Trx training program for girls for weight loss, beginners, circular, for mass, strength and endurance

Total Body Resistance Exercise or TRX for short are special sports loops. Athletes call this device T-Rex, which reflects the essence of the fact that it allows you to become powerful, strong, since you have to face one of the most aggressive representatives of the fauna that has ever existed on Earth.

Benefits of training with TRX loops

Translated from English, “resistance” means “resistance.” Thus, it turns out that the basic principle of training using a TPX loop is based precisely on resistance, which is due to the design of this device. It is a more advanced version of sports rubber, but with some differences, so these shells should not be confused with each other. The first difference is that T-Rexes are produced on the basis of belts with high strength. Initially, parachute lines were used for loops.

The main advantages of this sports equipment include the following important points:

• Increased coordination due to the absence of any special fastenings and rigid support.
• Increased interaction between muscles , since you have to use almost the entire body at the same time.
• Safety , since there is no additional load, except for your own body weight.

Performing the most ordinary complex using TRX allows you to involve all muscle groups, and not just one individual one.

TRX Special FORCE! The Movie!

Efficiency of TRX loops

The design of the suspended training device is flexible, which makes training with it somewhat different than with the use of other simulators and devices.

To work with this projectile, the following points must be taken into account:

• tendons, ligaments, and the musculoskeletal system must work exclusively in harmony;
• even the simplest movement requires good balance and coordination;
• Training with T-Rexes allows you to comprehensively develop and improve your body.

For beginning athletes, this device allows them to reduce the load on the spinal region without losing the effectiveness of the training itself. Experienced athletes find TPX useful because it allows you to influence not only the superficial, but also the deep muscle layers.

TPX loops - home workouts or gym?

Complex exercises, of course, are best performed in the gym, but basic exercises can be done absolutely in any convenient place. This is facilitated by the design feature of the T-Rex. They don't take up much space and are quite lightweight. You can take them with you absolutely everywhere.

You don’t wear dumbbells or barbells and don’t take them with you on a business trip or travel. You can attach TPX loops to a hook, anchor, wall bars, throw them over a horizontal bar or even a branch, and also clamp them with a door. This allows you not to miss workouts and keep yourself in great shape even when you can’t go to the gym or exercise with dumbbells and barbells.

TRX loops: what are they and where did they come from?

Many trainers believe that this particular technique is suitable for working out literally every centimeter of the body. Anyone who has tried practicing with these loops usually speaks enthusiastically about them. So what are TRX loops in fitness, where did they come from, who invented them and why are they so useful?

TRX (Total Body Resistance Exercise) literally means “total body resistance exercise.” The sports equipment consists of two special belts or rubber rings that are attached to any horizontal base, for example, to ceiling hooks. At the ends, these loops have special handles with which you can hold on to them. You can also secure your feet in them, and you have to perform the exercises in a semi-suspended position.

History of origin: it couldn’t have happened without “seals”

Exercises of this kind began to be popularized in the mid and late nineties of the twentieth century. Special Forces soldier Randy Hetrick then invented a training system that allowed him to maintain good physical shape without visiting gyms or special equipment. He got the hang of using a kimono belt, nylon strips lying around in the barn to wrap furniture, and also scraps of rope he found in the pantry.

The Navy SEAL's friends appreciated his invention. By the early nineties, he even launched the production of loops, more similar to modern ones, with plastic handles, carbines and other accessories. At one time, a set of exercises with TRX was actively used by the United States Army for special forces training.

Essentially, it is a compact, convenient, lightweight, portable gym substitute that you can take with you anywhere. After all, you can attach it in your bedroom, on a tree in the forest, to a train shelf. The training method was liked by those around him, there were more and more adherents of the new product, and Hetrick himself turned from a former infantryman into the inventor of innovative training.

Who needs it and why

Having figured out what TRX is in fitness, you need to find out who might need such classes. Exercises with loops are complex, but their effectiveness is very high.

