TRX training – resistance to gravity maximum exercise

TRX挂起来-最新健身法

trx suspension training

Transferred to a length of rope, feet back on the ground, if the control of muscle is not enough, you can take a woman ‘compensation posture standing mode. Open hands grabbed the rope, than the shoulder width, the size of the arm 90 degrees. Note, do this action, the more the feet, the more difficult to complete the action.

TRX挂起来-最新健身法

Shoulder and back clamping, tighten the abdomen, hip, left leg straight forward feet to uppercut, right leg back extension step, right foot before the soles of the feet; the upper body upright, his hands stretched open and shoulder are the same as wide. Hands at the same time to pull up, upper body forward, this action to exercise the shoulder.

TRX挂起来-最新健身法

trx for sale

Squat, thigh and leg into 90 degrees, thighs and body is also 90 degrees. Stand after a single leg backward cross, the size of the legs clamping and suspended, pointing to the 45 degree angle, standing on one foot. See to sling the fixed position, both hands grasp the rope, back straight. This action exercises the lateral thigh muscles.

TRX挂起来-最新健身法

TRX挂起来-最新健身法

In the initial state, leans back stand, the rope into a 45 degree angle, the feet before the hook will increase the difficulty of training, if not good enough to control your body, as shown in figure your feet flat. Twist with one hand holding the double handle, single hand open outward, guide the upper body turn. Note that in doing this action lower real, upper body to rotate, the exercise of the power back.

TRX挂起来-最新健身法

Start, feet set into the rope ring, his hand on the ground, the body into the plate parallel to the ground state. Tighten the abdomen, hips, hands open and shoulder width, hands force will own caudal to is above the straighten and feet resist foot ring.

We China to bring you a taste of TRX ten years of transformation

At this year’s IHRSA conference in the United States, TRX held their ten anniversary Party. From Randy Hetrick when a use karate black belt in field army led soldiers training rowing. Up to now the establishment of TRX coach online community core “the core” TRX has been to do better and continuous innovation.

trx australia

10 year journey – every day is a new starting point

A kung fu

“A little secret” Randy said, “all seals Marines need to tailor repair skills, so as to repair or maintenance of portable equipment. In the early military career, Randy sewing his effort to solve a difficult problem: how to in the process of the task, but also to maintain the physical?

trx training

Creation origin

One day, Randy tries to combine karate black belt, excess parachute and retaining ring, after the the things hanging in the door, surprised to find what he just readily set out actually has powerful function! Can complete the boating, pull ups, push the chest, curl, shoulder, triceps extension and other exercises… At that moment, an era of training tool was born -TRX suspension training!

Improved invention

In 2001, Randy entered the Business School of the Stanford University Graduate School of America. During his purchase of a second-hand sewing machine, he began his production line in the garage of his home. Make use of the whole summer to make a trial product and then continue to improve, and at this time to sell his products. Due to investment sponsorship of the bosom friend Joe DiJulio, Randy in San Francisco, Rui TA Dover Street established the office and the recruitment of the first employee, at the same time, his merchandise was named: Travelfit

Thought transformation

Soon Randy consciousness to no matter how TRX, function more powerful, if equipment is not enough content and training support, will immediately become a scam tool of a flash in the pan. So he began to create the team, the team can provide training tools, but also to provide professional training.

Rapid expansion

During that time Randy will move to the office of the office of the office of the San Francisco Bay area, and the first floor to create a TRX training center, and the company’s original name Anywhere Fitness directly to TRX. With the rapid expansion of the company’s business, the company moved to its current position – the San Francisco Business Center, while the establishment of a branch in Brazil and japan.

New blood

In the spring of 2011, the TRX family welcomed another functional training tool Trainer -Rip. Pete’s founder, Holeman Rip, is the two national taekwondo champion. The Rip function exercises the use of asymmetric elastic cords to challenge the user’s balance and to maximize the activation of the need to raise the motor neuron.

At the same time, the TRX suspension training rope has become indispensable NBA national professional basketball, MBL baseball, NFL football and football training center training tools, including the Denver Nuggets (Denver Nuggets team), PittsburghPirates (Pittsburgh Pirates), American land, sea and air, the United States special teams are in the use of TRX training.

