Guide to the exercises with loops TRX

If you already disgusted by dumbbells, barbells, weights and treadmills, it's time to try something new. The TRX loop - is a great way to diversify your workout by adding a static balance and a supercomplex exercises to perform that - it is a small challenge.

All that you need to perform these exercises - it loops themselves and any crossbeam, to which they can attach. Hitched? Get ready to experience such sensations, which have not yet experienced! And to start it easier, we have prepared instructions on how to perform the most popular exercises.

Upper body

muscle groups: shoulders, triceps, chest.

Technics: Standard push-ups, which each of us do once in your life (hopefully, whichever is greater). Take the loop in your hand and take a starting position. Body weight should be placed on the hands. Keep your body straight, bend your elbows and lower yourself down. You should feel the work included the chest and shoulder muscles.

groups of muscles: triceps, chest, shoulders, and torso muscles.

Technics: This exercise can be performed as an alternative to the bench press. Initial position: the body is inclined, and a front arm bent at the elbow. Slowly lower body down, stay at the lowest point for a few seconds and then return to its original position.

Muscle groups: arms, chest, muscles of the torso, shoulders.

Technics: insert both feet into the straps and take the starting position, putting his hands on the floor. Starting position is no different from the usual bar. Now slowly move the leg to the chest and plant to the elbows knees. So what, you look like a frog, but strengthen muscles of the torso!

muscle groups: chest press, shoulder.

Technics: great combination exercise that involves just three muscle groups. Take a starting position as in the previous exercise. Then, keeping the body straight, bend forward, guiding his hands up as long as they do not create a line with the body. Hold this position and slowly return to its original.

groups of muscles: triceps.

Technics: hell of an exercise to perform which I do not advise you without proper preparation. But if you are a former "seal" or the 10 years studied Aikido, you can take the risk. Stand with your arms stretched out in front of you as if you were Superman. Now bend them at the elbows slowly, to feel how tense the triceps. Slowly return to starting position.

groups of muscles: the back, the muscles of the torso, biceps.

Technics: take both handles in one hand and lean back. After taking the initial position, tighten the hinges to the body, bending the arm at the elbow. Remember that it is not necessary to bend the body and exercise sharply.

groups of muscles: the back, the muscles of the torso, biceps.

Technics: similar to the previous exercise, in which the load is not stressed on one hand. Take the loop in both hands, straighten them and take the starting position. Pull your body for a loop and slowly return to starting position.

Muscle groups: shoulders, back, obliques.

Technics: the body is diagonally floor, stretched loops. Pull your torso forward, placing one hand up and the other down. Return to starting position and do the same thing, changing hands.

groups of muscles: the biceps.

Technics: Stand facing the hinge and take them with both hands. Lean back until it stops so that hands were straightened and stretched loop. Slowly bend your elbows and hold this position for a few seconds. Then slowly return to starting position.

groups of muscles: biceps, abs.

Technics: take a starting position lying with arms outstretched. Tilt your body forward (swing the press, in general), and bend your elbows. This combined exercise will help you to diversify training and not to die of boredom. By the way, Here are a few ways of how you can do your workout is not so boring.

Lower Body

Muscle groups: quadriceps, buttocks, calf, hamstring.

Technics: the best exercise for the lower body. TRX add this exercise a bit of instability. Take the starting position, standing straight and holding hands parallel to the floor. Hold down the back straight, squat down so that the knees bent legs form a 90-degree angle. Then slowly return back.

Muscle groups: quadriceps, buttocks, calf, hamstring.

Technics: weighted version of the previous exercise. Equipment remains the same, the complexity of the change. Please note that if you have knee problems, then from this exercise is better to abstain.

muscle group: buttocks, quadriceps, the muscles of the torso.

Technics: for me personally attacks - is hell. So they penetrate the back surface of the legs that move the next day - not an easy task. Attacks on the TRX is both harder and easier. Here you will have more and keep the balance of the body. With his back to the hinges, insert foot in both belts. Now slowly squat on the free leg, this time in the second leg of the TRX should slowly go up. If done correctly, you will feel the tension in the muscles of the buttocks and torso.

muscle group: buttocks, hips.

Technics: Lie face up with his hands along the belt. Insert the legs into the loops and pull them down a little, to see if they are well secured. Then slowly raise the waist up, fix this position and return to starting. Twitch convulsively and call for help inertia to anything!

groups of muscles: triceps press, quadriceps.

Technics: take a starting position. It is important that the fingers were directed toward the TRX, and not vice versa. In turn fail the legs to the body and return to their original position. You can do this exercise as quickly as you can without losing the art.

Muscle groups: the lateral abdominal muscles.

Technics: starting position you 100% familiar. This is a standard strap. That's only then everything will not be so easy. Turn the body around its own axis in one direction, stretching out his hand up. Hold this position for as much as you can, then return to starting position and repeat to the other side. We were able to remove this activity from the fourth times. Three times before that I could not hold on for a second and fell. Will beat my record?

groups of muscles: muscles of the torso.

Technics: normal bar can also be easily done using the TRX. To do this, insert the legs in the loop and take a starting position lying. Put a stopwatch and enjoy the sensations.