Suspension training, loop fitness, home gym are all synonymous with TRX training. Girls, young people, professional athletes and those over 50 have already come to love this area and feel its effectiveness. Together with Vsevolod Shustov, a certified TRX trainer of the Taste and Color project, we understand the phenomenon of TRX loops.
Story
What does the special forces have to do with it? The fact is that it was the special forces man, Randy Hetrick, who invented these trainings. In the late 90s, a US Marine was on a special mission that was constantly postponed, and there was nowhere to train to keep in shape. He threw the belt over the door and began to lift his own weight. A little later, Randy upgraded the system and, instead of a belt, adapted an elastic nylon parachute band for practice. A detachment of infantrymen enthusiastically accepted the innovation, but it hit the masses almost 20 years later.
Our days
TRX (Total Body Resistance) is just the name of the company that pioneered workout loops. But, as often happens, the name has become a household name, and now they simply call the shells themselves. Most fitness centers have groups for these areas. TRX are also popular with professional athletes from the NHL, NFL and NBA.
On the sea coasts, you can already meet girls who have fastened a loop to a palm tree and work out the abdominal muscles. For people who work non-stop and do not have time to go to the gym, such loops are a salvation, because you can work with them anywhere.
Where is the simulator?
An elastic loop can also be a simulator, moreover, one that can be put in a suitcase or bag (the weight of a standard set ranges from 450 grams to 1 kg, depending on the manufacturer). The classic set for TRX consists of slings connected to each other and handles with leg loops, which only need an attachment point (it can be anything and be anywhere, as long as there is a slight rise).
You can fasten the hinges almost everywhere: on the door, on the horizontal bar, on the wall (for a special hook), hook on a tree branch or a summer cottage fence … The main thing is that there is free space within a radius of 2-3 meters. There are no restrictions in time and space: if you want to, get it, attach it ─ do it. The athlete's own body weight is used as resistance during training.
TRX - mix of cardio and strength training
TRX workouts are a versatile workout that combines strength training with cardio, static, yoga or stretching. Interestingly, the simplest exercises (push-ups or squats) with loops turn into complex combinations that involve many muscle groups at the same time.
TRX workouts actively burn calories, and also give a powerful metabolic response (energy continues to be spent for several hours after the end of the session). But this simulator cannot be called a panacea for excess weight either: do not forget that the main weapon in the fight against excess weight is a high-quality balanced diet.
TRX is ideal for people who are not allowed to exert stress on the spine - there is none. The classes are also universal in that they are suitable for people with different levels of physical fitness. The main rule of successful TRX workouts is to choose exercises according to your strength. Will you try? We have selected a starting complex for you.
Bending the knees to the chest from the plank
Line length: long
Stance: plank on straight arms, legs in loops
Starting position: put your legs in the loops and stand in the bar on straight arms, gluteal muscles are tense, socks are pulled over you. As you exhale, bend both knees at the same time and bring them to your chest.
Return: with inhalation, straighten your legs and return to their original position.
Squat with your back to the attachment point
Line length: medium
Stance: on toes with your back to the attachment point, the lines pass through the armpits, body weight on the handles
Starting position: while inhaling with a natural bend of the lower back, pull the pelvis back, then bend your knees, do not put your heels on the floor and drop to 90% in the knee joint.
Return: with an exhalation, straighten the legs and pelvis, additionally tensing the gluteal muscles.
Pull up
Line length: short
Stand: facing the attachment point.
Starting position: lower and bring the shoulder blades, bend your elbows, palms together, press your elbows to your sides. Take a step towards the attachment point to build tension in your back.
Initial phase: lower your body until your arms are fully extended. Maintain the plank position.
Return: starting the movement from bringing the shoulder blades together, bend your elbows without bringing your elbows back, and pull the body to the mount.
Expert:
Vsevolod Shustov
Photo: Getty Images, Taste and Color project press service
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