TRX Functional Training That Can Build Muscle and Increase Performance
Suspension Training for Muscle Strength and Endurance
Suspension training can be a very effective method of building and strengthening muscles, burning fat, and enhancing sports performance and daily mobility. Although tools like the TRX Pro Trainer can be intense, they are also easily modified to accommodate all fitness levels.
The functional workouts with the TRX work because of the additional muscles brought into play to keep the body in the proper form of the move being performed.
The awkward nature of feeling your body unsupported and having to stabilize itself while performing suspension exercises will wake up muscles you may never knew you had. It is also fun and easy to set up anywhere.
Here's a simple workout to incorporate into your training program using the TRX suspensiontrainer:
Adjust the TRX so that it sits 8-12 inches off the ground, grab both handles and assume a push-up position, with a steady motion, your arms straight, let your hands out to the sides and lower your body towards the ground. Keep your body stiff as a board throughout the exercise.
These are suspension flyes: 3-5 x 6-12 (higher for muscular endurance, lower for strength and building muscle.)
If this exercise is too difficult, try doing push-ups instead. If it is still too difficult, place your feet in the foot straps and your hands on the ground. Engage your body so it is rigid like a plank and perform push-ups this way.
Next, place your feet in the TRX using the stirrups on the handles, walk out to a push-up position, and perform the push-up pike by doing a push-up and alternately bringing both knees up to the middle, right and left as you come up. Try to get your knees to touch your body each time.
Suspended Push-up Pikes: 3 x 15-20. If you can do more, go for it. Or, add a weighted vest or a push-up clap for more difficulty.
Try these two exercises for a quick workout or as an add-on before or after a heavier workout, it's a great way to increase balance, work on upper body strength, and stabilize the abdominals and obliques.
Suspended Lunge: 3 x 15-20
Take one foot out of the foot strap and place it on the floor. Making sure the knee does not lean over the top of the foot, step forward into a lunge and back. To make the exercise plyometric, hop up from the lunge.
If this exercise is too hard, try the Reverse lunge:
Holding on to the TRX handles, walk back until the straps are taut. Then take one leg back as you drop into a lunge.
Have fun and work hard, but always remember to maintain perfect form. For good examples of form on these exercises, or to go shopping for equipment, visit the links in the sidebar.
The TRX Force Kit
Infinite Workout Combinations
The question is often ask as to whether or not you can build muscle with suspension training. The answer is a definite yes, but it must be done at a gradual pace. Earn the exercise progression by mastering easier versions of it first. Pushups and incline flyes before full horizontal flyes, or using an easier angle for body rows, for example.
Take your time becoming proficient with the try to you can get stronger, build more muscle and increase performance, all without injuring yourself!
Continue Reading >>>
- Reviews about high quality fitness products and equipment.
Flex and Flow features the best fitness equipment for muscle building, fat-burning, and overall functional fitness.
- Can you Live Longer through Diet and Exercise?
- Muscle Building - Cheapest Exercise Equipment for Travel
Except for your bodyweight, resistance bands and cables are the most effective piece of exercise equipment you can bring with you while traveling. They are cheap too. For as little as $9 dollars, Walmart sells...
- 5 Great Abs Exercises without Weights
Have you ever considered why people work out their abs? Is it only to get that sculptured six or eight pack look? Most people can easily put their minds around what those squats will do for them, or how...
- Core Exercises to get Ripped Abs
If you need to add some spice to your abdominal workouts to keep you motivated, here is a functional core strengthening exercise for working the obliques, quads, hamstrings, lower lumbar, glutes, and even...
- Functional Training Gear
Strength and strength endurance are two components every functional workout should address to some extent. There are a variety of conditioning techniques and exercise tools for developing these attributes,...
- The Best Back Building Exercise You are Not Doing
The back muscles are involved in every pulling motion we do, and stabilize the body in an infinite number of others. When they are fully developed they look amazing; and more important, a strong back...
If you liked this hub please take a second to vote it UP and SHARE it! Cheers!