What could be better than a full body workout? There are a number of exercises for each problem area: thighs, buttocks, abdomen, arms, etc. However, it is possible to pull up the whole body using TRX loops. Such a training program can be performed at home – The variety of TRX exercises is huge: over 300 different variations of bodyweight exercises can be performed using the TRX loops. Due to the compact design of this machine and the various variations of exercises, you can practice anywhere that allows you to fix the machine.
TRX Exercises: Key Benefits of TRX Loops
The beauty of TRX exercises is that they allow you to simultaneously engage entire muscle groups. If you want your body to continue to burn calories long after your workout, TRX will let you do just that. The fact is that exercises with this simulator require increased coordination of movements, which means that the body consumes more energy. New York-based TRX coach Erin Bulvanovsky suggests trying a workout routine: Do each of the following exercises for 45 seconds, and after a 15 second break, move on to the next exercise.
TRX exercise #1 – jumping squats
A. Stand facing the TRX, grab the loops with both hands. Taking the buttocks back, and the knees – forward, do a squat and stop when the buttocks fall below the knees. In this case, the hands should be raised above the head and hold on to the loops.
B. Now jump up so that your body is level and land.
The trainer thinks that this TRX exercise is a great exercise for the heart and muscles of the legs and buttocks.
TRX exercise #2 – single leg squats
A. Become a face, look at the middle of the TRX, grab the loops with your hands and bend your elbows slightly. Squat down on your right leg with your left leg fully extended in front of you.
B. Push off with your feet to the starting position. After 45 seconds, do the exercise with the other leg.
The coach emphasizes that the load for lifting must be applied to the leg, not to the arms. This way you will engage your leg muscles and achieve the best result.
TRX exercise #3 – bicep work
A. Stand facing the machine, between the two bands, grasp the loops with both hands so that your palms are facing up and your arms are extended straight in front of you. Now diagonally move your body back, keeping your arms and legs straight.
B. While tightening your core, bend your elbows and bring your hands slightly to your shoulders. Lower yourself back to the starting position.
Coach's Tip: Elbows should always be in the same spot – so the exercise will be more effective for the biceps.
TRX exercise #4 – triceps work
A. Stand with your back to the middle point of the TRX, grasp the loops with your hands and bring your hands behind your head so that your palms are facing down. The body should be tilted diagonally to the floor. Without moving your body, bend your elbows and pull your hands up to your forehead.
B. Without changing the position of the elbow, straighten your arms.
Trainer's advice: try to do the exercise so that the TRX loops do not oscillate – use only your arms to work your triceps.
TRX exercise #5 – pumping breasts
A. Stand with your back to the TRX, hold on to the loops with both hands, and stretch your arms out in front of you. Move your legs back until your body is in a high plank position – the body forms a straight line from head to toe. Bend your elbows and lower yourself into a push-up position, lowering your chest to arm level.
B. Push off to the starting position by fully extending your arms.
In this exercise, as the coach says, it is important to keep the body in line.
TRX exercise #6 – TRX bar
A. Sit on the floor with your back to the machine and place both feet in the lower loops of the TRX. Place your hands on the floor shoulder-width apart and, using your arms and legs, push your body off the floor until it forms a plank.
TRX exercise #7 – intense push-up
A. Starting position: plank on outstretched arms. Keeping your feet together, lift your hips, pull your knees up to your face.
B. Return to plank position, push up, repeat exercise.
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