MOTECARE Training Routines
- Training steps of MXES-R400PR MOTE CARE Pro Balanced Mode
- Training steps of MXES-R400PR MOTE CARE Pro Outer muscle mode
- Training steps of MXES-R400PR MOTE CARE Pro Inner muscle mode
- Training steps of MXES-H600YG MOTE CARE Waist & Hips
- Training steps of MXES-R400YG MOTE CARE 4-electrode
- Training steps of MXES-R200YG MOTE CARE 2-electrode
Training steps of MXES-R400PR MOTE CARE Pro Balanced Mode
Order | Step | Description |
---|---|---|
1 |
Warm-up |
The muscles are moved with steady rhythmic stimulation. |
2 |
Sit-up |
The entire core above the hip joints is lifted using the hip muscles, including the iliopsoas muscles (major psoas, psoas minor, and iliac muscles: lower left) and thigh muscles (rectus femoris muscle: lower right), in addition to the rectus abdominis muscle. |
3 |
Weighted sit-up |
Applies a higher load than a normal sit-up. |
4 |
Russian twist |
This movement works the oblique abdominals. Quick movement is key. |
5 |
Toning |
Light and high-strength movement for strong or light training. This is an original program step. |
6 |
Spider crawl |
Mimics the movement of a spider and develops the abdominal muscles. Also develops inner muscles. |
7 |
Conditioning |
Fine stimulation for lighter training. |
8 |
Leg raise |
Lying on the back on a mat or such like on the floor, a fixed or heavy item (a pillar, sofa, etc.) is held onto to stabilize the upper body. The legs are then extended perpendicular to the floor, lifted directly and slowly, held still for 1 or 2 seconds in this raised position, and then lowered slowly. The heels should not touch the ground when the legs are lowered. |
9 |
Hard plank |
While lying on the stomach, the arms are bent. Then the upper body is lifted with the elbows, the waist raised in line with the body, and this posture held. |
10 |
Cocoon |
The upper body is raised from a face up position. This training develops the abdominal muscles in the vertical direction. |
11 |
Abdominal crunch |
Laying face up on a mat on the floor, the feet can rest on the floor with knees bent, or on a low bench for easier contraction of the abdominal muscles. The hands are placed on the abdomen or place lightly next to the ears. The body is curled slowly around the belly while breathing in, then straightened to the original position. |
12 |
Burst up |
Contracts the muscles with a higher load. This is an original program step. |
13 |
Conditioning |
Fine stimulation for lighter training. |
14 |
Reverse crunch |
This training intensively stimulates the rectus abdominis muscle. |
15 |
Bicycle crunch |
Laying face up on a mat on the floor, the hands are placed near ears, and the feet are raised slightly upward. The upper body is raised while bringing the right shoulder toward the left shoulder. At the same time, the left knee is raised toward the stomach. The right elbow touches left knee over the stomach. The body is returned to its initial position, and the same movement is repeated on the other side. |
16 |
Barbell roll-out |
Develops the deeper abdominal muscles as well as abdominal muscles like a yoga plank. |
17 |
Flat bench leg raise |
Places a load on all the abdominal muscles. It is especially effective for the lower rectus abdominis muscle. |
18 |
Dragon flag |
Imparts a higher load than other types of abdominal training and develops all the abdominal muscles. |
19 |
Cool down |
Fine stimulation for adjusting the muscles. |
20 |
Cool down |
Stimulation at reduced speed to lower movement strength. |
- Movements for each pattern are based on Maxell’s original programs.
