It is not unusual now to see people working out with various types of straps or gymnastic rings in the gym or at the park. We personally love the TRX (Total body Resistance Exercise), and use it daily with our clients.
This simple fitness contraption has enormous fitness and rehabilitation benefits. Its for EVERYbody at anytime and anywhere. All you need is an anchor point, some straps, yourself and off you go to the races.
Take your gym everywhere.
If there is one reason to get into suspension type training this is it.
You can take it ANYWHERE, hang it from a beam, over a door frame or attach it to a sturdy post or tree and you are set to go. For me, its a regular item packed into a holiday or weekend bag so I can keep up with my training or rehabilitation.
Variety is the spice of life.
I’m not sure I’ve ever come across a piece of equipment that allows for such a wide range of exercises as the TRX. You can use it to improve strength, flexibility, balance and take your core to a WHOLE another level.
Another great factor about this type of training is not only the exercises available but that it also increases the range of movements you can do with your body weight. You now have the ability to be able to do upper body pulling movements, single leg or arm movements.
For training the core, the straps assist you to work harder to increase the amount of work your core has to do. You can also incorporate upper and lower body movements with your core training. Have you ever tried combining crunches with a push up?
You are the resistance.
Tired of changing weights to get stronger? When using a suspension device it is as simple as changing your body angle or base of support.
By moving your feet closer or nearer to the anchor point you change the effort required. With a push up exercise the further you move your feet back the harder it gets.
To increase the effort of the exercise, changing your base of support is very effective. We can use the straps to decrease stability and increase the effort required. This creates all sorts of interesting and fun variations of simple exercises such as a push up or the dreaded plank.
Another benefit is that it is easy to use for beginners and a serious challenge for more experienced trainers.
Due to its versatility, it is a very easy piece of equipment to SCALE an exercise to the ability of the individual. Scaling is important as it allows you to learn a skill and progress it . This minimizes the risk of injury and maximizes skill and strength development. As you become more competent the challenge of the exercises are” scaled” up. You never get a chance to get too comfortable while always improving.
So much more than strength training.
Suspension training systems are great for rehabilitation of injuries and post surgery. We can adapt its use to target everything from shoulders to hips, knees and backs.
In the initial stages of rehab, we can use the TRX to make exercises easier. As we progress through the stages of rehab we can make the exercises harder and more specific.
Not only can we strengthen the body but we can target power, flexibility, cardio and balance. We can also integrate it with other equipment such as kettlebells, power ropes, etc.
Taking core strength to new levels.
Whether for health and fitness or rehabing for an injury the TRX is a great tool to use. We offer both one on one session and group classes.
You first TRx / suspension trainer circut
Just for you here’s a look at a very simple but effective circut we use with clients.
It’s the following series of exercises :
- Push up
- Push up
- Swimmers Row
- Single leg arabesque
- Front squat
- Lateral press
- Tricep press
- Bicep curl
I do this as a descending pyramid;
1st round of 10 reps then 2nd at 8 reps all the way down to 2 reps on the 5th round. Once thats easy then start at 12 reps and go down.
If you wish to integrate it into your training or rehab give us a call at the clinic and let us hook you up or check out our class timetable on our website.