Last week we talked about it and now here is our training proposal, made using the Trx, one of the first commercial products that spread the concept of Suspension Fitness and suspension and bodyweight training functionality in the world.
The Trx is:
– versatile
– cheap
– light and transportable
– can be used indoors and outdoors
– multilevel
– multifunction
– full
We offer you a small one focused training on muscle conditioning and flexibility.
1. Squat & Row. The deeper you are under the anchor point, the more intense it is. Work the whole body, lower and upper limbs.
2. Push Up. The deeper you are under the anchor point, the more intense it is. To have less intensity, move forward. In addition to the distance from the anchor point, the width of the support feet can be a progression: the closer the feet are, the more less stability there is. Work the front chain, especially arms, pectorals and core.
3. Lunge + Half Burpee. Single stance exercise, which adds core conditioning to work on the lower limbs, a dynamic one (the suspended leg) and an active stabilization one. It is possible to increase the intensity of the exercise by inserting plyometric phases, for example in the return from the Plank.
4. Muscle Up Prep. The TRX is really a great resource, even for building and preparing joints for complex exercises like the Muscle Up of Calisthenics. Here, especially the eccentric phase of the exercise (ie the return) is useful for building core strength.
5. Side Crunch. The suspension of the feet allows you to effectively perform exercises for strengthening the Core. This is a classic example, with particular attention to the Obliques.
6. Hip Thrust Var. The feet can also be suspended in the supine position to condition the posterior chain, especially the glutes and hamstrings. The Core always intervenes to stabilize the body.
7. Kneeling Plank. This exercise combines an activation and strengthening component of the Core with a mobility work of the shoulder girdle. Be careful if you have back problems: move very far. Here the more you are behind the anchor point, the more the challenge increases. The further one is, the easier it is. Always maintain the sensation of scooping the abdomen (ie, sucking the navel upwards). Active buttocks.
8. Squat with Rotation. The TRX can be a valid tool for training functional gestures, providing valid support and a safe environment to experiment and train body rotations, key elements of sports such as golf, tennis, paddel, boxing.
9. Stretch & Twist. Flexibility and joint mobility are two other skills that Suspension Fitness can improve. Here is a posterior chain lengthening exercise with decompression of the spine and mobilization of the shoulder girdle.
Tips on execution:
– perform the sequence of exercises as proposed;
– perform 8 to 12 repetitions for 3 laps of this circuit; use recovery times of 40 ”/ 1 ‘between one series and another;
– these exercises are a great warm-up before training with overloads;
– the first series can also be considered a warm-up: perform it slowly and with a medium-low intensity (look for favorable inclinations);
– during training, always monitor your resistance, without venturing into a range of motion outside your joint range;
– contact your doctor if you have any doubts about the possibility of training with Suspension Fitness.
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