Training steps of MXES-R400PR MOTE CARE Pro Outer muscle mode
Order | Step | Description |
---|---|---|
1 |
Warm-up |
The muscles are moved with steady rhythmic stimulation. |
2 |
Sit-up |
The entire core above the hip joints is lifted using the hip muscles, including the iliopsoas muscles (major psoas, psoas minor, and iliac muscles: lower left) and thigh muscles (rectus femoris muscle: lower right), in addition to the rectus abdominis muscle. |
3 |
Decline sit-up |
Applies a higher load than a normal sit-up. |
4 |
Weighted sit-up |
Applies a higher load than a normal sit-up. |
5 |
Bench crunch |
Imparts a higher load than a normal crunch. |
6 |
Weighted crunch |
Imparts a higher load than a normal crunch. |
7 |
Burst up |
Contracts the muscles with a higher load. This is an original program step. |
8 |
Knee-to-chest |
Mainly develops the lower rectus abdominis muscle. |
9 |
Draw-in |
Can be done anywhere because it is simply abdominal breathing. Tightening the abdominal muscles is key. |
10 |
Raised leg crunch |
Imparts a higher load than a normal crunch. |
11 |
Pulse-ups |
Imparts a higher load than a normal crunch. |
12 |
Scissor kick crunch |
Imparts a higher load than a normal crunch. |
13 |
Hanging leg raise |
A favorite of bodybuilders. Places the highest load on the lower rectus abdominis muscle. Performing this exercise with knees straight increases the load. |
14 |
Cool down |
Fine stimulation for adjusting the muscles. |
15 |
- Movements for each pattern are based on Maxell’s original programs.
Training steps of MXES-R400PR MOTE CARE Pro Inner muscle mode
Order | Step | Description |
---|---|---|
1 |
Warm-up |
The muscles are moved with steady rhythmic stimulation. |
2 |
Raised leg plank |
Raising one leg places a higher load than a normal plank. |
3 |
V sit-up |
Imparts a relatively high load and is effective as body weight abdominal training. Simultaneously develops both the upper and lower rectus abdominis muscles. |
4 |
Knee-to-elbow |
The core is twisted to bring the elbow and knee close together. |
5 |
Leg raise twist |
Highly effective for training the oblique abdominals located along the sides of the torso. |
6 |
Draw-in |
Can be done anywhere because it is simply abdominal breathing. Tightening the abdominal muscles is key. |
7 |
Hip lift |
Simultaneously develops the hip and inner abdominal muscles. Holding hips after lifting stimulates transversus abdominal muscles. |
8 |
Decline crunch |
The slope of a decline bench makes this more effective than a normal crunch. Unlike sit-ups, the body is not completely raised, but just crunching is key. |
9 |
Burst up |
Contracts the muscles with a higher load. This is an original program step. |
10 |
Cool down |
Stimulation at reduced speed to lower movement strength. |
- Movements for each pattern are based on Maxell’s original programs.
Training steps of MXES-H600YG MOTE CARE Waist & Hips
Order | Training steps | Description |
---|---|---|
1 |
Warm-up |
Stimulation moves muscles in a steady rhythm. |
2 |
Hip walking |
Lowering the buttocks to the ground, and then moving the right and left buttock alternatively. |
3 |
Hip extension |
Getting down on the hands and knees, bending one knee, lifting it up from the floor, and then moving this leg up and down while the knee remains bent. |
4 |
Hip adduction |
Lying sideways with the left leg up and bending it just like the figure four, while supporting the body with the left hand for stability. |
5 |
Hip lift |
Lying on one’s back, and bending the knees about 45 degrees with hands to the side of the body and palms facing down. |
6 |
Wide squat |
With the feet apart, the waist is lowered while keeping the legs bent, and the adductor muscles around the hip joints are used to stand up. The movement is repeated. |
7 |
Burst up |
A higher load contracts the muscles. These are the original program steps. |
8 |
Back extension |
While lying on the stomach, the chest and legs are lifted at the same time, and the back arched. |
9 |
Leg raise |
After spreading a mat or something similar on the floor, one lies on their back. Then they hold onto a fixed or heavy item (a pillar, sofa, etc.) to stabilize their upper body. Then the legs are extended so that they are perpendicular to the floor, and lifted directly and slowly. The legs are held still for 1 or 2 seconds in the raised position, and then lowered them slowly. The heels should not touch the ground when the legs are being lowered. |
10 |
Hip thrust |
While leaning on a bench, a weight is placed around the base of the thigh. While lightly holding it with both hands, lift the waist by squeezing the buttocks, hold for one second when lifted to the highest point, and return to approximately a middle height, and then lift the waist again. |
11 |
Front lunge |
Step one foot forward, and lunge down alternatively from side to side. |
12 |
Hard plank |
While lying on the stomach, the arms are bent. Then the upper body is lifted with the elbows, and the waist raised in line with the body and this posture held. |
13 |
Burst up |
A higher load contracts the muscles. These are the original program steps. |
14 |
Cool down 1 |
Fine stimulation adjusts the muscles. |
15 |
Cool down 2 |
Stimulation at a slower speed lowers the strength. |
- Movements for each pattern are based on our original programs.
