TRX loops - the best exercises and training programs

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What you need

• rubber hinges

CrossFit attracts athletes from all over the world with its variety of training processes. Unlike other strength disciplines, here athletes are practically unlimited in the choice of equipment. You can train anytime, anywhere, using any sports equipment or weights. The choice is not limited to just dumbbells, barbells, kettlebells and horizontal bars. Many athletes successfully use exercises with rubber loops in the training process. The loops come in different lengths and stiffness and work on the principle of an expander - they are difficult to stretch, but they simply compress to their original state. With their help, you can work out almost all muscle groups of our body.

In this article we will look at how to do exercises with rubber loops correctly, and what results can be achieved with their help.

Goals

Training with rubber loops allows girls to achieve the following results:

• Improve your figure
  . Using loops you can perform hundreds of different exercises for all muscle groups. The girl becomes a sculptor of her own body and can change proportions in any direction at will. This requires knowledge, which we will give you below;
• Get rid of problem areas
  . The result is achievable both with the help of rubber loops and thanks to Mini Bands, which are aimed at pumping small areas;
• Improve overall appearance
  . Exercise removes toxins that have accumulated in the body for decades. The lymphatic system is cleansed, the pollution of which causes bad skin, rashes and dermatitis on any part of the body. Lymph pollution slows down a girl physically and mentally, leading to the development of tumors. All this is reflected in your appearance;
• Improve health
  . Regular work with loops improves the condition of the cardiovascular, respiratory and hormonal systems. This is especially true for ladies who lead a sedentary lifestyle. Due to rapid technological progress, people have not had time to adapt to office chairs, as a result of which age-related diseases are becoming much younger. Home workouts with rubber bands are an opportunity to heal and increase your quality of life;
• Improve mental state
  . During and after training, the girl receives pleasure hormones, and also drives a huge amount of oxygen through the entire body. We get a paradox: we come to training tired, exhausted and in no mood, and after 20 minutes the whole world is at our feet. The psychological load goes away, concentration on physics appears, which gives a colossal surge of energy after training;
• You become a more attractive, developed and fulfilled woman
  . This attraction comes from within. This is not about magic: during proper training, the internal reward system injects so many happiness hormones into the blood that the charge of vigor is enough for the next 2-3 days. From a depressed, driven “vegetable” we turn into an energetic, cheerful girl.

Rubber loops for women can be a chance for a second life, a new youth. But only if you use them correctly.

The vast majority of women, instead of achieving the above results, drive themselves into states that worsen their lives.

Manufacturers of exercise equipment write bright slogans, talk about the results that can be achieved, but forget to inform about how exactly to achieve what you want.

We will correct this massive oversight.

Advantages and disadvantages

An expander is a universal piece of equipment that can be used both in the gym and outside of it.

It has a number of advantages that made it popular:

• versatility - suitable for a wide range of exercises;
• compactness - the expander can be easily taken with you anywhere, therefore, you can train on vacation or on a business trip, where there is no access to a gym;
• safety from injuries – loops smoothly load muscles and joints, eliminating the risk of injury;
• efficiency - due to the fact that expanders come with varying degrees of load, you can work out almost all muscle groups no worse than with hardware;
• a wide range of uses - loops are used at home, in gyms, and also for rehabilitation after injuries.

Does this inventory have any disadvantages? As such, no. Perhaps there may be an unpleasant sensation from stretching the rubber on the skin.

However, despite all the benefits, I will say right away that it is impossible to completely replace power loads with the help of an expander.

You can do this only for a while or use it as an addition.

Exercises with rubber loops for women

The following exercises can form the basis of your training:

Exercise No. 1. Squats with loops

Goal: pumping up the legs and buttocks

Additional muscles: All muscles in the upper and lower body receive static load.

Technique:

Step #1. Starting position. Keep the loops at shoulder level.

Step #2. As you inhale, move your pelvis back and squat to parallel. We look at the point we looked at in the starting position. The back is straight.

Step #3. As you exhale, we return to the starting position.

Comment: the main exercise for pumping up the lower body.

Exercise No. 2. Lunges with loops

Target: buttocks and legs

Additional muscles: all muscles of the upper body receive static load.

Technique:

Step #1. We fix the loop at shoulder level, as shown in the photo.

Step #2. As you inhale, bend your working leg at the knee joint. We look at the same point as in the initial position. The back is straight.

Step #3. As you exhale, we return to the starting position.

Comment: the best exercise for pumping up the gluteal muscles. We put it first if the buttocks are a priority.

