Tag Archives for " TRX "

Start using the TRX Suspension Trainer now

TRX Suspension Trainer

Using the TRX Suspension Trainer for the first time can be daunting. The training equipment utilises your own body weight and requires balance and coordination. At the start it will probably feel like you are training on an unstable surface. To gain confidence using the TRX Suspension trainer you will need to know the following:

  • How to setup and start using the TRX Suspension Trainer
  • What are the best workouts for beginners
  • How will you be challenged
  • How to progress in your training

Getting started and setup of equipment

​Using the TRX suspension trainer for the first few times will be challenging and quite a shock to the body. It is important that you warm up and mobilise as you would before doing any other physical workout. The TRX is safe and intuitive but you should always check that it is securely fastened to its anchor point.

Check that you have enough space around you before training.If you are training outdoors, throw it over a sturdy anchor like a tree branch, chain link fence, goal post, or monkey bars. If you are training indoors, use the door attachment or hook it to a sturdy hook or bar in the house. The key is to make sure the carabineer is properly attached. Always do a weight test before you start working out. You can learn the proper set up for the original TRX Suspension Trainer by watching this video.

Best workouts for beginners

A good workout for you as a beginner would target all muscle groups and last somewhere in the region of 30 minutes. An interval workout is highly recommended as this will allow for you to have a staggered workout. You can on the upper body, lower body, and core so you shouldn’t need to rest (but of course, if you do need a rest, take it).

​You should look to do each exercise for between 30-60 seconds. Start slowly and build up the intensity as you get more comfortable and confident using the TRX. Doing many sets will help you get more comfortable. You will also want to have a good flow to your workout to ensure you are increasing your heart rate.

TRX Challenge

The TRX suspension trainer equipment is super-effective, it offers hundreds of exercise options. This is because any given movement can be performed at various levels of intensity. All the exercises you do with the TRX work your upper and lower body from many angles. You will be targeting every muscle and replicating how you move in real life.

​To begin the biggest challenge for you will be maintaining your balance. This is because the straps are wobbly but this will enable you to focus on your core. You’ll notice every movement involves abdominal activation which is another huge benefit of using the TRX suspension trainer. You get a great core workout with movements that ordinarily isolate one body part. The difficulty of each exercise lies in the positioning of the hands, feet and straps. You will increase the activation in core muscle groups and other smaller stabilising muscles.

​Regular use of the TRX suspension trainer will promote stability, balance, and strength into your workouts. This will improve your quality of life by improving your movement patterns. Another benefit of a strong core is that you lessen your risk of injury. This is due to establishing the correct form in most of the exercises.

TRX Suspension Trainer Progression

​If you are a newbie, you should start slowly and seek out help from a trainer if necessary. Or you could check out a class at your local gym. Many of the exercises you will begin with are well known and simple to follow. 

Fundamental TRX Suspension trainer exercises

TRX row with Suspension trainer

TRX row with Suspension trainer

There are many beginner workouts that you can find online. I enjoyed this one as it is very good for newbies and offers some very useful tips. For more workout videos and other TRX suspension trainer products, please visit the official TRX training shop.

​Do you think you would add TRX workouts to your regular training program? Male-wellness appreciates your comments, feedback and questions on this topic or any others.

TRX training is the future of functional training!

TRX training is the future of functional training

Tea vs coffee, cats vs dogs, Batman vs Superman! I’m sure you have your preferences based on various beliefs, experiences and opinions. TRX Suspension training vs weight training is a discussion in the fitness and sports industry. Furthermore there is an ongoing debate of the value of stable versus unstable surface training. In theory exercise on an unstable surface would detract from building strength. Finally TRX training builds strength by doing exercises that workout the whole body. It offers the following opportunities to upgrade your training:

  • Improving your agility and speed
  • Better Core Workouts
  • Introducing more Diverse exercises and training

Improving your agility and speed

A 2014 study analysed TRX suspension training and weight training. They looked at how they compared in building muscle strength and power. No significant difference was found in improving strength and power levels. But TRX training activates and targets muscles that weight training generally miss. An example is the serratus anterior muscle which are located over your ribs between your lats and abs. Finally the study found that TRX training is most effective in improving speed and jumping ability. It creates unique challenges due to the coordinated and integrated body movements. TRX training creates unique, proprioceptive challenges that reinforce muscle firing sequences and motor patterns. These transfer directly into movements commonly found in sport and life. As a result TRX training demands coordinated and integrated body movement to develop speed and agility.

Better Core Workouts with TRX Training

The research was conclusive that TRX training provides the best core workouts. Four suspension training exercises were tested. These were hip abduction in plank, hamstring curl, chest press and 45° row. Core muscle activity was higher compared to to doing similar weight training exercises. Therefore doing exercises on unstable support surfaces requires activation of more core muscles. You are working muscles groups synergistically, rather than in isolation.

Introducing more Diverse exercises and training

TRX training offers great diversity ensuring your training doesn’t become boring. You make adjustments to increase the intensity of all your exercises. Changing the position of your feet or hands introduces a new set of challenges. TRX training takes care of all the neglected muscle groups your regular training misses. TRX exercises are more functional than lifting weights or using machines. Consequently TRX training prevents more sports injuries compared to weight training. This is because you are exercising groups of muscles rather than isolating individual ones. Finally unlike gyms, TRX suspension training equipment is portable and scalable. It allows for more flexibility about when and where you want to workout.

​Many TRX training exercises can be adapted to ensure you are challenged. TRX training equipment allows you to adjust the straps to calibrate resistance. These adjustments has seen traditional exercises evolve into multi-muscle workouts. These exercises use your body weight different in angles to engage more muscle groups. Focusing on your balance strengthens and grows many more muscles throughout the body.

Studies show that TRX training is disrupting the sports and fitness industry. The equipment invented by a former Navy SEAL has turned into a multi-million dollar business. This revolutionary fitness device is the future of functional training for everyone. TRX training is for you if you are looking for more training options. You will gain both core endurance and muscular strength. Finally you will enhance the diversity of your training.

​Do you think you would add TRX workouts to your regular training program? Male-wellness appreciates your comments, feedback and questions on this topic or any others.