The Unfinished Journey

TRX is growing rapidly in seven years, and TRX was selected as one of the top five companies in the San Francisco Business Times in 2012. “I am very excited about the company’s rapid development,” said Randy. “But for us, it’s just the second game of the baseball game.”. We will be all over the world, and we will not stop until the TRX is the world’s top training system!!”

If you are one of the TRX certified coaches, thank you for being part of the TRX journey. If you haven’t learned TRX, welcome you to join this big family, and witness the next ten years with TRX!!

TRX training

TRX suspension training system

The popular North American core training method, -TRX, is derived from the US Navy’s assault team, which has been used in the field of physical training for many years and was developed by Hetrick Randy, a US Navy Seal commander, who has been re designed to design the sport and training program after being retired, and to train the -TRX suspension training system.

Training and equipment TRX package, by wide 1.5 feet high density fiber nylon rope, rated tension range for 1280 pounds and range in length from 6 feet to 12 feet, the fixed end of the can system in the large flyer frame, horizontal bar, a tree trunk, a doorframe upper, suitable for individual, collective, indoor and outdoor most of the training environment.

TRX suspension training, can build strong muscles, fast burning body fat, TRX suspension training, the body of the end of the body, the body is fixed or suspended, in the completion of the action will mobilize more core muscles to participate in the balance, so that some of the usual very easy to train hard, will wake up your body core strength, and increase the economic performance. TRX action, the change is fixed height, body parts or body posture, to change the training difficulty and intensity, can be from several basic action variants for thousands of action, it does not emphasize the action of the absolute standard, but the practice is required to complete the action of the muscles in the contraction.

TRX win in the fitness comparison:

Bodybuilding training to want to muscle growth, stressed that each action only a portion of the muscle force, making it relatively isolated acting compensatory growth, but contrary to the evolution principle of muscular coordination development, likely to cause injury and the imbalance of body, potentially hinder the development of maximum power;

Pilates, the force of the way more to static oriented, emphasizing the static control process of the body, have a good role in strengthening the core strength, but some of Pilates’s light equipment exercise also follow the principle of small weight, it is difficult to develop muscle volume.

TRX suspension training, can create a stronger muscles and body fat subtraction, joint stability, enhance core strength and maintain good posture, assistant athletic events get better athletic performance, with more features, some expensive large-scale equipment training value, NBA, NFL American Navy commandos, USA Swimming national team, in the use of TRX training system as a supplement to the formal training and TRX is an important means of rehabilitation training.

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TRX训练

trx training

TRX has three advantages.

According to the coach, the United States has more than 1000 gym in the use of suspension training”.

First, many of the people who want to improve their balance function, are tired of traditional instruments like the ball. A young man said, with the suspension training device to carry out a variety of suspension training, like practicing yoga on the rope, both endurance, but also to master a series of balance skills.

Second, in the field of fitness, the theory of “functional exercise” has gradually become popular, this theory advocates the full coordination of the whole body muscle, and not just the muscles of the exercise. “Suspension training” happens to be the point.

Third, the other advantage of “suspended training” is its effect on the exercise of low back muscles. In recent years, the United States of the United States, with particular emphasis on the exercise of the back muscles, especially the muscles around the spine. In this regard, the U. S. health and Fitness Association executive director Cathy Davies pointed out that in this context, the TRX and other fitness items appear can be described as “living”.

Fitness coach introduced the road, when we erect, affected by the action of the gravity of the earth, lumbar and lower extremity joints will under a lot of pressure, in the course of time inevitably backache. Office workers often need to sit in the office, the symptoms are more obvious. The TRX can adjust the shape of the spine, so that the joints are fully relaxed, while the back muscles, it is the most appropriate fitness.

TRX is not suitable for all people

TRX come out soon after many fitness enthusiasts. Coach told reporters, now many actors, musicians, office white-collar workers have begun to try this sport. Fitness instructor pointed out that the TRX device is not small, it is suitable for indoor space limited family; at the same time because of the easy to carry, but also for those who need to travel frequently, so that their fitness program will not be disturbed. But he also stressed that for beginners, TRX is not easy to grasp, and we must take the correct posture when exercise, appropriate use of low back muscle strength, otherwise it is likely to lead to sports injury.

