What is TRX? How do I use it?
TRX stands for Total Resistance Exercises. This piece of equipment is super safe and effective, and can be used in several different exercises that incorporate the entire body. It can be used at home or at the gym. It only needs to be fastened to a beam or something sturdy and you’re all good to go. There are many benefits of using TRX, including improved strength, balance and stability. The core is engaged for almost any exercise using the TRX.
#1 – Squat to Curl
Stand with your feet shoulder-width apart, holding the handles of the TRX in both hands with your palms facing upward. Extend your arms, then hinge your hips and bend your knees to lower into a squat position. Pull from the handles as you raise up, curling your arms at the top position. Repeat the movement.
Squat to Curl
#2 – Reverse Lunge
Begin in an upright standing position, holding the handles of the TRX in both hands with your palms facing downward. Take a big step backward with one leg and lower your back knee to the ground. Return to the starting position and repeat the movement on the opposite side.
Reverse Lunge
Alternative Exercise:
To increase the intensity of exercise, loop one foot into the handle of the TRX, placing all of your weight on one leg. Bend your knee as you extend your other leg back. Raise back up to the starting position and repeat the movement.
Alternative Exercise
#3 – Row
Stand with your feet shoulder-width apart, holding the handles of the TRX in both hands. Extend your arms and lean back, keeping your head, shoulders, hips, and legs in a straight line. Bend your arms to pull your body up, keeping both elbows close to your body. Straighten your arms to lean your body back again. Repeat the movement.
Row
Alternative exercise:
To increase the intensity of the exercise, increase the angle of your body as you go through the movement.
Alternative exercise
#4 – Hamstring Curl To a Hip Raise
Lie on your back on the floor with your knees bent and your feet flat on the floor. Loop your feet into the handles of the TRX and place your arms at your sides. Push your feet downward into the handles to lift your hips, then straighten both legs. Pull your legs back to return to the starting position and repeat the sequence of movements.
Hamstring Curl to a Hip Raise
#5 – Push Ups
Begin in an upright standing position, holding the TRX handles in both hands while facing away from the equipment. Move your feet back to increase the angle of your body. Bend your arms to lower your upper body forward, then straighten your arms to complete a push-up. Repeat the movement.
Push-Ups
