Zoom or whatsapp fitness sessions is now available from £5 per session per person
Zoom or whatsapp fitness sessions is now available from £5 per session per person
Suspension training — or TRX, as the most dominant brand in the space has achieved Kleenex-level name recognition and even trademarked the term — gives you a chance to shake up your stale training regimen. Instead of using traditional implements like dumbbells, barbells, or kettlebells for resistance, exercisers work against their own body weight, balanced against the handles of the suspended straps, and perform adjusted versions of traditional strength training movements. Rows, presses, pulls — you name it, you can do it using the straps. Your creativity is the only limit to the type of workout you can get with a set of the straps. Since you're not working against significant resistance, you might not build as much muscle as you might using more traditional methods — but the straps allow you to hone your balance and body control in a manner that other techniques can't.
1) Reduced time spent pacing from one training station to another if you want to train different parts of the body. –
2) The core is challenged in every exercise – the core is more than your abs! The core includes pelvis, abs, back and chest muscles. It is the core that improves your body stability, balance and flexibility. Everything you do in your life connects with the core; whether you bow down to pick up a pen, wash a car or play basketball with the kids..
3) Strong and stable core helps significantly prevent injuries not only in the lower back, but in the whole of the body –
4) Reduces body weight and gravitation – you adapt the system to your fitness level by readjusting your body closer to or further from the anchor point. No need to pace around the gym in search of another set of weights or add more load on the fitness machine, just change the position of your feet. This enables you to perform more and more demanding training, which minimizes the time spent when changing for an appropriate load… –
5) Innovative type of exercise – traditional strength programs favour movement in the front to back plane, presses and curls, all performed mostly while sitting. Such programs include for example bench press, curls performed while sitting, and barbell squats. None of these work with your core. –
6) TRX helps prevent injuries – Natural type of exercise and body workout – do we move in our daily lives just forward and backward? Definitely NO! We perform movements in all planes, we move to the left, right, forward, backward, diagonally, etc. Don’t you think it is about the time to start training our body the same way? And this is exactly the reason why TRX helps prevent injuries. –
7) More planes of motion challenged – while training with TRX and performing various exercises, you may move in multiple planes. You will build strong and stable core and decrease the risk of injury.
“Be careful not to lunge forward,.
“Instead move up and down.”
This move really works the glutes, "It's full-body integration for the hamstrings and butt." Also keep your head on the ground and your feet parallel,
"You want to avoid "sawing," so make sure the handles move up and down with equal pressure."
"This lower body strengthening exercise is great for the glutes.
Slower is better with this exercise. And it actually makes it harder.
.This a fully integrated upper body core-challenging movement.
Be sure to lift your hips slightly before doing the crunch.
Want a challenge? “When you do the push-up and crunch, pause at the end for three seconds,” says Holman. “You’ll feel it more. Each rep is the best rep of your life.”
Standing up to train has many benefits, this exercise works all the muscles in the back.
It really helps with posture issues."
This move is a full-body mobility and stability exercise.
It completely lights up the back side of the body and challenges the core."
Don't do this move too quickly or it can get sloppy.
Also, make sure you're driving your feet down with equal pressure.
This works on stabilizing the spine and helps reduce the risk of injury to the back.
"This is a great stretch through the shoulders, chest and abdomen.
Plus, it's good for shoulder stability.
Targets: Shoulders, chest, arms
Difficulty: Beginner
How-to: push-up. Hook your toes through the TRX stirrups so the tops of your feet face the floor. Lift your body up so your weight rests on the palms of your hands.
Keeping core tight, bend elbows to lower chest between hands. You’ll feel your chest and shoulders working as you press back up to the starting position.
Targets: Arms, chest
Difficulty: Beginner
How-to: Forget lying down to perform the typical chest press. Stand facing away from the anchor, with feet shoulder-width apart. Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so your body is at a slight angle.
Bend elbows and lower chest between hands. You’ll engage your chest and arms as you push yourself back up to the starting position.
Targets: Back, abs, shoulders, biceps
Difficulty: Advanced
How-to: This move is the key to a strong back. Grab the handles with palms facing each other. Lean all the way back until weight is on your heels, arms are extended in front of you, and body forms a diagonal.
Squeeze shoulder blades together and keep core tight as you bend elbows and pull torso up to meet hands. Lower to return to the starting position.
If you’re a pro at the regular low row, challenge yourself by row with one arm at a time without losing your form — and get ready to feel the burn.
Targets: Abs, arms
Difficulty: Intermediate
How-to: Stand facing the TRX anchor point and grab one handle in each hand, palms facing up. Lean all the way back until your arms are extended and the strap is taut.
To activate your biceps, bend elbows (without letting them drop) until hands frame your temples, slowly pulling body up as you do so. Return to the starting position
Targets: Arms, chest, shoulders
Difficulty: Intermediate
How-to: Forget lying down to perform the typical chest press. Stand facing away from the anchor, with feet shoulder-width apart. Grab the handles with an overhand grip and extend arms in front of you at shoulder height.
As you fall forward, reach arms up until they’re in line with the rest of your body. This is where your abs and shoulders really come in handy. Reverse the movement to return to the starting position.
Targets: Glutes, hamstrings, back
Difficulty: Beginner
How-to: If regular glute bridges are the key to a superior posterior, just imagine what added instability can do for the rear view. Hint: It’ll make your hamstrings and glutes work even harder and pull your back muscles into the equation.
Lie on your back and place your heels in the stirrups. Bring heels close to hips until your legs form a 90-degree angle. Extend arms out beside you and lift hips until upper body is at a diagonal. Lower back to the starting position.
Targets: Abs, glutes, legs, arms
Difficulty: Intermediate-advanced
How-to: Since traditional single-leg squats can be struggle city for a lot of us, we’re pretty thrilled that this move provides as much (or as little) assistance in the stabilizing department as we might need.
Stand facing the TRX, holding both handles in front of your waist, with elbows bent by your sides. Lift left leg out in front of you so it’s parallel to the floor. Lower into a squat on your right leg, extending arms in front of you at eye level.
Push yourself back up to the starting position. You’ll feel your lower body working as you lower down and push back up.
Begin with the straps at mid-length. Stand facing the anchor point with your legs in a wide stance and toes pointed forward. Drop your left hip down and back over your left heel as low as you are comfortable going. Press through your leg to stand back up to starting position. Repeat on the other side. That’s one rep.
Primary Muscles Worked: Abs and Core
Difficulty Level: Beginner
About TRX Exercise: The TRX plank it is going to look very similar to a traditional plank. Instead of placing your feet on the ground though, you are going to place your feet in the straps. The straps are going to force you to stabilize your movements and will help to develop your whole core. With this exercise make sure you keep your back straight and control your breathing.
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