It’s time to ditch those dumbbells, move those kettlebells to the side, and ignore those weight-training machines. Ok, perhaps not forever, but long enough to add something fresh to your fitness routine. It’s time to switch to TRX! Whether you’re a gym rat or a newbie, TRX is one of the most dynamic and effective full-body workouts around. Read on to know more tips on how to do TRX exercises.
What is TRX?
The TRX System, also known as Total Resistance exercises, is a specialized form of suspension training that requires the use of a TRX Suspension Trainer. This performance training challenges your core by using two simple sources: gravity and body weight.
All you need to do is to attach the TRX straps to a secured spot like a weight machine, a sturdy door frame, or monkey bars.
Depending on your exercise, you will use both your hands or feet to hold onto the straps. To cut it short and easy to understand, a part of your body will be suspended above the floor.
How to do TRX Exercises for Newbies
Ready to work out with the TRX system?
There are hundreds of TRX moves out there. To get you started, here are seven simple TRX moves that anyone at any level can use. Let’s do this!
1. TRX Plank
With the tips of your feet in the TRX handles, and the TRX straps adjusted to a mid-calf height, plank into a push-up position while keeping your hands directly under your shoulders. Strengthen your core and align your head, shoulders, hips, knees, and ankles. Lower your knees back to the ground to release.
2. TRX Chest Press
Adjust the straps so they are fully lengthened. Bring your body to a push-up position while both hands dangle above the ground, taking the TRX Suspension Trainer handles underneath your chest, and your arms extended.
Strengthen your core and place your weight into the handles as you position your elbows out like a push-up. Make sure your shoulders, hips, knees, and ankles are aligned. Push up to start while maintaining your plank.
3. TRX Low Row
With the straps fully shortened, lean back holding the TRX Suspension Trainer handles out in front of you, so your body is at an angle but aligned in one long line from your head to your feet. Bend your arms to 90 degrees as you bring the handles by your ribs and maintain your plank. Strengthen your core, creating a strong plank with your shoulders stretched down and back, and slowly lower your body by extending arms.
4. Triceps Extension
Set both feet shoulder-width apart and grip the TRX handles with your knuckles facing toward you. Begin with your hands about chest height and arms outstretched. Gradually bend those elbows and lean your body forward, while maintaining a straight back. Exhale as you lengthen out, engaging your core.
5. TRX Hinge
Adjust the TRX Suspension Trainer straps at mid-length and hold into the handles in front of you with a 45-degree bend at the waist. Squeeze into the handles and hinge forward. Extend the body to a standing position. Bend at the hip area to return to your starting position.
6. TRX Lunge
With straps adjusted to mid-calf length, one foot placed on both the feet cradle on the TRX Suspension Trainer and standing facing away from the anchor point, ground yourself through your working leg. Push your hips back and lunge down until your front knee is bent at 90 degrees. Strengthen your core and your chest up the entire time. Drive through your front foot using your glute and hamstring to bring you back up. Repeat on the opposite leg.
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7. Downward Dog
With feet wide apart on the ground and a light grip on the TRX handles, push your hips backward while reaching onward, elongating the spine. Take a deep breath, then, with an exhale, push your chest toward the floor while keeping your back flat. Remember to stay heavy on your heels and light on the toes to get a deep stretch in the hamstrings.
For first-timers, set your timer and perform as many reps of each move as possible in 45 seconds. Have a 15-second rest in between each of the seven moves. When you are confident in the moves, increase the time per move to challenge yourself.
Learning these seven movements will help you perform hundreds more of TRX exercises that will help build muscle, burn fats, increase flexibility, and improve endurance. With the TRX, you have no reason not to get that workout. The suspension trainer can be used almost anywhere, at any time.
We hope that you’ll make use of this guide on how to do TRX exercises. It is fast, fun, and effective. By utilizing your body as your machine, TRX will definitely help you unleash your full fitness potential. Let’s do this! Get more tips on TRX exercises.