The 20 Min TRX Complex for Total Body Workout
The 20 min Trx Complex exercises for strengthening the press and working out the whole body. Hanging loops are not accidentally acquired the status of an effective fitness tool.
In many ways, it is built on the ability to vary the load, the complexity of the exercises, and the angle of the target muscles, which makes TRX exercises a suitable option for both beginners and regulars of gyms.
But more importantly: only with the help of some of these functional loops does the option of working out different muscular groups appear. In the first part of the article, devoted to TRX exercises, we examined how it is possible to pump the upper and lower parts of the body.
And today we offer to familiarize ourselves with the complex program of working out the whole body and the technique of drawing the muscles of the abdomen with the help of TRX loops.
The TRX loops were invented by the U.S. military for field training. And they turned out to be a very effective item.
After demonstrating their effectiveness, the loops began to be mass-produced, and became a very compact trainer for home training. TRX Loop exercises are suitable for both beginners and more experienced athletes. At the same time, they are very effective and easy to use. And today they are equipped with almost all modern fitness clubs.
To progress the optimal result, exercises must be performed in the complex. And these complexes can also be different. For example, “full-body”, when we train several muscle groups at once in one training session:
1.1 Squat with TRX
This is one of the most common Trx leg exercises.
Evenly includes in the work all the muscles of the legs, including the gluteus. A huge plus of this exercise is that it can be performed even for beginners athletes with their own weight, as the squats are performed without a sharp angle and thereby relieve part of the load from the knee joints due to the strength of the hands.
1.2 Lunges with TRX loops
Another exercise that is great for beginners with a lot of weight.
Try to keep the knee out of one line toes at lunges. Reliance on the leg that is in front. This movement perfectly includes gluteal muscles and the back of the hips.
1.3 TRX Lunges the side.
Another exercise that is great for beginners.
- From the upper position, holding the handle of the loops of trx in your hands, lunge in one side, and go to the other side.
Alternate lunges, and perform the desired number of repetitions. It includes all the muscles of the legs and buttocks.
2.2 Pull-ups in Trx loops
At home (or in the gym), partial pull-ups are most common.
This movement completely repeats the anatomy of classical pull-ups, but reduces the load, since your legs are on the floor. Try to move your elbow to the side, as in the image. Thus, you fully include the broadest muscles. This exercise is great for beginners.
You can also perform pull-ups with a narrow grip.
In this embodiment, the load on the back muscles is distributed a little differently, and we use the back muscles differently. In addition, the muscles of the forearm take a little more load. As a rule, pull-ups with wide and narrow grip are combined.
2.3 TRX Back Row
This is one of the best trx exercises for the back. If pull-ups refer to “vertical” pulls, then this movement is to “horizontal” pulls.
When performing the exercise, try to exercise traction precisely due to the muscles of the back. In general, trx loops are great for training your back.
In this movement, it is simple enough to adjust the load. To increase it, change the angle of inclination (the housing is closer to the floor).
3.1 TRX, Push-ups Workout
It may seem to you initially that this exercise is easier than classic push-ups. On the other hand, you can increase the amplitude of motion by stretching the pectoral muscles more strongly. Exercise is great for beginners. The load is adjusted by changing the angle of inclination.
3.2 Push-ups in Trx loops
This option is already more complicated, and in terms of load, it surpasses classical push-ups. Firstly, the legs are in loops, which increases the load. And secondly, you need to constantly maintain a balance, which includes additional stabilizers.
When you start training Trx loops, you understand that this sports equipment is simply designed to work out the abs and oblique muscles (all “stabilizing muscles” – the lumbar, buttocks, abs, oblique muscles, and so on).
4.1 TRX, pull legs to the body
In this exercise, working all the muscles of the abs (including the oblique) work fine, as well as the muscles of the upper body. Great exercise at home.
Also, this exercise can be executed by standing on your elbows (in the classic plank).
4.2 TRX, Lateral raise of the pelvis
It perfectly includes the oblique muscles of the press. Stand sideways, legs in fixed in three loops. Perform the required number of repetitions
5.1 Arm curls with TRX
This is a fairly effective exercise that includes the biceps and forearm muscles. The load is adjusted by changing the slope. The closer your body is to the ground, the greater the pressure on your hands.
Perform only 20 minutes a day of the TPX complex anywhere, at home or in the gym, choose one exercise from each complex, and then alternate the exercises in a week to maximize of pump and growing the muscle.