8 advanced trx exercises to increase strength
Is it possible to train with your anatomical weight and achieve increased strength and complete training? Suspension training with the TRX makes a strong case for”yes”. With 2 adjustable straps that can be tied to a door, bar or even a tree makes it an extremely portable tool and serves as proof that nothing unique is required for a hard workout. And because it is based on an individual’s anatomical weight for endurance, exercises can be manipulated simply to accommodate a plurality of fitness levels on the fly. To get your feet wet, here are 8 TRX exercises to test on a fast track that works your whole body.
Exercises with TRX
Perform each exercise for forty-five seconds. Exercises marked with an”A” or”B” must be carried out in unison in superseries. Rest fifteen seconds between exercises and repeat each superseries a couple of times. Then, take a minute’s rest before moving on to the next couple. For exercises involving only one arm or one leg, perform the entire first set with one side already before moving to the other side next time.
1A – TRX Power Pull Single Arm
Back, arms and core
This alteration of paddling with anatomical weight adds a power factor to traditional upper back exercise. Working with one arm in unison and turning the torso throughout the exercise, the single-arm paddle also works rotation to help progress performance in sports that require twisting such as handball, golf and tennis.
Keep your left arm stretched out when you turn face back as in the picture, ending with your arms in the shape of a”T”. He then returns to the initial situation by pulling on the right arm and bringing the left arm up to the top. Now repeat this movement for forty-five seconds to one side.
1B – TRX Sprinter
Short distance runners or sprinters are known for their strength and power of the lower body and muscular bodies generally. This exercise simulates the initial situation of a race to provide a challenging mix of cardio, power and strength in one move.
Grab a grip on each and every hand and move face forward until the straps are tight and just above your elbows. Put your right foot in front of you in a stride situation with your heel touching the ground. Tilt your face forward holding your back straight and in one movement push on your right foot until you make a small jump. Let the TRX take you back to the initial situation to reiterate the exercise on exactly the same foot.
2A – TRX Press Chest Stretching Arms Face Up
Chest and core
This exercise is based on traditional flexing with an extra factor of stability and core training. As the straps move independently they force the user to stabilize with his arms using the often neglected muscles of the shoulders. The result: greater stability in the shoulders and a well worked core.
Perform the chest press as always and at all times on the TRX holding the torso and core firmly and then lower the body upwards while lifting the arms outstretched. Then lift your body face up by lowering your arms straight and repeat the exercise.
2B – TRX Squat Pistol (On One Leg)
One of the advantages of working with the TRX is that it allows users to perform complex exercises with or without assistance. The”pistol” or one-leg squat can be quite difficult for many who try it. The TRX offers that extra precise stability for this exercise by increasing strength and balance.
Grab the TRX holders and lean on one leg. Lower your hip face back and make sure your knees do not exceed your toes.
3A – TRX Deltoid opening”T
Back and core
This exercise is similar to a dumbbell bird but the difference is that instead of leaning on a bench, you are standing on your stomach. The resistance is given by the anatomical weight and if we hold the arms straighter it is more difficult and if we bend them a little simpler. It is a huge exercise to work on the following deltoids and back.
Grab a grip on each and every hand and tilt your body face back holding your hands together. Try to hold your arms straight and lift your body up, ending with your”T” arms.
3B – TRX Lunges in Suspension
Legs and core
Suspended stride is a powerful exercise to develop strength and also stability in the hips and lower body. Using the TRX for this exercise increases balance and works the hip stabilizers really well. If you want to incorporate a bit of complexity when you get to the top make a little jump upside down.
Place your left foot on the 2 supports and position your right foot facing forward well on the floor. Keep your back straight, shoulders facing back and hands on your hips. The left foot should return facing the attachment point of the TRX while bending the right leg. It is essential to ensure that the exercise situation does not allow the knee to exceed the toes. Use your right leg to return to the starting position and repeat this movement.
4A – TRX Curl de Biceps
No routine would be complete without some arm work. Fortunately, the Bicep Curl in TRX works a little better than biceps. By forcing the body to be well aligned, this exercise helps to work the stabilizers on the hips and core, transforming this favorite into a total body exercise.
With your feet together, hold them with both hands with your palms facing you. With your elbows high, move your hands facing your forehead and curl your biceps. It slowly returns to the initial situation and repeats.
4B – TRX Femoral Curl
Muscles Legs and core
If you were looking for a way to train your hamstrings and buttocks this is the exercise. The TRX Femoral Curl effectively trains the entire back and not just the femoral. If you find this movement simple try it with just one leg!
Place a mat under the TRX and stretch out over it facing up. Put your heels on the TRX straps and keep your legs straight in suspension. Push face down with your heels until your hip is lifted off the ground and your body is aligned from head to toe. This is the initial situation. Now continue to push your heels face down and bring them closer to your body, your legs should end at 90º and lower your legs again. Repeat this for forty-five seconds.
The TRX can be the perfect tool if you have little space or material to train. While you can’t do everything (some goals require weights or other material), suspension training is a great way to add plurality to a very repeated routine. Start with these exercises and then expand with other movements or routines that work best for you!