How to put together a workout with TPX exercises - an overview for a beginner

TRX captivates amateurs and professionals with its functionality: what is the reason for such a stir? In the States they are already using it to their full potential! Find out why it is so popular/

TRX functional training equipment was once used by the US Army and was popular among the Marines. And now it's available to sports fans.

Its most important advantage is the development of strength, flexibility and power without the use of special equipment. The TRX trainer focuses on improving coordination and developing stabilizer muscles.

All it is is 2 slings, which are combined and secured at any required height. Its popularity is growing so much that it is included in the schedules of leading fitness clubs. Also, not so long ago, special studios with a focus on suspended exercise equipment began to open.

If we talk about the TRX trainer and its exercises, there are many video lessons from personal trainers on the Internet. There are different ways, for example, of push-ups: your hands are in loops and your feet are on the floor, and vice versa. The load depends on the direction of movement and the angle of inclination of the body.

Progression in TRX exercises

Classes with slings are carried out without additional weights; the athlete works only with his own body. Because of this, beginners often have questions: “How can I progress without gradually increasing the weight of the equipment? How effective is such discipline? Let us reassure you right away, training with TRX is an effective method of comprehensive body development.

It just has other ways of increasing loads. Let's look at them in more detail:

• Changing body position. Most exercises with loops are performed in an incline position. This achieves deep muscle development. To enhance the impact, it is necessary to reduce the angle of inclination of the body in relation to the floor (that is, lower the body lower). As a result, the load on the muscles will increase;
• Change of foot placement. This method is based on changing the balance of the body. When the athlete leans on his feet widely apart, the exercise is easier. But as soon as you lift one leg or bring your feet close, the stability of the core decreases. This forces the athlete to tense the muscles of the whole body more;
• Change the pace of execution. This simple technique is used not only in TRX training, but in many disciplines. The athlete reduces the speed of the exercise. As a result, the time the body is under load increases, which allows for better loading of the target muscles;
• Reduced recovery pauses. Typically, rest between sets is 40 to 60 seconds. By reducing the rest time to 15-20 seconds, the athlete achieves improved blood supply to the muscles, as well as increased tendon endurance. The results are an increase in strength qualities and a beautifully defined relief.

Time

As for the time you need to spend on exercise: in total, 30–45 minutes is enough to feel exhausted. The point of suspension trainers is that they allow you to use your own weight to your advantage without the need for additional weights.

Thus, you will finally be able to pump up your arms and chest at home, as well as any desired body parts. Your ligaments will also be strengthened. Your sense of balance will definitely not let you down on ice or roller skating.

TRX loops: features, models

Modern athletes have the opportunity to exercise with two generations of TRX loops. Professional athletes are recommended to choose the Professional line. Externally, they differ from other hinge models in color (yellow or black), as well as the “PRO” or “P” marking.

Due to the durability of this type of equipment, it is ideal for group training in a fitness center or gym. Its average service life is 12 – 36 months. subject to regular exercise (at least 5 workouts daily).

For home use, the manufacturer recommends using the Force Kit line of tactical TRX loops. You can recognize them by their color (a combination of black and green shades), as well as by the “T” marking. The original purpose of the loops from this line was to strengthen the muscle corset of soldiers during military service.

Over time, soldiers began using these TRX loops at home, teaching the basic rules of using them to their children, wives and close relatives. So the Force Kit line ceased to be unique and became freely available. Their average service life is 10-12 months, subject to regular exercise (at least 3 times a week).

Types of exercises with TRX straps

It’s not for nothing that training with slings is called universal. Such classes include all types of exercises. Thanks to this, the athlete gets the opportunity to develop many useful qualities and improve physical condition. So, TRX classes use:

• Dynamic elements. They are characterized by active movements, as well as movement of the body in space. Example: Side Lunge;
• Static elements. They are stationary poses with retention of tension in the muscles. Example: Static Plank;
• Plyometric elements. High-speed jumping loads necessary to develop explosive power. Example: Frog Jump.

