TRX loops – what are they made of, what are they needed for, pros and cons, contraindications for exercise, which loops to choose?

In the world of the fitness industry, the suspension training system, which uses special TRX loops, is gaining immense popularity among professional athletes and amateurs. They were developed by an American Navy SEAL commander and are very suitable for both strength training and injury rehabilitation.

TRX loops – what are they?

In almost every sports store you can find a TRX suspension trainer - a system of slings with handles connected to each other, fixed on any convenient vertical surface. The history of this fitness equipment is quite impressive:

1. In 1997, Captain Randy Hetrick of the American Navy Seals special forces made special loops from parachute lines and his own jiu-jitsu belt, with which he trained in military field conditions.
2. After retiring in 2001, he patented his invention, which he called the Travel Resistance X training loops, and developed his signature TRX®Suspension Trainer™ training system.
3. In 2011, the method was purchased by the US Department of Defense for use in the training of specialized troops.
4. However, Randy Hetrick does not stop there and creates a training course for fitness trainers, Rip training, and a rehabilitation program after injuries, Suspension training course. In 2015, he opened the TRX Academy.

What are TRX loops made of?

The design of TRX hinges is as simple and ergonomic as possible:

1. The base is three rigid lines connected to each other in a Y-shape, reminiscent of parachute lines. At one end they can be attached to a horizontal bar, doorway, tree or any other surface.
2. For the convenience of training in different conditions, TRX loops have extension inserts, carabiners and loops.
3. The opposite ends of the straps are equipped with length adjusters, loops and handles, which you can either hold with your hands or secure your feet with.

What are TRX loops for?

Exercises on TRX loops have become so popular due to the fact that instead of weights, the athlete uses his own body weight, fixing his arms or legs in a suspended state. That is, the training turns out to be as natural as possible without unnecessary stress on the musculoskeletal system and joints. Each person can adjust the intensity and level of difficulty of the exercises individually by adjusting the length of the strap, body position or inclination angle, for example:

1. An advanced athlete can perform complex push-ups on TRX loops while keeping the arms firmly at the desired width.
2. During rehabilitation, a person fixes his legs in loops, which removes the load from the back and when doing push-ups, only the arms and chest work.

Template drawing

Before you make a template for the hinges, you need to think about the drawing of the future design.

You can develop a drawing of a template for inserting loops yourself. To do this, you will need to know what elements this device consists of. The design of the device includes:

• the base of the template on which there is a hole for drilling niches for hinges. The base is the main part of the device;
• template holder, which simultaneously acts as a kind of limiter. The holder is attached to the door leaf so that no shifting or deformation occurs during operation;
• connecting elements that also help adapt the design to the dimensions of the door hinges that need to be installed. The number of additional strips depends on the complexity of the template and the functions performed by the device. For the simplest design, 3 parts are enough.

The main components of a simple template

It is recommended to indicate the estimated dimensions of the template on the drawing, which will help determine the amount of materials required.

Ready-made drawings can be found on our website (“”), where not only the manufacturing process of the device is described in detail, but also how to use it for and.

If desired, the design of the device can be complicated, for example, with a template for inserting door locks or a template for installing furniture hinges.

TRX hinges - pros and cons

Manufacturers position the TRX simulator as a budget alternative to the gym, describing in vivid colors the following advantages of the equipment:

1. Convenience and compactness
   . The hinges are easy and convenient to use both at home and outdoors.
2. Versatility
   . This exercise machine can be used by people of any age and body weight, with any level of physical fitness. The brand produces a large number of training programs with loops from dance bodyflex to army strength training.
3. Rehabilitation properties
   . Suspension training with a natural range of motion without additional weights with weights and dumbbells is suitable even for people with spinal ailments, as it relieves stress on the intervertebral discs.
4. Functionality
   . When performing exercises with TRX loops, a person constantly maintains balance and engages all muscle groups, evenly strengthening the muscle corset.

The simulator has practically no disadvantages, we can only note:

1. The need for free space within a radius of 3-4 m for ease of use of the simulator.
2. Risk of injury and sprains if the exercise is performed incorrectly.
3. Presence of counterfeits and low-quality equipment in some sports stores.

TRX loops – contraindications

Like any other fitness exercise, TRX loops for functional training also have contraindications for use. This list includes:

1. Heart and vascular diseases, high blood pressure.
2. Any infections and chronic ailments in the acute stage.
3. Pathological conditions of the kidneys and liver.
4. Epilepsy.
5. Haemorrhoids.
6. Condition after surgical interventions.
7. Pregnancy.
8. If you have injuries to the musculoskeletal system, you can only train under the personal supervision of an experienced trainer or rehabilitation doctor.

