You can strengthen your muscles and get the desired shape not only with a mass of huge sports equipment. Modern fitness clubs offer a popular way to strengthen the body using your own weight. TRX workout – Here's an easy way to transform a shape. With training loops, athletes and beginners work both at home and in the gym. By the way, in clubs there are whole developed programs with TRX loops. In the article estet-portal.com, we will focus on the main exercises, the advantages and disadvantages of training, and also understand what the essence of the technique is and what can be achieved with it.
TRX Workout: The Essence of the Belt Method
The popularity of the reception among people involved in sports began in 2005, when loops entered the market as a device for sports exercises (previously they were used only by pilots and intelligence officers). Today TRX loops – it is equipment for exercising with your own body weight.
TRX – is the brand that first started producing belts. Training is the performance of exercises in limbo. Thus, the external muscles, the stabilizing muscles, are trained, the spine is strengthened, and the correct posture develops.
TRX Loop Workout Key Benefits
Loop training is common among both trained gym goers and professional athletes. Their popularity is due to the benefits of sports equipment:
- the compactness of the product allows you to install it in any room where there is a mounting point, the device is small and does not take up much space even in a modest apartment;
- the lightness of the product ensures easy transportation of the device, because the weight of the entire structure does not exceed 2 kilograms;
- Physiotherapeutic use, as due to medical conditions doctors do not recommend training where there is additional weight;
- working out the muscles of several groups, depending on the type of exercise;
- opportunity to conduct a fat-burning circuit training using a minimum of equipment.
Trainings are aimed at developing muscles, exercises are carried out in limbo. The effect appears due to its own weight, which is used as an influence factor during exercise.
TRX-training affects the development of the muscles of the core
Training in a suspended position has a positive effect on the coordination of movements. Has anyone tried to do at least one exercise in limbo? If yes, then you know how difficult it is to do it for the first time in order to maintain balance. At this time, all small muscles are included in the work, which are resting when performing a standard set of basic exercises.
Loop training corrects posture, harmoniously develops the muscles of the core and engages small muscles.
Due to training with belts, the muscles become hardy, and the posture acquires a healthy look. During the training period, it is necessary to control the body, keep it in the correct position. As a result, after regular classes, we get – athletic silhouette and developed muscles.
Disadvantages of TRX training: how to avoid harm
There are many more positive sides than minuses, but the latter are still there. The disadvantages of classes, in the first place, are manifested due to inexperience. If you have never worked with such equipment, then, as a beginner, it is important to be careful. The first sessions are best done under the supervision of a coach or with the support of a friend to reduce the risk of injury.
Injury can be sustained by performing complex exercises where jumping is involved. Possible knee sprain. There are three useful exercises for knee health. Complicated trainings are more often done by experienced athletes who have learned to coordinate their body in space on loops and deftly control it.
The only drawback of sports belts – possibility of injury. Therefore, in the first lessons it is better to use the services of an experienced trainer.
Best TRX Workout: Taking it on board
Brace training, which has a positive effect on the development of all the muscles of the trunk, consists of a small amount of exercises.
Push-ups with fixation of legs and peak
The starting position in both cases resembles a regular push-up, with your back up. The classic version of push-ups involves such movements as the usual push-ups from the surface. To make the push-up action more difficult, combine it with a leg tuck.
Pika consists of pulling the legs up to the chest so that the pelvis is at the top. It is important that the main action is performed by the abdominal muscles. Twisting the body to the side will help complicate the exercise. TRX workouts of this type are aimed at strengthening the muscles of the chest, shoulders, arms and abs. During exercise, cramps may occur due to the state of weightlessness, why muscle cramps occur – depends on various factors.
With the help of simple activities, important muscles on the body are strengthened, including the abs.
TRX plank and leg raise workout with fixation
Plank on belts – This is a complicated version of the familiar plank. Here, during execution, the muscles of the chest and shoulder girdle should be involved, because you need to maintain balance. After assuming a position, linger for 30 seconds, after a 15-second break, repeat the approach.
To perform a leg raise with fixation, it is necessary, while lying on your back, to secure two legs in the belts, then lift one leg and fix it for 30 seconds. Further legs are recommended to be changed. The class engages the muscles of the chest, back and abs. When training, it is important to feel the tension of all working muscles.
Training has a positive effect on strengthening the press, chest, back. Such exercises require full concentration on the muscles, and its active work.
TRX workout: squat and pull up
Squatting on one leg will help strengthen the muscles in your legs. Stand up straight so that the strap anchors are in your hands. Slowly begin to squat back until you reach this position: the floor and hips are like two parallels. After that, stretch one limb forward and fix the rack for 35 seconds, change legs.
It is necessary to pull yourself up in an inclination – to do this, hold the loops in your hands and slowly lean back so that the body is straightened. At the bottom point, first you need to relax your arms and shoulder muscles (tighten your back and abs), then start pulling yourself up using the latissimus dorsi.
The activities help to work out the important muscles of the body: back, abs and legs.
TRX workout – a convenient way to play sports that does not require additional equipment. The straps can be used at home, which makes the training process easier, which is better to start with a trainer.
By doing simple training, you can develop muscles, strengthen your spine and correct your posture. A big plus of training – this is the work of a large number of large small muscles, which is difficult to achieve with other sports methods. A set of exercises will help to form a sports figure, but on the condition that you discard laziness, be patient and purposefully head towards the cherished result.
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