All our friends who often exercise know that in addition to equipment training and freehand training, there are many small tool trainings. Today I recommend a small tool called TRX.
TRX is the abbreviation of Total Resistance Exercise, which means "whole body resistance exercise". TRX rope is composed of suspension belt, main rope, handle and foot loop.
focuses on suspension training, which can train body stability, balance, muscle endurance, increase muscle lines, enhance core stability, core strength, body flexibility and joint stability, and improve cardiopulmonary function and sports performance. Increase calorie consumption, reduce fat and shape and are easy to use. Just find a hanging point, which can be a wall, door, guardrail, etc. at home. As long as the hanging place is strong enough, it can become a place for your fitness.
Here are 7 trx training moves recommended for everyone. As long as you have this rope, you can also have a hearty training at home.
Action 1: trx push-ups to lift the knees and abdomen, this action can train the pectoralis major, lower abdomen muscle strength, and the stability of the transversus abdominis.
Action essentials: trx rope, adjust the length, hang your feet in the ankle ring, spread your hands slightly wider than shoulders to support the ground, hang your body, inhale and do push-ups, exhale your chest and straighten your arms, then tighten your core , Raise the knees towards the abdomen to tighten the lower abdominal muscles, inhale and straighten the legs, do 8-15 times in one group, repeat 3-4 groups.
action two: trx supine alternate knee lift
action essentials: mainly trains the lower abdomen and thigh control, lying on the ground, putting your heels into the foot ring, tightening the core, hanging the hips, and then alternately lifting the knees towards the body. Complete 20-30 times alternately, repeat 4 sets.
action three: trx push up side knee, training core control and internal and external oblique muscles
action essentials: hands apart and shoulder width to support the ground, feet hanging in the foot ring, core tightening, body hanging, do not Collapse the waist, exhale the abdomen to exert force, bend both knees to the side of the body, lift the knees to tighten, inhale and straighten the legs, alternate left and right to complete 12-20 times, repeat 3-4 sets.
action four: trx shoulder external rotation, training the deep back muscles
action essentials: stand up straight, grab the handle with both hands, lean back and tilt the body into a diagonal line, tighten the core, raise your head and chest, and one foot Take a step back and bend your knees to support your body. Exhale and force your back to make your body stand up slowly, while your arms are slightly bent to open for external rotation. Feel the strength of the back muscles, do 15-20 reps in one group and repeat 4 groups.
action five: trx oblique front squat , training thigh muscle strength can also enhance the core control and own joint stability.
Action essentials: stand with your back to the trx rope, hold the handles with both hands and fix them on both sides of your chest, point your toes on the ground, straighten the trx rope and stand up diagonally, inhale and squat, and stand at a 60 degree angle with the ground . Do 15-20 times in one group and repeat 4 groups.
action six: trx forward bending shoulder , training core control and deltoid muscles
action essentials: body back to trx rope standing and core tightening, holding the handles across the shoulders and putting them on the chest, exhale Keep your ankles leaning forward in a straight line, raise your arms up and bend your shoulders, inhale and return to normal, do 15-20 times in a group. Repeat 4 sets.
action seven: trx side bend, training side waist
action essentials: stand on the trx rope side, grasp the handle and place both hands together on the top of the head, tighten the core, control the body, and face outwardPull the body sideways, inhale and stand up straight, do 15 times on each side, repeat 4 sets.
Every training action has its training significance. Only by training from multiple angles and dimensions, can the physical quality be improved to a higher level.