In addition, experts have expressed doubts about the safety of TRX, Georgia State University professor Walter Thompson stressed that due to the larger amount of exercise, hypertension, atherosclerosis, heart disease patients are not to participate, so as to avoid accidents. At the same time, TRX is also easy to make the wrist, elbow, shoulder, ankle and toe over extended. For those who have had a muscle tissue, bone, or joint injury, TRX is likely to cause a “injury”, so it is not recommended. (

TRX unique equipment to make the full force mode changes, when you use 80 cm of the buckle strap suspension, and the ground contact part of the passive fixation, external stability of the body is limited to the bottom, the completion of the action will mobilize more muscle to participate in the maintenance of balance, so that a few peacetime is very easy to unarmed training has become very difficult. In some of the core parts of the movement, the body’s largest joint more independent of the completion of bending or stretching, the joints in the lumbar spine, chest and hip joints of the resistance is 400 times when standing still. Several basic actions of TRX may be a variety of action, it does not emphasize the absolute standard of action, but the practice of the exercise to focus on feeling muscle contraction, the kind of feeling that the body is to tighten the pursuit of the goal.

Fitness instructor demonstration group 8 TRX fat reduction action at any time

TRX Suspension Training

CrossCore with the pulley as a principle, because both sides can not handle lock, have more possibility of training action.
CrossCore (left) rope than TRX (right) to fine, roller series on both sides of the rope, iron is inserted into fixed patterns.

[reverse volume]
Tips
CrossCrore equipment can be hung on both sides of the hanging hook, so that the rope is shortened, this group is the use of a shortened mode of operation.

Step1
By standing posture, hands grip backhand into, hold the rope to help maintain the body’s center of gravity.

TRX Workouts

Step2
Hand to support the body’s center of gravity, the legs raised more than the waist, as far as possible close to the chest. Repeat 15 to 20, a total of 3 to 4 groups. This action can train the core muscle group.

[the cat's hand]
Step1
Body back to the equipment, hands straight to maintain the body’s center of gravity.

Step2
Left elbow bent, lift on the forearm, left upper arm to maintain strength, elbow was 90 degrees back action 1, only left forearm movement, repeat 8 to 12 changeover, a total of 3 to 4 groups.

Step2
Right back to the elbow was 90 degrees, the body turn right, foot forward. Repeat 8 to 12 hands, a total of 3 to 4. Can be trained to include the back of the muscle, the head of the humerus, and so on.

US military physical training system TRX: detonated your whole body muscle

美军体能训练体系TRX

In recent years, functional training tools are emerging, TRX has become one of the best. This training system developed by the US navy seals is named TRX (Resistance Exercise Total), which is called the “general anti – resistance exercise”, and is called the “suspension training system”. TRX can exercise to the whole body of muscle groups, including traditional fitness equipment is difficult to exercise to the small muscle group, can improve the physical, explosive, flexibility, stability and other aspects of the physical quality. Compared with the traditional instruments, the TRX is more convenient, the higher the stability of the body, but also the “all the time” to train to the core system. Through its accessories, fixed point in the branches, doors, fixed equipment, etc.. You can do a full range of fitness training in the gym, at home and in the office.

TRX’s notes and use method

TRX on both sides of the tape has three yellow mark points, on behalf of their different tape length, the length of the tape must be consistent in the training. TRX’s suspension height is generally adjusted to the maximum length of the two sides, the TRX is located at the bottom of the middle part of the lower leg. In training, note that TRX cannot appear “seesaw phenomenon”, which both sides have the same length. In addition, do not rub the skin when the training tape. TRX the lower end of the sponge or rubber material for the handle, the bottom into the “U” – shaped belt for the foot target (ie, foot fixed point).

Seemingly small TRX can strongly stimulate the body muscles, it can evolve into a thousand kinds of training methods. You can also train the TRX different muscle groups, and the evolution of a series of circular training, will achieve unexpected results. Because the training intensity of TRX is relatively large, the time limit for each action in the cycle is 45 seconds.

TRX chest training

The TRX adjustment to the middle of the marking point, hands grip handle, a wide distance pushups attitude, elbow open to the outside, with TRX do push ups exercise.

