- Main benefits
- TRX Exercises
- 1. Flexion
- 2. Squat
- 3. Abdominal with leg flexion
- 4. Biceps
- 5. Triceps
- 6. Leg
TRX, also called suspension tape, is an equipment that allows exercises to be performed using the weight of the body itself, resulting in greater resistance and increased muscle strength, in addition to promoting body awareness and improving balance and cardiorespiratory capacity.
Exercises on TRX should be indicated by a physical education professional according to the person's objective and level of training, in addition to the instructor being able to give instructions to make the exercise more intense and have more benefits.
Main benefits
The TRX is a device widely used in functional training, since it allows the realization of several exercises with different intensities. The main benefits of training with TRX are:
- Strengthening of the core, which are the muscles of the abdominal region; Increased muscle strength and endurance; Greater body stability; Stabilization of the joints; Increased flexibility; Promotes the development of body awareness.
In addition, training with TRX is able to promote increased cardiorespiratory capacity and physical conditioning, since it is a complete functional aerobic exercise. Check out other benefits of functional exercise.
TRX Exercises
To perform exercises on the TRX, the tape needs to be attached to a fixed structure and there is space around it for the exercise to be performed. In addition, it is necessary to adjust the size of the tapes according to the person's height and exercise to be performed.
Some of the exercises that can be performed on the TRX under the guidance of the physical education instructor are:
1. Flexion
Flexion on the TRX is interesting for working on the back, chest, biceps and triceps, in addition to the abdominal muscles, which need to be contracted throughout the activity to maintain balance and stability of the body.
To do this exercise on the TRX, you must support your feet on the handles of the tape and spread your legs shoulder width apart and support your hands on the floor, as if you were going to do the normal flexion. Then flex your arms, trying to lean your chest against the floor, and return to the starting position by pushing your body weight upwards.
2. Squat
The squat, in addition to being able to be done with barbell and dumbbell, can also be performed on the TRX, and, for this, one must hold the handles of the tape and perform the squat. A variation of the squat on the TRX is the jump squat, in which the person squats and instead of fully stretching the legs to return to the starting position, makes small jumps.
This variation makes exercise more dynamic and stimulates strength and muscle mass gain, ensuring greater benefits.
3. Abdominal with leg flexion
The abdominal in the TRX requires a lot of activation of the abdominal muscles to ensure more stability for the body and strength. To do this sit-up, the person must position himself as if he were going to do the flexion on the TRX and then he must shrink the knees towards the chest, keeping the body at the same height. Then, extend the legs and return to the starting position, repeating the exercise according to the instructor's recommendation.
4. Biceps
The biceps on the triceps is also an exercise that needs stability in the body and strength in the arms. For this exercise, the person needs to hold the tape, with the palm facing upwards, and keep the arms extended, then he / she must put the feet forward until the body is tilted and the arms remain stretched. Then, you should pull the body upwards just by flexing the arm, activating and working the biceps.
5. Triceps
Just like biceps, you can also work on triceps on the TRX. For this, it is necessary to adjust the tape according to the intensity and difficulty desired and to hold the tape with the arms stretched above the head. Then, lean your body forward and flex your arms, doing the repetitions according to the instructor's orientation.
6. Leg
To make the kick on the TRX, it is necessary to stabilize the body well by activating the abdominal muscles to avoid imbalance and to be able to make the movement with maximum amplitude. To perform this exercise, one foot must be supported on the tape and the other must be positioned in front of it at a distance that is possible to flex the knee to make a 90ยบ angle with the floor. After finishing the number of repetitions recommended by the instructor, you must change your leg and repeat the series.
