Features of training with TRX loops, review of exercises

Workout Features

The TRX system is a form of loop training to simultaneously develop strength, balance and flexibility. It uses equipment developed by US Navy SEAL Randy Hetrick - to exercise in the field, he invented and created the first TRX trainer with a base of durable adjustable straps. After his service, Hetrick spent a lot of time developing the idea, and ultimately the Total Body Resistance Exercise equipment was born, which translates as exercises with varying resistance levels.

Most movements do not have the usual support for the legs. To hold on, you need to use your core muscles and stabilizers. Habitual push-ups, pull-ups, lunges become difficult, the athlete receives a serious load in a short period of time.

The American company TRX, a leader in the production of suspension training equipment, relies on the experience of military personnel, coaches, athletes and emergency specialists.

TRX loops are equipment developed by US Navy SEAL Randy Hetrick

Functional trainer allows you to effectively work out your entire body

To perform any simple exercise, you need to use your core muscles and stabilizers.

Advantages and disadvantages

TRX exercises are equally beneficial for men and women. Suspensions are especially appreciated by fans of the HIIT mode for intense muscle work at the right pace without shock load on the joints. Classes develop coordination, improve metabolism, increase functional strength and endurance. Benefits of the workout:

• TRX has many elements to strengthen the arms, upper body, back and abs, almost every exercise with loops uses stabilizer muscles;
• with most movements, the front and back surfaces of the legs and the muscles of the lower part of the body are actively working, plus you can perform targeted training for the buttocks;
• exercises on loops in a unique way build strength, train flexibility, balance, muscles that have never been involved before are involved in the work;
• the system does not place an axial load on the spine and protects the joints from the impact typical for running or jumping;
• you don’t need a lot of space, you can exercise anywhere - in the fitness room, on the street or at home, you only need a reliable support for attaching the belts.

TRX is an ultra-intensive workout for limited time and space that helps you get or maintain good athletic shape, but it has contraindications, which means it is not suitable for everyone. Instability of the harness can be dangerous for those with a history of joint or back injuries. TRX should not be used for pain of various types (muscles, joints) or problems with coordination.

TRX exercises are equally beneficial for men and women

Almost every loop exercise uses stabilizer muscles.

With the help of TRX training, athletes build strength, train flexibility, balance

The system does not place axial load on the spine, and the joints do not suffer from impact

Level of training

In order to treat training on the TRX simulator wisely, we will divide my subscribers into three target audiences, each should choose the complex that suits them best.

First level: Beginner

You are just about to start regular exercise, but of all the exercise machines you only have TRX. If you answered yes, do only basic exercises and a moderate number of approaches. After a month of regular classes, start adding exercises with other units (dumbbells, crossbar, barbell), after 2-3 months from the date of start of regular classes, move on to the next stage.

Level two: Endurance

You’ve been training for a long time, focusing mainly on home workouts, but you also decided to try loops. You won't be surprised by classic approaches, so just add this machine to your classic program - like endurance training. If you follow the sequence, ladder format, multiple sets of 3 exercises. In a month you will write to me about your results.

Third level. Metabolic

For those who have been training both in the gym and at home for a long time, loops will be an ideal addition to build rational metabolic training. This is exclusively hardcore: circuit training for endurance, the maximum number of repetitions and rivers of sweat and tears to allow the muscles to appear from under the fat.

Selecting TRX loops

The simulator kit contains only 3 parts: slings with TRX loops, an extension cord and a mount with which the equipment is installed on ordinary doors. A reliable carabiner is a guarantee of safe training. Advanced TRX models feature high-alloy steel elements that can withstand 159–317 kg of weight. What else you should pay attention to when choosing:

• the slings must be durable, have a length fixation system in order to quickly move from one exercise to another;
• Leg straps are comfortable with adjustable volume;
• the stabilizer guarantees an even length of the belts;
• The limiter prevents the lines from slipping.

Also for training you will need sportswear made of breathable fabric that allows you to move freely and confidently. Sneakers are quite suitable for footwear. Foam grips and a padded hinge guard keep your palms blistered, but a pair of heavy-lifting gloves will also come in handy.

TRX loop design

Reliable carabiner that can withstand up to 300 kg of weight

Adjustable straps

Slings with the ability to fix the length

How to choose hinges

If possible, it is better to purchase original exercise equipment from an American brand. They are distinguished by their high strength and the quality declared by the founder of the program. From the original lines you can choose:

• Suspension Trainer - a standard set with the equipment itself, instructions and video training;
• Home TRX fitness - similar, but with special fasteners for doorways;
• PRO Pack-3 and Force Kit Tactical - have a wide variety of mounts and fitness bands to increase the load with progress, as well as an extension that allows you to attach to trees, horizontal bars and other possible surrounding objects without loss of functionality.

Branded products also have disadvantages - the high price per set. For beginners, a basic one or for home training is suitable. If the sport is suitable, you can choose the advanced option.