If the first use of TRX training may shoulder jitter phenomenon will occur, it is recommended that body anteversion angle becomes small and to be adapted to the later, body anteversion angle gradually change, increase the difficulty.

Note that when used, the tape does not rub on the skin of the arm.

TRX胸部训练

TRX Training

TRX back training

TRX adjust to the middle of the mark points, two hands hold the handle, the body backward tilt, to do the rowing.

When the handle is backward, the arm is always close to the body, so that the back of the strong stimulus.

If you want to increase the difficulty, you can move your feet forward, making the body after the magnitude of the tilt.

TRX背部训练

TRX Workouts

TRX abdominal training

Action one:

This action is simulated with TRX ABS wheel training.

Kneeling on the pad training, hold the handle with both hands and arms move forward, until the head, shoulder, hip, knee is a straight line, move backward body was bow waist camber shape. This exercise is very effective in the training of the rectus muscle.

TRX腹部训练

Action two:

Adjust the TRX to the lowest position, feet hanging on the target, the attention of the TRX do not appear cross phenomenon.

The body is a straight line and left vacant, after the abdominal force, will be left to swing to the maximum amplitude. This action can effectively exercise abdominal oblique.

TRX腹部训练

Action three:

Adjust the TRX to the lowest position, while the feet hang on the target, the body is supported by the body, static support for 30 seconds or so.

This action has strong stimulation to the abdominal muscle and abdominal oblique.

TRX腹部训练

11 TRX moves, exercise your whole body!

1 arm lunge

Feet side by side, palms down, hands grip the handle. Arms to the sides of the extension and shoulder flat, while a big step forward a squat, squat down as much as possible, but do not touch the ground floor of the knee.
To keep the back straight, the action in the process of tighten the abdominal muscles, keep the balance of action.
Single leg 12-20.

2 after the squat

Trx Training

If you are a person who likes to run and ride a bicycle, this action is very much to you. TRX senior coach McDonogh Dan said. This action has a good workout for your thighs and hips.
One foot into the TRX handle, keep your back straight, waist taut. Drop the body, the front thigh parallel with the ground height, note that this action is not before the squat, not move forward. Then stand up, this action will be a great challenge for your body. Balance and stability and security are important.
Single leg 12-20.

3 hips of the abdomen

TRX Suspension Trainin

This movement can be effective in the exercise of hip, TRX senior coach McDonogh Dan said, this action can cause some pressure on the legs and buttocks.
First do on the ground, put your feet into the handle.
Then lift your hips off the ground, back straight, body balance. Force back your feet, you may make it close to the hips, but don’t let the body strain.
Do 12-20 times.

4 cross balance lunges

This action is still the lower part of the exercise, you can build your legs and hips.
TRX handle will hold hands, arms on both sides of the body to. Right leg raised, parallel to the ground floor of the thigh.
Then drop the body, legs will be lifted to the knees with the legs. This action has a certain degree of difficulty, the balance is very important.
Action process to keep the abdomen tight.
Single leg to do 15-20 times, the other leg repeat.

5 push ups turn crunches

The handle feet toes into TRX, climb on the ground, forming the starting position of push ups. Then do a push up. Then lift the hips, tighten the knee to the chest position.
This has a lot of exercise on your abdomen and back. And it will be a big challenge to your balance.
TRX senior coach Dan McDonogh suggest you in on the action, the two places to have to stop for three seconds, or push ups at the bottom and bottom up. He knows it’s hard, but you’re trying to do it.
Do 12-20.

6 low row boat

This movement can be a good exercise for your back of the muscle tissue, you can help your personal form of posture correction.
Face TRX stand, palm relative, the body after the dumping, about 45 degrees with the ground, the attention of the soles of the feet do not slip. Pull the body forward, squeeze the shoulder blades, and pay attention to the site.
Do 12-20.

7 raised their hands to squat

This is an action to adjust the balance of the body, said Holman CSCS, a senior coach of the Pete fitness center, “it’s all about your back and your core strength.”
Stand in the face of TRX, put your hands on the back of the TRX handle, and lift it up. Lower your hips to the ground, keep the back straight, and keep your arm extension.
Do 8-12.

