Functional exercises with TRX loops (training programs)

TRX loops are a real revolution in the world of fitness! Created by an American Navy SEAL trainer, they will help you pump up all muscle groups with just a few exercises! Try it and see for yourself!

TRX training is a real revolution in the world of fitness. Thanks to the instability they create during exercise, your body pumps up faster, and your strength and endurance increase exponentially.

Most often, the TRX workout program is not designed for complete fitness beginners, as these classes require experience in performing the exercises while holding your body in a stable position.

The TRX loops were developed by the trainer of the US elite Navy SEAL platoon, whose training is known for its unconventional exercises to ensure that soldiers are prepared for any eventuality. During training with TRX, anyone will quickly see this for themselves.

What is TRX training and what are its benefits?

The simulator consists of long ribbon slings with handles at the ends, shaped like loops. TRX attaches to any surface using a metal hook and carabiner. The result is a functional apparatus for exercising with your own body weight. TRX loops have gained popularity due to the following advantages:

1. Development of muscle balance. Regular exercises with the simulator can improve the interaction of superficial and deep muscles. This helps to achieve a mobile, functional body;
2. Low risk of injury. The hinges are made from reliable, strong materials. In addition, the exercises themselves almost completely eliminate the risk of injury to the athlete;
3. Variety of programs. TRX training has a large “arsenal” of exercises, which allows you to create an effective training plan for both beginners and professional athletes;
4. Development of coordination. Classes with slings take place in an unstable position. As a result, the small muscles responsible for stabilization are strengthened, and the sense of balance is improved;
5. Working on problem areas. TRX training for women affects areas of cellulite formation (thighs, buttocks, back of the arms), improving blood circulation and eliminating sagging;
6. Active recovery. Regular exercise on a TRX machine helps injured athletes quickly regain their physical shape and return to their main activities;
7. Elimination of “distortions” in the figure. Training with slings engages superficial and deep muscles, which helps strengthen lagging muscles, as well as get rid of slight body imbalances;
8. Development of strength qualities. By working with his own body weight at different angles, the athlete makes the ligaments and tendons stronger. This helps develop endurance and increase strength;
9. Improving body flexibility. Training with slings helps make muscles, joints, ligaments, and tendons more flexible and mobile. For girls, this means gaining graceful movements.

Note that strength training with loops helps speed up metabolic processes in the body, which helps get rid of fat deposits. Of course, such exercises alone will not allow you to radically lose weight. But if you combine them with regular cardio training, you can achieve significant weight loss.

What does this type of training provide?

TRX loops are a great opportunity to keep yourself in good shape both in a fitness club and at home. All you have to do is find a place where you can hang the loops. That's the whole secret of the system.

This is a universal functional training that allows you not only to develop all muscle groups, strengthen ligaments and tendons, but also improve flexibility, agility, strength, vestibular apparatus, endurance and much more. This training has another important advantage - the effective development of the muscles of the so-called core (stabilizing muscles, including the abs).

The exercises are suitable for all age groups, for men and women, for people with health problems, since in this training there is no axial (vertical) load on the spine.

The loops can be adjusted in height and the stabilization coefficient can be adjusted, so you can make the intensity of the exercise easier or more difficult.

TRX can be used in all other types of training - strength training, cardio, Pilates, the exercises of which are very useful, exercise therapy, etc.

What muscles are involved in TPX training?

Exercises with loops load almost all the muscles of the body. In this case, both superficial and deep muscles are worked out.

Thanks to this, the athlete develops physical capabilities (for example, speed, strength). In addition, training with belts engages small stabilizer muscles, which has a positive effect on the development of coordination, as well as a sense of balance.

It is worth noting the deep development of the core muscles (abs, lumbar, buttocks, lateral thighs). This muscle group makes up the “core,” the center of the body. The core is involved in most movements and exercises. Therefore, the athlete’s productivity in many disciplines depends on the degree of his training.

TRX training helps prepare your core muscles for heavier loads.

