TRX loops: what they are and how to work out with them - trainer's tips and list of exercises

TRX is a multifunctional equipment that allows you to work muscles throughout your body. It looks like a rope or a belt with fasteners and handles on the ends. When working properly, the loops will help to refine the relief and use the muscles, including stabilizers, to the fullest.

One of the most important advantages of TRX is its mobility: its weight does not exceed 1 kg, it can easily fit into a bag, and the loops do not require any additional equipment. In addition, training can take place not only in the gym and at home, but also outside, which is great in the spring and summer season. How to exercise with maximum benefit for the body and where to start?

Turinys

Who can work out on TRX?

There are no restrictions or contraindications for working with TRX. Exercises can vary in difficulty depending on your level of fitness. However, if you have a history of back or knee injuries, be sure to consult your doctor before beginning training.

The workouts will be beneficial for beginners, especially if they are not yet ready to exercise with free weights. Experienced athletes will be able to increase endurance and improve relief through isometric work and long periods under load on an unstable structure.

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Almost all TRX exercises engage the cortical muscles by fixing the body in space, as they are unstable exercises in a suspended structure. They improve coordination, balance and endurance. With the help of loops, you can comprehensively work all the major muscle groups, the belt of both upper and lower extremities.

How to exercise on TRX loops?

There are several rules, compliance with which will allow you to benefit from the exercises. We have collected five main points that are worth paying attention to:

the loops should hang at a height of 10-15 cm from the floor, adjust them depending on the length of the foot;
the foot is always taut when working;
make all movements smoothly, this will avoid injuries;
use stabilizer muscles as consciously as possible during exercises;
watch the position of the body in space, the working muscle group depends on its change.

If you want to change the load, you can:

change the angle of inclination of the body relative to the floor;
change the angle of the body in relation to the foot;
change the height of the loop.

You should not move on to more complex variations if you can not cope with the basic ones. It is very important to keep all the muscles under control.

What methods of training are there?

Repetitive method. In this case, after each approach there should be a rest, 1-1,5 minutes, usually this is enough for recovery. After you can continue training again.

Circular training. It is aimed at developing general endurance and includes from six to ten exercises for the whole body, depending on your needs. There is little rest, and it is based on the intensity of the exercise.

Superset. This type will increase muscle mass and endurance. It consists of two or three exercises that involve neighboring muscle groups, and the work is continuous. There is a short rest only between sets.

Complex of exercises on TRX-loops

For effective training, set yourself a goal, choose the muscle group you want to work, based on it, build the process and choose the method. Typically, each exercise requires 12-20 repetitions for 3-5 approaches or rounds. We suggest a comprehensive workout for all muscles of the body.

Push-ups

This exercise works the bark, chest, arms and shoulder muscles.

Technique

Place your feet in the straps and assume a plank position.
As you inhale, bend your arms in the elbow joints, make a small fixation.
The angle between the shoulder and the body is about 60 degrees.
On exhalation, return to the starting position.

Squats

With the help of them you can strengthen the cor, gluteal and quadriceps muscles, as well as the back surface of the thighs.

Technique

Wrap your arms around the hinges with your palms facing each other or downward. Keep your feet parallel.
Pull the body back until the straps are fully tightened, arms should extend fully in front of you.
Pull the pelvis back, at the extreme point the angle at the knees is 90 degrees.
Make sure that the back is not rounded, and the knees move in the direction of the foot.
Then return to the starting position with your legs straightened.

Horizontal pull

The load is directed on the back, mainly on the lower part of the broadest muscles, but the upper part, the rhomboid muscles and the middle part of the trapezius are also involved in the lift. Also the impact is directed on the biceps of the arms.

Technique

Grasp the handles so that the palms are turned to each other.
Place your feet parallel.
Tilt the body back so that the body weight is transferred to the heels.
Pull the handles, bringing the shoulder blades in and out.
Elbows point along the body.
When you reach a 90-degree angle between the shoulder bone and the elbow, lock in place.
Then smoothly return to the starting position.

Shin flexion lying on your back

Aimed at working the cortex muscles and the biceps muscle of the hips.

Technique

Lie on the floor, place the feet in the hinges.
The shoulder blades should be brought in and lowered.
Tense the buttocks and lift the pelvis.
Support points are shoulder blades and feet.
As you inhale, bend your legs at the knees to a 90-degree angle.
On the way out, smoothly return to the starting position.
Control the position of the lower back, it should not sag.

Vertical push-ups

This exercise is aimed at working out the muscles of the arms, mainly the triceps.

Technique

Stand with your back to the attachment point of the loops.
Grasp the handles, stretch your arms forward and tilt the body so that the loops are taut.
As you inhale, bend your elbows until you reach an angle of 90 degrees or less.
Then, on the exhale, slowly straighten your arms.
Return to the starting position.

Plank

Allows you to include the whole body in the work, the main attention is concentrated on the cortical muscles.

Technique

Adjust the length of the slings so that the handles are 10-15 cm from the floor.
Lie face down and place your feet in the loops.
Assume a plank position on your forearms, with your elbows flat under your shoulders.
Try to keep your body straight. Do not arch your back.
Stay in this position as long as possible.

In addition to this, there are a lot of multidirectional exercises. Below we have collected a few examples for the main muscle groups. With their help, you can diversify your workout or focus on certain parts of the body.

Exercises for arms

French press
Horizontal shoulder press
Spider push-ups

Biceps exercises

Forearm flexion
Forearm flexion with supinated grip
Forearm flexion with one hand

Cortex exercises

Knee pull-up from plank position
Bending the body in a supine position with straight legs
Classic or side plank

Exercises for legs and buttocks

Suspended leg lunge
TRX bridge
Plank leg extension

Use all the possibilities of the training process, do not be afraid to experiment with equipment and exercises, find something new for yourself. Before you start practicing, study the theory well. Remember that sport is your friend and assistant on the way to a beautiful and healthy body.