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8 training methods for TRX


1. The "Y" shoulder bird is aimed at: the shoulders Key points: Adjust the main rope to the middle length, face the TRX anchor point (the top of the hanging main rope), and lean back as much as possible. Open your hands back and above the S to form the English letter Y. After adjusting your body's stability, bring your feet together. You can adjust the angle between your body and the ground according to your actual situation. The smaller the angle, the greater the difficulty.

 2. Back Explosive Exercises Target: Back Key Points: Adjust the Trx main rope to the middle length, facing the TRX anchor point. Holding the handle with one hand, the body is in an air sitting position, and the other hand is open to the back side. Keeping your knees bent, use your body's explosive force to return to the starting position. Adjust the angle between your body and the ground according to your own requirements. The closer your body is to the ground, the more difficult it will be.

 3. Chest Push Target: pectoralis major Important: Adjust the TRX main rope to the longest, with your back to the TRX anchor point. Stand with your legs on the steps, hold the handle with both hands, elbows out at shoulder level, and legs apart. According to your own requirements, adjust the angle of the body and the ground to keep the body stable. Note: The TRX main rope should not touch or rub against the arm, the legs should be straight, and the knees should not be bent.



 4. Suspended single-leg squat Targets: Legs Key points: One-hand grip, adjust the main rope to the longest, back to the TRX anchor point, adjust the angle of the body and the ground. Place one foot in the ring and extend toward the anchor point. Squat on one leg with the other leg, keeping the knee bent and not over the toes. Keep the main rope straight all the time, the greater the angle of the body leaning forward, the more obvious the exercise effect.

5. Single-Leg Back Squat Targets: Legs, Quads, Biceps, and Glutes Key Points: Adjust the TRX main rope to the middle position, hold the handlebars with both hands, and bend your elbows slightly. One leg is bent at a 90-degree angle to the ground, and the toe of the other foot is kicked back in the air. When squatting with one leg, make sure that the TRX is always straight, keep your eyes on the TRX anchor, your knees don't go over your toes, protect your knees, and don't put excess pressure.

6. Single-leg front kick squat Targets: legs, quads, biceps, and glutes Key points: Hold the handlebars with both hands and bend your elbows slightly. Squat with one leg and lift the other leg forward. You can adjust the angle of the body and the ground according to your own requirements. Keep the TRX straight at all times, keep your eyes on the TRX anchor point, and keep your knees straight without bending. Protect the knee without applying excess pressure.

7. Flat chest press Target: pectoralis major Key points: Adjust the TRX main rope to the longest, with your back to the TRX anchor point (the top of the main rope hanging), hold the handle with both hands, and open your elbows to the level of your shoulders. Adjust the angle of the body and the ground according to your own requirements. The smaller the angle between the body and the ground, the greater the difficulty. Then adjust the stability of the body and separate the legs back and forth. During TRX exercises, keep the main rope straight at all times. The TRX cannot touch or rub against the arm.

8. Standing arm curls target: triceps Key points: Adjust the main rope to the middle length, with your back to the TRX anchor point, hold the handle with both hands at the back of your head, lean forward, straighten your legs, and keep your knees together , adjust the angle of the body and the ground, the more unbalanced the body, the more difficult it is.

 NOTE: The TRX is kept straight at all times. The elbow joint is clamped and raised, and if the flexibility is good, it can be close to the ear.

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