Exercise No. 3. Standing press with loops

Target: shoulders, triceps, upper pecs

Additional muscles: biceps, forearms, trapezius, back muscles.

Technique:

Step #1. Keep the loops at shoulder level. The elastic band is in the palms, we are preparing to push it up.

Step #2. While inhaling, we straighten our arms at the elbow joints and squeeze the loops to the limit.

Step #3. As you exhale, we return to the starting position.

Comment: The best exercise for shoulders is with loops. Helps in eliminating fat deposits in the triceps area.

Exercise No. 4. Extension of arms from behind the head

Goal: pumping up the triceps.

Additional muscles: forearms.

Technique:

Step #1. Starting position. We hold the loops on half-bent arms.

Step #2. As you inhale, extend your arms at the elbow joints until they stop.

Step #3. As you exhale, we return to the starting position.

Comment: the best exercise with loops for pumping up the triceps. Allows you to eliminate the problem area on your hands.

Exercise No. 5. Arm raise with loop

Target: pectoral, posterior, middle and anterior deltoids, arm muscles

Additional muscles: forearms, trapezius, back

Technique:

Step #1. Hold the loop in front of you.

Step #2. As you inhale, we spread our arms with loops to the sides, to the limit. We feel the tension in the target muscles.

Step #3. As you exhale, we return to the starting position.

Comment: The optimal core exercise for women. Does not contribute to the formation of excess muscle mass, improves posture.

Exercises with rubber loops can be found in the following videos:

How to choose a trainer to suit your needs

It makes more sense to purchase a set of several loops to alternate the load

Rubber loops - the simulator looks simple. In fact, these are simply ring-shaped strips from 1 to 10 cm wide and 1 m long, made of durable elastic material. Sometimes they are equipped with comfortable handles, but more often they do without them. When stretched, the length of such a tape can reach 3 m, but whether you will be able to reach the projectile to its strength limits will be determined by its resistance force. It is precisely in order to mark this indicator - and not at all for the sake of raising the mood of buyers - that the ribbons are painted in different colors:

• orange and yellow bands are intended for beginners, their resistance force does not exceed 22-25 kg;
• lilac ones will give you resistance from 11 to 36 kg, which makes them an excellent piece of equipment for warm-up or simple basic exercises;
• for green and blue ribbons this figure ranges from 17-22 to 54 and 68 kg, this is a simulator for serious loads and experienced athletes;
• the resistance of dark orange bands reaches 77 kg, which a beginner may simply not be able to cope with;
• black ones with their 90 kg are intended for professionals.

If you come across a training device from a manufacturer that does not have the habit of painting its products in all the colors of the rainbow, read the numbers printed on the surface of the tapes. The first of them will indicate the initial resistance, and the second will indicate the maximum load.

TRX loops came into the sport straight from the training arsenal of the Marines.

Trx loops are strips of durable fabric used to secure one half of the body in a semi-hanging position - this makes the exercise more difficult due to the instability of the athlete’s position and makes the training program more effective.

Workout Supplement

Loop exercises are strength training exercises that are one of two types of physical matrix. To improve results, you should add aerobic training to the rubber:

1. Jumping rope;
2. Run;
3. Swimming;
4. Walking or cross-country skiing;
5. A ride on the bicycle;
6. Nordic running or walking;

You can choose 1-2 exercises that you like.

An option for beginners is to work only with a jump rope. Or just running.

How does the body react to training using a TRX machine?

When you start using suspension loops, your entire core muscles begin to work and their strength increases 10 times. Even if you're doing arm exercises, the loops and gravity pull provide resistance and engage those muscles. All this helps improve flexibility and improves the sense of balance. By the end of the 60-minute workout, you will feel pleasantly tired.

Moreover, training with TRX feels less like a punishment and more like a game. You will enjoy every minute. All you need to do is find a suitable place to attach the machine. Now let's start doing exercises with TRX loops.

Graduality

Girls tend to get fired up with a desire to change their lives and just as quickly burn out. The main reason (besides laziness) is improper training. Overtraining in the first stages of working with loops leads to the following consequences:

• During and after exercise, a lot of stress hormones are released. The postulate “Training is stress” is consolidated at the unconscious level. The following training sessions take place with a subconscious rejection of the possibility of incorporating training into your lifestyle;
• With each activity, your stress level increases. You are giving your body more stress than it can handle. Over time, the condition becomes completely deplorable, the thought of training causes an attack of nausea;
• After 2-4 weeks of training, everything ends. If a girl has enough willpower to force herself, she simply destroys her nervous system, overtraining, nervous exhaustion and risks ending up in the hospital.