In addition, with the help of loops, you can conduct effective stretching workouts that improve leg stretching, spinal flexibility, and joint mobility. Sling stretches can also be used to help recover from injuries and help you relax at the end of strength training.

What is TRX training, how did it appear?

TRX training is one of the areas of sports that people who monitor their health began to practice in the 19th century. The official creator of the loop for this type of training is the commander of the naval division of the armed forces, Randy Hetrick.

The original purpose of using TRX equipment (in 1997) was to prepare crew members for the capture of a vessel, which they had to climb onto using ropes. Lacking the necessary equipment to train his team in the confined space of the dock warehouse, Hetrick was forced to find a way out of the current situation.

In order to master the relevant skills, crew members were asked to regularly perform exercises on a “Y”-shaped rope system, one end of which was fixed in the door opening. This development by Randy Hetrick was called "gizmo".

In 2001, Hetrick decided to change his main activity and set himself the goal of finalizing the “gizmo”, and then organizing the industrial production of hinges. Four years later, thanks to the active involvement of investors, Hetrick managed to establish supplies of his sports equipment to the consumer market, renaming the development “TRX” (Total Resistance eXercise).

Exercises for core and buttocks

• Humstring Curl
• Diagonal Lunge (Twist Lunge)
• Supine Crunch
• Overhead back extension
• Mountain Climber
• Hip Raise
• Plank crunch (Suspended Crunch)
• Mountain (Pike)
• Pull Through

A set of exercises for the abdomen

Plank

Muscles: abs, buttocks, shoulders and biceps

Technique:

1. Attach the hinges to a door or any other tall piece of equipment. The ends of the loop should be about 20 cm above the floor.
2. Sit on the floor. The feet should be next to the loops.
3. Place your right foot in the left loop and your left foot in the right loop.
4. Now roll over onto your stomach, supporting your body with your arms.
5. Tighten your abdominal muscles. Make sure your elbows are directly under your shoulders and your neck, back and hips form a straight line.
6. Stay in this position for 30 seconds. Bend your knees and lower yourself to the floor for 10 seconds.
7. Repeat the movement.

Perform 3 sets of 30 seconds.

Butt lift

Muscles: abs, buttocks, lower back and shoulders

Technique:

1. Attach the TRX to a door or any other tall machine. The ends of the loop should be about 20 cm above the floor.
2. Sit on the floor. The feet should be next to the loops.
3. Place your right foot in the left loop and your left foot in the right loop.
4. Now roll over onto your stomach, supporting your body with your arms.
5. Tighten your abdominal muscles. Make sure your elbows are directly under your shoulders and your neck, back and hips form a straight line.
6. Imagine that your stomach is also supported by a loop. Lift your hips up as if someone is pulling on this loop. Make sure your head stays close to your fists.
7. Hold this position for 3 seconds, then return to the plank position.

Perform 3 sets of 7 reps.

Side plank

Muscles: Abs, obliques, glutes and shoulders

Technique:

1. Attach the TRX to a door or any other tall machine. The ends of the loop should be about 20 cm above the floor.
2. Sit on the floor. The feet should be next to the loops.
3. Turn to the left and place your right foot on top of your left.
4. Place your left foot in one or both TRX loops. Keep your right leg over your left leg.
5. The left elbow should be bent and the forearms should be straight.
6. Make sure your left elbow is directly under your left shoulder.
7. Raise your right hand or keep it at your waist.
8. Raise your hips so that your back, neck and legs form a straight line.
9. Hold this position for 30 seconds, then lower to the floor.

Perform 3 sets of 30 seconds.

Raising the body (Sitap)

Muscles: Abs, glutes, lower back, quads and hamstrings

Technique:

1. Sit facing the machine and bend your knees, the loops should hang nearby.
2. Place your heels in the TRX loops and lie flat on the floor. Legs should be straight. Extend your arms above your head. This is the starting position.
3. Raise your upper body, i.e. sit upright. Bend your knees so that your thighs and shins are at a 90° angle to each other. Your hands should touch the sides of your heels.
4. Return to the starting position and repeat the movement.

