Sling training - everything you need to know

What is the so-called sling training?

Sling training, also known as suspension training, is an increasingly popular training method. Exercises are carried out with the help of belts that are attached to blankets or equipment. Due to the unstable position of the body during the exercise, the deep-lying stabilization muscles are also trained in addition to the muscles.

Sling training is therefore an effective way to improve strength, endurance and flexibility. It is suitable for every fitness level and can be done both in the gym and at home.

Common sling training exercises

Sling training is a popular form of functional training that uses only a suspension and your own body weight. It's a great way to improve strength, stability and coordination.

The sling training exercises are versatile and challenge the entire body. Beginners can start with simple exercises like the one-legged squat, while advanced users can progress to exercises that increase stability and challenge, like the pike push-up. Sling training can be done at almost any gym, or you can buy your own home kit and train in the comfort of your own home.

Exercises with a sling trainer

Sling trainers have become increasingly popular in recent years and many athletes can no longer imagine their everyday training without them. The exercises with sling trainers are extremely varied and can be adapted to individual needs and goals. Not only strength is trained, but also stability and coordination. The most well-known exercises include squats, push-ups and rowing trains.

But there are also many other variants that claim the entire body and provide variety in training. So if you want to take your fitness to a new level, you should definitely do exercises with a sling trainer.

Sling trainer exercises:

Note: Perform 3 sets of 10-15 repetitions per exercise. Rest 30-60 seconds between sets.

1. squats: Stand facing the sling trainer and hold the handles at chest height. Perform a squat using the handles for support.
2. Rudern: Stand with your back to the sling trainer and grab the handles. Lean back and, with your arms straight, pull yourself up on the handles until your chest touches the handles.
3. chest press: Face the sling trainer and hold the handles at chest height. Put your weight on the handles and perform a push-up movement.
4. lunges: Standing with your back to the sling trainer, place one foot in one of the handles. Perform lunges while keeping your back leg in the harness.
5. Plank (with feet in the sling trainer): Place both feet in the grips and get into the plank position. Hold the position for 30-60 seconds.
6. bicep curls: Stand with your back to the sling trainer and grab the handles. Sit back and do bicep curls.
7. Tricep Extensions: Face the sling trainer and hold the handles behind your head. Bend your elbows and push your arms up to perform a tricep extension.

Cooldown (5-10 minutes):

1. Stretch the muscles being worked
2. Breathe in and out deeply to lower your heart rate
3. Perform light movements to loosen the muscles

Remember that you can adapt the training plan to your personal goals and fitness level. Make sure to exercise regularly and maintain a balanced diet for best results.