The appearance of TRX loops in fitness

Exercises with various belts and ropes have been known for a long time, but the appearance of the TRX (Total Body Resistance Exercise) simulator is associated with the commander of the American Navy SEAL team, Randy Hetrick. Located at a closed base, he was looking for an effective method to maintain his physical shape without specialized exercise equipment. For his purposes, he used nylon tapes, which are used to repair parachute lines. By constructing them in a "Y" shape, he was able to add more challenge to his fitness routine by performing lunges, rows, and resistance crunches. The ideas of their commander were adopted by other members of the detachment, and they successfully began to use the projectile in their studies.

TRX loops came into mass use much later. After his retirement, Randy Hetrick made many attempts to improve his invention. With the help of former colleagues and professional athletes, he achieved success by creating his own company, producing TRX loops and promoting them to the masses. Currently, the classic type of projectile is a pair of elastic ropes ending in loops. They are fixed on any strong support, and fitness classes are carried out.

Examples of training programs with TRX

The level of physical fitness of athletes is always different. The goals also differ: some want to strengthen muscles and tighten the body, others want to become stronger and faster. In any case, a loop training plan cannot be the same for everyone. We offer a selection of popular TRX training programs in video lesson format.

Basic complex for beginners on TRX

Please note that the elements in the lesson are selected so as to fully engage the body. This structure allows the novice athlete to strengthen large muscle groups and tendons. The purpose of the training is to create a physical “base” for subsequent increase in loads.

Disadvantages and cons of TRX

By and large, the contraindications for training on TRX are the same as for visiting the gym. To begin with, it is recommended to consult a doctor to obtain his approval to play sports.

If we talk about those goals and objectives that cannot be achieved with the help of TRX loops, it should be noted that any sports equipment has a clear focus (narrow specialization) for training certain muscle groups.

TRX (Total Body Resistance Exercise) is part of the direction of functional training.

Disadvantages of TRX

It is impossible to build large muscle mass from scratch on it. For this, there is other sports equipment/simulators, including barbells, dumbbells and, accordingly, a different approach to building training programs and progression of strength loads (for example, if you are an amateur who wants to pump up, we can recommend this training program, but, and if If you are an experienced athlete who wants to diversify your training, switch to a training split or fullbody).

Thus, the main disadvantages of TRX

• Increased load on the musculoskeletal system
• Inability to pump up significant muscles

However, all the disadvantages are easily solved. For example, in order to reduce the load on the ligaments, all exercises are divided into amateur, basic, advanced and professional, in order to protect the athlete as much as possible from injuries.

In order to significantly increase muscle mass, additional strength exercises are added, primarily using barbells and dumbbells.

Bodymaster.ru recommends Training Plans:

Beginners are advised to try basic fat burning workouts first, as well as arm workouts at home.

TRX exercises for girls for hips and buttocks

It’s just that losing weight has ceased to be relevant for girls. Now visitors to fitness rooms strive to have an athletic figure and, in particular, toned hips and rounded buttocks. The presented complex is designed to focus on the lower body.

Full body workout for those who are prepared

The presented program is not suitable for beginners. The load in the exercises is selected so as to fully work out the deep muscles, as well as develop explosive strength. By the way, such training can be an excellent addition to strength training on simulators.

Results

In conclusion, it is worth noting that only hard work can achieve results. However, don't assume that just because you can do difficult loop tricks that you'll be physically fit. This will require hard physical activity, not hard-to-perform stunts.

If you are tired of regular workouts and want to diversify your program, then TRX training will be a good choice. Good training is best done in the Cult of Personality studio. Our center is located in the Central Administrative District of Moscow, here you will discover a lot of opportunities due to the wide variety of the most modern simulators.

Bodymaster.ru recommends Fitness Trainers:

Complex for men on hands

A prerequisite for a manly figure is pumped up arms. The presented training plan is designed for accentuated development of biceps and triceps. In addition, the complex helps strengthen ligaments and tendons, which increases strength.

Training for developing abs on TRX

To have beautifully defined abs, you need to not only get rid of belly fat, but also work your abdominal muscles. We offer an effective training complex for the accentuated development of abdominal muscles.