• Thanks to the complex load, such a projectile makes it possible to pump up all muscle groups. In this case, the ligaments and skeletal system are subject to load in the form of their own weight. It is suitable for those who need to develop endurance, flexibility, strength, significantly improve coordination of movements and develop a sense of balance. That is, both ballerinas and boxers will find exercises with TRX extremely useful.
• Loops will help strengthen the lumbar and lumbosacral back.
• These workouts will add variety to your usual routine and will help you work out the muscles of your back, chest, arms, legs, and abs.
• With the help of loops, high-quality quick weight loss is achieved, since the exercises are quite complex. They will burn a lot of calories, preventing fat from being deposited in problem areas.
• Exercises with loops can be easily combined with any others. They are often used as a warm-up and cool-down during training.
• Fans of street workouts really liked such devices. They make it possible to diversify your workouts, working more muscle groups even better.

For those who need not only muscle work, but also cardio exercise, loops are perfect. They will help strengthen the cardiovascular system and boost metabolism.

TRX-training is considered one of the least dangerous for an athlete, even a poorly trained one. With it there is no axial load on the spine, that is, the risk of injury is minimized. However, trainers recommend not to start abruptly with the most difficult exercises, but to slowly accustom your body to new sensations.

How and where to practice TRX

• You can do the exercises anywhere. However, for beginners it is better to work out in the gym with a trainer so as not to overdo it.
• It is recommended to practice on loops for an hour every day.
• If you can devote so much time to training, you can reduce the number to three per week.
• As in any sport, systematic training is very important here. That is, regularity and intensity of training with increasing loads. If you don’t have your own trainer, then you can try to create a training plan yourself.
• There are group or individual classes that you can attend at your own request. But homemade options are also good, they are effective and bring results. The main thing here is not to overdo it.

TRX loops - basic exercises

When this device became available to coaches and professional athletes, they began to master all the possibilities of the TPX loop. Combining practical skills and a creative approach has made it possible to develop many recommendations, as well as various versions from simple to complex exercises aimed at working the whole body.

The main complex with T-rexes includes the following movements:

1. Back. They grab the loops, take a step forward, tilt the body at an acute angle back and do pull-ups on their hands.
2. Chest. Place emphasis on straightened arms, step forward, spread your fists to the sides so that your arms bend at the elbows. The main thing is not to touch the lines.
3. Shoulder girdle. They take hold of the T-Rex with their hands and take a step forward, first spreading their arms to the sides and then lifting them up.
4. Legs. They step back, tilt their body a little, and keep their arms extended forward. Make sure that your feet are pressed to the floor surface. They do a squat.
5. Hands (option 1). They take hold of the loops, step forward, but turn their arms palms up, and then pull themselves up.
6. Hands (option 2). This movement can be called a biceps curl or press. Focus on arms straightened at the elbows. They take a step forward. They do push-ups, but do not spread their elbows to the sides.

TRX loops: a set of exercises for the whole body

The number of approaches for each of the six exercises ranges from two to four sets. Each exercise should be done from 10 to 15 repetitions. Exhale when making an effort, and inhale when making the opposite movement.

Important nuances and recommendations

You should not start training with T-rexes without a good warm-up first, which warms up the muscles, which includes:

• jogging or jogging in one place;
• gymnastics for joints;
• high-quality stretching;
• warming massage when loops are used as a rehabilitation device.

The program is built step by step and includes exercises from simple to complex, and is selected taking into account individual characteristics. The main thing is to have good motivation, to practice systematically in order to move from easy to progressive movements.

Back workout with TRX loops

The specific movements performed to work the back depend on the tasks at hand. Exercises can be aimed at:

• therapeutic effects;
• general strengthening and healing;
• increasing muscle volume.

The complexity of the exercise depends on two factors - the angle of tilt of the body back and the degree of separation of the elbow joints and fists to the sides.

Exercises with T-rexes have a beneficial effect on the conditions of people suffering from spinal problems. They perfectly strengthen the muscle corset and increase muscle tone.

TRX Reverse Rows

It is a more complicated variation of the basic back movement. When it involves a maximum load, it is recommended to place the body almost parallel to the floor surface, and, when performing a pull-up, move the fists to the sides as much as possible. To make the movement a little easier, you can bend your legs. This exercise is not recommended for beginners.

