TRX-loops are a universal simulator, thanks to which all muscle groups are worked out. In addition, with it you can lose weight, increase endurance, improve posture and restore flexibility to your body.
A bit of history
Exercises with TRX loops came up a long time ago. In the late 90s, the commander of the world famous fur seal squad Randy had the idea to build an unusual simulator from an ordinary belt. He simply clamped one end of this belt with a door, and on the other began to do exercises, using his weight as a weighting agent.
But even this seemed to him not enough, then he attached two loops to his belt and saw that with the help of this simple device he could load almost all muscle groups using his own body weight and some ingenuity.
Since the US military uses every free minute to pump up muscles, this simulator has become very popular.
In 2001, Randy decided to leave the US Army and enroll in a business school in order to promote his invention not only among the military, but also civilians. After 17 years, Randy became a multimillionaire, and exercises with TRX loops are world famous. During this time, he released as many as 49 models of this simulator and only the fiftieth brought him success.
It should also be said that now this name has become a household name, and all exercises with loops are called TRX exercises. In fact, TRX stands for total body resistance and is the name of a specific simulator, such as the Kettler simulator.
TRX simulator
The entire simulator consists of nylon straps that are mounted above ground or floor. A door, a hook in the ceiling, a tree branch, a street horizontal bar, a pole, etc. are suitable for fastening. The simulator is quite mobile, it is easy to take with you on the road or for a run, its weight is less than one kilogram, while the standard simulator is capable of supporting a weight of about 120 kg (there are simulators that can withstand up to 150 kg).
The standard set includes:
- Belts with anti-slip handles ;.
- Carbine.
- Extension.
- Fasteners.
- Inserts.
- Disk with the program.
In addition to standard equipment, in the store or at an authorized dealer, you can pick up additional components.
Features of exercises with TRX loops
- Using these exercises, you can pump any muscle group.
- You will definitely lose weight, as these exercises are quite exhausting, but you will not build up an athletic body, as this requires exercises with heavy weights.
- Performing exercises on TRX-loops, you do not give compression load to the spine, but at the same time effectively strengthen the muscle corset.
- You can install this simulator at home, as it is much lower in cost and more compact than full-fledged simulators.
- You can choose any set of exercises - for individual muscle groups and for any level of physical fitness, since you independently adjust the load by changing the angles of inclination and the amplitude of movement.
- By pumping a certain muscle group, you will still give a load to the whole body, since you will have to maintain balance, in addition to performing the exercises.
Contraindications
Like any other simulator, the TRX simulator has contraindications. If you have not been involved in sports at all before and are an absolute beginner in this matter, then it is recommended that the first classes be conducted under the guidance of a professional. Sign up to the gym, if only so that the trainer will explain to you the correct position of the body in exercises with TRX loops, since the execution efficiency and the final result depend on it.
Do not forget about proper nutrition and lead a healthy lifestyle, because without this you will not achieve results, no matter how exhausting your workouts are.
Medical contraindications:
- Disease of the spine (hernia and others).
- Serious heart disease when any load is contraindicated.
- Hypertension.
- Pregnancy.
As you can see, there are not so many contraindications, and they are the same as for any other simulators.
General recommendations
- Start any workout on the TRX simulator with a warm up.
- Change the tilt angle and height of the treadmill to adjust the load.
- Perform simple exercises first, increasing the load gradually.
- Exercise regularly so that your body is accustomed to constant stress.
Now let's move on to the exercises themselves and consider them in more detail.
Slimming
Moving, we start the metabolic process in the body and expend energy, as we give physical activity, so TRX loop exercises for burning fat are also suitable. But how effective will these exercises be? It is believed that the most effective in burning calories and, accordingly, losing weight is aerobic exercise. When practicing with TRX loops, your heart rate is always in average values, so classes are more related to strength training. But along with this, as a result of the fact that you constantly have to maintain balance, your body spends a greater amount of energy than when performing the same exercises, but without loops. Therefore, we can definitely say that exercises on TRX loops for fat burning are perfect.
Along with this, there are several myths associated with the fact that TRX-loops will allow you to quickly lose weight.
- A beginner who is independently engaged at home will be able to master only simple exercises designed to pump slow muscle fibers. If he gets to more difficult exercises on his own, then, most likely, he will not be able to master the correct technique.
- In order to achieve the effect of cardio training, you need to make great efforts and perform 15-20 repetitions of each exercise.
As you can see, “fast weight loss” on TRX loops cannot be achieved, as with any other simulator, you will have to sweat to achieve the desired result.
At the same time, TRX-loops are an indispensable simulator for scoliosis and obesity, as they will serve as a support during the performance of squats and lunges.
For men
The most popular exercises with TRX loops for men are used for pumping shoulders. All exercises should be performed at least 20 repetitions.