Training steps of MXES-R400YG MOTE CARE 4-electrode
Order | Training steps | Description |
---|---|---|
1 |
Warm-up |
Stimulation moves muscles in a steady rhythm. |
OFF Time | ||
2 |
Sit-up 1 |
Load applied in a steady rhythm develops the muscles. |
3 |
Hard plank |
Continuous and high-strength stimulation develops the muscles. |
4 |
Conditioning 1 |
Stimulation at regular intervals provides lighter training. |
OFF Time | ||
5 |
Abdominal crunch |
Muscle contraction at regular intervals develops the muscles. |
6 |
Burst up |
A higher load contracts the muscles. |
7 |
Conditioning 2 |
Lighter and high-strength movement provides strong or light training. |
OFF Time | ||
8 |
Plank |
Load applied continuously develops the muscles. |
9 |
Leg raise |
High-strength load develops the muscles. |
10 |
Sit-up 2 |
Load applied in a steady rhythm develops the muscles. |
OFF Time | ||
11 |
Bicycle crunch |
Muscle contraction at regular intervals with the combination of two types of stimulation develops the muscles. |
12 |
Hanging leg raise |
More than one type of high-strength stimulation develops the muscles. |
13 |
Training 2 |
Lighter and high-strength movement provides strong or light training. |
OFF Time | ||
14 |
Cool down 1 |
Fine stimulation adjusts the muscles. |
15 |
Cool down 2 |
Stimulation at a slower speed lowers the strength. |
- Movements for each pattern are based on our original programs.
Training steps of MXES-R200YG MOTE CARE 2-electrode
Order | Training steps | Description |
---|---|---|
1 |
Warm-up |
Stimulation moves muscles in a steady rhythm. |
OFF Time | ||
2 |
Push-up |
Muscle contraction at regular intervals develops the muscles. |
3 |
Arm curl |
Continuous and high-strength load develops the muscles. |
OFF Time | ||
4 |
Boxercise |
Stimulation at an appropriate speed develops muscles. |
5 |
Hammer curl |
High-strength load applied at regular intervals develops the muscles. |
6 |
Burst up |
A higher load contracts the muscles. |
7 |
Chin-up |
Chin-ups develop the muscles of the back. |
OFF Time | ||
8 |
Triceps kickback |
Continuous but varied stimulation repeatedly contracts muscles to develop them. |
9 |
Conditioning 1 |
Light training moves muscles gently to tone them. |
OFF Time | ||
10 |
Reverse push-up |
Muscle contraction at regular intervals develops the muscles. |
11 |
Triceps extension |
High-strength stimulation contracts the muscles continuously to develop them. |
12 |
Conditioning 2 |
Light training moves muscles gently to tone them. |
13 |
Extension |
Stimulation moves muscles in a varied rhythm. |
OFF Time | ||
14 |
Cool down 1 |
Fine stimulation adjusts the muscles. |
15 |
Cool down 2 |
Stimulation at a slower speed lowers the strength. |
- Movements for each pattern are based on our original programs.