The TRX (Total Resistance exercises) is a driving method using the bodyweight by suspension with two adjustable straps. Hundreds of exercises are possible with these weight lifting straps. And the benefits of this training are numerous, including an improvement in the functional strength and a strengthening of the abdominal belt.
How it helps?
Depending upon the exercises you perform and how you incorporate them into your workout, the TRX exercises allow you to burn fat, sculpt your body, and improve functional strength, endurance flexibility, and balance!
Focused on the whole body or on a particular muscle group, in combination with cardio activity or in series, for flexibility or balance… The exercises are endless.
In addition, you can vary the intensity of the exercises by adjusting the inclination of the straps. Just walk-in or out of the anchor point. You don’t stagnate!
Let’s take a look at some of the exercises that you can do right now at TRX at home.
ZOOM ON 6 “CLASSIC” EXERCISES AT TRX
1. Side Plank
Execution:
- Target your love handles by lying sideways on the anchor point.
- Your two feet are resting in the straps and your right elbow is directly above your right shoulder.
- Lift your hips and extend your arm to place it above your head.
- Hold for 30 seconds, and then switch sides.
- Format: 3 sets of 10 repetitions on each side
2. One-sided Inverted Draw
Execution:
- Under the TRX you hold a single handle with your right hand.
- Your left arm is outstretched and pointing towards the ceiling.
- The feet are flat, the legs slightly bent, you flex the hips so that your back is straight and you bring your body upwards.
- Then you control the descent as much as possible.
- Format: 3 sets of 10 repetitions on each side
3. Reverse Draw
Execution:
- With your feet shoulder-width apart, hold the handles with outstretched arms and lean back.
- Lift yourself up to the anchor point by pulling yourself while sheathing your abs well.
- Try to control the movement as much as possible by returning to the initial position.
- Notes: The closer your body is to vertical, the easier the movement. Ideally, your body is straight is described as a nice diagonal with a ground angle of 35 °. Excellent movement for those who want to gain strength to tackle pull-ups.
- Format: 3 sets of 15 20 repetitions
4. Hip Thrust at TRX
Execution:
- Adjust the TRX so that the straps are about three inches off the ground.
- Lie on your back and position the heels in each strap of the TRX.
- Bring your knees above the hips to form a right angle between your hips, knees, and heels.
- Position your arms alongside your body for more stability.
- Push the pelvis up, trying to push the heels as much as possible into the straps.
- Control the descent as much as possible while keeping the abdominal strap engaged.
- Format: 3 sets of 10 repetitions each
5. TRX Squat Jumps
Execution:
- Facing your anchor point, a grip in each hand and feet pelvic width, you perform a squat movement: glutes back, anteversion of the pelvis, the knee that does not exceed the tip of the foot.
- Once at the bottom, you propel yourself using your thighs, but also your arms.
- You return to the squat position and do this movement as quickly as possible.
- Format: 3 sets of 10 repetitions each
6. Chest Fly for Arms and Pecs
Execution:
- With your back to your anchor point, feet shoulder-width apart, take a grip in each overhand hand.
- You lean forward until you lift your heels off while keeping your body aligned.
- You will stay in this position for the duration of the exercise.
- Your arms are straight and form a 90 ° angle with your body.
- You will open your arms outward by flexing them slightly, and then return to your starting position.
- When performing the movement, remember to keep your shoulders low and bring your shoulder blades together.
TRX AND CARDIO CIRCUIT TO BURN YOUR FAT
You can combine in the form of a circuit with interval training/cross-training or cardio activities such as skipping rope, sprints, or even burpees, with TRX movements of the whole body.
TRX 20-Minutes Workout
Here is an example of a small 20-minute HIIT workout at TRX. This session is focused on the work of all the muscles of the body (full body).
Exercise Working time (in s) Pause time (in s)
TRX Jump Squat 15 15
TRX Chest Fly 15 15
TRX Burpees 15 15
TRX Mountain climber 15 15
TRX Hip Thrust 15 15
Sheathing 30 60
Note: This all constitutes one lap (4m in total), so you should do about 5 laps in total (but you could very well do more !!). The intensity when performing these exercises should be maximum. You can do this workout up to 3 times a week
THE FINAL WORD
TRX suspension training involves only bodyweight, instability, and gravity for a stimulating and effective workout that forces the activation of the abdominal straps and deep muscles to remain in balance.
The neuromuscular responses that occur help build strength and stability.
This training system is excellent for all, beginners as well as accomplished athletes, it is:
Effective: sculpts your body, builds your strength, burns your fat, uses your deep muscles and improves your balance
Complete: all muscles in the body can be worked with different levels of intensity
Accessible: for all levels and objectives
Practical: light, transportable and usable anywhere
No routine: endless exercises