- Hinges. Grasp the treadmill with your hands and twist the body, trying to reach the floor. Perform the exercise first for one hand, then for the other. Repeat 20 times for each hand.
- Push-ups on loops. Put your hands on the crossbars on the hinges, and your feet on the ground. Perform classic push-ups while spreading the brushes to the side. Tighten your muscles to avoid falling and fully control all movements.
- Breeding hands. Take a loop in each hand and move them apart to the maximum possible width. Lower your back to the floor while bringing your hands together. Return to starting position.
For women
TRX loop exercises for women are primarily aimed at working out the muscles of the thighs, buttocks and abs.
- Lunges back - loop in the hands. Put your feet shoulder width apart, stand facing the simulator and grab the loops in your hands. Squat on one leg while pulling the other back. Make sure that both legs are bent at an angle of 90 °.
- Lunges back - leg in the loop. Lunge back by placing one foot in the loop, and the second step forward and bend at an angle of 90 about .
- Squats Perform them on both or on one leg. You can squat by stretching one leg forward. Hinges serve as a support.
In addition to the above, leg exercises with TRX loops include:
- Transverse twine. Lie on your back, raise your legs and place them on the solid TRX bar. Raise them, trying to do the splits, and bring them back.
- Vertical jumps. Put your feet shoulder-width apart, sit down and jump from this position vertically upward, keeping your legs in the same position, and hold TRX loops in your hands.
Exercises for the back. For a minimum load on the muscles of the corset, it is enough to introduce basic push-ups into the workout. But there are more narrowly targeted exercises for this muscle group:
- Stand upright with the hinges in your hands. Tilt the housing back while holding the neutral. Hold this position for 10-15 seconds and return to the starting position.
- Keeping the case in the same position, spread apart and bring your hands together, return to the starting position.
When training with TRX loops, press exercises are included to maximize its development. The muscles of the press will be involved in any exercise, as they are responsible for maintaining balance, but in addition the press can be pumped if you perform the following exercises:
- Put your hands on the crossbar of the loops, put your feet on the toe and stand in the plank position. Pull your knees to your chest and return to your starting position.
- From the same position, lift the pelvis up, pulling your feet towards you. Gently return to starting position.
The TRX loop exercises for burning butt fat are pretty much the same as leg exercises. It’s also good to add the exercise of the gluteal bridge - put your legs in loops and make a normal bridge.
Training program
Depending on your sports training and goals that you set by choosing TRX-loops for exercises, the set of exercises will vary. It is better to choose a training program with a professional instructor who will also be able to put you in the right movements. It should not be forgotten that although these exercises are quite safe, you can still get hurt, for example, if you can’t keep your balance.
For beginners
Choosing TRX loops for classes, exercises for beginners, as mentioned above, are selected by a specialist. Usually these are no more than three basic exercises, which without preparation will be quite difficult. These exercises include:
- push ups;
- pull-ups;
- stretching.
The number of laps depends on physical fitness, but you need to strive to ensure that the number of repetitions increases with each workout. New exercises should be added only when you can safely do these three exercises with at least 15 repetitions.
Do not rush when doing exercises, let your body feel every muscle, monitor the correct position of the body and adjust the load by the height and fastening of the belts.
For beginners, the average training duration is 30-40 minutes.
Functional training
With this kind of training, TRX RIP Trainer is most often used - a simulator that allows you to simulate movements from everyday life or from some kind of sport. For example, if you are preparing for a basketball competition, with the help of TRX-loops you can work out all the movements.
Such training primarily develops flexibility, coordination, balance and focuses on movements.
Circular training
Such training develops endurance, but it is assumed that initially a person has good physical fitness. Beginners such a training is not suitable. It differs from ordinary training in that after performing various exercises, one after another for about 20-30 seconds, each at the end of the circle should have a break for about 1 minute, and the circle repeats again.
With such workouts, the pulse rate increases, such workouts are equated with cardio workouts and contribute to weight loss.
disadvantages
- The main disadvantage is the rather difficult exercise, especially for beginners. Because of this, many beginners quit classes, especially if they selected the training program on their own, and not with an instructor.
- For classes you need to have good coordination and balance. This will all come with time, but at first during training it will seem that nothing works.
- When purchasing a TRX-simulator for home use, it should be borne in mind that quite a lot of space is required to complete many exercises. Although the simulator itself is quite compact, but you need an area of at least two lengths of belts and about 1.5 meters wide for comfortable exercises.
That is why, by the way, in many gyms, group exercises on TRX loops are not practiced, since there is no way to install several simulators.
Reviews
According to customer reviews, this simulator is among the ten favorite, due to the fact that it does not take up much space, but at the same time it is a full-fledged shell for pumping the entire muscle group and effectively works with the problem of excess weight.