What good TRX loop and how to deal with them
Sport And Fitness Educational Program / / December 19, 2019
What is the TRX loop, and why should they try
TRX (total body resistance exercise) - this nylon sling with a simple mechanism for adjusting the length of the knob to the palms and loops for the feet.
This compact shell can be used for home and outdoor training, traveling and trips. With pendant mount TRX easy to cling to the horizontal bar, rack, pole or tree. The second mount - door - allows you to use the loop, even where there is a stable support, for example in a hotel room.
With the TRX you can significantly complicate the exercise with weight his own body, To pump any muscle group and make crazy complex endurance.
In addition, TRX will help pump up the ideal press. Almost any exercise in muscle loops loads bark: they are under constant pressure to keep a balance in terms of instability.
How to choose a TRX
Buy original TRX can be on official website or from a single distributor in Russia.
Models are for home and commercial use. Pets less, calculated on a load of 180 kg have handles made of foamed polyurethane. More expensive TRX designed for gyms, can withstand up to 220 kg and equipped with rubber handles with antibacterial impregnation.
Buying hinges on the official website, you will have access to a training program with video and printed calendars. True, the original models are not cheap: from 9 to almost 20 thousand.
Looped simulators P3 on TRX grounds are sold on AliExpress and are much cheaper - in the range of 1-2 thousand rubles. Judging by the reviews, they are quite comfortable and durable, even though the material lines and thinner than the original. The kit includes two mounting and net bag for carrying.
What exercises do with loops TRX
Push-up loops (press in the loops)
This exercise is easier to normal push-upsBut harder to push on a stable support.
Keep hands on the handle loops and squeeze them. By adjusting the length of the sling, you can increase the load. The lower you set the loop, the more difficult it will be wrung.
If you are too easy, try push-ups on both rings. This exercise is much more load the triceps and pectoral muscles.
Grasp the handle loops, jump up and get off at straight arms, lower arms, bend your legs. Try push-ups in a full range to his shoulders parallel with the floor.
Thrust in the loops
Hang hinged on straight arms, pull the body in a straight line. Pull themselves to TRX, pinch blade, tap handles chest and then descend back. Keep the body straight.
The lower you lower the loop, the more difficult it will be to do the exercise. Try different positions and choose the ideal.
Pull your knees to your chest
Stand in the emphasis lying down, legs put in the loop. Bend your knees and pull them towards your chest. Return to starting position and repeat.
Strap
Put your feet in the loop and Arise fixedly laying. Try to keep your back straight, do not bend at the waist.
Flexing biceps
Grasp the handle reverse grip, hang, pulling the body in a straight line. Tighten themselves to the loops, bringing the hands to the head. Return to starting position and repeat.
Turn toward
Grasp the handle loops, straighten your arms and pull the body into a straight sloping line. Without bending your arms, take them aside and pull the body up. Repeat to the other side.
Squats with jumping out
Grasp the handle loops, sit downAnd after a jump. During squats, keep your back straight, do not tear the heel off the floor and knees breed apart.
lunges cross
Grasp the handle loops, take a step to the right, get your left leg over the right, feinted back and touch the floor left knee. Rise and repeat the same thing to the left. This time will have to touch the floor right knee.
Gluteal bridge with his feet in the loops
Lie on the floor on his back, place the heel loop, put his hands along the body. Raise and lower pelvis.
Push-ups with your feet in the loops
Put your feet in the loop stand at close range while lying, and tighten the press buttocksThat the body fell in line. Pressing, touching breasts floor. Do not turn your elbows to the side, the shoulders should be at an angle of 45 degrees from the body or less. Try to control the waist, it should not sag.
If you want to complicate the exercise, try to do push-ups with one foot in the loop.
Bulgarian split squats
Stand with your back to the projectile, place one foot in the loop. Sit down on one leg until the knee touches the floor, straighten up and repeat. Make sure that the knee of the supporting leg does not go beyond the toe. Switch legs.
If you want a better load muscles, try to split squats with a jump. This exercise will not only provide more load, but will pump an explosive leg strength.
Rod King
This is a common deadliftBut with one leg in the loop and no weight. Stand with your back to the loops, place one foot in the TRX. Slightly bend your supporting leg, lean forward with your back straight and your hands touch the floor. Straighten and repeat.
If you load a little, try to pull the King with a jump.
front traction
Pull themselves to the loops, as in the last exercise, but during upward thrust expand forearm to the elbow angle was 90 degrees. Drop down and repeat.
Inverted V-fold
Stand fixedly press, pull the body in a line. Free pelvis up so that the body resembled an inverted letter V. Return to starting position and repeat.
Pull your knees to your shoulders
Stand in laying emphasis, put your feet in the loop. Reach both knees to the right shoulder, the body at the same time must turn right. Return to starting position and repeat to the other side.
