TRX, which stands for Total Resistance Exercise, is a form of suspension training that uses a specialized piece of equipment called the TRX Suspension Trainer. It consists of adjustable straps with handles or foot cradles that can be anchored to a secure point, such as a door frame or a sturdy beam. TRX exercises leverage bodyweight and gravity to create resistance and challenge various muscle groups.
Here are five examples of exercises you can do with TRX:
1. TRX Row: Hold the TRX handles with your palms facing each other and lean back, keeping your body straight. Pull yourself up towards the handles by retracting your shoulder blades and squeezing your back muscles. Lower yourself back down with control. This exercise targets the upper back, shoulders, and biceps.
2. TRX Squat: Stand facing the anchor point with your feet shoulder-width apart while holding the TRX handles at chest level. Lower yourself into a squat by bending your knees and pushing your hips back, while keeping your weight distributed evenly on both feet. Push through your heels to return to the starting position. This exercise targets the quadriceps, hamstrings, glutes, and core.
3. TRX Pike: Start in a push-up position with your feet in the TRX foot cradles and your hands directly under your shoulders. Keeping your legs straight, use your core muscles to lift your hips towards the ceiling, forming an inverted “V” shape. Slowly lower back down to the starting position. This exercise targets the core, shoulders, and upper body.
4. TRX Chest Press: Stand facing away from the anchor point with your feet shoulder-width apart, holding the TRX handles at chest level. Lean forward slightly and extend your arms straight out in front of you, then push yourself back by bending your elbows and bringing your chest towards the handles. Straighten your arms to return to the starting position. This exercise targets the chest, shoulders, and triceps.
5. TRX Single-Leg Squat: Face the anchor point and hold the TRX handles with your palms facing each other. Lift one foot off the ground and extend it out in front of you. Lower yourself into a squat position on the standing leg while keeping the elevated leg off the ground. Push through the heel of the standing leg to return to the starting position. This exercise targets the quadriceps, hamstrings, glutes, and challenges balance and stability.
Remember to adjust the TRX straps to increase or decrease the difficulty of each exercise based on your strength and fitness level. It’s recommended to learn proper form and technique from a qualified TRX instructor or fitness professional to ensure safe and effective execution of the exercises.