Exercise to pump up the oblique abdominal muscles

Experienced fitness instructors note that pumping up the abdominal and lower back muscles does not always require simultaneous tension. The following TRX training program for pumping up the abs is designed just for such a case.

The main exercise in training with TRX is the Single arm row with Rotation. Thanks to this exercise, the athlete simultaneously pumps different muscle groups of the back, abdominals, buttocks and thighs. This is achieved through a constantly changing center of gravity.

At the same time, the core muscles begin to pump up. Despite the apparent ease of this exercise, it is quite difficult to perform.

But that's not the end of the miracle benefits of TRX ab training. When returning to the starting position after rotation, it is necessary to maintain balance in order to correctly enter the next movement. The oblique abdominal muscles and abs are constantly tense.

To perform this rotation on the TRX on one arm, you need to have sufficiently trained arms. This can be achieved with specific arm exercises that will help prepare you for further training with TRX.

Workout for weight loss

People who are overweight need to create a regular calorie deficit to lose weight. Physical exercise is considered the best way to expend energy. We offer an effective program on a TRX trainer designed for rapid fat burning.

Complex for developing flexibility

It has been proven that a flexible spine and mobile joints help maintain physical health into old age. That’s why eastern practices (yoga, qigong), as well as stretching, are so popular. The presented program is designed to develop flexibility of the whole body.

Leg training complex

Developed muscles of the lower body are necessary in many sports disciplines, for example, boxing, athletics, skiing, and cycling. We offer a set of exercises that help strengthen the muscles and tendons of the legs, as well as contribute to the development of explosive strength.

Recommended reading on the topic of TRX training and exercises:

• Review of TPX loops: pros and cons, review of applications
• TRX Loop Exercise Review: For Beginners, Men and Women

What exercises to do with TRX loops

Loop push-ups (loop press)

The filming took place in the Tabata Drive gym.
This exercise is simpler than regular push-ups, but more difficult than push-ups from a stable support.

Hold the handles of the loops with your hands and push up from them. By adjusting the length of the slings, you can increase the load. The lower you place the loops, the more difficult it will be to do push-ups.

If it's too easy for you, try doing ring push-ups. This exercise will work the triceps and pectoral muscles much more.

Grab the handles of the loops, jump up and come out with straight arms, lower your shoulders, bend your legs. Try to push up through the full range until your shoulders are parallel to the floor.

Traction in loops

Hang from the loops with straight arms, stretching your body in one line. Pull yourself up to the TRX, squeeze your shoulder blades together, touch the handles to your chest, and then lower back down. Keep your body straight.

The lower you lower the loops, the more difficult the exercise will be. Try different positions and find the perfect one.

Pulling your knees to your chest

Stand in a lying position, placing your legs in the loops. Bend your knees and pull them towards your chest. Return to starting position and repeat.

Plank

Place your feet in the loops and stand in a prone position. Try to keep your back straight and not arch in your lower back.

Bicep curls

Grab the handles with a reverse grip, hang with your body extended in one line. Pull yourself up to the loops, bringing your hands up to your head. Return to starting position and repeat.

Turns to the sides

Grasp the handles of the loops, straighten your arms and extend your body into a straight, inclined line. Without bending your arms, move them to the side and pull your body up. Repeat on the other side.

Jump Squats

Grab the handles of the loops, squat down, and then jump. While squatting, keep your back straight, keep your heels on the floor and spread your knees to the sides.

Cross Lunges

Grab the handles of the loops, step to the right, cross your left leg behind your right, lunge back and touch the floor with your left knee. Rise up and repeat the same to the left. This time you will need to touch the floor with your right knee.

Glute bridge with legs in loops

Lie on the floor on your back, place your heels in the loops, place your arms along your body. Raise and lower your pelvis.

Push-ups with legs in loops

Place your legs in the loops, stand in a prone position, tighten your abs and buttocks so that your body is extended in one line. Push up, touching your chest to the floor. Do not turn your elbows out to the sides; your shoulders should be at an angle of 45 degrees from your body or less. Try to control your lower back; it should not sag.

If you want to make the exercise more challenging, try push-ups with one leg in a loop.