Reverse pull-ups in TRX

Some experts recommend this exercise for those who exercise on their own, that is, not in the gym or in the presence of someone else. This movement significantly tightens the core muscles, which are responsible for the stable position of the spinal and hip regions, forearms, trapezius and latissimus muscles.

Goals and objectives of TRX training loops

With the help of TRX training, you can successfully achieve the following goals and objectives .

Weight correction

To reduce body fat, you need to achieve a negative calorie in the body. Calorie intake is controlled by various diets. It is necessary to achieve maximum calorie consumption not only during training, but also during the recovery , when the body spends energy on cell regeneration after the training process.

That is, the more muscles were involved in the work during the exercise, the more calories will be spent on their recovery. Thus, fat deposits will gradually be used by the body as a source of energy .

This is why the effect of performing basic strength exercises (press, deadlift, squat) with TRX exceeds the effect of regular cardio training (running, cycling).

Weight correction and TRX

Strengthening muscles and musculoskeletal system

When performing an exercise on TRX, in order to maintain balance, the athlete’s body will have to engage not only large external muscle groups, but also many small stabilizer .

Considering that the exercises are performed with your own weight, it is the task of maintaining balance that becomes the main one for maintaining correct technique .

That is why professional athletes in gaming, combat and other sports, success in which does not directly depend on the number of kilograms lifted, practically do not use barbells and dumbbells. Their task is to strengthen the muscle corset with the help of stabilizer muscles. This way you can avoid injury.

Strengthening the muscle corset with TRX loops

In addition, explosive, high-repetition produces significant gains in contraction/extension speed and resistance, which are much more important than volume in the case of sprinting or hitting a ball.

Cardiovascular training

If you do not take into account the development of speed and strength qualities, proper training on TRX is cardio training in its purest form.

The main method by which the cardiovascular system is trained is to achieve the required heart . If during training the heart rate does not reach the target zone, then the training is ineffective. If it exceeds, then the cardiovascular system experiences unnecessary stress . When choosing the pace of doing an exercise on TRX, as well as the number of repetitions, it is enough to take this parameter into account. Then it is possible to fully combine heart training with muscle training.

You can approximately calculate your target heart rate zone using the formula :

• 207-0.7*age (number of years) is the maximum permissible heart rate value during training.

Effect of TRX on the cardiovascular system
For the development of the cardiovascular system, training in the range of 60-80% of the maximum is recommended.

For example, for 30 years :

• 207-0, 7*30=186 70-80% is 130-148 beats per minute.

Coordination of movements

The development of coordination of movements directly depends on maintaining balance and muscle corset. In this case, the choice of exercises is carried out in accordance with those movements that will need to be performed under normal conditions.

Gradually increasing the load and pace, you train your balance and execution speed.

Feeling good

Training on TRX, performed under conditions of working with part of your own weight, does not carry excessive stress not only for the muscles, but also for the hormonal system and psyche. By moderately dosing the load, training in a circular format (exercises follow one another in several circles, with a short rest), it is possible to work out all muscle groups within one training series.

This type of training allows you to achieve the replacement of old cells, which has a healing effect on the body. Instead of fatigue after training, on the contrary, there is a positive increase in vitality, good mood and a desire to train as often as possible.

Wellness and TRX training

Training program for beginners

You can start training with T-Rexes at any level of physical fitness. This device allows you to independently adjust the tension, intensity, number and frequency of approaches. The main thing is not to take on complex movements right away.

The lesson should begin with the following principles in mind:

• complicate the program gradually, focusing on your achievements;
• do not expect quick and instant results;
• prevent muscle overtraining;
• be able to smoothly enter and then exit the complex.

The duration of the first workouts should not be more than thirty minutes.

Training program for beginners. TRX hinges. A set of exercises for muscle growth

Raising hands

They take a step back and tilt their body forward. You can either bend your elbows or leave them straight. The main load falls on the chest and abs.

"Pistol" - squats on one leg

A more complicated variation of regular squats, since one leg is extended parallel to the floor.

Lunges with TRX

Stand with your back to the apparatus and place one leg in both loops, and do a full squat on the other. This movement works great on your legs and torso.

One arm pull-up

They grab both handles with their hands, step forward and lean back, and then pull themselves up, bending the elbow. You cannot make sudden jerks. The exercise works well on the back, biceps, torso, and back muscles.

