What is TRX? The TRX Suspension Training system ® uses bodyweight, gravity and various body positions to improve muscular strength, stability, and endurance. This highly portable piece of equipment allows you to complete hundreds of exercises in any setting.
Why is TRX a great way to exercise?
TRX is great because you can complete a full body workout in about 15-20 minutes without having to change equipment. This can minimize training time for those with busy schedules. TRX exercises are also aimed toward building core strength, which is the most important aspect of training. The ability to resist flexion, extension, and rotation are the foundations of core strength. Every movement or act of resisting movement you make involves your core. The “core” is made up of the muscle in the hips, glutes, low back, obliques, diaphragm, and the abdominals. The muscles of the core are what give your balance, stability, and transfer power from the lower extremities to the upper body. Every exercise you do, whether it’s a bicep curl, triceps extension, or chest press, now becomes a core shredding exercise!RELATED: RECOMMENDED PLANS FOR YOU
The instability of suspension training allows you to eccentrically strengthen your body in all planes of movement. TRX is able to help you improve mobility in your body while recruiting more muscle fibers in that movement pattern. For example, if you are unable to get into a deep squat position by yourself, you can use the TRX to guide you. There are a series of exercises with the TRX that allow you to unload the movement and give your body feedback as to what areas you need to work on. This way you can break down the exercise into segments and work on creating the proper movement pattern in your body. The ability to adjust the load when using TRX makes exercise very safe on the joints and offers support through the full range of motion. These attributes make TRX safe and effective for all ages and skill levels.
How do you add TRX into your full body work out?
When starting out with TRX, I recommend starting out with the basics. As you grasp the concept you can start adding more challenging exercises. For strength exercises, I recommend a rep range from 6-12 with 3-5 sets. If you have mastered the technique and don’t reach fatigue in that rep range you can always add an external load i.e. weight vest. If you’re training for muscular endurance, I would recommend a 12-20 rep range with 3-5 sets. If you are looking to take your full body workout to the next level and burn more calories, you can also circuit train on the TRX. Take your list of exercises and go through them with minimal rest between exercises. Once you have completed the exercises desired, rest 1-3 minutes and repeat.