TRX, also known as suspension tape, is a device that allows exercises using the weight of the body itself, resulting in greater endurance and increased muscle strength, as well as promoting body awareness and improving balance and cardiorespiratory capacity. .
TrX exercises should be indicated by a physical education professional based on the person’s goal and level of training, as well as being able to instruct the instructor to make the exercise more intense and have more benefits.
- The TRX is a device widely used in functional training.
- As it allows the realization of various exercises with different intensities.
- The main benefits of training with TRX are:.
In addition, training with TRX can promote an increase in cardiorespiratory and fitness capacity, as it is a complete functional aerobic exercise. Discover the other benefits of functional exercise.
To exercise on the TRX, the tape must be attached to a fixed structure and there is space around to perform the exercise. In addition, it is necessary to adjust the size of the strips according to the size of the person and the exercise to be performed.
Some of the exercises that can be performed at the TRX under the guidance of the physical education instructor are:
Flexion over the TRX is interesting for working the back, chest, biceps and triceps, in addition to the abdominal muscles, which must be contracted throughout the activity to maintain the balance and stability of the body.
To do this exercise on the TRX, you need to rest your feet on the handles of the tape and separate the legs to the width of the shoulders and rest your hands on the floor, as if you were going to do a normal bending. Then bend your arms, trying to press your chest against the floor and return to the starting position by pushing your weight up.
The squat, in addition to being able to be made with dumbbells, can also be done in the TRX, and for this, it is necessary to hold the handles of the band and perform the squat. A variant of the squat in the TRX is the jump squat, in which the person squats and, instead of fully stretching the legs to return to the starting position, performs small jumps.
This variation makes exercise more dynamic and stimulates muscle mass and strength gains, ensuring greater benefits.
The abdomen in the TRX requires a lot of activation of the abdominal muscles to ensure more stability and strength of the body. To make this sit-up, the person must position himself as if he were going to flex on the TRX and then he has to narrow his knees towards the chest keeping the body at the same height. Then stretch your legs and return to the starting position, repeating the exercise recommended by the instructor.
Biceps in the triceps is also an exercise that requires stability in the body and strength in the arms. For this exercise, the person should hold the tape with their palms up and keep their arms outstretched, then place their feet forward until the body is tilted and the arms outstretched. Then, you should lift the body by simply flexing the arm, activating and working the biceps.
Like biceps, triceps can also work on the TRX. To do this, it is necessary to adjust the tape according to the desired intensity and difficulty and hold the tape with the arms extended above the head. Then tilt your body forward and flex your arms, doing repetitions according to the instructor’s orientation.
To kick the TRX it is necessary to stabilize the body by activating the abdominal muscles to avoid imbalances and to be able to perform the movement with maximum amplitude. To perform this exercise, one foot must be pressed on the tape and the other should be placed in front of it so that it is possible to bend the knee to form a 90 degree angle with the ground. After completing the number of repetitions recommended by the instructor, you must change your leg and repeat the series.