS

 

TONE YOUR
THIGHS

TIPS FROM THE COACH
• To maintain the results, you should keep the rhythm of at least 2 weekly sessions by increasing the intensity
up to the maximum bearable whilst varying the proposed exercises
• You can do some recovery sessions on the used muscles just after your training session if this one was painful

OVERALL MUSCLE RECONDITIONING PROGRAMME IN
6 WEEKS
THIS PROGRAMME INTEGRATES SOME COMPEX® PROGRAMMES EXPLAINED
IN THE FOLLOWING PAGES.
AWAKENING MUSCLE – Weeks 1, 3 and 5

During Weeks 3 and 5, it is important to increase the intensity.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SCULPT YOUR
ABS

 

SHAPE YOUR
BUTTOCKS
FIRM YOUR
ARMS

 

SHAPE YOUR
BUTTOCKS
SCULPT YOUR
ABS

 

TONE YOUR
THIGHS
BUILD YOUR
PECS

 

TONE YOUR
THIGHS
TONIFICATION – Weeks 2, 4 and 6

During Weeks 4 and 6, it is important to increase the intensity.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SCULPT YOUR
ABS

 

TONE YOUR
THIGHS
BUILD YOUR
PECS

 

TONE YOUR
THIGHS
SCULPT YOUR
ABS

 

FIRM YOUR
ARMS

TIPS FROM THE COACH
• To maintain the results, you should keep the rhythm of at least 2 weekly sessions by increasing the intensity
up to the maximum bearable whilst varying the proposed exercises
• You can do some recovery sessions on the used muscles just after your training session if this one was painful

PROGRAMS
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PROGRAMME ‘WYRZEŹB ABS’
OBJECTIVES: IMPROVE THE MUSCLES MAINTAINING THE LAP BELT
LENGTH: 20 MINUTES (without warm-up and cool-down phases)
EQUIPMENT: SEAT, FLOOR MATS, COMPEX ELASTIC STRAPS

This programme is made up of 4 different exercices :

EXERCICE N°1 : STATIC CRUNCH

STARTING POSITION

Lying down on your back

Heels resting on a chair

Legs at 90°

Hands behind your thighs

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FINAL POSITION

Raise your torso and head

Raise your shoulder blades off the
floor

Keep your hands under your thighs

Keep this position for the duration of
the contraction

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PAUSE/ACTIVE RECOVERY

Relax your upper body and rest your
head on the floor

TIPS FROM THE COACH
• Before starting the exercise, breathe out and pull your stomach in
• During the contraction, breathe without swelling your stomach
• Maintain the final position during the full length of the contraction
• Keep your head straight in natural extension of your neck and back

EXERCICE N°2 : STATIC CRUNCH WITH ALTERNATED LATERAL BEND

STARTING POSITION

Lying down on your back

Heels resting on a chair

Legs at 90°

Hands behind your thighs

elektrostymulatory-trening-fitness-integracja-obrazek-10 (3)

FINAL POSITION

Raise your torso and head

Raise your shoulder blades off the
floor

Raise your arms alongside your body

Bend your chest laterally alternating
between left and right

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PAUSE/ACTIVE RECOVERY

Relax your upper body and rest your
head on the floor

TIPS FROM THE COACH
• Before starting the exercise, breathe out and pull your stomach in
• During the contraction, breathe without swelling your stomach
• Maintain the final position during the full length of the contraction
• Keep your head straight in natural extension of your neck and back

EXERCICE N°3 : CRUNCH WITH ONE LEG EXTENDED

STARTING POSITION

Lying down on your back

One leg flexed, one foot flat on the
floor, the other leg lying on the floor

Put one hand under your lower back
and the other one behind your head

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FINAL POSITION

Raise your torso whilst supporting
your head

Raise your shoulder blades off the
floor

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PAUSE/ACTIVE RECOVERY

Relax your upper body and rest your
head on the floor

TIPS FROM THE COACH
• Before starting the exercise, breathe out and pull your stomach in
• During the contraction, breathe without swelling your stomach
• Maintain the final position during the full length of the contraction
• Try not to pull on the neck

EXERCICE N°4 : FRONT PLANK

STARTING POSITION

Resting on your forearms, body
facing the floor

Knees on the floor

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FINAL POSITION

On your knees (level 1) or on your
toes, legs stretched (level 2)

Immobilize your body in the selected
position

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PAUSE/ACTIVE RECOVERY

Relax your knees on the floor, sit down
on your knees and relax.

