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Recently, a wide popularity was gained training with the TRX loops. And it’s no wonder the fitness industry is not standing still, every year there are new types of training.
So, what is TRX workout, what are their advantages and features, as well as how to deal with loops TRX at home.
What is TRX and benefits from employment
TRX is a type of sports equipment for practicing with the weight of his own body. It consists of two straps that joined together and fixed at a certain height. How does it work? You attach the straps to a solid Foundation, is inserted into the loops of the arms and legs and carry out exercises in a suspended state. In other words, it is nothing like suspension training.
Training with the TRX loops was developed in the United States for the training of special forces officers. This is not just a multifunctional simulator is a training system that has gained popularity all over the world. Most leading fitness centers already offer group and individual TRX program. Exercises with loops is widespread among professional athletes from the NHL, NFL and NBA.
Using outboard equipment, you can engage in aerobic, functional, power, static training, as well as exercises stretching. Due to the unstable situation by relying on the loop during the lessons involved not only the external muscles, but also muscles-stabilizers. You can improve the whole body, allow the muscles to strengthen the spine, improve posture.
TRX – this is not the common name of the suspended equipment and the name of the company that in 2005 began to market loop for exercise. At the moment, TRX there are many competitors in different countries, for example, Inkaflexx, FKPro, ASeroSling ELITE Ztrainer. To do suspension training possible at home. All you need in addition to the acquisition of the loops themselves, to find support for training (e.g., horizontal bar, pole, tree branch, door, ceiling).
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The benefits from training TRX workouts:
- This is a universal simulator, which you can do weights and cardio-training, yoga and stretching classes to the bark, and functional training.
- TRX loop is very convenient for practicing at home, they are easily attached to doors, the bar or the ceiling.
- You will work not only outside, but deep muscle-stabilizers, which are not always accessible during the normal workouts.
- TRX exercises help to improve posture and strengthen the spine.
- TRX compact treadmill, it’s easy to take even for the lessons in nature.
- You can diversify your workouts and without having to purchase heavy equipment.
- Suspension training eliminates axial load on the spine, so it is safe for your back.
- TRX at home is easy to install and does not occupy much space.
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Where to buy TRX
As we have seen, to do TRX workouts possible at home. For this you need to purchase a hanging loop and you can start. These classes will be the same helpful to both men and women. You pull muscles, get rid of unnecessary fat and improve your functional training without additional weights!
Inexpensive kits suspension training are sold on Aliexpress. The cost ranges from 1500 to 2500 rubles. We have selected the 5 best products based on the number of orders, high ratings, positive reviews and affordable prices. Delivery of goods from Aliexpress free, typically the product comes within a month. Be sure to read the reviews before purchasing. Periodically on the loop there are discounts, so don’t be lazy to click on links not to miss any beneficial offer.
1. Loops for of No1 fitness. Three options set and three color options.
2. Loop fitness No. 2. Three options set and two color options.
3. Loop fitness No. 3. Three options set and three color options.
4. Loop fitness №4. Three options set and one color option.
5. Loop fitness No. 5. One option and two color options.
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15 popular exercises with the TRX
To give you an idea about training with the TRX offer you 15 popular exercises with a TRX.
Complete selection see our article: Top 60 best exercises with the TRX
1. The knees (knee Tuck)
2. The rotation of the body in the side plank (Side Plank Reach)
3. Lifting buttocks (Pike)
4. Alpinist (Mountain Climber)
5. Sprinter (Sprinter Start)
6. TRX pushups (Push up)
7. Some Burpees (Burpee)
8. Standing pull (TRX Row)
9. Squat (Squat)
10. Pistol squat (Pistol squat)
11. Lunge with suspended leg (Suspended Lunge)
12. The leg curl (Leg Curl)
13. TRX bridge (Bridge)
14. Horizontal running (Hamstring Runner)
15. Push-UPS + lifting buttocks (Push up + Pike)
Thanks for the gifs youtube channels: Shortcircuits with Marsha, Max’s Best Bootcamp, Alex Porter Fitness.
TRX for home: a personal experience
Alina, a subscriber of our website has a lot of experience fitness at home. She agreed to share with us the experience of the acquisition and use of the TRX loops. We asked Alina most pressing questions about suspension training, the answers to which will help you figure out how to purchase TRX.
1. What attracted you to training with a TRX? Why did you decide to buy hinges for fitness?
I wanted to bring to the gym and any physical activity of her husband. He is by temperament are not suitable Pets, classes under the video. We looked at loop live in the gym, video workout on TRX. This equipment he liked, and we took it.
2. Where did you buy the TRX? What is the approximate cost of the equipment, what’s included?
In usual major sports shops in the city of the loops we did not find, but delivered a lot of options. We chose the loop is not an original production from US, and the Chinese – the difference is 4 times the price (ours cost us about 4000 rubles), and the quality difference is not so significant. Especially since there are even diagrams on the Internet from enthusiasts who also did not want to spend a lot of money just for the original idea and using available materials, self-assembled like a machine.