Top 15 exercises with TRX

Jumping loops

An exercise that develops endurance.

1. Place your palms around the loops and step back slightly, pulling the straps tight.
2. Keep your arms straight, squat while inhaling until parallel to the floor, moving your pelvis back.
3. Exhale, pushing off with your heels, jump up as high as possible and land on your toes, immediately performing squats.

In this way, you can perform 20-25 repetitions or jump for 1 minute.

Pistol

With loops, the pistol exercise becomes safe for the knee joints, more comfortable and physiologically correct.

1. Hold the loops in your hands, step back a little, lift one leg off the floor.
2. As you inhale, squat, moving your pelvis back until your knee forms a right angle or an acute angle.
3. Maintain balance with your hands.
4. Exhale, pushing up with your heel, and straighten your knee.
5. Repeat as many times as necessary and switch to the opposite side.

Bulgarian lunges

1. Stand with your back to the loops, placing one foot in the loop behind your toe.
2. With your supporting leg, perform a lunge while inhaling, keeping your knee at a right angle at the lowest point.
3. Move your back leg freely back without transferring your body weight from the supporting leg.
4. Exhale and straighten your knee.
5. Perform lunges, then switch legs.

Pull-ups

1. Wrap your hands around the loops, having first shortened the sling a little.
2. Holding yourself with your hands, placing your feet firmly on the floor, lean your straight body back, hanging on your outstretched arms.
3. Maintain a straight line of your body from your heels to the top of your head.
4. As you exhale, use your back muscles to pull your hands to your waist, with your elbows as close to your body as possible.
5. As you inhale, straighten your elbows smoothly and without jerking.
6. Repeat the movements while working your back.

Triceps extension

1. Grasp the handles with both hands, raise your palms above your head, turn your back to the hinges, walking a few steps forward.
2. Pressing your toes into the floor, tilt your torso forward and place the loops behind your head, bending your elbows and pressing them closer to your head.
3. Thus, you can select the forward tilt angle yourself.
4. As you exhale, use your triceps to straighten your elbows, bringing the loops above your head.
5. As you inhale, bend your hands again and move your hands behind your head.

Push-ups with hands holding loops

Select the required length of the slings; the longer the slings, the lower the position of the body, which means the more difficult the technique.

1. Wrap the loops with both hands, straightening your arms.
2. Leaning completely on the hinges, take a few steps back, choosing the desired angle of inclination.
3. Keep your entire body in the same plane.
4. As you inhale, bend your elbows, imitating push-ups from a bench or floor, stabilizing the position of your arms and body.
5. Exhale and straighten your elbows.

Biceps Curl

1. In this exercise, you should shorten the length of the lines.
2. Grasp the loops with an underhand grip (supinated), resting on your feet, lean back, sagging with your arms outstretched.
3. Exhale and use your biceps to pull yourself up, bending your elbows.
4. Inhale, relax and straighten your elbows.

Perform the exercise until your muscles fail.

Push-ups – legs in loops

1. Extend the lines by lowering the loops to the desired height.
2. Place your feet through the loops, stand flat on your palms, arms wider than shoulder-width apart.
3. Lift your knees off the floor, taking a flat position throughout your body, without sagging in the lumbar region.
4. As you inhale, bend your elbows and lower yourself as low as possible to the floor.
5. Exhale and straighten your arms.

Plank

A static exercise to improve balance that targets all muscle groups.

1. As with push-ups, the feet remain in the loops.
2. Palms on the floor are located under the shoulder joints.
3. Tighten the muscles of the abdomen and buttocks, stabilize the correct position of the spine.

Without holding your breath , remain in this position for 1-3 minutes.

Running in place

1. After the plank position, begin dynamic knee bends one at a time, pulling your knees toward your chest one after the other.
2. The pace of the exercise is quite fast, the main thing is not to lose your balance and not sway to the sides.
3. Accelerate by contracting your abdominal muscles.

Don't hold your breath , do the exercise for 1-3 minutes.

Fold

The exercise will work the abdominal muscles, but requires good balance, as there is a risk of losing balance.