TIPS FROM THE COACH
• Before starting the exercise, breathe out and pull your stomach in
• During the contraction, breathe regularly at clavicular or thoracic level without swelling your stomach
• Keep your head in line with your back
• If you feel too much tension in your lower back, keep your knees on the floor

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PROGRAMME ‘SILNIEJSZY BICEPS’
OBJECTIVES: INCREASE THE MUSCULAR VOLUME OF BICEPS
LENGTH: 8 MINUTES (without warm up and cool down)
EQUIPMENT: SEAT, SMALL DUMBBELLS OR BOTTLES OF WATER

This programme is made up of 2 different exercices :

EXERCICE N°1 : ISOMETRIC CHEST SQUEEZE WITH ELECTRODES ON THE BICEPS

STARTING POSITION

Sit down

Back straight

Feet flat on the floor

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FINAL POSITION

Place your arms at the height of
your chest

Press your hands together

Maintain a constant pressure
throughout contraction

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PAUSE/ACTIVE RECOVERY

Release the pressure

TIPS FROM THE COACH
• Sit up straight as if a wire is stretching your body from above
• Straighten your neck without raising your chin
• Bring together your shoulder blades whilst dropping your shoulders
• Pull your stomach in
• Breathe regularly

EXERCICE N°2 : BICEPS CURL

STARTING POSITION

Standing or sitting position

Back straight

Arms alongside your body

Hold a dumbbell or a full small bottle
of water in each hand

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FINAL POSITION

Flex your forearm to the level of
your elbow

Could be done with both arms
simultaneously or one after the other

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PAUSE/ACTIVE RECOVERY

Release the pressure

TIPS FROM THE COACH
• Sit up straight as if a wire is stretching your body from above
• Straighten your neck without raising your chin
• Bring together your shoulder blades whilst dropping your shoulders
• Pull your stomach in
• Breathe out when bending your elbows

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PROGRAMME ‘WZMOCNIJ SWOJE RĘCĘ’
OBJECTIVES: FIRM UP YOUR ARMS
LENGTH: 7 MINUTES (without warm up and cool down)
EQUIPMENT: SEAT

This programme is made up of 2 different exercices :

EXERCICE N°1 : TRICEPS DIPS (CHAIR/BENCH/TABLE)

STARTING POSITION

Sit down

Back straight

Feet flat on the floor

Hands on the edge of the chair

Fingers directed towards the floor

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FINAL POSITION

Lift your pelvis

Flex and extend your arms without
changing body position (flexion
extension of the elbows)

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PAUSE/ACTIVE RECOVERY

Sit down during the recovery phase

TIPS FROM THE COACH
• Place the seat against a wall to prevent it from slipping
• Sit up straight as if a wire is stretching your body from above
• Straighten your neck without raising your chin
• Bring your shoulder blades together whilst dropping your shoulders
• Pull your stomach in
• Breathe out during the exercise (when extending your elbows)

EXERCICE N°2: ISOMETRIC CHEST SQUEEZE WITH ELECTRODES ON THE TRICEPS

STARTING POSITION

Sit down

Back straight

Feet flat on the floor

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FINAL POSITION

Place your arms at the level of your
stomach

Clasp your hands together and push
one hand against the other

Maintain the pressure during
contraction

Alternate the position of the hand
that applies the most pressure

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PAUSE/ACTIVE RECOVERY

Release the pressure

TIPS FROM THE COACH
• Sit up straight as if a wire is stretching your body from above
• Straighten your neck without raising your chin
• Bring your shoulder blades together whilst dropping your shoulders
• Pull your stomach in
• Breathe regularly during contraction length
• Breathe out during the exercise (when extending your elbows)

