Training on the loop simulators: strong muscles and healthy bark back

Why you should try looped simulators

For the development of the balance by strengthening muscles bark

With the help of exercises with balancing on the loop simulators you strengthen the muscles of the bark - a set of muscles responsible for stabilizing the spine, pelvis and hips. The better developed, these muscles are, the easier it will be to maintain balance during exercise in the gym and in everyday life - walking, running, dancing.

Due to the instability of the muscles are trained to bark any exercise on the simulator loopy: during push-ups, lunges and pull the legs to the chest.

You pumped muscles, getting more tightened figure, and develop balance, reducing the risk of injury.

For uniform development of the body and functional strength

Catching up on conventional simulators in the gym, you have to pump the muscles in isolation. You become stronger, but this power is not going to help you in real life situations. Isolated traffic on simulators turn fascia (connective tissue) in a unidirectional network which copes well with the usual load on the simulator, but it is not adapted to the movements in the real life.

Looped simulators, on the contrary, require interrelated movements when trying to keep the balance of the work involves all muscles of the body. Such training allow forming movable and functional fascial network, resulting in the body It becomes diversified, strong and adaptable to any loads that may be encountered in life.

To stabilize the spine and reduce the load on his back

Another advantage of the loop simulators - the good for the back. During exercise in limbo no axial load on his back. Body weight moves to the loop, is reduced due to what the normal pressure on the spine and the intervertebral discs do not collapse under load. You pumped muscles without overloading the spine.

In addition, exercises to strengthen the muscles of the loop simulators cortex responsible for stabilization spine and hold a neutral position required for the safe performance of the majority exercise with weight.

Bleed the muscles that stabilize the spine, you ensure even distribution of load on the intervertebral discs and improves posture. Strong dorsi well hold the spine in an upright position, providing functional stability.

Types hinge simulators

TRX loop

The most famous looped simulators - loops TRX (Total Body Resistance Exercise). This two belt locks lanyard length, one end of which hinges with rubber knobs, and on the other - carabiner.

Included usually comes mount for door mount for horizontal bar or tree branches.

Buy loops TRX Pro (latest model) can be at official website for 219.95 dollars, or at Russian distributor for 17,252 rubles. Non-genuine products can be purchased at AliExpress for 4210 rubles.

Variosling Rotate

German stitch simulator, which provides additional instability due to special roller.

Hinges with handles attached to a rope, which is passed through the roller. Due to this loop Variosling Rotate linked, so that there is a stable support. The rope is in motion, causing even more strain to keep his balance.

Buy Variosling Rotate possible on official website for 139.96 euros on the site effectivetraining.ru for 10,944 rubles, ekipamarket.com for 9990 rubles.

Jungle Gym XT

Training loop from the American manufacturer Lifeline. These loops are attached separately. They are not connected to one belt, as is the case with the TRX.

You will have to adjust their height alone, but it provides more opportunities for training. You can vary the width between the loops and invent more exercises on different muscle groups.

Buy Loop Jungle Gym XT is possible to official website 99.99 dollars, Amazon for the same price or Russian websites selling Jungle Gym XT 8 to 11 thousand rubles.

hinges Beres

This bomb was invented and patented by Ukrainian gymnast Beres, the absolute champion of Europe and winner of the Olympics in Sydney.

These are two separate loops that are not bonded to each other and do not have handles. The loops themselves are quite broad, they need to rely not on the wrist, and forearm. You will perform exercises on balance, without overloading the wrist.

There is a variant of the hinge Beres Lifeline - Ab Wings. This shell loop is strong, so that they can perform abdominal exercises with a support on the forearm and other exercises with her legs on the balance of loops, such as push-ups.

Hinges Beres cost from 2000 to 4000 rubles in the Russian Internet shops.

hinges FTL

This multi-functional simulator was created by Russian trainers and professionals in the field of fitness, to combine block simulators, gymnastic rings, parallel bars, horizontal bar and rope.

FTL - these are two loops with flat seams and a special system of handles, which can be fixed leg so that the handle does not interfere with the heel. Here also there are two clips in which the cable slides.

The cost of the simulator is not listed on manufacturer's website. But you can order a loop by sending a corresponding request by e-mail.

If you do not want to buy a fitness machine, but in the gym that you visit, there are gymnastic rings, you can use them. Although you will not be very comfortable during execution of exercises that require leg room in the loop.

A set of exercises with the loop simulators

Legs

Bulgarian split squats with weights

involved: glutes, hamstrings, quadriceps.

Technique exercises

• Stand with your back to the loops, put one foot into the handle of the stitch simulator. Adjust them so that the angle at the knee of the bent leg is 90 degrees.
• Pick up a dumbbell.
• Sit down on one leg. Leg in the loop is lowered, the knee a little bit does not get to the floor.
• During squats knee should not be wrapped inside. Take care to ensure that it "looked" at the toe.
• Corpus try to keep straight. If you perform the exercise without dumbbells, hands folded in front of him and put it on the belt.

Rod King, with the weights

involved: glutes, quadriceps, hamstrings, spinal erectors.

Technique exercises

• Stand with your back to the loops, put one foot into the handle of the stitch simulator. Adjust them so that the angle at the knee of the bent leg is 90 degrees.
• Pick up a dumbbell.
• Do sit-ups and tilt the body forward so that the dumbbells almost touch the floor.
• Keep your back straight. So you will increase the load on the buttocks and hamstring.
• Straighten and repeat.

Press

Planck pelvis rise (fold)

involved: bark muscles, shoulders.

Technique exercises

• Stand in lath, Put his feet in the loop simulator.
• Raise your pelvis up and leaned forward so his back was almost perpendicular to the floor.
• Drop down to the bar and repeat.

body tilts

involved: muscles of the core.

Technique exercises

• Stand up straight, put your hands up and grasp the loop simulator.
• Apply the pelvis to the side, keeping your legs straight.
• Return the body and repeat to the other side.

A diagonal crease in the palm

involved: muscle bark, obliques.

Technique exercises

• Stand at the bar, put your feet in the loop simulator.
• Pull your knees to your chest with a shift sideways, drag knees to shoulder.
• Go back to the bar again in the opposite direction.

Chest and arms

breeding hands

involved: muscle cortex, trapeze, shoulder muscles.

Technique exercises

• Grab hold of the loop, lean back and hang on them. Legs at the same time remain on the floor.
• Almost without bending your elbows, spread them apart, giving the body forward.
• Does not bend back. Legs and back should be a single straight line.
• Return to starting position and repeat.

Push-ups at an angle

involved: muscle bark, triceps, shoulder muscles, chest muscles.

Technique exercises

• Stand at the bar, put your feet in the loop.
• Depart on your hands back to the body at an angle of about 45 degrees from the floor.
• Perform push-ups.
• Strain the press to avoid bending at the waist.

It's a pretty difficult exercise, so if you can not make it (there is deflection in the lower back, hands are not strong enough), first try the usual push-ups with your feet in the loops or with push-ups fold.

Pushups with pulling your knees to your chest

involved: bark muscles, shoulders, chest.

Technique exercises

• Stand at the bar, put your feet in the loop.
• follow push-ups.
• Pull your knees to your chest.
• Return to the bar and repeat.

Burpee with one foot in the vise

It involved: whole body.

Technique exercises

• Stand with your back to the trainers, put one leg into the loop.
• Take the emphasis lying down, without lowering the legs of the loop. Do push-ups.
• With a leap substitute leg in hand.
• Jump out the top on one leg.
• Repeat the exercise.

If you do a little exercise, in this article You will find several options for training with the loop simulators. Try and share your impressions in the comments.