The TRX training system is a set of exercises using special loops invented by US Commandant Randy Hetrick.
Functional training on TRX loops involves a load in the form of your own body, and thanks to the appropriate settings you can increase or decrease the complexity of the exercises performed, adapting them to individual abilities.
TRX exercises are a good alternative for people who have contraindications to classic sports, but they are also good as a supplement to strength training as they will involve completely different muscle groups.
The best comprehensive TRX exercises
Properly performed exercises during trx training guarantee the development and strengthening not only of superficial muscles but also of internal muscles, the proper functioning of which will have a positive impact on the results of the training, both for a professional athlete and for a novice athlete.
Do you want to diversify your training? Try these 5 comprehensive exercises to get the most out of your muscles.
The description. Overhead squat engages your abdominal muscles as well as your posterior chain muscles (muscles that shape posture). Also when you exercise, your heart rate rises.
Advice. Keep your arms straight and your biceps close to your ears. Maintain the tension on the TRX straps from start to finish, this will train your upper body muscles well. To increase the difficulty of the exercise even more, hold for a second at the bottom of the amplitude.
The description. The slow descent combined with an explosive ascent will increase muscle strength.
Advice. Hold on ! When you start getting tired, the first thing you start to do is “let go” of the bar. Make sure your abdominal muscles are engaged by “pulling” your ribs toward your hips. Stretch your toes toward your head and press your heels against the handles; this will add tension to your legs. The stronger your barbell, the easier it will be for you to perform push-ups.
TRX tricep Rollout with arm extension
The description. By kneeling, you reduce the strain on the muscles, while maintaining the required angle for the exercise. In this position you will work the triceps in a more isolated way and you will be better able to control the position of the shoulder blades.
Advice. The shoulders should be low, do not pull them up to the ears, especially when they are “folded out” forward. Keep your elbows close to your body and point them toward the floor.
TRX Crunch + Pick
The description. Starting Pika from Crunch will activate your quads in a completely different way.
Advice. Standing in a plank position, make sure your shoulder blades are low and together. “Turn” your hands to the floor, elbows “look” at your knees. Once the knees have passed under the pelvis, push the top of the foot into the loops and raise the pelvis to the maximum position.
Pull on the head
The description. The thrust is performed at a wide angle, and in addition the buttocks are actively involved in the work.
Advice. In this version of push, you need to maintain control of your shoulder blades between reps. When lowering your hips, do not “lower” on your chest and hold your shoulder blades together; this will make the work of the muscles more isolated. Stretch your hips vigorously so that your body is as horizontal as possible. In this case, you will perfectly inflate your buttocks!
Benefits and benefits of TRX training
- The main advantage of sprung training belts is their compactness and mobility. A set of equipment, including straps, various handles and locks, weighs no more than one and a half to two kilograms. With just one attachment point, you can do a complete workout in almost any condition.
- The other benefit of TRX belts is the ability to use them in rehabilitation physiotherapy and for training individuals who, according to medical recommendations, are prohibited from exercising with extra weight.
- The third benefit is the ability to do circuit training to burn fat with minimal equipment and without exercise equipment.