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PROGRAMME ‘ZBUDUJ MIĘSNIE PIERSIOWE’
OBJECTIVES: INCREASE THE MUSCULAR VOLUME OF PECS
LENGTH: 18 MINUTES (without warm-up and cool down)
EQUIPMENT: SEAT, FLOOR MATS, SMALL DUMBBELLS OR BOTTLES OF WATER

This programme is made up of 4 different exercices :

EXERCICE N°1: DIPS (CHAIR/BENCH/TABLE)

STARTING POSITION

Sit down

Back straight

Feet flat on the floor

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FINAL POSITION

Place your arms at your chest’s level

Clasp your hands together and push
one hand against the other

Keep a constant pressure during the
length of the contraction

elektrostymulatory-trening-fitness-integracja-obrazek-10 (19)

PAUSE/ACTIVE RECOVERY

Release the pressure

TIPS FROM THE COACH
• Sit up straight as if a wire is stretching your body from above
• Straighten your neck without raising your chin
• Bring your shoulder blades together whilst dropping your shoulders
• Pull your stomach in
• Breathe regularly

EXERCICE N°2: ISOMETRIC CHEST SQUEEZE WITH ELECTRODES ON THE CHEST

STARTING POSITION

Sit down

Back straight

Feet flat on the floor

elektrostymulatory-trening-fitness-integracja-obrazek-10 (20)

FINAL POSITION

Arms out straight sideways at chest
level

Push your arms back making an
opening movement with a rhythm of
one movement per second

elektrostymulatory-trening-fitness-integracja-obrazek-10 (21)

PAUSE/ACTIVE RECOVERY

Relax your arms at your side

TIPS FROM THE COACH
• Sit up straight as if a wire is stretching your body from above
• Straighten your neck without raising your chin
• Lower your shoulders
• To avoid arching your back, pull your stomach in
• Breathe regularly

EXERCICE N°3: FRONTAL CHEST PRESS

STARTING POSITION

Sit down

Knees bent, feet flat on the floor

Arms stretched out sideways at
shoulder level

Hold a full small bottle of water or a
dumbbell in each hand

elektrostymulatory-trening-fitness-integracja-obrazek-10 (22)

FINAL POSITION

Keeping them straight, raise both
arms until your hands meet in front
of your chest

elektrostymulatory-trening-fitness-integracja-obrazek-10 (23)

PAUSE/ACTIVE RECOVERY

Release the tension, relaxing your
arms beside your body

TIPS FROM THE COACH
• To avoid arching your back, pull your stomach in
• Breathe out during the close-up

EXERCICE N°4: PUSH-UPS – WALL, TABLE, CHAIR OR FLOOR

STARTING POSITION

On your knees

Place your hands on the floor at
wider than shoulder width and
straighten your arms to keep your
upper body raised up

Fingers facing forward

elektrostymulatory-trening-fitness-integracja-obrazek-10 (24)

FINAL POSITION

Lower your upper body to the
ground by bending your elbows

elektrostymulatory-trening-fitness-integracja-obrazek-10 (25)

PAUSE/ACTIVE RECOVERY

Release the tension

Go back to the starting position

TIPS FROM THE COACH
• Level 1 : against a wall, a bench, a table or a chair
• Level 2 : on the floor
• Keep your back straight
• To avoid arching your back, pull your stomach in
• Breathe out during the effort (extension of your arms)

elektrostymulatory-trening-fitness-integracja-obrazek-ikona-5

PROGRAMME ‘WYRZEŹB POŚLADKI’
OBJECTIVES: RESTORE AND IMPROVE THE TONE OF BUTTOCKS
LENGTH: 11 MINUTES (without warm-up and cool down)
EQUIPMENT: FLOOR MATS, TOWEL, BALL

This programme is made up of 2 different exercices :

EXERCICE N°1: PRONE FLUTTER KICK

STARTING POSITION

Lying on your stomach

Hands under your forehead

Legs outstretched

elektrostymulatory-trening-fitness-integracja-obrazek-10 (26)

