Trx, also known as total resistance training, is a special form of suspension training using equipment developed by former us navy seal randy hetrick.trx is a form of suspension training that uses bodyweight training to develop strength, balance, flexibility and core stability at the same time. It requires the use of the trx suspension trainer, a performance training tool that uses gravity and body weight to complete exercises.
Differing views on the advantages and disadvantages
Proponents of trx training believe that it improves flexibility and stability, increases metabolic results, builds lean muscle and develops functional strength. You have to use your core to stabilise. People who like yoga and pilates prefer trx because there are some workouts that are similar. It's also great for runners, cyclists, or any endurance athlete who wants to do more strength training. However, some people are also concerned that the instability of the sling could lead to injury, especially for those who have a history of joint or back injuries, or a lack of core strength. Trx training may work for trained athletes and those who regularly go to the gym to get fit, but is potentially dangerous for those who have no exercise base.
No matter how experienced you are in terms of fitness, the vast majority of people who go to the gym can start with some basic trx training moves. Here are 10 recommended trx training moves for beginners and you will start your fitness journey as you can begin to strengthen muscles and melt fat.
1. Trx plank support
Reason for recommendation:
It is very important for all beginners to build a strong core. The ability to keep your body balanced and contracted will allow you to perform more safely and well in all other exercises.
Movement details:
Tie a sling around your mid-calf and start by lying on your back away from the vertical centre of the sling, place your feet steadily in the handles, squeeze your calves, quads, gluteus maximus, hamstrings and core muscles and then complete a perfect plank.
Hold for as long as possible, or hold for 30 seconds. Repeat for 3 sets.
2. Trx deadlift row
Reason for recommendation:
"The trx row is not only a great way to work the back muscles, but also allows you to easily vary the intensity by moving your feet closer to or further from the vertical point.
Movement details:
Shorten the length of the trx sling and stand facing the trx. Bend your elbows to 90 degrees and straighten the handles from the rib cage with your body in a plank position (core always tight). Slowly straighten your arms to lower your body, keeping your body in a straight line from head to toe, then bend your elbows back to the starting point.
Do 3 sets of 8-10 reps each.
3. Trx overhead back extension
Reason for recommendation:
This exercise combines hip contraction, stretching and standing plank support. It is good for hip mobility and also improves core strength and posture."
Movement details:
Adjust back to medium length and stand facing the trx. While holding the handles, walk backwards so your arms are fully extended above your body and your hips are fully aligned with your body. Keep your feet in as you start to assist in contracting your hips and push your hips back until you are folded to 90 degrees and your arms are extended overhead. Keeping your ears and biceps in a straight line, pull your hands straight overhead as you straighten your body and finish with your toes completely flat on the floor.
Do 3 sets of 8-10 reps each.
4. Trx squats
Reason for recommendation:
Whatever your fitness level, the deep squat has incredible benefits. The trx squat improves hip flexibility and squatting technique that can be applied to the squat rack, everyday life and almost any exercise."
Movement details:
Adjust the trx sling to a medium length and stand in front of the trx sling. Place your hands in front of you with your elbows relaxed and step back until there is slight tension in the sling. Without leaning back, lower your hips and lower your back until you feel comfortable. As you return to a standing position, squeeze your hips.
Do 3 sets of 8-10 reps each.
5. Trx chest thrusts
Reason:
The chest press is a great movement that not only helps you to properly align your body, but also works the core of the spine to keep it strong and stable. No wonder it is a favourite among trx instructors.
Movement details:
Fully extend the trx sling and stand facing the sling. Starting on the balls of your feet, reach your arms directly under your shoulders and push the handles of the sling. Keeping your body in a straight line, lower yourself until your elbows are at around 90 degrees. Straighten your arms and tighten your core as you press back to the starting position.
Do 3 sets of 8-10 reps each.
6. Trx side lunge
Reason for recommendation:
Many beginners spend most of their time moving back and forth and neglect lateral (left and right) movement. By holding onto the trx straps, you can improve your technique and flexibility in the lateral lunge.
Movement details:
Start with a medium length sling. Stand facing the sling with your legs straight and toes forward. Lower your left hip and return to your left heel until you feel comfortable. Power up your legs and stand to the starting position. Repeat on the other side. This is one movement.
Do 3 sets of 8-10 reps each.
7. Trx side control
Reason for recommendation:
This exercise helps build core strength and rotation, which is important for beginners. It looks easy, but don't be fooled. The best thing about this exercise is that you can control the intensity completely depending on the strength of the pull.
Movement details:
Fully extend the trx sling and stand next to the sling. Place your hands in the handles so that your shoulders are aligned with the strap and extend your arms in front of your body. Keep your body taut and upright, keeping your arms tense in this extended position.
Hold for as long as possible, or for 30 seconds. Repeat for 3 sets.
8. Trx leg contraction
Reason for recommendation:
Strength in the legs is essential for knee integrity and the ability to run, jump, kick etc. Beginners and professionals alike will benefit from this exercise.
Movement details:
Lie down and place your heels in the handles. Keeping even pressure on the heels and the gluteus maximus and core active, keep the hips lifted and drag the heels as if they were in a railroad track, contracting until the knees are stacked on the abdomen. Then keep the legs straight back in their original position while keeping the core muscles tight.
Do 3 sets of 8-10 reps each.
9. Trx y-fly
Reason for recommendation:
The trx has many other injury prevention and postural benefits, and with the y-fly focusing on shoulder flexibility and upper back strength, perfecting this exercise will help you achieve good posture.
Movement details:
Adjust the trx sling to a medium length and stand facing the sling. Start with your arms in a "Y" Above your head, choosing a position hip-width apart or with your feet slightly offset. Slowly lean back and keep your body straight. Keep your arms straight as you return to the standing 'y' position.
Do 3 sets of 8-10 reps each. 10.
10. Trx triceps flexors
Reason for recommendation:
This last movement takes triceps strength to another level. It requires the strength of your entire body to complete this movement.
Movement details:
Pull the sling to a medium length and stand with your back to the sling. Keep your arms straight out in front of your chest, directly below your shoulders, with your body in a straight, taut plank. Hold the plank position while bending your elbows and lowering your body so that your thumbs touch your temples. Brace your core and straighten your arms back to the starting position.
Do 3 sets of 8-10 reps each.
All exercises start with beginners and gradually increase in difficulty, don't rush!