Perform 3 sets of 10 repetitions.

Knee pull-up

Muscles: lower abs, glutes, lower back, quads, hamstrings and shoulders

Technique:

1. Attach the TRX to a door or any other tall machine. The ends of the loop should be about 20 cm above the floor.
2. Sit on the floor. The feet should be next to the loops.
3. Place your right foot in the left loop and your left foot in the right loop.
4. Now roll over onto your stomach, supporting your body with your arms. The plank is the starting position.
5. Without changing the position of your upper body, bend your knees and pull them closer to your chest.
6. Inhale and return to the starting position.

Perform 3 sets of 10 repetitions.

Exercises for chest and arms

• TRX push-ups (Push up)
• Lat pull
• Tricep extension
• Bicep curl
• Raising arms to the sides (Reverse fly)
• Squat
• Calf Raise
• Pistol squat
• Floating Lunge

Recommended reading on the topic of TRX training and exercises:

• TRX training for all parts of the body with video
• Review of TPX loops: pros and cons, review of applications

Training programs for girls and women

TRX training requires strict adherence to the training program.

This helps athletes not only achieve their goals in the shortest possible time, but also minimizes the likelihood of them receiving injuries of various origins.

Easy course

It is recommended to exercise within this program 2-3 times a week, following the sequence of exercises below:

1. Warm-up – 5-10 min.
2. Classic jump squats - 3 sets of 10 reps.
3. Arm curls – 3 sets of 12 reps.
4. Arm extensions – 2 sets of 14 reps.
5. TRX – pullover – 3 sets of 10 reps.

6. Buttock raise – 2 sets of 15 reps.
7. Static plank – 30 sec.
8. Side lunges – 2 sets of 15 reps.
9. Walking on hands in planks (back and forth) – 4 sets of 10 steps in each direction.
10. Cool down – 5-10 minutes.

Endurance

To develop endurance, it is recommended to perform the following exercises at a medium or fast pace, 4-5 times a week:

1. Warm-up – 5-10 min.
2. Lunges with parallel balance – 3 sets of 12 reps.
3. Arm curls – 2 sets of 20 reps.
4. “Mountaineer” – 3 sets of 18 reps.

5. Body rotations – 4 sets of 15 reps on each side.
6. “Bicycle” - 3 sets of 25 repetitions.
7. Classic squats - 40 reps.
8. Reverse plank leg raises – 3 sets of 10 reps.
9. Reverse push-ups – 4 sets of 20 reps.
10. Cool down – 5-10 minutes.

For drying the body for a week

To reduce fat mass, it is recommended to exercise 2-3 times a week, performing the exercises below at an average or slow pace, having previously prepared the body for physical activity.

Sequence of exercises:

1. Warm-up – 5-10 min.
2. Classic lunges with legs placed diagonally - 3 sets of 15 repetitions.
3. Leg raises from a supine position – 5 sets of 20 repetitions.
4. Lunges to the right - left - 3 sets of 15 repetitions for each side.
5. Lateral jumps – 4 sets of 10 reps on each side.
6. Frog jumps - 3 sets of 20 reps.
7. Classic jump squats - 3 sets of 20 reps.
8. Lowering onto your elbows while standing in a plank position - 45-60 minutes.

9. Spider push-ups - 3 sets of 15 reps.
10. Cool down – 5-10 minutes.

Full body circuit training in half an hour

You can exercise on TRX loops even if you don’t have a lot of time. The complex below is designed for 30 minutes. If performed regularly (at least 2-3 times a week), the athlete will get rid of excess fat mass, while increasing muscle mass.

Before circuit training, it is recommended to warm up and then cool down; number of laps – 4-5, depending on the girl’s physical fitness.

