TRX for beginners: a complete circuit to start training
As many of you will already know, the TRX is an accessory that allows us to carry out a workout with our own body weight while keeping part of our body in suspension. These “training straps”, as people usually call it the first time they see it (TRX is the commercial name, although it has already become the generic one) allows us to perform a multitude of exercises with our own weight anywhere, and vary the intensity of the exercises quickly and easily.
The training with TRX is suitable for all audiences, as long as we adapt the exercises to the needs of the person who is performing them. If you are starting in suspension training and do not know very well what exercises to perform, then we leave you a complete routine to work your entire body.
A classic to start. The advantage of the TRX is that it assists us in the squats, helping us to go down with the straight back in a simpler way. We stand facing the anchor with our hands on the grips and arms slightly flexed and we perform the movement of the squat down with the back straight.
This is a movement to which we can give many variations : from the squat to one leg (with the assistance of the TRX is much simpler than if we do it without him), with jump, doubles, etc.
We place the straps of the TRX in the short or medium measure, depending on our height and the height to which it is hung, and we place ourselves in front of the anchor, with our backs to it. From there the movement to be made is the same as that of a pectoral flexion on the ground, but with the hands in the grip of the TRX.
The more parallel we are to the ground, the more difficult the exercise will be. If we see that we can perform a very high number of repetitions without getting tired, maybe it’s time to take a step back and get more parallel to make the exercise a little more intense.
Rowing with closed grip
To work our back. In this case we also placed in front of the anchor but facing the TRX. We take the grabs with our hands and, with our elbows always close to the body, we perform the typical movement of the oar (bend the elbows and pull our body up with the muscles of the back). As before, the more parallel to the ground and the closer to the anchor we are, the harder the movement will be.
From the same position in which we are in the rowing, but with the palms facing up, we can do a bicep curl with our own body weight. Here the important thing is that we keep the core activated to prevent the lumbar push forward : we focus on keeping our body in a straight line and perform the movement with the strength of the arms.
We continue with another exercise for the arms, in this case for the triceps. We stand on our knees with our backs to the anchor (and a little closer to it than before, since the triceps are a not very large muscle group and we may not be able to do as much strength) with the arms stretched out in front of the body. We bend the elbows, letting ourselves fall forward and then extend them, concentrating on exerting force with the triceps.
Before doing this movement in the TRX we must make sure that we can do it without him, since in this case the TRX does not assist us, but makes the movement more difficult when the feet are in suspension. We lie face down with the instep in the stirrups, we adopt the plank position resting on our hands and we bring the knees to the chest alternately while keeping the hips slightly raised.
These exercises can be done in the form of a circuit (more fun and more fun as we change exercise every time), or perform them by series and repetitions(three sets of ten squats with rest between them, then three sets of ten chest presses , etc), always adapting the training volume to our level.
Another way to work can be by time intervals : 30 seconds of work each exercise and 30 rest is a good way to start. Once we get better, we can increase the work times a little and decrease the rest times.