Bulgarian split squats

Stand with your back to the apparatus, place one foot in the loop. Squat down on one leg until your knee touches the floor, straighten up and repeat. Make sure that the knee of the supporting leg does not extend beyond the toe. Switch legs.

If you want to hit your muscles better, try split jump squats. This exercise will not only provide more load, but will also improve explosive leg strength.

King's deadlift

This is a regular deadlift, but with one leg in the loop and no weight. With your back to the loops, place one foot in the TRX. Bend your supporting leg slightly, lean forward with your back straight and touch your hands to the floor. Straighten up and repeat the exercise.

If you don't have enough exercise, try the King's jumping row.

Facial thrust

Pull yourself into the loops as in the previous exercise, but rotate your forearms upward as you row so that your elbows are at a 90-degree angle. Lower yourself and repeat.

Inverted V-fold

Stand in a lying position, stretching your body in one line. Push your pelvis up so that your body resembles an inverted V. Return to the starting position and repeat.

Pulling your knees to your shoulders

Stand in a lying position, place your feet in the loops. Stretch both knees towards your right shoulder, while your body should turn to the right. Return to the starting position and repeat on the other side.

Triceps extensions

Grab the handles of the loops and pull them out in front of you at face level. The body is at an angle. Bend your elbows, lean forward and hang from the hinges, keeping your body straight. Using your arms, return to the starting position and repeat.

Raising hands

Grab the handles of the loops, straighten your arms in front of you, and stretch your body in one line at an angle. Stretch your arms out to the sides as far as possible and then bring them back. Do not straighten your elbows completely; perform the exercise carefully and warm up well.

The lower you lower the loops, the more difficult the exercise will be.

Y-thrust

Pull yourself up from an inclined position, moving your arms up and to the sides. At the top point the body resembles the letter Y.

One-arm pull-ups with a turn

Grab the loop with one hand and hang from it, keeping your body in line. Turn your body to the side so that your chest is perpendicular to the floor, touch the floor with your free hand. Turn your body back and pull yourself up to the loop with one arm. With your free hand, stretch up and forward. Do the required number of times and repeat for the other hand.

L-pull-ups from the floor

Adjust the handles so that when you sit on the floor, you hold them with straight arms. Sit on the floor, stretch your legs straight forward and grab the handles. From this position, pull yourself up to the loops without changing the position of your pelvis and legs so that your body resembles the letter L at the top. Lower to the floor and repeat.

To make the exercise easier, leave your feet flat on the floor.

Rollout

Grasp the loop handles and extend your arms straight in front of you. Lean forward, lift your arms up so that your whole body is extended in one line. Return to starting position and repeat.

Exit to handstand

This exercise is great for your shoulders and core muscles. Place your feet in the loops and stand in a prone position. On your hands, step back until you are in a handstand. Go back and repeat.

If you're afraid of going all the way to a full handstand, try going only halfway and coming back. If you want to make the exercise more challenging, do push-ups on your hands between exercises.

Pistols

Grasp the loops with your hands, lift and straighten one leg. Without bending your raised leg, squat down. Supporting yourself with your hands, come out of the squat and repeat the exercise. Try to keep your back straight.

Lunges on one leg

Grasp the handles of the loops, bend your knee and bring your shin back. Lower yourself into a squat, touching the floor with your knee. Rise up using the hinges and repeat the exercise.

Reverse crunches

Lie on the floor on your back, place your heels in the loops, lift your pelvis and lower back off the floor. Throughout the entire exercise, the lower back is suspended. Push your pelvis up, bend your knees. Return to starting position and repeat.

TRX training rules

Exercises with loops seem easy only at first glance. In fact, such training fully utilizes the muscles of the body. Therefore, in order to avoid unexpected injuries, as well as increase the effectiveness of the exercises, we recommend that you adhere to the presented rules.

Warm-up

It has been proven that pre-warming muscles, ligaments, and tendons helps increase an athlete's productivity by 20-25%. This is explained by the fact that warmed up muscles respond better to loads. In addition, preparatory exercises allow the athlete to smoothly enter the training regime and also reduce the risk of getting a sprain.

