TRX is the most popular form of “Suspension Training” on the market, and there are a lot of advantages to this versatile exercise system. It is inexpensive, can be done virtually anywhere, is highly portable, and can be scaled to any fitness level.
That being said, you do need to understand the basics in order to get the most from TRX. Like any resistance training workout start with the major movement patterns: Upper Body Push Pattern, Upper Body Pull Pattern, Lower Body Squat or Lunge Pattern, Ab Curl Pattern, Arm Curl and Tricep Extension. 1 – 3 sets at a controlled pace until you reach muscular failure is all you need to reap the benefits of TRX.
Before starting any exercise with TRX it is important to make sure you know how to anchor the system safely and adjust the straps for different exercises. If you have not learned that yet see here: https://www.youtube.com/watch?v=JKQcQO7fKV4 and here: https://www.youtube.com/watch?v=LDSRGozpXUE
Once you know how to anchor and adjust your TRX – you are ready to exercise. There are three key training principles to understand to be able to adjust the intensity of each exercise to match your current ability level.
First is the Vector Principle which refers to your bodyweight versus your body angle. The higher your body position from ground the easier the exercise, and the lower your body position to the ground the more difficult. This is easy to change by simply moving your feet closer or further out from the anchor position changing your body angle. A small movement of the feet can dramatically change resistance and challenge level.
Second is the Stability Principle which states that the more points of contact your body has with the ground and the farther apart your stance the easier an exercise will be. For example, being on one foot is much less table and therefore much more challenging than being on two feet, and using a narrow stance is less stable than a wide stance so the narrow stance is more challenging.
The third principle is the Pendulum Principle – think of the floor directly under the anchor point as being neutral. The farther away from neutral (toward you) you are, the harder an exercise will be. The farther past neutral you are, the easier an exercise will be.
To see and learn more TRX check out their youtube channel at: https://www.youtube.com/user/TRXtraining/videos
The best way to learn effective use of TRX is spending a few training sessions with a certified personal trainer who knows how to use TRX. A few sessions of hands on with a trainer is worth many hours of watching videos!