Hanging in the corner of your gym might look intimidating, but TRX bands are actually dumbbells or kettlebellsIn fact, if you beginner in strength trainingyou may want to start with TRX bands before using weights.
TRXAbbreviation for Total Resistance Exercise Types of suspension training tools that use you body weight that creates resistancesays the physiotherapist Alyssa Kuhn, DPTYou can be pretty targeted by how you position yourself in the band any muscle in your bodySimilar to resistance bands, TRX bands can be used to perform a variety of exercises from rows and columns. biceps curl Perfect for lunges and squats Whole body functional training.
You may see thick nylon TRX straps hanging from hooks in your gym or workout studio, Using TRX Bands at Home, says Kuhn. The home version has an anchor point that secures inside the top of the door, so it can be used practically anywhere.
if you TRX band first challengeMake sure the strap is firmly attached to the anchor point, as it bears the entire weight of the strap. For safety, it’s also a good idea to lock the door to prevent it from slamming, Kuhn says. From there, it’s all about getting used to your form, so consider starting with easy moves.Keep scrolling for her list of the best TRX exercises for beginners to help you get the hang of fitness tools. is displayed.
1
TRX squat
Squats with TRX bands are one way to spice up your butt workout. Fitness equipment happens to provide additional support.They are a great help if you have painful knee exercisessays Kuhn, and that’s why you often see these bands in physical therapy offices.
– Facing the anchor of the TRX band.
– Hold the strap in both hands with your palms facing each other.
– Retreat until the band is straight.
-Stand tall with your feet hip-width apart.
– Do a squat with your buttocks back.
– Keep your arms perfectly straight.
– Pull on the band to help your body straighten back.
– If you need more help, take a step back.
– Do 2-3 sets of 5-12 repetitions.
2
TRX inversion column
Kuhn says the move targets the upper body and core.It also strengthens the muscles that help you keep good postureAs a quick tip, to make the TRX movement more difficult, keep your feet together and lean to a greater angle.
– Face the TRX anchor.
– Hold a handle with each hand, palms facing each other.
– Take a step or two forward.
– Align your feet.
– Lean back until your arms are straight and your body is at an angle.
– Pull the band and bend your elbows to sit up.
– Keep your body rigid like a plank and your shoulder blades together.
– Sit down with control.
– Do 2-3 sets of 5-10 repetitions.
3
TRX push ups
TJ Mentas, an ACE-certified personal trainer, says you can also use the TRX to do push-ups. This exercise helps strengthen your chest and triceps, he tells Bustle, and the bands may feel a little easier than standard floor push-ups.
– Turn your face away from where the TRX is mounted.
– Hold the handle in each hand.
-Pull your legs back so that your body leans forward slightly.
– Extend your arms straight out in front of you until the straps are tight.
– Bend your elbows toward your body in a pushup position.
– Lower until your chest is in line with your hands.
– Squeeze the handle to get up.
– Do 3 sets of 15-20 repetitions.
Four
TRX reverse lunge
this Lunge variation Work your quadriceps and glutes. “It’s also great for building single-leg strength, muscle, and balance,” says Mentas.
– Head to the anchor point.
– Hold the handle in each hand.
– Pull the band tight.
– Drop one leg back into a lunge.
-Bend your knees 90 degrees so that your back knee taps the ground lightly.
– Press front foot to return to standing position.
– To challenge, raise one leg.
– Repeat with the other leg.
– Repeat 8-10 times for each leg.
Five
TRX Biceps Curl
Kuhn says you can use TRX bands instead of dumbbells to perform bicep curls to work the same muscles.
– Head to the anchor point.
– Hold the handle in each hand.
– Walk your feet towards the anchor.
– Keep your arms straight and relaxed so that your body is at an angle.
– Point your palms towards the ceiling.
– Bend your elbows and bring your palms close to your ears.
– Slowly return to starting position.
– Do 2-3 sets of 5-10 repetitions.
6
TRX Y fly
Here, Kuhn breaks down the Y Fly, an exercise that works the muscles in your shoulders and back.
– Head to the anchor point.
– Hold the handle in each hand.
– Walk your feet toward your anchor point, straighten your arms and relax.
– Lean at an angle.
– Keep your arms straight and pull them overhead at a 45 degree angle to create a “Y” shape.
– Relax, return to starting position and repeat.
– Do 2-3 sets of 5-10 repetitions.
7
TRX single arm low
of one arm row It’s an exercise that strengthens your back and also lights up your core. Kaitlyn Barons, is a NASM-certified personal trainer and health coach. “The main muscle groups used are the lats, upper back, and posterior deltoids, with the help of the biceps and core,” she tells Bustle.
– Head to the anchor point.
– Hold the TRX strap with one hand, palm facing inward.
– Straighten your back like a plank and return to the upside down position.
– Squeeze your shoulder blades together and pull your body up until your arms are at your sides.
– Engage your core.
– Return to the starting position with control.
– Do 3 sets of 8-10 repetitions on each arm.
8
TRX Hamstring Curl
Try hamstring curls with straps to work your lower body. “This is fantastic posterior chain exercisesespecially your hamstrings, glutes, and core,” says Barons.
– Lie on your back with your feet in the stirrups of the TRX straps.
– Make sure your feet are directly under the TRX anchor points.
-Push your hands to the floor for stability and fully extend your hips.
– As you lift your hips higher, pull your heels toward your buttocks to initiate a hamstring curl.
– Return to the starting position with control.
– Start with 3 sets of 5-10 repetitions.
9
TRX Plank
For Core Challenge, specify TRX board Try it, Kuhn suggests.
– Turn your back to the anchor point.
– Get on all fours.
– Place a foot in each handle.
– Reach for the board.
– Straighten your arms or lower them into the forearm plank.
– Strengthen your core and keep your back flat.
– Press down on each leg to keep your hips in the air.
– Hold for 30 seconds to 1 minute.
Referenced studies:
von, SS. (2015). Core muscle activity during TRX suspension exercise with or without kinesiology taping in adults with chronic low back pain: implications for rehabilitation. Evid-based complement replacement drug. Doi: 10.1155/2015/910168. Epub 2015 21 June.
Gateke. (2015). Morat T. TRX Suspension Training: A New Functional Training Approach for Seniors – Development, Training Control and Feasibility. Int J Exerc Sci. PMID: 27182415; PMCID: PMC4833470.
sauce:
Dr. Alyssa KuhnPhysiotherapist, Owner of Keep Adventure Alive
TJ MentasACE Certified Personal Trainer with Garage Gym Reviews
Kaitlyn BaronsNASM Certified Personal Trainer, Health Coach