Before TRX classes, we recommend performing a comprehensive warm-up of the whole body. Walking in an ellipsoid, squats without weight, push-ups from the floor (beginners and girls can do it from your knees), bending, and swinging your arms to warm up the elbow and shoulder joints are suitable for this.

If classes are held at home, we recommend performing 12-15 repetitions of burpees.

Burpee (burpee), plyometric exercise

Scope of training

The number of approaches and repetitions performed depends on the physical fitness of the athlete. Beginners should start with 2-3 sets of 12-15 repetitions of each exercise. This load is enough to work out the still weak muscles. Rest between sets – no more than 1 minute.

Trained athletes usually train for a while. Example: 3-4 sets of 45-60 seconds each. With this training regimen, the duration of time the muscles are under load increases, which allows for better training. Experienced athletes rest for 15-20 seconds.

Frequency of training

The number of classes also depends on the athlete’s preparation. Beginners should not exercise more than three times a week, as their muscles are not yet accustomed to the load. Otherwise, the risk of overtraining and injury increases.

Trained athletes can do 4-6 classes with loops per week. This is explained by the fact that during training with loops no additional weights are used, therefore, the muscles and ligaments of an experienced athlete have time to recover within a day.

Duration of training

For inexperienced athletes, we recommend starting with 15-20 minutes. Gradually, the number of laps per workout should be increased. The main thing is not to rush, otherwise you can harm yourself.

Trained athletes need to exercise longer – 35-45 minutes. This is due to the time the muscles are under load. The higher it is, the more effective TRX training.

Training time

Classes with loops are carried out without heavy equipment, which means they can be performed even in the morning without fear of using up all your strength. The best time for an early workout is considered to be from 8.00 to 10.00.

Closer to 14.00 there is a decline in body activity. Therefore, at this time you should refrain from exertion. Starting at 16.00, activity begins to increase again. The best time for evening training is from 17.00 to 19.00.

TRX for home exercises: personal experience

Alina, a subscriber to our website, has extensive experience doing fitness at home. She agreed to share with us her experience in purchasing and using TRX loops. We asked Alina the most pressing questions about suspension training, the answers to which will help you decide whether to purchase TRX.

1. What attracted you to training with TRX? Why did you decide to purchase fitness loops?

I wanted to involve my husband in fitness classes and some kind of physical activity. His personality does not suit him for regular home exercises with videos. We watched the loops live at the gym, as well as videos of training on the TRX. He liked this equipment, and we took it.

2. Where did you purchase TRX? What is the approximate cost of the equipment included in the kit?

We didn’t find loops in the usual large sports stores in the city, but there are a lot of options for delivery on the Internet. We chose hinges that were not original production from the USA, but Chinese ones - the difference in price is 4 times (ours cost us about 4,000 rubles), but the difference in quality is not so significant. Moreover, there are even diagrams on the Internet from enthusiasts who also did not want to spend a lot of money just for an original idea, but, using improvised materials, assembled a similar simulator on their own.

The main components of the TRX are a durable sling tape with loop handles at the ends and several fastening options. If you have an original kit, you can register your kit and receive training by e-mail. True, Chinese kits may have defective carabiners (the spring jumped out and stopped opening), so my husband had to use his locksmith skills. As an option, you can replace it with a carabiner for mountaineering.

The kit includes:

• Loops with rubberized handles (to prevent slipping) and a carabiner (designed for a load of up to 250 kg, although this depends on the set - there are different types from 120 kg).
• A 1 meter extension cord with a carabiner so that you can also attach the loops somewhere outside, on a tree, on a horizontal bar, or just for high ceilings.
• The fastener for a regular door is like a foam pad with a loop. Place it on the outside of the door, close the door tightly, and hook the carabiner with your TRX hinges to the visible loop from the pillow. In this case, there is even a sign on the door so that it is not accidentally opened - “Training in progress.”
• The kit also includes such little things as a bracelet, cards with basic exercises, a DVD with exercises (in Russian or English - depending on the configuration), a handbag, door signs, and an installation and use manual.