The main components of the TRX is a durable ribbon webbing with handles-the loops on the ends and several options for mounting. If you have an original kit, you can register your kit and get training on e-mail. However, in the Chinese kits can be a quick link with marriage (popped a spring, was no longer open), her husband had to use their locksmith skills. As a variant – you can replace the carabiner for climbing.
The kit includes:
- Loops with rubberized handles (to slide) and a carbine (designed for a load up to 250 kg, though it depends on the set – there are different types of from 120 kg).
- Extension cable 1 meter with a carabiner so you can attach the hinges where on the outside, on the tree, the bar, or just higher ceilings.
- Fasteners for a conventional door – type pads are made from foam with a loop. Put it on the external side of the door, tightly shut the door, and behind the visible loop from the pillow hook carabiner with your TRX loops. This is the case even attached a sign on the door to her accidentally opened – “Is training”.
- Also included are such things as a bracelet, a card with the basic exercises, a DVD with exercises (in Russian or English – depends on the configuration), the bag plate on the door, the installation guide and use.
3. How to install home TRX, does that require special equipment or skills?
Special equipment (a drill) is necessary if you want to hang the hinges directly to the ceiling by anchor bolts. We, based on our home environment, simply hung the loop on the bar that we already had in the doorway – here tools no longer needed. And the easiest option provided in the kit, that mount behind the closed door.
I must say that it can be used not only at home. This is a very mobile simulator, it is easy to remove and easy to fasten in a new place, somewhere in nature, takes up little space when carrying it. In principle, for this invented – to engage in the field for the military.
4. As you do with TRX: pick their own exercises or go on the finished video? If the finished video, then what?
We watched videos, which are offered by the manufacturer. In addition, there are various modifications, which is shared by trainers of fitness clubs, it has a video on youtube. I love are low-intensity stretching and balance sheets. Although most loops are used to power loads with their weight and also cardio exercises.
Great diverse selection of programs with loops is offered on the channel BodyFit by Amy:
We also printed a poster of A3 format with different options of movements in the loops, he was attached to one of the integrated training. In the end my husband trains without video, intuitively finds a options, what to pump, where to stretch. I watch the video and diagrams of the exercises.
5. Do you feel increased stress when you exercise with loops compared to the same exercises without them?
Yes, it’s true in some exercises and that adds the need to balance or just otherwise distributed load. For example, the strap – hands rest on the floor as usual, and the legs feet vdet in the loop is low from the floor. Already have a conventional support feet, have to use more core muscles and different stabilizing muscles to resist and not dangle from side to side.
I like that with the loops you can’t get hurt like with a regular barbell, dumbbells. All very physiological in movements and nothing can drop on your foot.
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6. Functionally the equipment in terms of control complexity, and size of belts to fit your parameters?
The level of difficulty of the exercises here regulated either by the length of the strap, or change position relative to the hinge angle of the body. Hence its versatility for any level of training.
The simplest example when the pull-UPS in the slope. You took the hinges and threw up his hands, walked a few steps away from the point of suspension straps. Now put the foot closer to the rake, and the case dismissed, hands spread. Starting to catch up to the hinges. If the angle of inclination to the ground change – can be quite easy to do this movement, and very difficult. Clearly, of course, to watch at least one video and immediately become clear principle.
7. Are there any disadvantages or inconveniences when training with the TRX?
For loops need a free place from the point of suspension – about 3-4 steps forward and to the sides. I have the sides for lunges place a little bit. But I just increase the length of the loops to the maximum and pass on in the room – get as much space as possible. Or replace exercise.
8. Generally speaking, whether justified your expectations from the acquisition of TRX?
I’m not a big fan of power and high-intensity programs, so loop to the maximum of their possibilities not use I of exercise get tired very quickly, occasionally combined with exercises with the fitness band. I was the main thing – to motivate her husband to class, this is a trainer he likes and not get bored. So I’m happy and the more they are accessed, the more new applications find, even, for example, to stretch for the splits.
We once again Express our gratitude to Alina who agreed in detail and informative to tell us about your experience using the TRX loops.
5 popular video for training with TRX
If you want to start practicing at home with TRX training at the ready, we suggest you 5 best free video workouts from various coaches for 30-40 minutes.
Top 10 best workouts with the TRX youtube-coach Ali
1. Training with the TRX full body (40 minutes)
2. Workout with TRX for full body (30 minutes)
3. Interval training with TRX (30 minutes)
4. Training with TRX and free weights (30 minutes)
5. Training with TRX for the crust (30 minutes)
See also:
- Weight: what is + a selection of exercises
- Tubular expander: use + 30 exercises
- Top 50 exercises for buttocks at home