Compex Workout: Quads
The following video is designed to show you how to set up the Compex for your Quads, as well as recommended exercises to perform using your Compex.
The quadriceps is the large muscle group located in the front of the thigh. They consist of four muscles, the rectus femoris muscle, the vastus lateralis muscle, the vastus intermedius muscle, and the vastus medialis muscle. The quadriceps are primarily responsible for the extension of the knee joint. Knee extension is critical for squatting, and maintaining a normal walking and running gait.
Compex’s Electric Muscle Stimulation system allows you to recruit more muscle fibers while working the quads. We highly recommend consulting with your local healthcare provider before starting any exercise program. It is also advised to include an appropriate warmup and cooldown in your workout routine. Doing so will reduce the risk of injury and adequately prepare the muscles for your workout.
To use Compex to strengthen the quadriceps muscle, place two electrodes on the upper part of the quad muscles and two electrodes on the lower part of the quad muscles. Bring the intensity of the Compex unit up to a 7/10, 10 being so uncomfortable that you want to pull the electrodes off. This intensity allows for the most muscle fiber recruitment, helping you gain strength faster.
The Electric Muscle Stimulation unit will consist of two phases throughout your workout. During the “contraction phase,” the Compex is causing an action potential to occur at the motor points of the muscle. These action potentials produce a contraction, helping you work the correct muscles. The “rest phase” consists of a twitch setting, where the muscles are resting and recovering between repetitions.
The recommended entry-level exercise for using Compex to strengthen the quads is the leg extension exercise. To perform the leg extension exercise:
1-) Sit tall on a bench or chair.
2-) During the “contraction phase” of the Compex unit, slowly extend your knee. Careful to not lock the knee at the end range. Maintain a good posture throughout the movement.
3-) Slowly lower the leg, and relax during the “rest phase.”
4-) Repeat 10-12 times for each leg, for 2-3 sets.
Once the leg extension exercise is mastered, the advanced exercise for the quads can be attempted. The advanced exercise for the quads is the basic squat. To perform a squat:
1-) Stand tall, with your feet shoulder-width apart.
2-) On the “contraction phase” of the Compex unit, slowly bend at the knees and send the hips and buttocks back, as if you were going to sit in a chair. Make sure to keep the knees above the ankle joints and toes. Careful not to arch the back.
3-) Push back up through the heels to the starting position. Relax on the “rest phase” of the Compex unit.
4-) Repeat 10-12 times for 2-3 sets.
Adding the Compex’s Electric Muscle Stimulation system to your exercise routine can guarantee you are targeting the appropriate muscles. Gain strength reliably and efficiently, reaching your fitness goals faster via the Compex 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