1. The feet remain in the loops, the palms are also under the shoulders.
2. Exhale and use your abdominal muscles to bring your torso closer to your hips without bending your knees.
3. In this case, the pelvis rises strongly upward, while the knee joints do not work, but remain slightly bent.
4. As you inhale, straighten your torso. Repeat until you feel a burning sensation in your muscles.

Knee pull-up

A more simplified version of the fold, in which the starting position does not change, but the knee joints are already connected.

1. As you exhale, use your abdominal muscles to pull your knees to your chest, feeling maximum tension;
2. After a pause, inhale and return to the starting position.

Push-up fold

A complex exercise that simultaneously engages the abs, pectoral muscles and triceps. The fold can be done in any way: complex or simplified.

1. As you exhale, tighten your abdominal muscles and pull your knees towards your chest.
2. Inhale: Return to a straight torso position.
3. Inhale: Bend your elbows, lowering your chest lower towards the floor.
4. Exhale: push up. Repeat this cycle several times.

Reverse push-ups

The exercise simulates reverse push-ups from a bench.

1. Adjust the hinges to the desired height.
2. With straight arms, rest your entire weight on the handles.
3. Straighten your legs in front of you, placing them on your heels.
4. As you inhale, bend your elbows to a right angle, do not spread them to the sides.
5. Exhale and push up with your arms using your triceps.

Oblique crunches

The exercise additionally engages the oblique abdominal muscles.

1. Feet in loops, palms under shoulders.
2. Keep your entire body level, parallel to the floor.
3. The technique is similar to pulling the knees to the chest, but the movement of the knees occurs diagonally, additionally including the oblique muscles.
4. From the starting position, exhale, pull your knees across the side to your right shoulder, and inhale, return to the center.
5. Then knees to the left shoulder in the same way.
6. Alternate crunches, performing the same number of repetitions.

Exercise programs with TRX loops

Physical activity pursues different goals, therefore, taking into account that the needs of athletes are individual, a complex with T-Rexes can be aimed at:

• to increase muscle mass;
• be basic, that is, develop physical capabilities;
• to dry the body, eliminating subcutaneous fat.

Some athletes say that TRX does not produce quick results. But, of course, everything is individual and you can only test the effectiveness of a new device for yourself in a practical way.

Full body circuit training in 30 minutes

It is performed for half an hour and involves all muscle groups, aimed at burning excess calories and tightening the body.

TRX loops: circuit training (Anton Shapochka, X-Fit PRO)

The lesson consists of classic movements:

• squats;
• planks;
• pull-ups;
• push-ups.

Each one needs to be done several cycles of 15 repetitions.

Split training program for gaining muscle mass

Classes with T-rexes in bodybuilding are combined with acrobatics and, of course, with exercises performed with weights such as weights and dumbbells. In addition, serious training requires adaptation of the standard program to TRX.

The split program should include:

• base loads;
• isolated professional training (turns, twists, etc.).

Three times a week you need to load 1 or 2 muscle groups. Rest between sets should be increased.

Weekly training program for drying the body

Along with regular training, you also follow a diet.

Classes should take place four times a week and include the following training:

• on Monday and Tuesday they perform general circuit training;
• Thursday is dedicated to intensive training;
• On Saturday they do strength training.

Drying is carried out exclusively with the use of strength training equipment. The pace should be fast, and the pauses between approaches should be shortened.

Burn Fat with TRX Functional Loops

Training program for girls

The projectile allows you to perform a wide variety of movements, giving a lot of scope for experimentation.

Among the basic exercises, the following movements are recommended for girls:

• thirty-second rowing;
• 10-16 rests on straight arms with elbows bent:
• squats on one leg, when the knee of the second follows a lateral trajectory;
• raising the knee to the chest with the body tilted forward and fists pressed to the sides;
• lifting the buttocks from a lying position when the heels are in the loops (lying on the back);
• a bar with the knees pulled up to the stomach when the toes are secured in the loops.

The result of such classes is determined by systematicity, diet, weight, equipment and other individual characteristics.