8.PIKE

This is definitely one of the best action to exercise your abdominal muscles.
Feet instep into TRX in the handle, the start position is a flat position, hands stays body Bengzhi, pay attention to the back and abdominal muscles tight. Abdominal force, lift the knee to leave the flat position, and raise your hips, keeping your legs straight. As far as possible to make the back and ground into 90 degrees, if you have just started, and there is no way to complete the action, but you will have a certain risk, please do as much as possible to practice.
Do 8-20 times.

9 side plate

This action is abdominal exercises classic action, but also can correct bad posture of spine.
Lay in the TRX front, the feet will tick the TRX handle, single elbow body, keep your abs tight. The buttocks off the ground, the body straight line.
Hold 20 seconds -1 minutes

10 chest expansion

This action can be a better exaggeration of your chest abdomen and shoulders.
How to do this: back to TRX stand, will open the arms into a T shape, forward, until you feel a lot of tension in the chest and shoulders. Then move forward, increase the tensile strength.

11 back stretch

This action can be better to relax your back.
Grab the handle, try to stretch your hips back, put your head in the middle arms, stretching back as far as possible.
Pay attention to the soles of the feet.
Do 20 seconds -1 minutes

Weight loss tactics: TRX enhanced strength and stability in shaping effect

With a lot of new tide of fitness, exercise has become more and more popular. TRX training method by many ladies of all ages. An elastic rope can be anywhere movement, it is important that it has a very good effect on the enhancement of muscle strength and balance, so the effect of sculpture is particularly good.

 减肥新招:TRX增强力量和稳定 塑形效果尤佳

trx australia

Follows from the United States Navy Seal suspension training TRX (total body resistance exercise, suspension training system) has become a common curriculum in the gym, in recent years to cope with the ladies love again cause for concern, and the general fitness equipment compared to TRX suspension due to instability can make the training more attention to core and muscle of the stability and the physique sculpture effect is a plus. This time by the professional coach for us ladies love with action demonstration.

Being popular with the TRX figure sculpture, like Amy Sun in the Instagram with their own training photos.

www.perfecttrxstraps.com

 减肥新招:TRX增强力量和稳定 塑形效果尤佳

Preparatory action

Your feet shoulder width standing, hands grip the rope, ready position.

The following groups were repeated 12 – 15 times 1 times, repeat 1 – 2.

[PART1] training hip, thigh and other parts

 减肥新招:TRX增强力量和稳定 塑形效果尤佳

At any time, anywhere, efficient training – TRX tide struck

Recently, popular global TRX and China leading high-end sports equipment supplier Aoli to China Qiangqiang jointly, for the Chinese market to provide genuine, and international synchronized TRX product trends, international certification training and after-sales service. By May 21st, Chinese teamed up with TRX to bring the Austrian SCT training held in Beijing……

What is TRX?

TRX Suspension Training

Whether you are a general fitness enthusiasts or youth, if you have not heard of TRX, it can only explain their OUT! Because TRX really too much fire, just a few years TRX is popular in America to the whole world, regardless of sport is the Olympic gold medal athletes or fashion of Hollywood stars, anytime, anywhere, systemic and efficient training to the subversion of fitness products impressed, became the TRX fans and loyal users. So, although before the TRX has not officially entered the domestic, but the domestic TRX has spread legend.

www.perfecttrxstraps.com

TRX is the abbreviation of Body Resistance Exercise Total, that is, “the whole body anti resistance exercise”, also known as the “suspension training system”. TRX suspension system can help the training to complete almost all of the training, improve the strength, flexibility and core stability. The TRX training system includes TRX suspension training equipment and TRX training sticks, training courses and training education. The suspension belt is made of a main rope, a handle and a foot ring, so long as to find a suspension point, whether it is home, dormitory or outdoor can become a fitness place.

