The TRX trainer offers something different than dumbbells, steppers, rowing machines or indoor bikes. The trend is clearly in the direction of functional training. The Sling Trainer is a help here. It looks playfully easy and is super effective. When training, not only fitness is required, but the entire body tension. You can only keep it if your muscles are in top shape. Anyone who tries it will notice how good the training is for the whole body.
What is a sling trainer?
sling training by one sling trainer is an effective full-body course that uses your own weight as resistance with the help of ropes and slings. While your arms and legs are hanging in the sling system, you do a parallel training exercise. This allows you to build muscles, increase coordination and stabilization and strengthen the deep muscles.
What does TRX stand for?
TRX stands for "Total (body) Rresistance eXercise" and is for some the epitome of torture. It is very effective and if you get involved with it, you will notice how useful the unit is on your body. This is also a brand name. According to the manufacturer, the TRX Suspension Training is a highly effective full-body fitness training using a non-elastic belt system, in which your own weight is used as training resistance both while standing and lying down.
How does the sling trainer work?
Anyone who thinks that fitness training is about a relaxed hanging game is wrong. On the one hand, sling training is very effective, but on the other hand it is also very strenuous. With the help of the elastic belt system, it is important to keep your balance in different positions. Due to the movable loops and your own weight, other muscle groups are constantly being used. Finally, the entire body must be kept under tension during the units in order to compensate for the constant movements of the sling system.
What does TRX bring?
In addition to the large muscle chains, the deep muscles, coordination and balance are activated in particular, which makes it the ultimate functional training. In addition, the fitness training can be perfectly adapted to the individual training plan by continuously changing the resistance. It doesn't matter whether you want to build muscle, lose weight, increase your fitness or prevent physical ailments - TRX offers everyone, from beginners to professionals, the right exercises.
Strength and endurance: With the TRX, everyday and sport-specific movement patterns are trained. Due to the three-dimensional unit, the muscles are never isolated, but always used in the entire muscle chain. This improves the inter- and intramuscular interaction and increases the effectiveness of this form of training.
Individuality: With the sling trainer, every individual training goal can be achieved, regardless of whether it is weight loss, muscle building, improving your condition, fighting/avoiding back pain, building up training after sports injuries or strengthening the trunk.
Effectiveness: The resistance level of the units can be continuously changed. Due to the high training intensity, an effective full-body workout is possible in just 20 minutes.
Flexibility: With a weight of only 700g and extremely handy dimensions, the TRX trainers can be used anywhere and anytime. A unit is possible at any place and at any time. Likewise, athletes at all fitness levels can achieve success with suspension training. From rehab patients to fitness improvers 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. Due to the suspension and the appropriate angle of the slings, different training stimuli can be combined with one another and thus muscle building and strength building can be improved. The resistance can be changed at any time by changing the angle of the body to the ground.
In principle: The sharper the angle between your body and the floor, the greater the impact on your muscles. 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 torso and back and improves balance and coordination.
The smaller the angle between the person and the ground, the more difficult the unit to be performed. With the principle of stability, you don't pull yourself closer to the cable, you push yourself away from it. Here, too, the smaller the angle between the person and the ground, the heavier the unit to be performed. 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 a short time
The training stabilizes the torso, increases 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 exercise to get visible results? According to studies, even a small but regular training volume is sufficient.
After just six to eight weeks of training in the slings, most studies noticed the first improvements in core strength, stability or balance. What is important, however, is a continuous unit.
But even 2 to 3 units per week are enough. And the training does not have to last for hours, but is intensive and effective after a short time if you carry out the units properly and correctly. Even a unit with 6-8 exercises and a duration of 20-30 minutes is effective. This program, carried out continuously over a period of six weeks, brings noteworthy and significant improvements in all areas.
The training plans can be varied based on 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 can be made.
The unit does not have to be longer, but the intensity should be increased by changing the step position. Of course, you should not stop the training after the eight weeks, but keep working. Then there will also be long-term success and the body is prepared for all eventualities.
Benefits of Training
- Train when and where you want.
It is always easy to find a training opportunity with the trainer at home, on vacation or on a business trip.
- Effective full body workout without weights.
In contrast to bodyweight training on the mat, you can train all muscle groups easily and effectively with the TRX. In particular, the classic pulling and pushing movements (push & pull) for the chest and back muscles can be carried out with your own weight without any problems.
- Short and crisp workouts.
Keeping your body in balance during TRX training is much more strenuous than conventional bodyweight training.
5 TOP exercises for the entire body
- For a flat stomach - TRX elbow brace
Women in particular often want a flat stomach. Fasten the grip loops of the belt system about ten centimeters above the ground and get on all fours. Now place your feet one after the other in the holding loops so that the tops of your feet are pointing towards the ground.
Shift the body weight of the upper body onto the forearms and build up tension, especially in the middle of the body - 30 seconds is already a decent performance here. The so-called statistical hold trains the entire trunk and, in addition to the optical effect, is an excellent unit against problems in the lower back area.
- For buttocks and legs - TRX lunges
Bottom and legs could use some shape? With the lunges you are well on your way to modeling both body regions. Adjust the loops so that they hang about 20 centimeters above the ground and, while standing, slide one foot backwards into the loop. The shin points towards the ground.
Now slide the other foot forward a little further so that you are in the lunge position. Build up body tension and slowly bend the standing leg until the other knee touches the floor.
- For an upright posture - TRX rowing
Well developed back muscles protect the spine and ensure a graceful and upright posture. For rowing, attach the straps about 50 to 60 centimeters above the ground and grip them so that the palms of your hands face each other. Now build up tension and take a step forward so that you are standing leaning back with your arms outstretched.
- For lower back and butt - TRX Hip Thrust
The hip thrust is the ideal unit especially for the back extensor, which is very neglected in predominantly sedentary activities. Fix loops about 10 centimeters above the ground and lay flat on your back.
Now put your feet into the holding loops in such a way that the toes point upwards and stretch out your arms sideways along your shoulders. Build up body tension and raise your core until your entire body forms a straight line. Hold briefly and release slowly.
- For chest, shoulders and triceps: TRX chest press
A top strength training exercise to give your upper body and arms a little more shape is the chest press. Set the grip loops about 30 centimeters above the ground and grasp them with your palms facing down. Now get into the push-up position and lower your body slowly and in a controlled manner until your upper body and handle straps are approximately at the same height.