TRX: exercises that allows you to work the whole body Bashny.Net

TRX – trainer for functional training allows you to work the whole body. TRX training is gaining popularity among fitness enthusiasts and are increasingly seen in modern gyms. But can exercise, running, using loops TRX, to be the basis of your training?

What is the TRX?

TRX – two ropes with loops at the ends, which are fastened to the crossbeam on the wall or on the ceiling. This bar should be able to withstand the body weight training.

Initially exercises with loops invented the American coach "Seals" (Navy Seal). It was necessary to support the fighters in good physical shape even if there is no access to power equipment. Fighters need to develop endurance and coordination and the ability to keep balance.

TRX is not the name of the loops themselves, and the name of the most popular brands (as well as Adiddas is a brand of sneakers, not the sneakers). Less well – known FKPro, aeroSling Elite, zTrainer. The greater the grade, the more expensive the price of the simulator. This principle works in the case of functional loops. The price starts from 50-70$ and goes up to$ 200 for TRX.


  Advantages of training with the TRX loops

• TRX is the most lightweight and mobile simulator, you can throw them in a bag and take with you on a business trip and on vacation or to use at home;
• through exercises with TRX you can train the entire body and engage the muscles-stabilizers, that work much less than when performing conventional exercises;
• the development of stability in the bark (of the muscles that support the torso in an upright position), correction of posture;
• improve coordination and endurance.

The program of exercises with the TRX loopsEach exercise is performed for 45 seconds. Exercises A and B (detailed description with pictures – see below) are performed in a superset (one after another) – with a break of 15 seconds. This superset should be done twice. Rest 60 seconds and proceed to the following superset.

Training looks like this:

1A – 15 seconds rest – 1V
15 seconds rest
1A – 15 seconds rest – 1V
60 seconds rest
2A – 15 seconds rest – 2V
15 seconds
2A – 15 seconds rest – 2V
60 seconds rest
and so on

For exercises in which the work is carried out with one hand/leg, do the first superset for the right hand/leg, the second superset for the left.

  1A TRX Pull with one handWorking muscles: back, arms, press





In this exercise you have to twist the body, and this movement is very helpful to work those who are engaged in basketball and tennis.

1B TRX Sprinters startWorking muscles: legs



Sprinters always have strong legs and a muscular body dry. This exercise simulates the starting motion during the sprint. It combines elements of cardio and strength training in one exercise.

2A TRX Pushups

Working muscles: chest press

This exercise is a variant of the classic push-UPS, using loops. After you do push-UPS, pull straight arms forward with palms hold at shoulder level, elbows dissolve in the parties. This stretching strengthens the muscles of the shoulders, which are very often injured when doing bodybuilding.

2B TRX Pistol

Working muscles: legs.

Exercise "Pistol" is a squat on one leg. It is quite difficult to implement without support, and the TRX allow you to use the hands, giving more stability. Squatting, shift your pelvis back, and the free foot does not touch the floor. To climb up, push the heel of the working foot on the floor and hands pull the torso up.

3A TRX Wiring on the shoulders

Working muscles: back, shoulders, press

Traditional layout on the shoulders is performed by tilting the back forward. The option of TRX loops reduces the load on the lower back. In this exercise, you work not only the muscles of the shoulders, and upper back.

3B TRX Lunges

Working muscles: legs, abs

Lunges on the spot with his foot in the loop better works the muscles-stabilizers than conventional attacks. Pull the rear leg to take as far back as possible – then you will increase the load on the buttocks.

4A TRX Crunches on the biceps

Working muscles: biceps

Under normal bending of hands with dumbbells or a barbell work only the muscles of the arms. With the help of TRX loops included in the whole body. Try not to dilute elbows to the side while lifting the body up and lowering down, keep them parallel to the body. The torso should be one straight line, do not lower the pelvis down.

4B Bending downWorking muscles: legs, abs



Great exercise for training the hamstrings. Loop pushing the heels down, lift your pelvis off the floor – from chest to toe, the body should be one straight line. This is the initial position. Again, pressing the heels down, your knees attract to yourself. When mastered the exercise, try performing it with one leg in the loop and the other on weight.

Can exercise of exercises with the TRX loops to replace the gym?Maximum muscle growth – the goal of almost all Amateurs. Exercises with loops is primarily aimed at increasing endurance, the promotion of stability and functionality of the body. They can be a great way to add variety to the traditional training plan. And for the muscles accustomed to working with heavy weights, exercise loops can be a good "shake". But all the work with heavy weights, they will not replace. You can do more and more repetitions in the exercises – but it will improve endurance. To progress – need to add strength training with weights.

If You have the opportunity to try TRX it – do at least some exercise! published

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Source: fitbreak.ru/fitnes/183-petli-trx-uprajneniya