3. How to install TRX hinges at home, does this require special equipment or skills?

Special equipment (a hammer drill) is needed if you want to hang the hinges directly from the ceiling using anchor bolts. Based on our home situation, we simply hung the hinges on the horizontal bar that we already had in the doorway - no tools are needed here. And the simplest option provided in the kit is to mount it behind a closed door.

I must say that it can be used not only at home. This is a very mobile exercise machine, it can be easily removed and easily secured in a new place, somewhere in nature, and takes up little space when carried. In principle, this is what it was invented for - to practice in the field for the military.

4. How do you train with TRX: do you select exercises yourself or follow ready-made videos? If using ready-made videos, which ones exactly?

We watched the videos offered by the manufacturer. In addition, there are various modifications that are shared by fitness club trainers; there is a video on this on YouTube. I love ready-made low-intensity programs for stretching and balance. Although loops are mainly used for strength training with your own weight and also for cardio exercises.

An excellent, varied selection of loop programs is offered on the BodyFit by Amy channel:

We also printed an A3 poster with different variations of loop movements, which was included with one of the complex workouts. As a result, the husband trains without video, intuitively finding options for himself - what to pump up, where to stretch. And I watch videos and exercise diagrams.

5. Do you feel increased stress when performing exercises with loops compared to similar exercises without them?

Yes, this is true in some exercises where the need to balance is added or the load is simply distributed differently. For example, the same plank - the hands rest on the floor, as usual, and the feet are threaded into loops not high from the floor. There is no longer the usual support from the legs; you have to use the core muscles and various stabilizing muscles more in order to hold on and not dangle from side to side.

I like that with loops you can’t get injured like with regular barbells or dumbbells. Everything is very physiological in the movements and you can’t drop anything on your leg.

How to choose DUMBBELLS: tips and prices

6. Is this equipment functional in terms of adjusting the complexity and size of belts to suit your parameters?

The level of difficulty of the exercise here is regulated either by the length of the strap, or by changing the position relative to the loops, or by the angle of the body. Hence its versatility for any level of training.

The simplest example is for bent over pull-ups. You took the loops and spread your arms, moving a couple of steps away from the point where the straps were suspended. Now we placed our legs closer to the hanging point, and leaned our body back, spreading our arms. We begin to pull ourselves up to the loops. If you change the angle of inclination to the ground, it can be very easy to do this movement, or very difficult. It’s clearer, of course, to watch at least one video and the principle will immediately become clear.

7. Are there any disadvantages or inconveniences when training with TRX?

For convenient work with hinges, you need free space from the suspension point - approximately 3-4 steps forward and to the sides. I don't have enough space on the sides for lunges. But I simply increase the length of the loops to the maximum and walk further into the room - this way I get more space. Or I replace the exercise.

8. Overall, did your TRX experience meet your expectations?

I’m not a big fan of strength and high-intensity programs, so I don’t use loops to the maximum of their capabilities, I get tired very quickly with such exercises, and I periodically combine them with training with a fitness band. The main thing for me was to motivate my husband to exercise, he likes this simulator and does not get tired of it. So I’m happy and the more I use them, the more new applications I find, even, for example, for stretching into splits.

We once again express our gratitude to Alina, who agreed to talk in detail and informatively about her experience using TRX loops.

Common mistakes when practicing with loops

Despite the fact that classes are carried out only with your own body weight, it is necessary to proceed with exercises on slings with caution. Otherwise, the athlete risks getting an unpleasant injury. Let's look at the most common mistakes:

• Lack of warm-up;
• Tempo too high;
• Incorrect posture.

Also, check out the recommendations of a professional TRX trainer. From the video you will learn about 6 “sins” when working with loops and get useful tips.

Contraindications

The following diseases and conditions may become restrictions on training with slings: disorders of the vestibular system, epileptic seizures, serious injuries to the musculoskeletal system, the first 2 months after the birth of a child, exacerbation of chronic diseases, coronary syndrome, recovery period after operations.