Girls: exercises for the abs and buttocks with TRX loops

Exercises

The system is considered effective for weight loss. The technique is dynamic and uses different muscle groups, which helps burn excess body weight. With the help of the simulator, dozens of exercises are performed - from squats to pull-ups. The rubber belt tends to return to a resting state, which places more stress on the muscles involved.

The exercises are effective when practiced independently, but can also be done in a group. Despite this, most gyms offer individual lessons with a trainer, according to a specially developed program.

Each program belongs to a specific type:

• For newbies;
• Functional exercises;
• Circuit exercises.

Functional exercises are designed to increase the overall endurance of the body and are indicated for people with an initial level of training. Compared to the previous one, this system includes more alternating classes and is supplemented with pull-ups.

Designed for beginners, the system includes various exercises: stretching, push-ups and squats. The load level can be adjusted on the hinges themselves. It is recommended to exercise every 3-4 days.

Circuit exercises are recommended for people with a high level of physical fitness. The training system is expanded, and each exercise is repeated in a circular manner. The program usually consists of pull-ups, push-ups, and several muscle stretching exercises. A break is allowed only after completing all the exercises of each circuit. This type of exercise is effective for losing weight, but requires a lot of work and endurance.

Advantages of the TRX trainer

• Compact and portable. You can organize full-fledged fitness at home and perform exercises even in a small apartment where there is no space for exercise equipment. The loops also weigh less than a kilogram, which means you can take them with you anywhere in your bag.
• Easy installation. To use TRX loops, there is no need to do any complicated installation; all you need to do is find a horizontal bar, a pole, a strong tree branch, a punching bag hook, and even a door.
• Fortress. As surprising as it may sound, exercises on this machine can be performed by people weighing up to 180 kg!
• Saving. Despite the fact that the hinges themselves are relatively expensive, you buy them once and for all. And if you don’t have the opportunity to regularly pay for the gym, then you can buy TRX loops just once and never spend a single ruble again.
• Training on video. As a rule, free training lessons are included with each purchase, so along with the loops you will immediately receive a training program. You can also find enough online master classes and positive reviews on the Internet.
• Opportunity to train for special segments of the population. Another important plus is that physiotherapists not only allow, but even recommend that people with spinal problems exercise with TRX loops. The benefits of this simulator are difficult to exaggerate.

General diagram of fastening all elements:

» Cut 2.4 m from the belt tape. Fold the cut in half. Use soap or chalk to make marks where the main hinges are attached.

» Connect the edges of the cut and stitch them. First, sew one edge with a zigzag, then with a straight stitch, work the tape lengthwise to the opposite edge. Sew two ribbons. Sew the second edge of the ribbons with a zigzag stitch. » Reinforce the loop with additional stitches in both directions.

» Fold the tape to form a loop. Sew the ends together at the base.

» Mark 6 cm sections on the inside of the ribbon with soap or chalk. Connect the two ribbons and stitch them crosswise in the marked places. When adjusting, move the second tape 5 mm to the top. This creates pockets for the carbine that adjust the length of the loops.

» Use the remnants of the free edge of the tape to make a place for attaching a carabiner.

» Cut the clips from the tension straps. » Prepare 2 pieces of belt tape, 115 cm each. » Cut 2 pieces of 15.5 cm each from the pipe. » Thread the belt loop into the pipe sections and secure the clamps to it.

» Secure the clip by sewing the free edge of the tape to its main part. » To prevent the handles from being so slippery, wrap the pipe with electrical tape.

» Final loop for hands:

» Form a loop from the tension strap. The length of the foot loop strap should be such that your foot fits in the sneaker.

» Sew the tightening belt according to the example in step 2 to increase rigidity. » Thread the free ends of the tie belt into the pipe. Sew the ends of the loop closed.

» Place the tensioning strap into the main loop and its ends into the clips. Stitch the edges. » Fasteners for the ends are made of elastic sewn into a ring.

TRX loop training program for beginners

Although TRX programs have been developed for beginners, however, performing the exercises requires basic athletic training. The abs and back are constantly under tension. TRX training uses stabilizers to a greater extent, so the load level is higher than with other types of physical activity.