Training sequence:

1. Triceps push-ups – 15 times.
2. Bent-overs with TRX loops – 10 reps.
3. “Mountain climber” with alternating legs turning to the right and left – 15 repetitions.
4. Lifting the buttocks from a side lying position - 10 repetitions for each side.
5. Classic squats, standing on one leg - 12 repetitions for each leg.

Split for gaining muscle mass

To gain muscle mass, girls are recommended to do split programs. Their goal is to effectively work out individual muscle groups.

For example, to gain muscle mass in the lower body, the following program is suitable:

1. Warm-up – 5-10 min.
2. Pistol squats - 3 sets of 15 reps.

3. Lunges on one leg, in which the second limb is secured in a TRX loop - 4 sets of 10 repetitions for each leg.
4. Classic lunges - 2 sets of 20 repetitions for each leg.
5. Diagonal lunges – 4 sets of 12 reps for each leg.
6. Side lunges – 4 sets of 10 reps for each leg.
7. Deadlift – 3 sets of 15 reps.
8. Cool down – 5-10 minutes.

Common mistakes when practicing with loops

Despite the fact that classes are carried out only with your own body weight, it is necessary to proceed with exercises on slings with caution. Otherwise, the athlete risks getting an unpleasant injury. Let's look at the most common mistakes:

• Lack of warm-up;
• Tempo too high;
• Incorrect posture.

Also, check out the recommendations of a professional TRX trainer. From the video you will learn about 6 “sins” when working with loops and get useful tips.

How and where to practice

TRX training is a type of sport in which the location of the exercises does not matter, since the loops, if desired, can be installed in any area.

When organizing the upcoming training, the athlete is recommended to follow the advice of professional fitness trainers:

• before performing exercises from the main part of the complex, it is necessary to warm up at a slow pace (signs of an athlete’s body prepared for further stress are a rapid pulse and more elastic muscles);
• It is recommended to increase the load gradually, making the exercises more difficult as the body adapts (for example, when breathing stops during training, but the pulse remains unchanged - this means that the effectiveness of TRX training is significantly reduced);
• exercises with TRX loops should be performed daily or at least 3 times a week;
• the time of playing sports does not matter (professional athletes perform exercises 2-3 times a day, while evenly distributing the load);

• When exercising with TRX loops, it is necessary to consume a sufficient amount of fluid (it is important to avoid dehydration, symptoms of which include dry mouth, as well as weakness and tremors in the limbs).

TRX exercises reviews

TRX loop trainers have become so rapidly gaining popularity that it’s time to figure out what’s special about them?

Petr Tumashov, instructor at the TRXSPB training room, calls them the best universal simulator for functional training:

With TPX you can do many different things, and because of this, any other fitness becomes unnecessary. It is the unstable position during training that allows you to better work not only the external muscles, but also the deep stabilizers.

This improves posture and develops the whole body as a whole. Of course, its small dimensions are also an advantage: you can put it in your bag and go. You can take it on a business trip or vacation. All you need to do is find a strong support to attach the hinges to, or throw the hinges behind the doorway. The simple 5 exercises below will give you a complete workout.

If we return once again to the popularity of the TRX, it is worth saying that in 2009 in the States it was recognized as the best. Of course, with its help you can make your arms stronger and your buttocks firmer.

In addition, his fans are stars - Jennifer Lopez, Demi Moore, Cameron Diaz, Madonna - whose job is to look as sexy and beautiful as possible. And this also depends on the level of health.

In the USA, they love sports very much; they are constantly developing different systems for burning fat and gaining lean muscle mass and nutrition for weight. Let's also keep up with modern times and strive in every possible way for a healthy and active lifestyle.

Advantages (pros) of TRX

Let's tell you some advantages (advantages) of TRX training loops, which are so popular in any fitness center , among completely different sports, due to their versatility.

Diversity

Depending on the goal, training on TRX can be done in any way by choosing a training program. At the same time, when changing the direction of development of certain qualities and skills , the same equipment is used.

