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Total body resistance training, or TRX, was developed for people who can train anytime anywhere. TRX suspension training engages muscles that you didn’t even know you had! It can be done to strengthen all the muscles of your body and, most importantly, your core because you will be required to use your bodyweight to complete the movements. You can use TRX to do chest press, bicep curls, leg raises, rows and much more while only using your own power. The value in doing such training is that you will be activating your innate strength and creating resistance, making it different from normal bodyweight exercises.

In general, a part of your body will be suspended above the ground or you’ll be leaning into or away from the straps to create resistance and destabilization. The fact that you’re off balance means that you will be forced to adjust to maintain your stability and in doing so you will use your core, back, shoulders, legs and hips.

With TRX you will be able to do hundreds of exercises that target every part of your body, either altogether or separately. You can also make the exercises even more challenging as your experience grows until you will eventually have built your entire body using your own body for greater performance and functionality.

TRX Exercises:

TRX Chest Press

Hook up the TRX from a higher, sturdy position. Grab the straps and walk your feet away until you’re in a push-up-like position. Keeping your body straight and your core tight, lower your upper body like you’re doing a push-up. Pause for a second at the bottom, then push back to the starting position.

TRX Push Up

The TRX suspended push-up is a slightly new twist on a classic exercise. The TRX adds an element of instability and increases the difficulty of the old-school push-up. Hook your feet up to the straps by the ankles, tighten your core and complete a set of normal push ups with your feet off the ground.

TRX Single Leg Squat

Stand on the left leg, the right one raised upwards, arms raised upwards, grasp TRX in front of your body, palms together and perform a single leg squat. We exercise gluteal muscles and the two-headed and the four-headed muscle of the thigh. This exercise allows greater motion range, TRX is used to maintain balance.

TRX Bicep Curl

Holding the TRX handles in each hand, turn yourself to face the anchor point. Stand with one foot ahead of the other and both feet facing forward. Gently lean backwards. Shift your body weight over your back leg while straightening your elbows positioned at chest height. Exhale. Slowly bend your elbows and pull your entire body towards your hands. Do not let your wrists bend. Your elbows should remain in front of and pointed away from you.


To begin the movement, retract your shoulder blades back and down. Now, pull your torso towards your hands keeping your elbows close to your body. Your body should remain rigid and your palms and wrists should stay neutral. Lower your body back to the starting position and repeat.

TRX Squat and Row

The TRX squat row is a full body compound exercise that targets the legs, back and arms. Gripping the handles with arms straight lower yourself down into a squat and once in a seated position pull the straps towards you so that you clinch at your back, then return to the starting position.

TRX Glute Bridge

Lie face up with your arms at your sides, your knees bent, and each heel inside a TRX strap so that the TRX hangs vertically.  Lift your hips off the ground until your knees, hips, and shoulders are in a straight line. Hold for 1 to 2 seconds, and then return to the starting position. Continue for the remainder of the set.

TRX Pike Plank

In a TRX plank position, contract the abs so that your shins come toward your chest and your hips raise toward the ceiling. Hold for a beat, and then extend back into your plank in a controlled manner. You can perform a variety of planks with TRX such as side planks and mountain climbers to increase the difficulty of the exercises and engage other muscles.


Training Gym Fitness TRX


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