TRX exercises - quickly to the desired body!

The TRX Trainer offers something different than dumbbells, steppers, rowing machines or indoor bikes. The trend is clearly in the direction of functional training. One help here is the Sling Trainer. It looks playfully light and is super effective. When training, not only the fitness is in demand, but also the entire body tension. The only way to keep it in place is if the muscles are also in top shape. If you try it, you will notice how good the training is for the whole body.

What is a sling trainer?

sling training with a sling trainer is an effective whole body course, where the own weight is used as resistance with the help of ropes and slings. While the arms and legs hang in the sling system, a training exercise is carried out at the same time. This allows you to build muscles, increase coordination and stabilization and strengthen deep muscles.

What does TRX?

stand for?

TRX stands for "Total (Body) Resistance eXercise" and is for some the epitome of torture. It is very effective and those who get involved will notice how meaningful the unity is for the body. It is also a brand name. TRX Suspension Training is, according to the manufacturer, a highly effective full-body fitness workout using a non-elastic harness system in which your own weight is used as training resistance both when standing and lying down.

How does the sling trainer work?

Whoever thinks that a fitness workout is a relaxed hanging session is wrong. The sling training is on the one hand very effective, on the other hand also very strenuous. With the help of the elastic belt system it is necessary to keep one's balance in different positions. Due to the movable loops and the own weight, other muscle groups are always used. Finally, the entire body of the units must be kept under tension in order to compensate for the constant movements of the loop system.

What's the use of TRX?

In addition to the large muscle chains, deep muscles, coordination and balance are activated, which makes it the functional training par excellence. In addition, the fitness training can be perfectly adapted to the individual training plan by continuously changing the resistance. Whether muscle building, weight loss, increasing fitness or prevention of physical complaints - TRX offers everyone from beginners to professionals the appropriate exercises.

Training Principles

Performance and endurance: TRX trains everyday and sports-specific movement patterns. Thanks to the three-dimensional unit, the muscles are never isolated, but are always stressed throughout the entire muscle chain. This improves the inter- and intramuscular interaction and increases the effectiveness of this training form.

Individuality: With the Sling Trainer every individual training goal can be realized, no matter if weight reduction, muscle building, improvement of condition, fight/avoidance of back pain, build-up training after sports injuries or strengthening of the torso.

Effectiveness: The resistance level of the units can be adjusted continuously. Due to the high training intensity, an effective whole body workout in only 20 minutes is possible.

Flexibility: With a weight of only 700g and enormously handy dimensions the TRX trainers are always and everywhere applicable. A unit is possible at any place and at any time. Likewise, athletes can achieve success at all fitness levels with Suspension Training. From rehabilitation patients to fitness enhancers and recreational athletes to professional athletes, a suitable workout can be carried out for everyone.

Training Principles and Difficulties

The principle of sling training is based on instability. By the suspension and the corresponding angle of the loops different training stimuli can be combined with each other and thus the muscle structure and the strength structure can be improved. The resistance can be changed at any time by different angles of the body to the ground.

In principle, the following applies: The more acute the angle between body and ground, the greater the effect of force on the musculature. The strain on the individual muscle chains penetrates into the deep muscles. In all units and training principles, the body must ultimately be permanently stabilized, which strengthens the trunk and back and improves balance and coordination.

The smaller the angle between the person and the surface, the more difficult the unit to be performed. With the stability principle, you don't pull yourself closer to the cable, but rather you push yourself away from this path. Again, the smaller the angle between person and ground, the heavier the unit to be executed. Finally, we have the pendulum principle. Here the exercise becomes more difficult the further away you are from the perpendicular of the rope.

Success after shortest time

The training stabilizes the trunk, increases the balance, prevents injuries, strengthens the deep muscles and also specific muscle groups. In summary, sling training offers immense advantages over advantages. But how long and how often should you train to achieve visible results? Studies have shown that even a small, but regular amount of training is sufficient.

Already after six to eight weeks of training in loops, most studies determined first improvements in trunk strength, stability, or balance. However, it is important to have a continuous unit.

But also 2 to 3 units per week are sufficient. And the training doesn't have to last for hours either, but is intensive and effective after only a short time if the units are carried out properly and correctly. Even one session with 6-8 exercises and a duration of 20-30 minutes is effective. This program, conducted continuously over six weeks, brings significant and significant improvements in all areas.

The training plans can be varied due to over 300 possible exercises. The load should be increased from week to week, because the body must always be given new tasks, so that the system can adapt to the new load and progress is achieved.

The unit does not have to become longer, but the intensity should be increased by a different step position. Of course, you should not stop training after the eight weeks, but continue working. Then, long-term success will be achieved and the body is prepared for all eventualities.

Advantages of Training

• Train whenever and wherever you want.
  You can always find a training opportunity at home, on vacation or on a business trip with the trainer.

• Effective whole body training without weights.
  In contrast to bodyweight training on the mat, the TRX can train all muscle groups easily and effectively. Especially the classic pulling and pushing movements (Push & Pull) for the chest and back muscles can easily be performed with your own weight.

• short and crunchy workouts.
  keeping your body constantly in balance during TRX training is much more strenuous than conventional body weight training.

5 TOP exercises for the whole body

1. For a flat stomach - TRX elbow support
   
   > Straight women often want a flat stomach. Lash the strap system's grip loops about ten centimetres above the floor and stand on your quadruped. Now insert the feet into the holding loops in such a way that the upper side of the feet point towards the ground.
   Transfer the body weight of the upper body to the forearms and build up tension in the middle of the body - 30 seconds is already a good performance here. The so-called statistical holding trains the entire torso and is, besides the optical effect, an excellent unit against problems in the lower back area.

2. For buttocks and legs - TRX Lunges
   
   Po and legs can take some shape? With the lunges, they are well on their way to modelling both body regions. Adjust the loops so that they hang about 20 centimetres above the ground and, while standing, lead one foot backwards into the loop. The shinbone is pointing towards the ground.
   Now slide the other foot a little further forward so that you are in the lunge step position. Build up body tension and slowly bend the standing leg until the other knee touches the ground.

3. For an upright posture - TRX Rowing
   A well developed back musculature protects the spine and ensures a graceful and upright posture. For rowing, attach the straps about 50 to 60 centimetres above the ground and grasp them so that the inner surface of the hands are facing each other. Now build up tension and take a step forward so that you stand leaning backwards with your arms outstretched.

4. >For lower back and buttocks - TRX Hip Thrust
   
   Specially for the back extensor, which is strongly neglected during predominantly sedentary activities, the Hip Thrust is the ideal unit. Fix the loops about 10 centimetres above the ground and place them flat on your back.
   Now put your feet into the holding sleep so that the toes point upwards and your arms extend laterally along your shoulders. Build up body tension and lift the body centre until the whole body forms a straight line. Hold briefly and release slowly.

5. For chest, shoulders, and triceps: TRX Breast Press
   
   A top strength training exercise to give the upper body and arms a little more shape is the chest press. Adjust the grip straps about 30 inches above the floor and grasp them with the palms facing down. Now go into the push-up position and lower the body slowly and in a controlled manner until the upper body and grip straps are at about the same height.

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