Selecting TRX loops

The simulator kit contains only 3 parts: slings with TRX loops, an extension cord and a mount with which the equipment is installed on ordinary doors. A reliable carabiner is a guarantee of safe training. Advanced TRX models feature high-alloy steel elements that can withstand 159–317 kg of weight. What else you should pay attention to when choosing:

• the slings must be durable, have a length fixation system in order to quickly move from one exercise to another;
• Leg straps are comfortable with adjustable volume;
• the stabilizer guarantees an even length of the belts;
• The limiter prevents the lines from slipping.

Also for training you will need sportswear made of breathable fabric that allows you to move freely and confidently. Sneakers are quite suitable for footwear. Foam grips and a padded hinge guard keep your palms blistered, but a pair of heavy-lifting gloves will also come in handy.

TRX loop design

Reliable carabiner that can withstand up to 300 kg of weight

Adjustable straps

Slings with the ability to fix the length

Nutrition and Supplements for Functional Training

Typically, TRX classes are used for weight loss and body tightening. This means that the diet should have the following proportions: proteins - 50%, fats - 20%, carbohydrates - 30%.

It is impossible to completely give up carbohydrate foods, otherwise the athlete will not have the energy to perform exercises. It is necessary to exclude from the menu only fast carbohydrates with a high glycemic index: sugar, sweets, chocolate, sweet drinks, baked goods.

For training to be more effective, it must be combined with the right sports nutrition. Taking sports supplements - isotonics, energy drinks, bcaa amino acids and vitamins will help you increase your endurance during training:

Trainer's recommendations

The principle of the TRX system is that the athlete hovers above the floor, pulls up or pushes off the straps to overcome resistance. It is often necessary to maintain a balance, which redistributes the load. Training programs are divided into 3 levels depending on the initial physical fitness.

Classes begin with a thorough warm-up, and at the end take 10–15 minutes to thoroughly stretch tired muscles. Inhalation is always done with effort, exhalation in the negative phase. The first workout will seem difficult, but TRX forces you to overcome yourself, open up your body’s capabilities and move up the difficulty scale.

1. For beginners, no more than 10 simple exercises are selected that load the muscles of all zones. Static planks, arm raises, simple lunges, squats and leg curls are suitable. To reduce the load, at first you can spread your legs wider or tilt your body less.
2. At the intermediate level there are more elements and the complexity is higher. Includes dynamic planks, plyometric lunges with balance, biceps and triceps rows, pull-ups, exercises that imitate the movements of mountain climbers or cyclists.
3. Advanced TRX programs - complete metabolic training. The exercises combine push-ups with pull-ups or butt lifts, planks with leg crunches or leg raises, lunges with jumps (burpees).

Unique exercises are useful for beginners for losing weight and developing endurance. But the exercise machine also effectively helps experienced athletes stay in shape. It is not without reason that TRX training is used in the training of special forces or players in professional sports leagues.

Beginners should choose the simplest exercises possible.

As you master the basic program, it is recommended to make your workouts more complex.

Advanced TRX programs - complete metabolic training

Regardless of the athlete’s level of training, it is important to give tired muscles a good stretch at the end of the workout.

Functional training supplements for men

Weider | Premium BCAA Powder?

• About a third of human muscle consists of BCAA amino acids. These amino acids are essential for effective muscle building. The product is especially valuable due to the high rate of absorption of amino acids in free form.
• Category: Amino Acid Complex More about the category

One serving before training. Mix 10g of powder (1 tablespoon) in 200ml of water.

Weider Premium BCAA Powder is a powder supplement that allows you to replenish the body's energy reserves from amino acids. It improves protein synthesis and protects against catabolism.

Optimum Nutrition | Opti-Men?

• The complex contains vitamins, minerals, antioxidants, enzymes. Effective as a general tonic.
• Category: Vitamins for men More about the category

3 tablets per day with food

Increases immunity, as well as activates metabolism, stimulates the physical, mental, and sexual capabilities of a man. Great choice for men. Now there is no need to consume a large number of different capsules and tablets, keeping several different supplements in your arsenal to get your daily requirement of essential nutrients. Opti-Men can provide you with everything you need in just one capsule.

Olimp Sport Nutrition | ISO Plus Powder?

