Do you know what TRX belts are? They allow you to perform exercises in suspension. Surely you have seen them in gyms and fitness rooms. If you want to discover the wonderful world of suspended or semi-suspended physical activity, a beginner’s TRX routine is a must.
Staying suspended with the TRX straps to exercise is a lot of fun, but keep in mind that it is a physical activity in which concentration is essential.
Before starting with the TRX routine for beginners
First of all, it is good to know that the weight of the body will fall on only one area, for example arms, knees or feet. To perform the TRX exercises in an efficient and coordinated way, it is essential to adopt the right posture.
Therefore, if you are just starting to practice TRX training, we recommend that you consult an instructor or a specialized teacher. In this way you will learn the correct postures and avoid pain and possible injuries.
TRX routine for beginners
Now that we know a little bit of what it is, it’s time to learn about the best exercises that can be included in TRX routines for beginners:
1. Plank with push-ups
Let’s start with something strong, but it can be accomplished by anyone with a little practice. First, place your feet inside the TRX straps. Move far enough away from the rope so that your back is straight and parallel to the ground and your arms are straight.
Then bend your knees trying to bring them as close to your chest as possible. Hold this position for a few seconds and stretch to return to the starting posture.
2. Low rower
Standing in front of the straps, grasp each end with one hand and spread your legs slightly apart. Extend your arms away from the TRX and tilt your body so that it is diagonal to the floor. The closer your feet are to the rope, the more intense the exercise will be.
Now bend your arms, bringing your elbows to the sides of your body. The strength of the arms will be responsible for the movement of the torso and legs; the feet must be firmly fixed to the ground. Keep your back straight while running.
3. Face pull, TRX routine for beginners
It is a similar exercise to the previous one, but in this case the arms are extended to the sides when the body is raised, that is, they are completely open at shoulder height. The face pull is one of the most interesting suspension exercises in the TRX routine. It can be difficult at first, so we advise you to practice it when you have gained more strength and stability.
4. Plank on the forearms
Do you dare to do the forearm plank as part of the beginner’s TRX routine? The good news is that the forearms, not the palms of the hands, will support the weight of the body.
Place your feet inside the straps. Then push yourself forward with your arms until your body is parallel to the floor. Support your forearms and hold the position for at least 30 seconds.
5. Assisted running
Instead of using the treadmill or going for a run in the park, we recommend this TRX exercise which simulates a sprinter race. To do this, place the straps under your armpits and hold them at shoulder height.
Then, lean your body forward slightly and start running as fast as you can. The rope will remain stationary so that you can simulate the movements of the run.
The lunge are the lunges, but backwards. Therefore, you will have to turn your back to the string and hold the instep of the right foot. Then take a step back as you bend your left knee.
The right knee should remain as close to the floor as possible. You can make the exercise even more difficult by adding weights, for example with dumbbells. Repeat 10 times on the right side and then switch to the left side.
7. Inverted row
With the inverted row you will work on the arms and abs. To accomplish this, lie on your back, with the TRX at chest height. Then grasp the ends with both hands and lift the torso. The knees are bent and the support point is the feet, firmly fixed to the ground.
The exercise consists of bending the elbows and lifting the body so that the rope touches the chest. Remember to always keep your eyes fixed on the ceiling.
Do you think these exercises are too complicated for a beginner’s TRX routine? We recommend that you always perform them under the guidance and supervision of a physical activity professional. Once you have learned the technique, you can avoid injuries and significantly improve the results obtained.