What is the TRX?
TRX. Behind these three small letters hide a sports discipline born in the United States and which conquered UAE in just a few months.
In 2003, the Total Resistance Exercice was invented by a special commando of the US Navy Combat Swimmers. The goal: keep the troops in shape in the absence of a gym. By means of straps hanging from the ceiling, for example, this discipline consists in performing tensile exercises by bowing, the weight of the body and the gravity resistance, they ensure a progressive muscle toning.
The straps allow you to perform more than 300 exercises promoting the development of body strength or flexibility. Sessions, as intense as powerful, allow in a few minutes (30 to 45 on average) to carry out a complete training. Abdominal muscles, back muscles, biceps, quadriceps, all the muscles of the body are solicited in a minimum of time and in a minimum of space.
Many gyms propose TRX classes.
Different exercises of TRX
TRX : Pectorals exercises
Atomic Push ups
The feet in the straps, the hands on the ground and the gaited position. When inhaling, bend your elbows outward, bringing the chest to the ground. Then push the floor with your hands, blowing, towards the starting position. See our blog on chest workout.
Main work of the large pectorals, anterior deltoids and triceps and core .
Chest Press
The hands shake the handles, arms extended far ahead, feet far behind on the tips.
When inhaling, bend your elbows outward to bring the bust forward, then back to the starting position until the arms are fully extended.
Main work of the core, large pectorals, triceps and anterior deltoids.
Chest Fly
Hands clasp the handles, arms far ahead slightly bent, feet on the ground resting on the points, the bust forward. Inspire, spread arms, elbows open slightly bent, allowing the entire body to swing forward, then tighten arms far ahead, pushing all body weight back to the starting position.
Main work of the large pectorals, and previous deltoids and core.
Clock Press
Isolating each side of your chest will help build stronger, more effective chest muscles. With the TRX clock press, you’re not only challenging your chest, but you’re also putting stress on your stabilising muscles every time you extend your arms outwards, helping you build a well-rounded physique.
Main work of the core, large pectorals, triceps and core.
TRX : Back exercises
Straight arms row
In suspension, the bust backwards, hands clasp handles, arms extended far ahead and heels planted in the ground. While blowing, bend the arms so as to bring the whole body weight forward. Then return to the starting position by braking the descent on the inspiration, until the complete extension of the arms. See our blog on back exercises.
Large dorsal, interscapular and biceps work.
Pull ups (L-Sit hanging)
Position the TRX handles so they are an arm’s length above the floor. Sit on the floor with your legs extended. Perform the exercise in the same manner as the L-sit pullup, but lift your entire body, including your legs, off the floor. Your legs and torso should retain a 90-degree angle to one another throughout the movement.
This exercise requires not only a strong upper body but also a strong core to hold your legs extended in the air.
Butterfly row
In suspension, the weight of the body towards the rear, the hands tighten the handles, arms extended far ahead. On the exhalation and being careful not to bend your elbows, pull the arms open backwards keeping them away from the body to the vertical position, arms crossed. Then inhale, letting the weight of the body go backwards to the starting position while braking the return.
Posterior deltoid and inter-scapular labor mainly.
Low row
In suspension, the bust backwards, hands clasp handles, arms extended far ahead and heels planted in the ground. While blowing, bring the arms back along the body without bending the elbows pushing backwards, so as to bring the entire weight of the body forward until the arms align with the bust. Then return to the starting position by braking the descent on the inspiration.
Main work of the long dorsals and the long portion of the triceps.
TRX : Legs exercises
TRX : Arms exercises
Squat
Feet on the floor shoulder width, hands hold the handles far ahead. By inhaling, bend your knees by tilting the body weight backwards (as if to sit), in suspension using the TRX, until almost complete knee bending. Then return to the basic position by pushing on the heels and keeping the weight of the body backwards using the straps.
Main work of quadriceps and glutes.
Leg Curl
Lying on the back, the heels in the straps, pelvis and lumbar lift off the ground and allied with the ankles.
By blowing, bring back the heels towards the buttocks by supporting the weight of the body, without letting the glutes rest on the ground, then back legs stretched, always glutes off. See our blog on leg exercises.
Main work of the hamstrings ischios and twins (calves).
TRX : Arms exercises
Curl Biceps
In suspension, the weight of the body towards the back, position “sheathed”, the palms of hands up, arms extended far ahead. On exhalation, bend your elbows so that your hands are level with your ears and the entire weight of the body is forward. Then return to the starting position by braking the return. See our blog on biceps workout.
Biceps work essentially.
Triceps extension
In suspension, the weight of the body forward, “sheathed” position, the hands shake the handles, arms far ahead above the head. When inhaling, bend your elbows so that your hands are level with your ears and you keep your elbows tight (always in a tight position). Then, on the exhalation, extend the elbows until full extension and return to the starting position. See our blog on triceps workout.
Triceps work basically.
TRX : Abs exercises
Crunch
The feet in the straps, the hands on the ground and the gaited position. While blowing, bring back the knees towards the chest while trying as much as possible to wrap the bottom of the back by raising slightly the pelvis. Then return to the basic position, making sure not to arch your back at the end of the movement.
Essential work of the great rights of the abdomen and the Psoas (flexor of the hips).
Pike
The feet in the straps, the hands on the ground and the gaited position. While blowing, push the buttocks up as far as possible keeping your legs straight. Then return to the basic position, making sure not to arch your back at the end of the movement. See our blog on abs workout.
Essential work of the great rights of the abdomen and the Psoas (flexor of the hips).
Plank
The feet in the straps, suspended, the hands on the ground and the gaited position. Maintain the static position: bust, pelvis and thighs aligned. Essential work of the great rights of the abdomen, the Psoas (flexor of the hips), secondarily fixers of the scapula.
Mountain Climber
The feet in the straps, suspended, the hands on the ground and the gaited position. Maintain the static position: bust, pelvis and thighs aligned. Keeping the pelvis steady throughout the movement, bring one knee to the chest keeping the other leg straight, alternating right to left.
Essential work of the great rights of the abdomen, the Psoas (flexor of the hips), secondarily fixers of the scapula.
More information
In principle, there is no contraindication to taking a TRX course. As you are responsible for the intensity that you put in your effort, you can just as much make a session muscular or much softer depending on your form of the day. Thus, it is both a great way to resume physical activity that a very good way, for more athletic, to vary their muscu routine. You can very well practice TRX alone because it is a very complete discipline or in addition to other practices where the posture and the deep abdominal muscles are essential (dynamic yoga, dances or martial arts in particular).
To practice, just have a classic sports outfit and a sports bra for women. Side sneakers, you can use specific sneakers for training that have different cushioning running shoes. You can also buy your own straps to practice at your gym or practice at home once you are more expert. You will find different types of straps in terms of price and quality that range from 100 to 1000 AED. You can find it at Decathlon store.
