If you are stuck in your regular strength training next to running, I have a great tip for a tool which is not only fun but also great for mixing up your workouts and very efficient: TRX-training with Suspension Trainer.
What is TRX-training?
TRX, which is also called sling training, is another word for Total body Resistance Exercise, and is a unique form of training invented by the US elite soldier Randy Hetrick, who was a U.S. Navy SEAL many years ago.
Back then Randy needed a tool which would only take up very little space and keep him in shape. This prompted him to develop a tool which was later redeveloped into the tool known today as the TRX Suspension Trainer.
The principle behind TRX-training is that a tool in the shape of a rope or other kinds of sling tools is attached to a solid anchor point and then its only your imagination which sets the limit for which muscle groups you can work on.
The smart thing about TRX is that it is your own body weight which forms the basis for your workout. The more you increase the angle from the placement of your feet to the handles, the more you increase the load of the workout. And therefore its easy to change the severity of the workout just by taking a step forwards or backwards.
At the same time, the tool is very travel-friendly - regardless if you are going to work, going to your summer hideout, heading for the the gym or travelling. A perfect tool for the busy athlete.
The advantages of TRX-training
TRX-training is not only travel-friendly or easy to complete but also provides you with a an enormously efficient workout with simple exercises. This tool helps you to work on your complete body and works on your strength, your mobility, balance and flexibility in most exercises. When you work out with TRX there is a great deal of focus on your core muscles which is severely strengthened through this form of exercise.
In the video below, you can watch how easy it is to install the Suspension Trainer. It only takes a solid anchor point which your gear can be attached to thanks to the smart carabiner.
How to install the Suspension Trainer
- The lock: If you want to extend the tool, you only need to press the lock and pull on both ends of the strap. If you want to shorten it, you only need to pull on one part of the strap.
- The handles: The Suspension Trainer has two different handles: The plastic handle is for the hands while the strap handle below is for your feet.
- The straps: The straps can be adjusted to make the tool fit the length of the exercise in question.
Full body program: 7 great exercises for your complete body
You will find 7 great exercises below which work on your complete body in a fast and not least efficient way. I recommend doing exercises with 30 repetitions. It you are just starting out with TRX, it will suffice to go through the program once during the first couple of times. Then you can increase it to two or three times to reach the optimal effect of your training.
Exercise 1: Squat
Primarily works on: Front - and back of your thighs and buttocks
Exercise 2: Lunge
Primarily works on: Front - and back of your thighs and buttocks
Exercise 3: Row
Primarily works on: The wide muscle of your back, upper part of your back, biceps
Exercise 4: Chest Press
Primarily works on: Chest
Exercise 5: Triceps Extension
Primarily works on: Triceps
Exercise 6: Deltoid Fly
Primarily works on: Shoulders, upper part of your back
Exercise 7: Standing Roll Out
Primarily works on: Core
Enjoy your workout!
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