Suspension Training With TRX: On countless occasions, we have heard about suspension training. Surely many of us think it is about hanging ourselves with tape and doing exercises on them. We are not misguided, but this time we want to stop to get to know him better and to highlight a full-body routine to start working.
For its development, we must get a TRX equipment since it will be the way to carry out the vast majority of suspension exercises. The rest we will do with our own body and the different postures that we will carry out. For this, we must follow some points to take into account.
What is Suspension Training?
First of all, we must know perfectly what suspension training was about and the benefits that this sport will bring us:
- This type of training allows us to work on strength in all movement planes because they are more natural and free.
- It is an excellent way to work the stabilizers since your intervention will be necessary for each movement to maintain the posture and work for the required muscle group. This will involve greater control over posture and even better joint work.
- This discipline allows us to adapt to each one’s needs since we can increase and vary the inclination, as well as the support points and increase or decrease the tension, depending on what we are looking for and the moment in which we are.
- The neuromuscular control is greater than with more stable periods, and we should care at all times that the stance is correct in each case.
- With these points, we will achieve more wealth of movements while improving and increasing the body’s general strength.
- Body coordination is another point that we will improve, besides getting more appropriate posture for the body gradually.
First of all, it is essential to bear in mind that when doing this type of exercise, we always start with an incline and some movements that adapt to our physical form. In this way, we will achieve to adapt perfectly to the movements so that we continue to evolve little by little.
Let’s not forget that the core and stabilizers will play an important role in all the exercises’ development. For this reason, we must be very aware of this part and its operation throughout the time we dedicate to this activity since it will depend on this part that we manage to maintain a large part of stability when we are working in suspension.
It will also allow us to keep our back straight and the correct posture to avoid bending it and not working correctly. Therefore, we must take care of this at all times to achieve better results.
Squat With Pull to Work the Lower Body
First of all, we will stop at an exercise to work on the entire lower body. This is the squat with pull. For this, what we will do is place ourselves facing the TRX straps. The feet will be placed parallel, separated, without the legs exceeding the hips. The feet will be well anchored to the ground, especially the heels.
The hands will grip each of the TRX handles, and the back will remain straight throughout the exercise. The movement that we are going to make will be to sit in a kind of imaginary chair. We will bring the butt back without bending the back and keeping the legs apart without lifting the feet off the ground.
Starting from this position, and with the butt slightly lower than the hips, we will rise through the leg muscles’ action. When performing the lifting movement, the arms will be brought to the sides so that the ropes and hands are against the chest when we are fully standing. It is important that throughout the journey, we contract the abdomen to guarantee a correct posture.
Chest Press to Work the Chest Part
Second, we are going to stop at an exercise to work especially on the chest. It is about chest press, which we will do in suspension. For this, we will use the TRX. We will place each hand in one of the grips and the body will be completely straight.
We will support the feet on the ground only by the tips to achieve greater instability and better suspension. In this position, and with each of the hands at chest level, somewhat separated from the side, we will make ascents and descents of the body through the pectoral muscles’ action.
Throughout the exercise, the body must remain straight by contracting the core muscles. All the tension should be concentrated on the chest part and on maintaining balance. The more we bend down, the more intense the exercise will be and the more it will cost us to carry it out.
Suspension Rowing to Work the Back
Third, we are going to stop at an exercise to work the back. It is about suspended rowing. To do this, we will face the tapes, holding one of the TRX handles with each hand. The body will be tilted back and the feet forward and fully supported on the ground.
In this position, with the arms against the body, the abdomen contracted to keep us straight and control balance at chest level. In this way, we will let the body fall back while stretching the arms. When we have completed the tour, we will raise the body again through the dorsal muscles’ action, which will return us to the starting position.
Throughout the movement, we must keep the body straight and stable. We have to move the arms and activate the dorsal muscles. The feet are only a point of support, never a means of propulsion. As always, the abdomen will be a stabilizing point that will help us maintain posture. It is very important not to advance your shoulders or shrug them when lifting. If we do, we will have to lean less so that the intensity is lower and we do it correctly.
Suspension Shoulder Abduction
As the next alternative, we want to stop at the shoulder part. For this, we will highlight an exercise known as suspension abduction. To do this, we will place ourselves facing the strings of the TRX. With each hand, we will grasp each grip, placing ourselves leaning back with our feet fully on the ground.
The hands will be facing the shoulders’ height and the arms slightly stretched since we must concentrate all the tension of the exercise in the part of the shoulders. The body will be completely straight and the movement that we are going to perform will be, starting with the hands together in front of the chest, opening them to the sides, while the body rises forward.
In this way, as you open your arms and move your body forward, all the tension will be concentrated on the shoulder muscles. This movement must be concentrated and we must not involve the arms, which will only be a grip, or the legs, which will only be a point of support. In this way, the core will be contracted at all times and we can play with the incline to give it more tension since the more we lean back, the more it will cost us to perform the exercise.
Suspension Bicep Curls to Work This Part of the Body
In fifth place, we want to highlight an exercise to work the biceps. This is the suspension bicep curl, which we are going to do with two hands. In this case, we must face the tapes and each of the grips we will grasp with each of the hands. The body will be thrown back and the feet will rest on the ground by the ankles so that the suspension is greater.
For this exercise, positioning is important since the arms must be placed in front, leaning against the trunk to start. The body must remain straight and stabilize through the action of the core. The heels will only be a point of support without more since it will be the arms that will withstand all the exercise tension.
We will start with the arms outstretched from the back, which we will contract by supporting them to the sides of the trunk and drawing the hands towards us against the chest so that the body will oscillate and move towards the ropes. The biceps part will fully support the action, and the resistance will be the body since it is the load and depending on the incline, the tension of the exercise will increase.
Triceps Suspension by Curl
We will position ourselves differently to work the triceps than we have seen to do biceps. In this case, the body will be with its back to the legs and the feet supported on the ground only by the tips. In this position, the trunk should be straight and the core contracted throughout the exercise.
The arms will support all the movement, as in the previous exercise. In this case, we will place them leaning against the trunk, bent at the elbows and with the hands-down, holding each of the handles of the tapes. In this position, what we will do is stretch the arms forward through the triceps’ action.
Throughout the entire movement, the body will oscillate, and in this case, it will move upwards when stretching the arms. As we have seen before, the greater the downward incline, the greater the tension that will accumulate in the triceps. The triceps must hold tension throughout the exercise at all times.
With this simple routine, we can work the whole body through suspension exercises. There are indeed many more exercises, but we wanted to highlight one of each muscle group. What we do want to focus on is the importance of posture and especially suspension.
Maintaining the suspension will be essential at all times, and it is what will make the difference to the rest of the training sessions. To increase suspension instability, we can support ourselves only on one foot and raise the other. In this case, the core will withstand more tension since the greater the instability, the greater the concentration.
The important thing is to keep the body straight and know if the tension we are applying to the exercise is adequate. It is necessary to control this, since, if not doing it correctly, the exercise’s effectiveness will not be what we are looking for, and much less its development.