Like computers, mobile phones, the Internet and other modern changes in human civilization, as the major inventions, TRX is also derived from the military technology of civil. In the eighties of the last century, a with high density fiber made of a towel into the U. S. Army Special Forces supply bag, its toughness to withstand hundreds of pounds of weight, many soldiers will it around the tank gun tube, both hands to hold the two ends of the do pull ups, or tied in the ammunition box homemade Kettlebell curl action. After entering the new century us new research and development of the a suspension training system, rely on several tape can ensure wartime training intensity, and rarely cause injury, avoid non combat attrition. Later, a U. S. Navy Seal, called Hetrick Randy, was a commander of the US Navy Seal team, which has been re designed to become a civilian fitness program – TRX suspension training system.

TRX currently has two training products, suspension training rope and functional training. TRX suspension training system can improve the strength, balance, flexibility and core stability of the training system by means of the self weight of the training system.
TRX function training sticks are innovative training methods for fighting training and physical therapy, and by using different rotation and resistance training with the training rod and the resistance wire, so as to improve the core stability, control, physical, balance and coordination of the training.

Fitness industry’s most fire special forces TRX fitness method to exercise the whole body fat

健身界最火的特种兵TRX健身方法 锻炼全身肌肉更燃脂

TRX Suspension Training

TRX’s training is a best way to burn fat and consume energy, as the body’s core muscles get more exercise.
In recent years, the United States of America, with particular emphasis on the exercise of the back muscles, especially the muscles around the spine. When we erect, affected by the action of the gravity of the earth, lumbar and lower extremity joints will under a lot of pressure, in the course of time inevitably backache. Office workers often need to sit in the office, the symptoms are more obvious. TRX can adjust the shape of the spine, so that the joints are fully relaxed, while the exercise of the back muscles, it is the most appropriate fitness way.

www.perfecttrxstraps.com

Single leg kick deep squat
Objectives: legs, head of the four head of the thigh muscle, two head of the thigh muscle and hip
Key points: the TRX main rope is adjusted to the middle position, hands holding hands, elbows slightly bent. A leg and ground with a 90 degree bend, the other foot toe kick back hanging.

Single leg before kick deep squat
Objectives: leg, thigh, four head, two head of the thigh muscle and hip
Key points: hands holding hands, elbows slightly bent. One leg deep squat, another leg forward. According to their own requirements, adjust the body and the ground point of view.
Note: keep the TRX always straight, eyes looking at the TRX anchor, knees do not bend. Protect your knees, don’t put extra pressure on.

Do you play these sports

These exercises you played?? in fact, “men are born with a movement of the players”, Kunming Huaxi Hospital andrology associate professor said, “the 50 year old middle-aged men can play ball games, exercise the body decompression can.”

TRX Australia

www.perfecttrxstraps.com
Soft power ball
Speaking of soft power ball, Prime Minister Wen Jiabao is a famous fans. When Premier Wen went to Shenzhen in 2009, it was time to play with the local residents in a soft power.
Soft power ball this action to ease the movement, is suitable for middle-aged men. Huaxi experts said that after the 50 year old men, some quite a "General belly", some neck, shoulder and waist also began to become a little stiff, play soft force the ball, although just arm moving, but it is a kind of systemic movement can make the neck, shoulder, waist and leg to balance the comprehensive exercise, to lose weight also to have certain help.
Badminton training heart and brain
People over fifty, response ability and memory ability will gradually decrease. Badminton is lightsome convenient, small movement space and play need to practice in a short period of time of changing pitches make judgment, and resolutely fight back. Therefore, it can improve the sensitivity of the nervous system of the human body, and coordination, heart and lung function can also be strengthened exercise.
Huaxi expert advice, before playing, knee joint, ankle joint best confirm you no problem. Because badminton not only need to run fast, but also often jump smash, must be careful when playing. Warm up before the start of the first, to fully open every joint, especially the neck, shoulder, waist and lower limbs.
Football enhanced lower limb
Middle aged men need to pay attention to strengthen the lower limb exercise. Football, basketball on the lower limb exercise effect is good, but the physical quality requirements are very high, and often occur in the body of the collision, must have a dash of the explosive force, long-distance running endurance and good bounce ability. Therefore, for middle-aged men, can be used as a challenge to the project, and occasionally play with the exercise.
These exercises you played?? Huaxi expert associate professor said, "ordinary people if you want to play through to exercise lower limb strength and coordination ability, might find a barnyard stand stand or yo yo ball, the same effect can be achieved."