Features for Beginners

» It is recommended to start training 3 times a week. » The initial number of repetitions is 8-15. » The interval between exercises is 1-2 minutes. Breathing and pulses should be fully restored. » Each exercise is performed the same number of times on each side. » The program for beginners includes basic exercises: lunges, squats, push-ups, pull-ups, and planks. » Every 2-3 weeks the training complex should be supplemented and changed. “Before class, you need to warm up and stretch after. » Adequate sleep increases the effectiveness of TRX training.

Training program for beginners

Exercise	First week	Second week	Third week	Fourth week
Lunges forward	2 sets of 8-12 reps	2 sets of 12-15 reps	3 sets of 15-20 times	3 sets of 20 or more reps
Gluteal half bridge
Pushups
Classic squat
Plank	3 sets of 15-20 sec	3 sets of 20-25 sec	3 sets of 25-30 sec	From 60 sec to the limit

TRX training video for beginners

TRX training. Benefits and contraindications. TRX hinges and features

Every year new trends and types of training programs appear in fitness. But often the new is the well-forgotten old. Many techniques and simulators already existed and were used before, and today the fitness industry presents them “with a new sauce.” The same can be said about TRX training. TRX is an abbreviation for Total Body Resistance Exercises, which translates to “total body resistance exercises.” In other words, this is training with your own body weight. And special hanging loops are used for this.

How TRX training came to be

This program was developed in the United States in the 1990s. The idea belongs to special forces soldier Randy Hetrick, who trained on suspension devices of his own making. Over time, he launched TRX hinges into mass production, similar in design to modern ones. These simulators began to be used in the army to train Navy SEALs without visiting gyms.

Soon the technique spread among the civilian population. After all, TRX training loops were an excellent alternative to the gym: they were compact, easy to carry and use anywhere. It was enough to simply attach them to any stable base.

Currently, the TRX technique is in great demand among both amateurs and professional athletes. The number of her fans is constantly increasing.

Who is it suitable for?

This is not to say that training with loops is easy. The exercises are challenging, but highly effective. Loops provide a complex load on the muscles, helping to work out all their groups. As for bones and joints, the athlete’s own body weight acts as a load on them. This allows you to develop balance and coordination, as well as flexibility, strength and endurance. Therefore, the technique is actively used by boxers and ballerinas.

In addition, TRX training strengthens the spine in the lumbar and sacral areas, pumps up the muscles of the back, arms, legs and abdominals. Due to the high load, active weight loss occurs, and the exercises performed do not allow fat deposits to accumulate in problem areas.

Another advantage of loops is that classes on them can be combined with any other. For example, you can use them as a warm-up or cool-down in strength training. This will help to better work out various muscle groups.

TRX loops are a great way to get the cardio you need. They are recommended for use by those who want to strengthen the heart and blood vessels and speed up metabolic processes in the body.

This type of training is recognized as the safest even for beginners in sports due to the absence of axial load on the spine. And yet, trainers advise starting with simple exercises, gradually increasing the level of difficulty so that the body has time to adapt.

How to choose TRX loops

In total, on the modern market you can find several types of hinges, differing in quality, configuration, and, of course, price.

• Pro System - considered the most “advanced”, they are usually chosen by professionals. These kits consist of the loops themselves, several types of fasteners, an extension cord, wristbands, a hex key and a carrying bag.
• Tactical Gym . The name speaks for itself - this is a tactical kit with hanging and door mounts.
• PRO Pack-3 . Similar to the previous one, but more modernized: it has rubberized handles, a locking loop and several types of fastening systems.
• Suspension Trainer - features a loop design that does not require an extension cord.
• Force Kit – Tactical – kit for outdoor training. Equipped with easily adjustable buckles.
• Home - a kit for practicing at home. Available in two series: Force Kit - for training the armed forces and Professional - for individual training in gyms. They differ in color: in the first case it is green or khaki, and in the second it is yellow or pink.

Benefits of classes

• TRX loops are universal, suitable for cardio training and strength exercises. They can be used for yoga , stretching and functional training.
• TRX training is available at home, the loops can be easily fixed to the ceiling or in a doorway. Those who wish can exercise outdoors. The TRX trainer is very compact, convenient to carry and easy to install.
• With the help of loops, you can pump up not only external muscles, but also deep ones, rarely involved in classical training.
• Exercises performed using this method help strengthen the spinal column and improve posture.
• Classes can be quite varied, without the need to purchase other equipment.
• There is no axial load on the spine, so the exercises do not pose a danger to the back and spine.

