If you’re tired of circuiting 20 different machines just to finish your total-body workout, try suspension training with a TRX, an all-in-one piece of equipment that combines strength and flexibility.
Truth is, you don’t have to use stacks of weights to build muscle. Suspension training uses your own bodyweight from different angles to engage more muscle groups at the same time. Think of it this way: Something as simple as a chest press or biceps curl becomes a core-stabilization exercise.
“TRX trains for reactive stability,” says Chris Frankel, head of human performance at TRX. “If your core isn’t tight, you’ll lose balance on the straps. Bracing your core before you move becomes second nature. You’re relying on your own ability to marry your center of gravity with your base of support.”
Can you get a full body workout with TRX?
It can give you a fantastic full-body workout. The TRX system (which was developed by a Navy SEAL so that he could train to stay in shape in small spaces with minimal equipment while deployed overseas) leverages gravity and body weight to build strength, endurance and balance while activating the core.
warmup
A warm up (as it relates to physical activity and exercise) is any activity, either physical or mental, that helps to prepare an individual for the demands of their chosen sport or exercise.
How do I warm
fast-paced walking.
walking up and down stairs.
fast-paced side stepping.
jogging on the spot.
arm swings.
lunges.
squats.
Suspended lunge
Suspended Lunge is a natural movement exercise that summons different movements from those considered to be the natural movement pillars, including standing, descending motion, locomotion. It’s a natural movement that can be trained to boost your sports performance, primarily to improve your running skills.
Rows workout
It’s a type of strength training exercise that works back and upper arms. It’s done by pulling a weighted handle on a seated row machine.
Which muscles do seated rows use?
latissimus dorsi (middle back)
rhomboids (between shoulder blades)
trapezius (neck, shoulders, and upper back)
biceps brachii (front of upper arm)
Side plank
Side planks work the deep spinal stabilizing muscle quadratus lumborum . Keeping this muscle strong can help reduce your risk of a back injury. Strengthens your core without stressing your back. Unlike crunches and situps, side planks don’t put pressure on your lower back.
Crunch
crunches help you build muscle. But unlike situps, they work only the abdominal muscles. This intense muscle isolation makes them a popular exercise for people trying to get six-pack abs. This also makes them ideal for strengthening your core, which includes your lower back muscles and obliques.
Back stretch
Lie on your back with both knees bent and your feet flat on the floor. Place your right ankle at the base of your left thigh. Then, place your hands behind your left thigh and pull up toward your chest until you feel a stretch. Hold this position for 30 seconds to 1 minute.
