Compex Workout: Hamstring
The following video is designed to show you how to set up the Compex on your hamstrings and recommended exercises to perform while using your Compex Electric Muscle Stimulation device.
The hamstrings are the major muscles that produce knee flexion. They help balance out the quadriceps, which are the main front thigh muscles, to prevent injuries such as those in the knee or hip. The hamstrings are located on the back of the thighs and comprise of three muscles, the semimembranosus, the semitendinosus, and the biceps femoris.
Compex’s Electric Muscle Stimulation can be an exceptional addition to work out the hamstring muscles efficiently. Place two electrodes on the upper back part of the hamstring and two electrodes on the lower back part of the hamstring. Carefully bring the intensity of the machine up to a 7 out of 10, with the level 10 being so intense you want to pull the electrodes off your hamstring. This intensity will recruit the most muscle fibers, less any discomfort. Be aware the maximum intensity level with all Compex devices is 999 and for programs producing a sustained muscle contraction, the number of muscle fibres recrutied depends on the stimulation intensity reached. The maximum stimulation intensity must therefore be used in order to engage as many fibres as possible. Below certain stimulation intensity, the number of muscle fibres engaged is too low to considerably improve the quality of the muscles. Use the example above and try and reach a 7 out of 10, 10 being so intense you want to pull the electrdes off your hamstring.
The Electric Muscle Stimulation creates impulses causing an action potential to occur in the motor point of the hamstring muscle. This action potential creates a muscular contraction. This contraction will enable you to engage the hamstrings properly and thus, gain strength faster. We always recommend you selecting the program based on your specific goal (eg: strength gains, endurance gains, hypertrophy gains, rehabilitation, etc).
The recommended entry level movement for using Compex on the hamstrings is the good morning exercise. To perform the good morning exercise properly:
Stand tall, with your feet approximately hip-width apart. Place your hands on your hips.
Keeping the knees soft and on the “contraction phase” of the Compex unit, bend at the waist, sending the hips back. Engage the core to maintain a straight back and a correct lumbar curvature throughout the exercise.
Slowly rise back up to start. Relax on the “rest phase” of the Compex unit. Do the exercise 10-12 times for 2-3 sets.
The suggested advanced movement when using Compex to increase hamstring strength is the single leg deadlift. This exercise fully loads the hamstrings on individual legs. To complete a proper single leg deadlift:
Stand tall, on one leg. Place your hands on your hips.
Keeping the knee soft and on the “contraction phase” of the Compex unit, slowly bend at the waist, while extending your free leg up and back, until your body is parallel with the ground.
Slowly rise back up to the starting position. Relax on the “rest phase” of the Compex unit. Complete 10-12 repetitions of the exercise for 2-3 sets, for each leg.
Always consult with your local healthcare provider before starting any exercise program. Make sure before your workout to complete an appropriate warm-up, such as 5-10 minutes of cardio or dynamic stretches. Finish your workout with a quick 5-minute cooldown involving static stretching of the muscles worked. Compex’s Electric Muscle Stimulation can facilitate muscle gains and strength faster than your typical workout. With proven benefits, the professional athlete, healthcare professional, or the average gym goer can reap the advantages Compex offers. Reach your goals sooner and aim higher with the innovative Compex Electric Muscle Stimulation system.
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Compex is part of the DJO Global family,. DJO is multinational orthopedic medical device company and we can assist you to get and keep moving. From prevention to recovery, DJO Global enables people to live their lives to the fullest by providing intelligent medical technologies and services. #MotionIsMedicine