Shake your back with TRX. 4 effective exercises from a fitness model

Shake your back with TRX. 4 effective exercises from a fitness model

With this equipment, you will not only work your muscles, but also develop new skills.

Training with TRX loops has a lot of fans, and it’s no wonder. The apparatus perfectly pumps the whole body, and also helps to develop all the skills necessary for athletes – strength, endurance, agility, the ability to keep balance. TRX was invented by American “Navy SEALs”, and at first the simulator was used mainly by the military. And then the whole fitness industry followed them. If you or your trainer has TRX loops, we have good news. We, together with fitness model Alyona Domanskaya, have prepared a workout to pump your back with the help of this equipment. It won’t be easy, but you will work your muscles to perfection.

fitness model

Shows a set of back exercises with TRX loops.

Reverse pull-ups in TRX

Techniek

• Firmly fix the loops on the bar, which will be above your head. Tighten the straps so that you are comfortable doing pull-ups – the handles should not hang too high or too low.
• Grasp the handles of the machine with both hands. Put your feet forward so that you can hang on the handles without losing your footing.
• Stretch down under the weight of your body. As you exhale, bend your arms at the elbows and pull your chest up to the handles.
• As you inhale, unbend your arms and extend them, returning to the starting position.
• The further forward you put your feet, the harder the exercise is.

Do four approaches of 10-12 times.

Reverse pull with arm extension in TRX

Uitvoeringstechniek

• Firmly fix the loops on the bar, which will be above your head. Tighten the straps so that you are comfortable performing pull-ups – the handles should not hang too high or too low.
• Grasp the handles with both hands and pull yourself down under the weight of your body. Your feet should stand so that you can keep your balance.
• On an exhale, spread your straight arms out to the sides, lifting your body to an upright position.
• As you inhale, bring your arms together and as you lower your body down, return to the starting position.

Do four approaches of 10-12 times.

TRX body turns

Techniek

• Firmly fix the loops on the bar, which will be higher than your head. Tighten the straps so that you feel comfortable performing pull-ups – the handles should not hang too high or too low. You need to work with one loop, so extend one loop into the other so that the second one doesn’t get in your way.
• Grab the free loop with your left hand and hang on it, with your right hand hanging down. Feet are together and slightly in front of you, put them so that you keep your balance.
• As you exhale, rotate your body forward, raising your right arm toward the TRX belt. The left arm is bent at the elbow.
• As you inhale, return to the starting position by extending the left arm and lowering the right arm down.

Do two approaches of 10-12 times for each arm.

Side plank on TRX loops

Techniek

• Firmly fix the loops on the bar, which will be higher than your head. Adjust the TRX straps so that they are about 30-40 cm off the ground.
• Lie on the floor sideways and put your legs through the loops. The support arm is bent at the elbow, the other arm can be placed on your waist.
• Pull the body off the floor and fix in this position. Your body and legs should form one straight line.
• If you feel that your feet are higher or lower than your torso in the side plank position, adjust the hinges.

Do 40 seconds on each side.

The workout is over.

We remind you that the key to a beautiful figure is proper nutrition and regular workouts. The more diverse your program, the more interesting and faster you will get in shape. You can find another workout with Alyona Domanskaya in this article.