The well-deserved popularity of TRX (Total Body Resistance Exercise) loops, affectionately called "Tirex" in the sports environment, reminds of the most powerful and aggressive creature of nature - the Tyrannosaurus.
This nickname, given to the sports device, is obviously dictated by the human desire to get this amazing creature as rivals: "to become stronger, you need to fight an opponent who is superior to you."
Benefits of training with TRX loops
The English word "resistance" in its expanded name means resistance. Externally, the design is similar to the well-known advanced sports rubber, which creates confusion between the two. But, unlike rubber, “Tirexes” are made from belts (originally parachute lines) of increased strength.
The main advantages of this sports device are called:
- safety - count only on your own body weight;
- the need for increased coordination of movements, due to the absence of a rigid support or attachment;
- multiple enhancement of muscle interaction.
By doing a regular set with TRX, the whole body is being trained, not a single muscle group.
Efficiency of TRX hinges
The flexible design of the suspension training device has its own characteristics, leaves an imprint on the choice of the type of training.
You need to clearly understand:
- mandatory balancing even when performing simple exercises;
- coordination of the work of ligaments, tendons, the entire musculoskeletal system;
- an effective solution to the problem of complex development and improvement of the body.
Many athletes note the high efficiency of the T-gadget for the depth of the muscle layers. And for novice users, the minimized load on the spine plays a huge role.
Can a TRX loop workout replace the gym?
Initial training is quite acceptable at home, hiking, traveling: it would be where to hang the hook (anchor). The hinges can be attached to the Swedish wall, clamped with a door, thrown over the horizontal bar, a branch. Lightweight compact packaging allows the "dinosaur" to travel with its admirer.
You can't carry your favorite barbell or dumbbells in your bag, and Tirexes are quite suitable for creating or maintaining a perfect body shape anywhere and anytime.
TRX loops - basic exercises
Having received a new adaptation, professional athletes, trainers, fitness amateurs began to experiment, combining practical skills with a creative approach. Today, there are many tips, versions and modifications of these simple movements for different parts of the body.
- Back. I. p. (starting position): grasping the hinges, take a step forward, tilt the body backward relative to the floor by 45 °. Perform pull-ups on your hands ("rowing").
- Chest. I.p .: focus on straight arms, stepping forward. Spread your fists apart, bending your elbows. Do not touch the lines.
- Shoulders. I.p .: similar to item 1. Spreading our arms to the sides, raise them up.
- Legs. I.p .: step back, the body is slightly deflected, arms are extended forward, feet are pressed to the floor. Squats.
- Arms. Grasp the holders with your palms facing up. Pull-ups.
- Hands (other names: press, curl for biceps). I.p .: as in item 2. Do push-ups, do not spread your elbows to the sides.
It is recommended to do 2-4 sets of 10-15 reps. Breathing: effort - exhale, reverse movement - inhale.
General recommendations and features
"Tirex" should be used only after the mandatory warming up of the muscles.
- Light jogging or jogging in place.
- Joint gymnastics.
- Stretch marks.
- Warming up massage (self-massage) during the rehabilitation use of the simulator.
The program (from the simplest movements to special training) is selected taking into account individual characteristics. Psychological motivation, desire, confidence, will are very important.
Back workout with TRX loops
The set of exercises for the back muscles depends on the goal:
- therapeutic effect;
- general health improvement;
- building muscle mass in certain areas.
The back angle of the body determines the difficulty of the execution, as well as the elbows and fists to the sides.
A positive effect is observed in the treatment or prevention of diseases of the spine, the tone increases, the muscle corset is strengthened.
Raised Reverse Row TRX
This is a rather complex variation of the movement described above in item 1. If you perform it with maximum load, the body should be placed almost parallel to the floor, and the fists should be spread apart as much as possible when pulling up. Not recommended for beginners.
To partially facilitate the exercise, you need to bend your legs.
Reverse pull-ups in TRX
According to some sports equipment experts, this type of exercise is allowed to be learned independently. Tension is felt by the muscles of the core (it is responsible for the stable position of the pelvis, hips, spine), forearms, lats and trapezius.
Training program for beginners
If many people fear their first visit to the gym because of low self-esteem, they should know that Tirex are available for any level of fitness. You dictate to yourself, knowing the basic norms and guidelines, intensity, degree of stress, number of approaches and frequency.
Starting classes, you should:
- take into account the principle of gradualness;
- moderate expectations without feeling the muscles every half hour;
- smoothly enter and exit the complex;
- avoid overtraining.
The first lessons should not exceed 30 minutes.
Breeding hands
Take a step back, tilt the body forward. You can do it in two ways: from straight arms or bent at the elbows. The main load goes to the abs and chest.
Squat on one leg
"Pistol". Complicated version of squats, described in paragraph 4. One leg should be extended forward, parallel to the floor.
Lunges with TRX
Highly effective leg and torso exercise. In both loops, standing with your back to them, fasten one leg, on the other do a full squat.
One-arm pull-up
Take both handles with one hand, taking a step forward, lean back. Pull up by bending your elbow. Recommended for lateral muscles of the back, torso, biceps. Powerful performance excludes sudden jerks.
TRX Loop Exercise Programs
For differentiated conditions, there are several types of standard programs:
- for building muscle mass;
- for drying the body;
- basic.
Most athletes claim that TRX alone cannot achieve quick results. Any innovation should be treated with caution, checking everything with practical actions.
Full body circuit workout in 30 minutes
Perfectly burns excess calories, contributes to the improvement of external forms.
Includes classic:
- squats;
- "Plank";
- pull-ups;
- push ups.
Do several approaches 15 times.
Split workout program for gaining muscle mass
Bodybuilders, as a rule, combine TRX training with dumbbells, kettlebells, weights, additional acrobatics. First of all, the standard program, without which serious training is impossible, must be adapted for TRX.
A typical split program consists of:
- from base loads;
- isolated fragmentary professional training (for example, twisting, twisting).
Three times a week, you need to work out 1-2 muscle groups. Increased rest interval between sets (sets).
Body Drying Weekly Workout Program
Clearly scheduled individual program plus diet.
Classes - 4 times a week:
- Monday - general circuit training (T.);
- Tuesday - general circular T .;
- Thursday - intense T .;
- Saturday - power T.
Not performed without strength training equipment and equipment. A fairly fast pace is usually recommended for exercise. Pauses between sets are shortened.
Training program for girls
"Tirexes" provide ample opportunities for creating complexes for girls, leaving room for imagination.
Basic exercises include:
- "Rowing traction" with a time limit (30 sec);
- emphasis on straight arms, elbow flexion (10-16 times);
- balance squat on one leg, the knee of the other moves along a lateral trajectory;
- "Sprint start" or raising the knee to the chest when bending the body forward (fists pressed to the sides);
- lifting the buttocks lying on the back (fasten the heels in the loops);
- "Plank" with pulling the knees to the stomach (I. p. On the stomach, fasten the socks in the loops).
The results of the lessons will depend on persistence, regularity, diet, regimen, complexion, initial weight, and other objective and subjective factors.
TRX history
The use of various loops, rings, grips to train strength, agility, endurance is as old as the world. To place the inventor's laurel wreath on the head of the creator of their modern version, the American Marine, is to succumb to a successful promotion move to promote the brand. Let's pay tribute to the successful innovator who patented a wonderful idea.
Of course, "Tirexes" are not a panacea for reproducing the figure of a young Schwarzenegger. This is just a practical, convenient, mobile version of the mini gym.