Which TRX loops to choose?

Official manufacturers produce TRX fitness loops in several modifications, the correct choice of which determines the convenience and effectiveness of training. The following models are available on the market:

1. The Home series for home use
   uses lightweight materials that can withstand the weight of an athlete up to 180 kg. The price of the set is the lowest.
2. Models for Professional fitness clubs
   are reinforced and can withstand loads of up to 220 kg, while they have specialized rubberized loops and handles with antiseptic impregnations that extend the life of the equipment.
3. The special army Tactical series
   is equipped with convenient extension cords and a set of different mounts. In addition, it is made in non-marking khaki color.

TRX loop dimensions

There are functional TRX loops of different generations on sale, which differ in the type of fastenings, the ability to adjust foot fixation and some other parameters:

1. The first and second generation hinges are very similar in design. The later version only has a main carabiner for attaching the stabilizing and closing loops.
2. The third generation is distinguished by more reliable fittings with a greater margin of safety, ergonomics and a smooth latching system.
3. The fourth version is distinguished by adjustable loop size to secure the feet, which allows you to practice without shoes.

Peculiarities

To find hinges for gates, you need to know the main characteristics and parameters. Today, many consumers who choose this design and decide to install it themselves face difficulties when searching for components. The rich selection can confuse every beginner. It is necessary to purchase hinges according to certain parameters, selecting them for a specific gate design.

An important point is the placement of elements. Regarding installation, the hinges must be installed according to the instructions using the appropriate tools.

The material from which the doors are made matters, because they can be wooden, metal, or trimmed with different panels, which affects their weight. If the gate is large, you will need hinges that can withstand heavy loads. Otherwise, they will fail in the near future, and you will have to replace them.

TRX hinges – rating

You can purchase TRX sports loops from the official distributor in the following modifications:

1. Pro System loops
   for professional athletes. The set is distinguished by the presence of several types of fasteners for fixing on different surfaces, specialized wristbands and extension cords. Cost – $208.
2. Tactical GYM
   is a specialized tactical kit with two types of mounts: above the door and hanging, as well as a convenient backpack for carrying. Cost – $208.
3. Home
   – equipment for practicing at home, which comes in two colors: yellow or pink. Cost – $173.
4. TRX Burn
   is a model for beginner athletes in a signature color at an affordable price. Cost – $130.

Where can I buy?

You can also buy a trainer on ]]>Amazon]]>. The cost of the basic kit here is similar to the price of the same equipment on the official American website.

From personal experience: Having recovered a little from the brutalities I experienced in the gym, I decided to look for this excellent tool for home torture. I didn’t even consider buying in Russia, understanding the severity of our markups, but the cost of the simulator at 12 thousand for personal use embarrassed me. Therefore, after a long analysis of similar simulators, I chose the models of the American company WOSS. Its official ]]>website]]> presents an incredible variety of different modifications of belts and loops of various styles and colors. ]]>special guide]]> helps you choose the right one depending on your goals and training location.

Models of simulators differ in the composition of components - additional belts, loops and fastenings. There is a choice here for every taste and color, and the descriptions of the sets are detailed and thorough. The site accepts cards from foreign banks without any problems, and delivery to a destination in America is free for any order amount. The latter, by the way, will also not damage your wallet! The cost of the most expensive simulator in the “elite” category is only 60 dollars, while models costing 30-40 USD are quite suitable for personal use.

How to attach TRX loops at home?

At home, you can fix the exercise machine on different surfaces:

1. On the ceiling or wall using an anchor bolt with a ring
   into which a special extension included in the kit is threaded, snapped into place with a carabiner.
Read also:  Street workout: where to start, top 10 exercises and program for beginners
2. to the horizontal bar
   using the same extension cord included in the kit, which is wound onto the crossbar using several twists and secured with a carabiner.
3. TRX hinges
   are attached to the door using a special door fastener, which is simply thrown over the door against the direction of its opening so that during deadlifting exercises the athlete does not accidentally push the door and get injured.

DIY TRX hinges

In a licensed store, TRX loops are not the cheapest trainer, the cost of which varies around $200. With this money, the athlete receives a high-quality kit along with a large number of video lessons of a wide variety of workouts. If you don’t want to overpay, you can make an analogue yourself. To do this you will need:

1. Carbine.
2. Construction tape 3 cm wide and 5 m long.
3. Slings for securing cargo in trucks with a cam self-clamping stopper, 2.5 and 5 m long.
4. Tube for electrical wiring.
5. Needle and thread.

Work progress:

1. From construction tape and wiring pipes, loops for arms and legs are sewn using a sewing machine according to the required dimensions, into which length adjusters are built in if necessary.
2. The slings are fastened in a Y-shape and fixed to the surface with a carabiner.
3. The necessary loops are attached to them.