FINAL POSITION

Raise both legs off the floor

Steadily kick both legs, as if
swimming

elektrostymulatory-trening-fitness-integracja-obrazek-10 (27)

PAUSE/ACTIVE RECOVERY

Rest your legs on the floor

TIPS FROM THE COACH
• Place a folded towel under your stomach
• Maintain your abs contraction during the length of the exercise
• Kick energetically, like during a front crawl
• Relax your neck and shoulders
• Keep a steady pace

EXERCICE N°2: STATIC BRIDGE

STARTING POSITION

Lying on your back

Knees raised, feet flat on
the floor

Arms alongside your body

elektrostymulatory-trening-fitness-integracja-obrazek-10 (29)

FINAL POSITION

Lift your pelvis whilst contracting
the buttocks

Keep the position during the
contraction

Option: place a small ball between
your knees, squeezing it during the
contraction

elektrostymulatory-trening-fitness-integracja-obrazek-10 (28)

PAUSE/ACTIVE RECOVERY

Rest your pelvis on the floor

TIPS FROM THE COACH
• Put a folded towel under your head
• Breathe out when raising your pelvis whilst pulling your stomach in
• Keep your knees parallel
• Arms and shoulders loose on the floor
• Avoid raising your pelvis too high and arching your back

elektrostymulatory-trening-fitness-integracja-obrazek-ikona-6

PROGRAMME ‘UJĘDRNIJ UDA’
OBJECTIVES: INCREASE THE MUSCULAR TONE OF QUADRICEPS
LENGTH: 14 MINUTES (without warm up and cool down)
EQUIPMENT: SEAT, FLOOR MATS, COMPEX ELASTIC STRAPS

This programme is made up of 3 different exercices :

EXERCICE N°1: KNEE EXTENSION

STARTING POSITION

Sitting position

Back straight

Feet flat on the floor

elektrostymulatory-trening-fitness-integracja-obrazek-10 (36)

FINAL POSITION

Keeping the knee slightly
bent, straighten one leg at
a time, alternating between
the two

elektrostymulatory-trening-fitness-integracja-obrazek-10 (37)

PAUSE/ACTIVE RECOVERY

Rest your feet on the floor,
release the tension

TIPS FROM THE COACH
• Be careful, always keep your knees slightly bent
• Keep a moderate intensity to avoid a full extension of the leg
• Sit up straight as if a wire is stretching your body from above
• Straighten the neck without raising your chin
• Lower your shoulders
• Pull in your stomach
• Breathe regularly
• Keep a steady pace

EXERCICE N°2: SQUAT

STARTING POSITION

Sitting on the edge of a
chair

Feet flat on the floor

Arms crossed in front of
your chest or behind your
back

elektrostymulatory-trening-fitness-integracja-obrazek-10 (38)

FINAL POSITION

Stand up whilst keeping
your knees bent

elektrostymulatory-trening-fitness-integracja-obrazek-10 (39)

PAUSE/ACTIVE RECOVERY

Sit down or stand-up

TIPS FROM THE COACH
• Slightly bend forward without raising off the legs
• Sit up straight as if a wire is stretching your body from above
• Maintain the final position during the contraction or do flexion/extension of your knees (small amplitude)
• Straighten the neck without raising your chin
• Lower your shoulders
• Pull in your stomach
• Breathe regularly
• Keep a steady pace

EXERCICE N°3: WALL SQUAT

STARTING POSITION

Stand up, back against the
wall, knees slightly bent

Feet flat on the floor,
shoulder width apart

Hands on hips or arms
resting by your sides

elektrostymulatory-trening-fitness-integracja-obrazek-10 (40)

FINAL POSITION

Sitting position

Knees bent at 90°

Back against the wall

elektrostymulatory-trening-fitness-integracja-obrazek-10 (41)

PAUSE/ACTIVE RECOVERY

Raise your body whilst
straightening your legs

TIPS FROM THE COACH
• Maintain the sitting position during the contraction
• Breathe out, keep your back and your shoulders flat against the wall during the contraction
• In order to increase the intensity of the exercise, flex your knees at 90°

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