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Training with TRX tapes comprehensively develops the entire body by engaging many muscle groups at the same time. It increases strength, shapes and slims the figure and stimulates the stabilizing muscles to work. Watch the video where the personal trainer shows 7 simple exercises using TRX tapes.

Training with TRX tapesis bodyweight training that does not require complicated equipment. All it takes is a pair of adjustable straps to strengthen the key muscle groups: arms, back, abdomen, legs and buttocks. The lack of additional load during training means that the body develops harmoniously, and the spine and joints are less exposed to injuries.

Watch a video where a professional trainer shows you step by step how to do exercises with TRX straps.

Training with TRX tapes

The following TRX training is intended for beginners and includes 7 basic exercises for the most important muscle groups.

Remember to maintain constant muscle tension throughout the training, especially in the abdomen and back. Before each subsequent exercise, it is important to adjust the straps so that their length allows you to maintain a constant angle between your body and the ground.

1. Training with TRX straps: squat on one leg

Hook the strap on a stable point above your head. If you exercise at home, it could be, for example, the top edge of the door (then a special accessory is required to attach the straps to the door, included in the set) or a pull-up bar. Set the risers to their maximum length and grasp the handles with your hands (they should be straight) while leaning slightly backwards. The weight of the body is to be on the hands and the ropes are taut. Straighten and bring your left leg forward, and at the same time bend your right knee and squat on it. If you do not have the strength to lift up on one leg, help yourself with your hands grasping the ropes more tightly. Do 10 repetitions for each leg.

2. Training with TRX tapes: bench press

Grab the handles with your hands (to be straightened at the elbows) and fold the risers forward - the greater the angle of the risers, the easier the exercise is. Leaning on the straps, bend your elbows until your chest is between the handles. Then straighten your arms and return to the previous position. Remember that the body is tense all the time and that the head, torso and legs are instraight line. Keep your elbows close to your body when lowering yourself. Do 10-12 repetitions in 3 sets. The exercise imitates a push-up done on the floor and serves to strengthen the muscles of the chest.

3. Training with TRX straps: rowing

Take the starting position like a squat on one leg. Tilt your body so that it is at an angle of approximately 40 degrees to the floor. Bend your arms at the elbows, pull yourself up until your chest is between the handles. Keep your elbows close to your body. The head, legs and torso should form a straight line. Do 3 sets of 10-12 repetitions.

Watch the video: Types of exercises on the rowing ergometer

4. Training with TRX straps: stretching your arms above your head

Keep the starting position from the previous exercise. Keeping your arms straight at the elbows, raise your arms above your head until your whole body is in a straight line. Do 3 sets of 10-12 repetitions. The exercise strengthens the shoulder muscles.

Watch the video: Set of arm strengthening exercises

5. Training with TRX straps: knees pull up under the chest

This time lower the risers so that they hang freely perpendicular to the floor. Move to the support with your fronts straight and place your feet in the handles. The body from head to toe should be in a straight line, parallel to the floor. Bend your knees and bring your legs up under your chest. Make the movement slowly, slightly lifting the buttocks. Exercise is a great way to tone and tone your abs.

6. Training with TRX tapes: board

As in exercise 5, go to the front support - this time, lean on your forearms. Put your feet in the stirrups, straighten your legs. Make sure your whole body is in a straight line, parallel to the floor. Try not to lower or lift your buttocks too high. Stay in this position for several or several dozen seconds. Remember about the strong work of the abdominal muscles, stabilizing the entire figure.

Watch the video: Step-by-step instruction on how to properly practice PLANK

7. Training with TRX straps: raising the hips up

This exercise perfectly strengthens the buttock muscles and improves their appearance. Lie on your back with your arms alongside your body and your feet in the stirrups. Bend your legs at a right angle. Raise your hips as high as you can and then lower them to the starting position. Keep your hands glued to the floor at all times. As with the previous exercises, do 10-12 repetitions over 3 sets.

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