General diagram of fastening all elements:

» Cut 2.4 m from the belt tape. Fold the cut in half. Use soap or chalk to make marks where the main hinges are attached.

» Connect the edges of the cut and stitch them. First, sew one edge with a zigzag, then with a straight stitch, work the tape lengthwise to the opposite edge. Sew two ribbons. Sew the second edge of the ribbons with a zigzag stitch. » Reinforce the loop with additional stitches in both directions.

» Fold the tape to form a loop. Sew the ends together at the base.

» Mark 6 cm sections on the inside of the ribbon with soap or chalk. Connect the two ribbons and stitch them crosswise in the marked places. When adjusting, move the second tape 5 mm to the top. This creates pockets for the carbine that adjust the length of the loops.

» Use the remnants of the free edge of the tape to make a place for attaching a carabiner.

» Cut the clips from the tension straps. » Prepare 2 pieces of belt tape, 115 cm each. » Cut 2 pieces of 15.5 cm each from the pipe. » Thread the belt loop into the pipe sections and secure the clamps to it.

» Secure the clip by sewing the free edge of the tape to its main part. » To prevent the handles from being so slippery, wrap the pipe with electrical tape.

» Final loop for hands:

» Form a loop from the tension strap. The length of the foot loop strap should be such that your foot fits in the sneaker.

» Sew the tightening belt according to the example in step 2 to increase rigidity. » Thread the free ends of the tie belt into the pipe. Sew the ends of the loop closed.

» Place the tensioning strap into the main loop and its ends into the clips. Stitch the edges. » Fasteners for the ends are made of elastic sewn into a ring.

TRX loops - training

In order for TRX training to be successful and bring only benefits to the body, it is important to follow the following recommendations from the authors of the method:

1. Before training, it is necessary to warm up all muscle groups, which should last about 10 minutes. This can be either a basic warm-up set of exercises or cardio exercise.
2. You can exercise daily in the morning or evening, taking 1-2 breaks a week. The duration of each workout is 40-60 minutes.
3. In this case, you can train both for time and for the number of approaches and repetitions.
4. TRX loops are often used for home training, but for beginners it is better to conduct their first classes under the supervision of an experienced instructor, or carefully follow all the tips from the video tutorials that come with licensed equipment.
5. To achieve your goals, it is important to follow a diet along with training. Moreover, hanging loops help both gain muscle mass along with a balanced diet, and reduce the percentage of body fat when cutting.

TRX loops – exercises

There are a large number of functional exercises on hanging loops, but 4 of them are included in the basic complex and are used by both professionals and beginners, who can later modernize and complicate them:

1. Pull-ups in TRX loops
   , which are performed by sagging on loops with a straight body position. The athlete pulls himself to the loops only with his hands, bringing his shoulder blades together as much as possible. The lower the machine goes, the more difficult it is to perform the exercise.
2. Push-ups in loops
   are performed similarly to a standard exercise on the floor, but the workout can be complicated by the height of the loops and the placement of only one leg on the machine.
3. The TRX loop abs
   can be fully worked by performing side turns. To do this, you need to grab the handles of the loops with straight hands and stretch your body into a straight inclined line. Pull your body in one direction or the other without bending your arms.
4. The glute bridge
   helps pump up the buttocks and hamstrings. It is performed lying on the floor with the heels secured in the loops and a smooth lift of the pelvis without lifting the lower back from the floor.

Exercises for Beginners

Bulgarian split squat

Stand with your back to the machine, placing your left foot in it. The body is held straight, the supporting leg is slightly bent at the knee. We move our pelvis back and try to maintain balance, lowering ourselves into a lunge. Carefully return to the starting position and repeat. Do as many reps as possible, rest and switch legs.

King's deadlift

Stand with your back to the machine, placing your right foot in it. The supporting left leg is kept slightly bent. Move your pelvis back and do not bend your lower back, bend forward and reach the floor with your fingertips. We return to the original position and repeat the exercise. Do the required number of repetitions, rest and change legs.

Friends, I remind you that the main thing in sports is consistency, so don’t overdo it, do everything according to plan and go strictly towards your goal. You will succeed.

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Text - Agent Q.

TRX hinges - analogues

TRX training loops are legally a registered trademark. However, many manufacturers of sports equipment have taken the path of creating their analogues, calling their creations functional loops, which differ from the original only in price and some components. For example:

1. Functional hinges WORKOUT Suspension Training Home P1.
2. MPS loops (analogue of the TRX simulator) for functional training.
3. Functional training loops P3-1