The load changes naturally , which promotes progress in results.

Variety of TRX workouts

Efficiency

With the right training program, TRX training can be aimed at working all muscle groups. Moreover, most basic exercises involve a large number of muscles, stabilizer muscles and ligaments .

If necessary, strength training can be combined with cardiovascular training.

No injuries

Exercises on TRX are performed with part of your own weight, that is, the muscles and ligaments do not experience excessive stress. Moreover, by practicing on TRX loops, you can not only preventively avoid many injuries , but also develop programs that allow you to recover from existing injuries.

Minimal risk of injury when exercising on TRX

In combination with the use of kinesio taping (application of a special elastic cotton tape), training in this direction will ensure the health of joints and ligaments.

Independence

With TRX training loops you can easily train at home or in open areas . This does not affect the efficiency in any way. At the same time, save time and money spent on going to the gym.

The TRX kit is compact and does not require special conditions for installation, which will allow you to take it with you on trips without interrupting the training process.

In detail, the correct technique for performing the exercises can be viewed on YouTube .

Power and TRX

Taking sports supplements - isotonics, energy drinks, creatine, beta-alanine, bcaa amino acids and pre-workout complexes will help you increase your endurance during training. These sports nutrition products are specifically formulated to improve performance in sports and fitness for men and women. Just add it to your diet and go ahead to conquer new heights!

Advantages and disadvantages

Let's start with the pros, as there are many of them:

• The simulator is universal. Both beginners and professionals can do TRX. You can always choose a set of exercises for losing weight, developing strength, muscle endurance, or cardio. Fits well into circuit training (the machine is always free).
• Ease of use and portability. The exercise technique is simple, and the composition of the simulator is even simpler. If your home has walls, ceilings or doorways, it will suit you. And if suddenly this does not happen, then throw the exercise machine in your bag (it takes up almost no space) and go exercise outside!
• Working with your own weight. There is no need for heavy hardware and expensive exercise equipment. You can only get injured during exercise if you overdo it. Thanks to this, this type of training is well suited for girls and women.
• This is useful. There aren't many exercises you can do to strengthen the deep stabilizers of your back and spine in particular. Properly selected exercises will help patients with diseases of the spine and joints, in particular with intervertebral hernia and diseases of the musculoskeletal system.

Now let's move on to the disadvantages of this type of training:

• Cost of the simulator. All the fun will cost you at least a couple of thousand Russian rubles. Decide for yourself, I don’t consider this a serious drawback compared to the functionality of the equipment.
• You won't be able to lift weights. Male fans of heavy metal can now chuckle condescendingly, but I myself have watched how these fans, after 30 minutes of working in limbo, happily changed their minds.

Where did you buy TRX? Their price and what is included?

We walked through large sports stores in the city and didn’t come across any loops. They can be purchased from various online stores and delivered to your home. On one resource we chose American (not original) and hinges from our manufacturer (they took them here. Not an advertisement :)). They bought it for 4,000 rubles, and foreign ones are 4 times more expensive. In quality they differ little from each other.

By the way, I note that there were amateurs who did not want to pay just for the idea and buy original devices. They assembled a similar simulator from suitable materials and shared the diagrams on the Internet. The main thing is that there is a sling tape with handles in the form of loops (at the ends). 2 types of fasteners are also required. Those who purchase the original simulator are sent videos by e-mail.

The configuration of our loops was as follows:

• A carbine that can withstand up to 250 kg, but there are different sets. There are carabiners designed for a load of 120 kg. Directly loops, the handles of which are rubberized and your hands do not slip on them.
• The 1 m extension goes to the carabiner and it will be possible to attach the loop directly to the ceiling, to a horizontal bar or tree.
• The kit includes fasteners used for a regular door. It's a loop with pads made of foam. The fasteners are located on the outside of the doors. Close the door properly and hook the TRX hinges + carabiner to the loop coming from the pad.
• Sold with handbag and bracelet.