Compex Full Fitness Manuel D'utilisation Et D'applications page 92

Specific applications
Preliminary preparation for a beginner
who wants to start muscle training with
electrostimulation
T he muscles of a sedentary person re-
ceive limited stimulation and therefore
have a low level of performance. In these
cases, a sudden increase of muscular acti-
vity often triggers off severe muscle sores,
a reversible pain that is without serious
consequences, but is very uncomfortable.
The pain usually starts on the first or se-
cond day after an intense muscular effort
and may last several days. It frequently
entails major disruptions of the normal
movements associated with everyday life,
such as for instance, climbing up and,
above all, going down stairs.
T o avoid this kind of inconvenience,
Compex has developed the Muscle star-
ter programme, included in the Fitness ca-
tegory, which controls very progressive
work specially suited to the muscles of a
beginner which have never been stimula-
ted by a Compex device. The muscles sti-
mulated by the Muscle starter programme
are thus ideally prepared for starting a
new stimulation cycle using another Fit-
ness category programme, to be chosen to
achieve the required objectives ( Hypertro-
phy, Hypertonic, Aerobic , etc.).
Cycle duration: 3 weeks, 2x/week
Then immediately begin a new stimulation
cycle with another programme chosen to
achieve the required objectives (Muscle
building, Aerobic, Hypertonic, etc.)
Progression in the levels:
Weeks 1-3: Step to the next level every session
Programme: Muscle starter
Placement of electrodes, stimulation
positions and muscular group to be
selected in the device according to
the stimulated muscle.
180
Fitness
Preparing the thighs prior to a week
skiing for a sedentary person
S easonal physical activity, such as skiing,
even if practised as a leisure activity, will
subject the organism of sedentary subjects
to unusual stresses. The thigh muscles
(quadriceps) are the muscles that are most
used, and these play an essential role in
protecting the knee joints It is for this rea-
son that the pleasure of the first few days'
skiing is frequently spoilt by severe mus-
cle sores, and even knee trauma, which
can sometimes be serious. The Compex
Muscle starter and Muscle building pro-
grammes offer ideal muscular preparation
for the thigh muscles. You can then go
skiing without fear of overdoing things,
with enhanced pleasure and safety.
Cycle duration: 6-8 weeks.
c
Weeks 1-3: 2 x Muscle starter 8G /week.
Weeks. 4-6/8: 3 x Muscle building 8G
c
/week.
Progression in the levels:
Weeks 1-3: Muscle starter Step to the
next level every session
Weeks 4-6/8: Muscle building Step to the
next level every week
Programmes: Muscle starter and Muscle buil-
c
ding 8G
Preparation for a fitness enthusiast who
wants to develop harmonious shoulder
muscles with a moderate increase in
muscle volume
M ost voluntary physical activities, such as
jogging and cycling, require the shoulder
muscles to do only limited work. That is
why it is particularly important to com-
pensate this under-utilisation by associa-
ting Compex sessions with your voluntary
training schedule. The The Muscle building
programme imposes a lot of specific work
to the muscles of the upper part of your
body and thus ensures the harmonious
development of your shoulders,
Fitness
with firm and well shaped muscles. Un-
like voluntary exercises involving heavy
weights that can be traumatic for your
joints and tendons, stimulation with Com-
pex involves no, or very little stress for
your joints and tendons.
Cycle duration: 5 weeks 4 x/week, alternating
muscular groups
To be done after a use cycle of the Muscle
starter programme, as indicated in the pre-
vious application
Progression in the levels:
Weeks 1-5: Step to the next level every week
Eg for 1 week
Mon: 45'-1h of voluntary physical activity
(jogging, swimming, cycling, fitness activity,
e
etc.), then 1 x Muscle building 17H
Tue: Rest
d
Wed: 1 x Muscle building 18C
Thu: 45'-1h of voluntary physical activity
(jogging, swimming, cycling, fitness activity,
etc.)
e
Fri: 1 x Muscle building 17H
Sat: Rest
d
Sun: 1 x Muscle building 18C
e d
Programme: Muscle building 17H et 18C
Muscle volume for a body-builder
D espite repeated efforts during their vo-
luntary training, many body-builders en-
counter difficulties in developing certain
muscle groups. The specific stimulation
imposed on muscles by the Hypertrophy
programme significantly increases the vo-
lume of the stimulated muscles. In addi-
tion, for a similar session time, the
Compex Hypertrophy programme provi-
des a greater volume gain than voluntary
training.
The additional workload imposed by this
stimulation programme on muscles not
sufficiently receptive to traditional training
provides a solution for the harmonious
development of all muscle groups without
recalcitrant areas.
To obtain optimum progress, you are ad-
vised:
1) for fitness exercise beginners who have
never used electrostimulation before, to
do a complete cycle with the Muscle star-
ter ,programme and then a complete cycle
with the Muscle building , cycle before star-
ting the stimulation procedure described
in the application below;
2) to precede the Hypertrophy sessions
with short voluntary training focused on
strength; for example 3 series of 5 repeti-
tions at 90% of maximum force;
3) to carry out a Capillarization session di-
rectly after the Hypertrophy .session.
Muscle volume for a body-builder
training three times a week
I n this example, the body-builder wants
to work on his/her biceps, which he/she
considers to be his/her weak point. It is of
course possible to stimulate other muscles
as well. Also this stimulation routine can
be applied to several muscular groups at
the same time (e.g. biceps then calves).
Cycle duration: 8 weeks, 3 x/week
Progression in the levels:
Week 1: Hypertrophy level 1
Week 2-3: Hypertrophy level 2
Week 4-5: Hypertrophy level 3
Week 6-8: Hypertrophy level 4
Eg for 1 week
Mon: Rest
Tue: Voluntary training focused on the mus-
cles of the lower limbs, followed by active
work on the biceps: 3 series of 5 repetitions
at 90% of Fmax., then 1 x Hypertrophiy
e e
20D follow by 1 x Capillarization 20◊
Wed: Rest
Thu: Voluntary training focused on the mus-
cles of the trunk, followed by active work on
the biceps: 3 series of 5 repetitions at 90%
e
of Fmax., then 1 x Hypertrophy 20D fol-
e
low by 1 x Capillarization 20◊
Fri: Rest
Sat: Voluntary training focused on the mus-
cles of the upper limbs, followed by active
work on the biceps: 3 series of 5 repetitions
at 90% of Fmax., then 1 x Hypertrophy 20D
e e
follow by 1 x Capillarization 20◊
Sun: Rest
Programmes: Hypertrophy 20D et Capillarization
e
20◊
181