A brilliant one for identifying and alleviating tightness in the upper back, as well as teaching perfect squat mechanics
TRX Overhead Squat – one of my personal favorites, and a classic test of overall mobility.TRX Cossack Stretch – a great warm up and mobility challenge for the hips, prepping the abductors, adductors and glutes for a lower body strength session.TRX Suspended Lunge into TRX Glute Bridges (quadricep, hamstring and glute focus).TRX Low Row into TRX T-Row (back and bicep focus).TRX Chest Press into TRX Chest Fly (chest, shoulder and tricep focus).MH Says: Try the exercises from Cuff-Burnett below for a quick-fire TRX or suspension trainer workout. The farther past neutral you are, the easier an exercise will be." The further away from neutral (toward you) you are, the harder an exercise will be. With ‘Pendulum’, think of the ground directly under the anchor point as neutral. ‘Stability’ refers to how many points of contact you have with the ground, so gradually taking these away will make an exercise more challenging. The TRX offers two additional principles of progression: the ‘Stability’ principle and the ‘Pendulum’ principle. "A low row performed with the body horizontal to the ground will be heavier than when the body is more upright. For example, to increase the weight, you would use the ‘Vector’ principle to adjust the angle of your body relative to the ground," he explains. "The same principles of progressive overload apply to the TRX as with other training modalities. With that in mind, Cuff-Burnett breaks down a few more need-to-know points about training with a suspension trainer or TRX. For example, once you master a TRX knee tuck, there’s the swinging knee tuck, then the push-up knee tuck, then the one-handed swinging knee tuck and so on." "The TRX is a sound investment because it can offer you an almost endless progression of exercises, which means your training never plateaus," explains Cuff-Burnett. This 15-Min, 3-Move TRX Session Builds a V-Shape.The study workout also included pull-ups, upper-body push exercises, lower-body exercises and core work. Lastly, the American Council on exercise found that fat-loss, muscle gain and cardiovascular health were improved after a suspension trainer (the study used a TRX) was added to a 60-minute full-body workout three times a week. By analysing the effect of the suspension trainer on the abdominis, external oblique, rectus femoris, and serratus anterior muscles, the muscle activation achieved was found to be greater when using a suspension system instead of a standard plank pose.
Similarly, this study looked at the efficacy of suspension trainers during a front plank. But what are the lab coats saying?Ī study published in International Journal of Sports Physical Therapy detailed that performing suspension trainer (ST) exercises "increases muscle activation of selected muscles when compared to exercises performed on a stable surface" and, when it comes to warming-up or activating muscles, "the main finding was that each ST exercise had at least one muscle group that showed a statistically significant increase in activation when compared to its equivalent exercise on the ground." After all, olympic rings – a close cousin – have been used in fitness for decades. "It also teaches the importance of proper movement standards – a hip crease below the knees on a squat, for example – which translates to exercises as the beginner progresses on their fitness journey." What Science Says on Suspension Trainingĭespite its relative youth in the fitness and exercise ecosphere, the concept of suspension training has some credible science behind it. They're great for beginners, too, as "it is possible to manipulate the difficulty and intensity of each movement, making it safe, appropriate and sufficiently challenging for all levels of users," says Tom Cuff-Burnett, a trainer for the TRX Training Club. Lightweight and portable, suspension trainer kits can can easily be transported, making them ideal for home workouts or as a piece of fit kit to take on holiday. Using a central anchor point - usually a doorway, hook or frame - the suspension trainer user uses gravity as a means of providing resistance. Tom Cuff-Burnett, trainer at TRX Training ClubĪ suspension trainer is a fitness device that uses adjustable straps, rings or handles to build strength, flexibility, mobility, and improve range of motion.
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