Effective exercises

Forget about weights or endless repetitions, exercises with TRX loops provide high intensity workouts in short bodyweight workouts. At first glance, the loops do not seem like a serious exercise, but after a few minutes the body will feel how difficult the movements are. Many of them are familiar to everyone, but will become more difficult with loops:

1. Plank. They start from a static position, supported on their hands or elbows, their legs are threaded into loops and are suspended above the floor. At advanced levels, they perform a side stand or add dynamics: twisting, spreading the legs, “walking” with the arms, lifting the body or buttocks, pulling up the knees.
2. Push ups. The body is tilted forward, balance is found on straightened arms with loops. The elbows are bent, bringing the body closer to the handles and returning to the starting position. Changing the angle or position of the arms involves the biceps or triceps. The modification is made more difficult by leaning the body forward, placing the feet narrowly, or standing on one leg.
3. Traction. The straight body is tilted back so that the angle with the floor is approximately 45 degrees, holding the hinges with both hands. Bend the elbow joints, bring the shoulder blades together, and pull the loops to the chest. To shift the load, perform head pulls, with arms extended or raised (pullover), with knees bent (in the “table” position), with support on one leg.
4. Squat. Stand facing the fulcrum, straightened arms with straps in front of you. Perform a squat, overcoming the resistance of the slings. At advanced levels, they add a jump lift, a modification with a turn and touching the floor with one hand, and a pistol squat.
5. Lunges. With low strap fastening - when one leg is bent at the knee and is in a loop. Exercises with a high suspension can be varied by changing the difficulty. One variation is changing legs while jumping (plyometric lunges) without touching the floor with the other leg (with balance) or moving diagonally.
6. Leg bending and spreading. Starting position - lying on the floor, feet in loops, pelvis raised above the floor. In complicated exercises, the pelvis is raised high, movements are reproduced as when walking or riding a bicycle, body turns are added, and the head and shoulders are raised.

TRX equipment is sold with cards, posters, or a DVD that shows basic movement diagrams. For beginners, classes with an instructor are a good option. The specialist will show you how to set up the belts, perform each exercise correctly, monitor your tempo and technique, and make sure that the right muscles are working.

Lunges

Push ups

Plank

Single leg squats

Leg spread

Facial thrust

Leg Curl

A few words about contraindications

Before you start training, you should definitely consult your doctor. This must be done so that the trainer can choose the right set of exercises. People suffering from cardiovascular diseases and respiratory problems should be especially careful. Persons who have undergone operations should refrain from such stress. Also, loops are not suitable for those who have chronic problems with:

• liver,
• kidneys,
• spine.

You cannot attend classes if you have high blood pressure, inflammatory processes in the body, exacerbation of hemorrhoids or epilepsy.

Trainer's recommendations

The principle of the TRX system is that the athlete hovers above the floor, pulls up or pushes off the straps to overcome resistance. It is often necessary to maintain a balance, which redistributes the load. Training programs are divided into 3 levels depending on the initial physical fitness.

Classes begin with a thorough warm-up, and at the end take 10–15 minutes to thoroughly stretch tired muscles. Inhalation is always done with effort, exhalation in the negative phase. The first workout will seem difficult, but TRX forces you to overcome yourself, open up your body’s capabilities and move up the difficulty scale.

1. For beginners, no more than 10 simple exercises are selected that load the muscles of all zones. Static planks, arm raises, simple lunges, squats and leg curls are suitable. To reduce the load, at first you can spread your legs wider or tilt your body less.
2. At the intermediate level there are more elements and the complexity is higher. Includes dynamic planks, plyometric lunges with balance, biceps and triceps rows, pull-ups, exercises that imitate the movements of mountain climbers or cyclists.
3. Advanced TRX programs - complete metabolic training. The exercises combine push-ups with pull-ups or butt lifts, planks with leg crunches or leg raises, lunges with jumps (burpees).

Unique exercises are useful for beginners for losing weight and developing endurance. But the exercise machine also effectively helps experienced athletes stay in shape. It is not without reason that TRX training is used in the training of special forces or players in professional sports leagues.

Beginners should choose the simplest exercises possible.

As you master the basic program, it is recommended to make your workouts more complex.

Advanced TRX programs - complete metabolic training

Regardless of the athlete’s level of training, it is important to give tired muscles a good stretch at the end of the workout.

Common Mistakes

Competent training begins with following the rules. First of all, this is the habit of checking the condition of the slings, carabiners, and the reliability of fastenings before the start of each lesson. Secondly, it is the confidence that all movements are performed technically. The purpose of the classes is to load the necessary muscles with work and prevent mistakes that lead to pain or damage to the back:

• incorrect adjustment of the length of the straps distorts the biomechanics of movement - exercises require different lengths of the TRX loop (yellow marks on the straps serve as a guide for correct adjustment);
• jerking can lead to injury - you need to take the correct starting position so that from the moment of start all movements are carried out smoothly under full control;
• slack in the lines reduces the intensity of the load - TRX straps should be tight from the first to the last second of the exercise;
• placing your arms too low leads to chafing on your forearms—training on the TRX will not lose effectiveness if you hold your arms a little higher so that the straps do not touch your shoulders;
• deflection in the lower back or back significantly increases the risk for the spine - during the exercise you need to maintain an even position, your legs and body should be firmly fixed in one line.

When beginners try to perform complex professional exercises, it is not only useless, but also dangerous. Aerobic loop training requires a basic level of fitness and coordination. Even the simplest TRX exercises will give the maximum benefit if you start with the basics and gradually increase the complexity of the program.

TRX training forces you to fight gravity, each exercise requires such work of the body that the muscles just burn. The continuous circular flow from one element to another gets your heart rate up, effectively burns calories and builds strength. Athletes enjoy an activity that feels like a fun game, while at the same time allowing them to test their abilities and effectively improve their physical fitness.

TRX loops should be kept tight throughout the entire workout; sagging will reduce the effectiveness of the workout.

It is important to maintain an even position, legs and body must be firmly fixed in line

Beginners should not take on technically difficult exercises, as this can lead to injury.