Contraindications for training

Absolute contraindications, in the presence of which it is better to avoid training with loops, include:

• Diseases of the heart and blood vessels.
• Recovery period after surgical interventions.
• Back and spine injuries.
• Haemorrhoids.
• Hypertension.
• Chronic pathologies of the kidneys or liver during exacerbation.
• Inflammation and infection.
• Epilepsy.

Recommendations for training

• Warm-up is required. You should warm up as best you can, slowly, and begin exercises and core exercises only after your muscles have warmed up and your heart rate has increased. Neglecting to warm up can cause injury.
• You can train for time, or you can train for the number of approaches and repetitions. You can choose what is more convenient for you. But in any case, it is necessary to start simple and complicate it as the body adapts to the stress.
• The optimal schedule for loop classes is daily. If this is not possible, you can exercise three times a week. At first, unnecessary fanaticism should be avoided, because the body will need time to get used to the load. And if you need to pump up a specific muscle group, then you need to train it at least three times a week.
• The average duration of a lesson is about 40 minutes. At first it is better not to exceed it. If over time you can practice longer. The main thing is not to overdo it.
• Everyone chooses their own time for studying. This can be done in the morning or evening, whichever is more convenient for you. You can train twice a day, evenly distributing the load.
• TRX workouts are available at home. But beginners are still recommended to work out in a group under the guidance of a trainer for the first time in order to master the technique and not overdo it.
• For best results, you should pay attention to your diet. The diet should be tailored to your goals: if you need to lose weight, you should eat less fat and carbohydrates, but more protein, and to build muscle mass, the proportion of proteins, carbohydrates and fats has a ratio of 3/2/0.5. You will have to give up sweets and fatty foods, giving preference to porridges and cereals.
• Special supplements such as creatine and fat burners can be used, but you can get the desired results without them. The main thing is to practice hard and regularly.

Basic mistakes in training

• Incorrect technique. Don’t rush, figure out how to do the exercise correctly, understand the principle of its operation, feel what’s happening to your body. And then start repeating.
• If you encounter difficulties in performing the exercises, be sure to make sure that you are not making mistakes in the technique, and only then change the options and level of load.
• Remember to replenish your body fluids during your TRX workout. Drink more water. Dry mouth and weakness are the first symptoms of dehydration.
• Correct breathing is the main condition for effective training. Ask a trainer to explain to you how to breathe correctly, and follow his recommendations exactly.
• To increase the productivity of your training, perform exercises not in one, but in different versions.
• Do a good warm-up and stretching, give your body the opportunity to warm up properly and prepare for the main loads.

Related topics:

• Crossfit. Training and features. Advantages and disadvantages. Home

TRX endurance training program

Endurance is divided into strength and speed. Both parameters are necessary for pumping the body. Ways to train endurance:

» Training with maximum loads » Interval training » Reducing rest time between exercises » Increasing the repetition rate » Performing aerobic exercise

Features of endurance training

The workout includes 3-5 exercises, which are performed one after another without a break. The number of sets is 5-10. In addition to building endurance, the workout is great for losing weight.

Strength and endurance training program

Exercise options	First week	Second week	Third week	Fourth week
Option 1: Burpee Climber Plank with changeable support	1-4 chains	4-7 chains	7-9 chains	10 chains
Option 2: Fold Push ups Reverse pull-ups
Option 3: Knee pull-up Butt lift King's deadlift

TRX endurance training video

Recommendations for training with TRX loops

For training to be more beneficial, it is important that it be regular, but not daily. Three workouts per week, lasting 40-60 minutes, are enough.

• If men's goal is to gain strength and muscle size from TRX exercises , choose techniques that you cannot perform for many repetitions. Increase the angle of inclination, the lower to the floor level, the more difficult it is to perform the exercises.
• And TRX exercises for women , if the goal is muscle tone and weight loss, perform the maximum number of repetitions per approach; any techniques are suitable here, including jumping and running in loops.