Training articles

Routine with Compex to do at home

These 4 exercises that will allow you to keep in shape

Then, from COMPEX, a leading company in electrostimulation, they propose an exercise routine for you to do at home.

Do this routine 3 times a week, leaving 48 hours between one session and the next to allow your muscles to recover optimally.

ARMS - TRICEPS

PLACEMENT OF ELECTRODES:

Exercises ARMS - TRÍCEPS COMPEX

PROGRAM:

  • Reaffirm Arms

EXECUTION:

Stay in the abdominal plank position. When the Compex contraction begins you see an arm extended until it is almost fully extended.

Do not reach full extension (approximately at a 45 degree angle).

The other arm is held at a 90 degree angle.

Hold the pose until the Compex contraction ends.

When finished, return to the starting position.

The next contraction of Compex we will do the work with the other arm. Maintain the contraction of the abdominal area so that the lower back does not fall and an incorrect one is caused.

For beginners: You can maintain the starting position during the contraction phase, without the need to lift. When the contraction is over you can rest your knees on the floor until the next contraction begins.

Routine 1 COMPEX Triceps
Routine 1 COMPEX Triceps
Routine 2 COMPEX Triceps
Routine 2 COMPEX Triceps

ABS

PLACEMENT OF ELECTRODES:

Exercises ARMS - Abdominals

PROGRAM:

  • Strengthen Abdomen

EXECUTION:

Lying on the floor with your legs bent. When the Compex contraction begins we will do a simultaneous elevation of the arms and legs, both fully extended forming the "V" position. We will maintain this position throughout the Compex contraction.

At the end we will return to the starting position to wait for the next contraction. P

We will produce the trunk flexion that we can, giving more importance to having the arms and legs stretched than not to the degree of flexion that we achieve.

Beginners: During the contraction we will only lift the trunk, keeping the legs flexed on the floor.

Routine 1 COMPEX Abs
Routine 1 COMPEX Abs
Routine 2 COMPEX Abs
Routine 2 COMPEX Abs

BUTTOCKS

PLACEMENT OF ELECTRODES:

COMPEX Buttocks Exercises

PROGRAM:

  • Sculpting Buttocks

EXECUTION:

When the contraction phase of the Compex starts, do a hip lift until your trunk and legs are fully aligned.

At the same time, do a voluntary contraction of the buttocks (squeeze your butt!).

Hold in this position until the Compex contraction ends. When it ends, return to the starting position and wait for the next contraction.

Routine 1 COMPEX Buttocks
Routine 1 COMPEX Buttocks
Routine 2 COMPEX Buttocks
Routine 2 COMPEX Buttocks

THIGHS

PLACEMENT OF ELECTRODES:

COMPEX thigh exercises

PROGRAM:

  • Tone Thighs

EXECUTION:

Standing, at the moment when the Compex contraction begins I do a flexion of the legs giving importance to not bringing the knees forward but the back.

I will reach the degree of flexion that is possible (if we do not reach 90 degrees of flexion nothing happens) and we will maintain this posture throughout the Compex contraction.

At the end of the contraction we will return to the starting position until the next contraction.

Beginners: We will do exactly the same but supporting the back against the wall when we do the squat, keeping the back against the wall during the entire contraction.

Routine 1 COMPEX Thighs
Routine 1 COMPEX Thighs
Routine 2 COMPEX Thighs
Routine 2 COMPEX Thighs

And once the work session is over, the well-deserved prize arrives, a Relaxing Massage Session to ease the tension of the day!

Open the Compex Coach APP, Select Relaxing Massage and apply the placement in the muscle group that you have more tense or that you are more interested in relaxing.

More information: https://www.compex.com/

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