Triceps extensions
Grasp the handle loops and pull them out in front of him at face level. Wherein the body is tilted. Bend your elbows, leaned forward and hang on hinges, hold the body straight. hands effort to return to the starting position and repeat.
breeding hands
Grasp the handle loops, straighten your arms in front of you, pull the body in a straight line at an angle. Arms out to the side as possible, and then pinch back. Do not unbend his elbows fully, do the exercise caution and warmed up well.
The lower you lower the loop, the more difficult it will be an exercise.
Y-Rod
Pull up from an oblique position, placing his hands upward and outward. At the top of the body resembles the letter Y.
Pull-ups with one hand with a turn
Hold the loop with one hand and hang on it, stretching the body in line. Expand the body to the side, to the chest perpendicular to the floor, with his free hand touch the floor. Expand the body back and pull himself with one hand to the loop. Free hand drag up and forward. Take the right amount of time and repeat for the other arm.
L-pulling from the floor
Adjust the handles so that, sitting on the floor, you hold on to them straight arms. Sit on the floor, pull straight leg forward and grasp the handles. From this position, be pulled to the loops without changing the position of the pelvis and legs to the body at the top resembling the letter L. Drop down to the floor and repeat.
To simplify the exercise, leave your feet on the floor.
rollout
Grasp the handle loops, pull the arms straight in front of him. Leaned forward, his hands away; upstairs to the whole body stretched out in a line. Return to starting position and repeat.
Yield in handstand
This exercise is great loads shoulders and muscles of the core. Put your feet in the loop stand at close range while lying. A waste hand back, until you reach the handstand. Return and repeat.
If you are afraid to go up to a full handstand, try to go only half way there and back. If you want to complicate the exercise, by the penetrations at the hands of follow ups.
pistols
Grasp the tabs, lift and straighten one leg. Without bending the raised leg, sit down. Supporting himself with his hands, get out of the squat and repeat. Try to keep your back straight.
Attacks on one leg
Grasp the handle loops, bend your knee lower leg and slide back. Drop down into a squat, knees touch the floor. Climb up on the basis of the loop and repeat the exercise.
reverse Crunch
Lie on the floor on his back, place the heel loop, lift your pelvis and lower back off the floor. Throughout the exercise the waist is suspended. Free pelvis up, bend your knees. Return to starting position and repeat.
What kind of training can be formed with loops TRX
Take 3-5 times a week, you can rest or arrange a day between workouts cardio, Jogging or swimming.
If you're going to do five times a week, go back to the first, or do two more circular after the third workout routine.
Before training lightly knead to raise the heart rate and warm up your muscles. For example, to run on the stairs up and down or to jump rope 3-5 minutes.
workout Routine
Each exercise is performed for three sets of 10-15 times (on each side), and for strips - for 30-60 seconds.
workout 1
- Push-up loops.
- Thrust in the loops.
- Squats with jumping out.
- Y-rod.
- Lunges back on one leg.
- Strap.
- Rod King.
- Pull your knees to your chest.
workout 2
- Push-ups with your feet in the loops.
- Flexing the biceps standing.
- The front traction.
- Triceps extensions.
- Bulgarian split squats.
- Gluteal bridge.
- Inverted V-fold.
- Turns to the side.
training 3
- Pull-ups with one hand with a turn.
- Breeding hands.
- L-tightening.
- Pistols.
- Out abutment lying in a rack on the hands (3-5 times).
- Rollout.
- Pull your knees to your shoulders.
- Reverse Crunch.
Start with the three approaches for each exercise and gradually increase to five. You can also adjust the number of repetitions. If you feel that the end approaches still have strength to do more.
You picked the right number of repetitions, if the last 2-3 times a hike are hard, but you can make them with good technique and approach to break into several pieces.
Intense Circuit Training
Circuit training will help you to pump endurance and spend more calories in less time. Do them twice a week.
workout 1
Set a timer for 20 minutes. Perform each exercise for 20 seconds, and the residue minutes rest.
- Pushups with feet in the loops (if enough preparation, press the hinges both on the rings).
- Thrust in the loops.
- Lunges cross.
- Pull your knees to your chest while lying in the palm.
- Squats with jumping out.
All you need to run 4 laps, between the circles do not rest.
As you become accustomed increase the operating time. For example, a few months you can walk up to 40 seconds of work and 20 seconds of rest.
workout 2
Do the exercises one after the other from 5 to 10 times. For example, a push-5, 5 sit-ups, push-ups 6, 6 squat and so on to 10 and 10 push squats.
- Push-up loops.
- Pistols.
- The front traction.
- Rod King.
- Inverted V-fold.
Gradually increase the number of repetitions to 11, 12 and so on.
see also
- How to lose weight for 10 minutes a day. Infernal interval training →
- The unique training program, developed by scientists for the US "fur seals» →
- How to lose weight by 5-10 kg: training and nutrition programs for sustainable results →