It usually does not reach the most deplorable conditions. We demonstrate them so that you understand the importance of gradual progress and a smooth start to training with loops.

Training frequency

To the question “How often to train with loops?” corresponds to the principle of supercompensation. He divides the training process into the following phases:

1. Injury
   . Muscles are damaged, all body systems are stressed. Injuries occur during training. This phase is an incentive to achieve the results we talked about at the beginning, but does not guarantee them;
2. Recovery
   . Muscles and all body systems gradually return to the initial level. After recovery, the body returns to pre-workout levels;
3. Supercompensation
   . The body accumulates additional resources and creates a reserve in the form of muscles, strengthening the nervous and hormonal systems. You need to train only in the supercompensation phase!
4. Loss of super compensation
   . This happens if the girl has not trained in the supercompensation phase. The body returns to its pre-workout state and progress is lost.

We focus on supercompensation in the muscular system.

Signs of supercompensation:

• Muscle pain and discomfort disappears in the target group. At the same time, another muscle group may ache and be in the recovery phase;
• Mental freshness and a desire to train appear.

On average, we train one muscle group 1-3 times a week.

We avoid going through the “Training-Recovery” cycle – this is overtraining.

The cycle “Training-recovery-supercompensation-loss of supercompensation” is undertraining.

Correct training occurs in the supercompensation phase, when the body is ready for it. Only such training gives maximum results.

Types of expanders

Before moving on to the basics of training with this equipment, I want to show you how versatile this product is. There are a wide variety of types of expanders.

Let's start with the fact that they can be classified into two types: spring and rubber. Further gradation includes such types as wrist, shoulder (chest), tubular (ring, figure eight and double figure eight, spider), tourniquets and latex tapes.

Moreover, the spring expander does not include all subtypes, but only the hand, shoulder and stick exercise equipment. In addition, with the advent of modern materials such as latex, springs are becoming a relic of the past. In this regard, the question is: which expander is better, rubber or spring? - you can answer that it is rubber, but with a small reservation. The leaders among hand exercisers are still products using springs.

One article is not enough to talk about all types. Therefore, today we will look at rubber expanders in detail.

Programs with rubber loops

A comprehensive full-body workout program might look like this:

Monday. Legs, buttocks, abs, back

Wednesday. Chest, shoulders, arms

Friday. Legs, buttocks, abs

Saturday. Aerobic training

Recommendations

• Exercises with an expander for the back must be performed after at least a simple warm-up.
• For beginners, it is important to start with rubber with a minimum degree of hardness and increase it according to your strength and capabilities. Advanced athletes need to use high rigidity (fold in several layers) and use additional equipment in training for better resistance.
• It is recommended to work through each exercise smoothly, at an average pace, feeling the muscles. If necessary, you can increase the number of approaches or the hardness of the rubber.
• It is better to perform exercises in comfortable sports shoes to avoid injuries.
• Check the equipment for damage and scuffs before training so that the elastic band does not burst during training.

Comments

The following recommendations will increase the efficiency of your training:

• Remember about nutrition
  . To lose weight, you need to create a deficit of 300-800 calories from your daily value. To maintain shape and smoothly gain muscles (improving your figure), we create a balance between spending and receiving energy;
• A healthy lifestyle and quality sleep contribute to achieving all of the above results
  . A healthy lifestyle promotes the release of hormones that will make you more productive in training and in life;
• Work with loops to your own satisfaction
  . If you catch yourself having thoughts like “How difficult this is... but that’s okay, I’ll endure for the sake of the result!”, get rid of them as soon as possible! Working out is a part of life that you enjoy. It is with these thoughts that you need to approach working with loops. Only in this case the result will be fast and maximum.

Cons and contraindications of TRX

The TRX simulator does not have many disadvantages:

• additional costs for installing permanent fasteners in the wall (preferably in the ceiling);
• availability of free space - 3-4 steps forward and to the side from the vertical projection of the attachment point on the floor;
• the possibility of spraining ligaments due to incorrect technique for performing complex exercises;
• injury from falls, possible if hinges with cheap connecting fasteners were purchased;
• a large number of fake loops.

The list of contraindications to exercise is no wider than that of other types of fitness. But let us once again clarify the fact that some of the exercises will help to quickly and effectively strengthen the muscle corset in case of back problems, including lumbar intervertebral hernias, and others will help to recover from lower extremity injuries.