• Concentrate for preparing an isotonic drink in powder, with the addition of L-carnitine and L-glutamine. Thanks to this combination, the product will help support your body during prolonged physical activity.
• Category: Isotonic drinks

Directions for Use: Use as needed, especially during intense physical activity. Recommendations for preparation: 17.5 g of powder (2 tablespoons) in 250 ml of water.

Ingredients: sugar, maltodextrins, glucose, fructose, acidity regulator, sodium chloride, potassium phosphate, calcium phosphate, sodium citrate, magnesium carbonate, thickener, flavorings, L-glutamine, L-carnitine, vitamins, flavoring.

BOMBBAR | Protein bar?

• A sports bar with high protein content and minimal sugar.
• Category: Protein bars

Take between meals 1-2 times a day

It has a delicious taste, quickly supplies the body with multi-component protein, and is excellent for a protein diet. Protein bar “Bombbar”: - will help reduce weight, - nourishes muscle mass, - gives the effect of satiety, - improves the general condition of the digestive system, - promotes the growth of beneficial microflora, - helps maintain healthy blood sugar levels, - does not contain sugar, - does not contains GMOs.

Ingredients: proteins 37% (whey protein concentrate, micellar casein, caseinate), isomaltooligosaccharide, water, crushed peanuts, cocoa butter equivalent, humectant - sorbitol, chocolate (sugar, cocoa mass, cocoa butter, emulsifier - soy lecithin, flavoring ), natural dye - earthenware color, salt, acidity regulator - citric acid, flavorings, sweetener stevioside.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

If there is a lack of protein foods, you should purchase high-quality whey protein and an amino acid complex. If an athlete lacks energy, you can start taking creatine. In addition, all athletes, regardless of the quality of their diet, need to take vitamin complexes and omega 3 capsules.

This sports nutrition is specially formulated to improve performance in sports and fitness for men and women. Just add it to your diet and go ahead to conquer new heights.

Unknown TRX

Translated - as total body resistance (Total Body Resistance Exercises).
But the semantic load is somewhat different from the literal interpretation from English - this is work in the gym without any sports equipment. TRX training involves working with your body weight using suspension loops. The correct name is TRX Suspension Training. The technique of working on a suspended structure reached the level of professional exercises only a few years ago. Although it was invented back in 1990. And oddly enough, the inventor of the new physical exercise technique was neither an athlete nor a coach, but the Marine R. Hetrix. The main goal of the exercises was to maintain excellent physical shape in a very cramped room and in the absence of the simplest exercise equipment. And he worked with what was available - with parachute loops. Over time, this system of physical activity began to be popularized among athletes, and later among representatives of the field of fitness and aerobics. The random invention's popularity grew exponentially, gaining a huge following.

TRX's non-trivial success

When Randy Hetrick, a US Army intelligence officer, created the first loops from parachute straps and old jiu-jitsu belts in the early 1980s, he didn’t think about wild success. Randy needed full-body suspension equipment so that he and his teammates could stay in good shape without a full-fledged gym with exercise equipment.

“ Interestingly, TRX is not the name of the equipment itself, but simply the brand that produces the suspension loops. Just like the familiar Xerox copier or Pampers diapers, the brand has become a household name. And today, despite the presence of a large number of other brands producing loops, out of habit we call them all TRX.

As a result, Hetrick’s desire to keep his body in good shape turned out to be his life’s work, and in 2001 he left military service in order to bring his brainchild to perfection. Randy made the right choice: by 2005, his company received serious investments, and TRX loops began to actively promote themselves in the sports equipment market. They have earned the recognition of athletes and sports fans from all over the world, but what exactly is the reason for such success?

What else are TRX hinges “tuned” to?

• for therapy during the rehabilitation period from injuries and illnesses;
• for general strengthening of muscles and strength;
• to build muscles, it’s not for nothing that the phrase “T-Rex” contains the word Body - from bodybuilding.

Beware of this:

• do not immediately strive for quick results;
• exercises on TRX loops should not overstrain the muscles;
• You cannot enter abruptly and then leave the complex just as quickly.
• do not overdo it during the first training sessions - no more than half an hour.