Whoever has a TRX has a treasure. Suspension training is a great option when we want to train strength and endurance with our own weight. If you are a lover of outdoor exercise or would like to start using the TRX in the gym, we show you the best exercises to train your whole body. The great advantage of this sports material is that the intensity is added with the incline. Anyone, of any level, can do a training routine adapting the incline to their physical capacity.
Here we show you 35 TRX exercises to train the upper body, the lower body, the abdomen and even cardiovascular capacity. You dare?
Upper body
Bicep curl
If you don't have weights or aren't excited about training with dumbbells, the TRX bicep curl is a great option. The grip should always be supine, and your biceps will be in charge of exerting the force to lift you up. If you use too much incline, you're likely to make the mistake of propelling yourself with the hip. Reduce your incline until you master the movement.
Triceps Workouts
Suspension triceps exercises will make you remember what laces are. You have to be especially careful not to shrug your shoulders or let the lumbar drop. Stand firm with a tight abdomen and bring your head into your hands. The tighter the grip, the more stability you will find.
Triceps background
Tired of making funds in a drawer? Try this option. If you are an expert, dare to exercise without resting your legs on the ground, although you must remember that you have the obstacle of instability. It will be more difficult to control the descent, as the hands may open to the sides.
Rowing on TRX
Here it is easy to notice the difficulty of the exercise, as more parallel to the ground you get. Remember to squeeze the abdomen to prevent you from propelling yourself with the hip. You yourself will notice the progress and you will go down the incline for a greater challenge.
One-handed oars + trunk rotation
From my favorites! If you want to intensely work the mobility, the obliques and the shoulder, this is your exercise. You will have to touch the ground with one hand, then go up and play as high as you can on the TRX.
Chest press
Although it may be similar to doing a push-up, we are really looking for a large chest opening. Control the movement and do not allow your elbows to exceed the shoulders.
T-elevation
If you want to train shoulders and back, this exercise is key. The good thing about working with suspended material is that it allows ranges of motion that machines or dumbbells don't generate. As in the previous exercises, reduce the incline if your hip leads the momentum.
Y-elevation
The Y-shaped elevation is similar to the T, but a little more challenging. You can combine both to create a TY series, and set your shoulders on fire.
Push-ups
Suspension push-ups have nothing to do with the classic ones on the floor. If you are a beginner, I recommend that you do not use a lot of incline or put your foot forward so that you get more stable support. The danger is in the control of the hands. As you go down, they will tend to open and you risk hitting your mouth on the ground.
Assisted pull-ups
If you're a lat pulldown lover, this exercise can go a long way. It is also useful for beginners to do assisted pull-ups, thus accustoming the body to the lifting movement.
Complete pull-ups
In the event that you are all a professional, surely you dare to do full chins. Pick up the TRX strips so they are short so you can better elevate yourself.
Pullover
Lower body
Squat
Squats on TRX can help beginners correct mistakes in their technique. By holding on, we will be ensuring a greater descent and a correct position of the knees. You can do them with your feet closed, at hip distance or in extreme. It allows any variant of squat and with a greater range of movement. Add jump if you want more intensity!
Bulgarian squat
Bulgarian squats with your foot propped on a drawer are tough, but imagine hanging!
Striding
As with squats, strides allow more stability when holding on to the TRX. You will no longer have to fear your balance when going down and up the strides.
Stride with cross behind
When we do cross strides it is normal that we demand less if we do not have controlled the stability and balance of our body. But when made with TRX, the handles provide greater security in movement. There is no longer an excuse for the knee to touch the ground.
Lateral stride
Notice that this exercise is for people who control movement, technique well and have sufficient strength. Such a wide opening of the abductor could injure you if you are not in top shape or do not know the exercise. Go down as far as your leg allows.
Squats in and out
If you want to burn your legs, go to squat hopping in and out. How many are you able to do without rest?
Nordic assisted curl
Hip lift
We have no weight, but we do have instability. Your hamstrings will burn with this exercise. It is important that the knees are just above the hips. Do slow reps so you don't lose the proper technique.
Hamstring Curl
Do you want to get up tomorrow with stiffness in your hamstrings? Don't hesitate to do this exercise. Do not place the TRX too high, as we do not intend to seek an exaggerated hip elevation, but to extend and retract the hamstrings.
Twins lift
ABS
Leg extension
Bear Shrug
Put your forearms in the handles and do an iron. From that position, curl back to bring your buttock to your heels.
Iron in bear position + leg opening
In this exercise it is important that you place your hands just below the shoulders, and the knees below the hip. Your back has to be stable like a table. Hold the position and, if you dare, open and close your legs, but without losing your posture.
Pike
Place your feet on the TRX and do a plank. You have to squeeze the abdomen to raise your buttock to the ceiling, so that you form a kind of inverted V with your body. Do not be afraid, you will not fall.
Climbers
From iron to board
Side plate with rotation
Press Pallof
This is one of my favorites! We always do this exercise with a machine or an elastic band, but with the TRX it can be just as intense. We will play with the incline to add intensity to the obliques.
Roll Out
I have never been very fond of the abdominal wheel because it allows a very tight grip and can injure our shoulders. On the other hand, with the TRX you can do it just as intense, but with a more open hand position.
