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Η επίσημη σελίδα του TRX

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Η επίσημη σελίδα του TRX

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Εξοπλισμός , ιδέες για ασκήσεις και προπονήσεις.
Η μεγαλύτερη κοινότητα του TRX με δυνατότητα ανταλλαγής απόψεων, επαγγελματικής εκμάθησης και πηγή έμπνευσης!

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TRX Suspension Training | Suspension Weight Training

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TRX Suspension Trainers provide world-class training for everyone, regardless of their fitness level. Learn more.

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Προπόνηση στο σπίτι

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Προπόνηση στο σπίτι

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Γυμνάσου στο σπίτι με τη βοήθεια εξειδικευμένων βίντεο . Το συγκεκριμένο βίντεο είναι για ενδυνάμωση του κορμού.

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30 minute Full Body TRX Workout Core Strong

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Workout  για αρχάριους

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Workout  για αρχάριους

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Ένα από τα καλύτερα workouts, με αναλυτική περιγραφή και παρουσίαση των ασκήσεων. Ξεκινήστε την άσκηση και δείτε τα θετικά αποτελέσματα στο σώμα σας και την φυσική σας κατάσταση.

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It's time to ditch the dumbbells, kick the kettlebells, and forget about those weight-training machines. OK, maybe not permanently, but at least long enough to add something new to your fitness routine: TRX training techniques.

Invented by a former U.S. Navy SEAL, the TRX (short for total-body resistance exercise) turns every exercise into a challenge for the core by using two very accessible resources: gravity and our own bodyweight. All you have to do is anchor the TRX straps to a secure spot (think a weight machine, a door frame, or even monkey bars or a basketball hoop pole if you're getting creative) and use either your feet or hands-depending on the exercise-to hold onto the straps.

In general, a part of your body will be suspended above the ground or you'll be leaning into or away from the straps to create resistance and destabilization. Knocking our balance out of whack gives us no other option but to adjust, which means engaging the midsection and back and firing up the shoulders and hips to maintain control throughout the movement. Even better? Since the straps roll up into practically nothing, it's a take-anywhere, do-anywhere kind of workout-provided you have somewhere stable to serve as your base.

Ready to hang tough-and build SEAL-worthy strength? Give these 45 TRX moves a try!

Upper Body

Targets: Biceps, lats
Difficulty: Beginner
How to: Row, row, row your... way to a fitter physique. Lie directly underneath the TRX. Bend knees and plant your feet on the floor. Reach up to grasp the handles, palms facing each other, arms fully extended, as you lift your body a few inches off the floor. Keeping them close to your sides, bend your elbows to pull torso up towards the handles until your body forms a straight line from shoulders to knees. Lower down to the starting position. You'll put your biceps and back to work as you raise and lower your torso, slowly and with control. You can also perform this exercise with straight legs, heels grounded to the floor, and your body at a diagonal.

Targets: Back, abs, shoulders, biceps
Difficulty: Intermediate
How to: If anyone knows a thing or two about sculpting rock-solid shoulders, it's superstar swimmer Natalie Coughlin. And as it turns out, she's a fan of TRX-she even shared some of her go-to moves, including this three-in-one exercise. This move includes three different grips to keep your mind and body guessing. Your plan of action: Row with your palms up for a few reps (Natalie suggests three reps per grip), switch to rowing with palms facing one another for a few reps, and then turn palms down for a few reps.

Targets: Shoulders, back, obliques
Difficulty: Intermediate
How to: Another of Coughlin's favorite TRX moves, this shoulder strengthener is also known as a reverse fly (though "alligator" is way more catchy, if you ask us). Start facing the anchor and grab the handles with an overhand grip. Lean back until your body forms a diagonal line and the TRX straps are taut. Pull body up as you pull back and up with your right arm and back and down with left arm. Rotate torso to the right as you do so-you'll put your shoulders and back to work as your obliques help stabilize your movements. Return to start and repeat on the other side.

Targets: Chest, arms
Difficulty: Advanced
How to: If there's any exercise that will make you feel like you have wings, this is it. Face away from the anchor with feet shoulder-width apart. Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so that your body's at a diagonal. With control, spread arms out to a "T" (but keep elbows bent) as you lower your chest closer to the ground-this is where you seriously activate those chest muscles. Reverse the movement to return to start.

Targets: Abs, biceps, back
Difficulty: Intermediate
How to: The real question is: Why not fly? Stand facing the anchor with feet hip-width apart. Grasp the TRX and extend arms overhead into a Y, palms facing. Lean back on your heels until body forms a diagonal line, pulling your arms in and out in front of you until your palms nearly touch. Leading with hips, pull your body back up to stand, spreading arms back into a Y as you do. You'll feel your back muscles working as you move from the "down" position to the "Y" position, and your abs will help you maintain stability throughout the movement.

Targets: Upper back, abs, shoulders, obliques
Difficulty: Intermediate
How to: Power pulls make for powerful bodies, especially since this move includes a rotation to fire up your abs and obliques in addition to your upper body. Stand facing the anchor with a wide stance. Grasp the TRX with your left hand and hold it at chest height, left elbow high and pointing behind body. Extend right arm so that it's in line with the TRX. As you lean back, extend your left arm and rotate torso to the right to reach your right arm out and slightly behind you. Reverse the movement to return to start.

Targets: Chest, abs, shoulders
Difficulty: Intermediate
How to: Get ready to set those abs on fire.Get yourself in the starting position for a TRX chest press (see No. 2). Then, as you fall forward, reach arms up until they're in line with the rest of your body-this is where your abs and shoulders really come in handy. Reverse the movement to return to start.

Lower Body

Total Body

Targets: Shoulders, chest, arms, abs, butt, legs, obliques
Difficulty: Advanced
How to: In case you've mastered the single-leg burpee (or you're just up for a new challenge), try this body-rocking move. The "scorpion" part of this movement targets your obliques, working to whittle your middle and build a super strong core. With one foot hooked into the straps behind you, perform a single-leg burpee as usual. After the push-up portion, remain in plank position and bring your free leg under and across your body, then swing it back around to move it over and above your body. Return to standing.

Core

Targets: Abs, obliques
Difficulty: Intermediate
How to: Spin your torso (right round) for a strong midsection. Face the anchor point and use both hands to grab the TRX straps. Position your legs in a wide stance and lean back until the straps are taut in front of you. As you pull your body up, twist to the right, keeping your arms straight and your core tight. Return to start and repeat on the left side.

Targets: Obliques
Difficulty: Beginner
How to: TRX + yoga = a match made in fitness heaven. Lie on your left side and place both feet into the cradles. Stack your elbow under shoulder, and lift yourself up into a side plank. To make it harder,reach your free hand under your torso to the floor behind body. Looking for yet another variation? Try lowering your hip to the floor and raising it back up into the side plank. Hold for a few seconds at the top, and then repeat.
Photos of trainer Jessi Kneeland were taken at Peak Performance NYC.

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It's time to ditch the dumbbells, kick the kettlebells, and forget about those weight-training machines. OK, maybe not permanently, but at least long enough to add something new to your fitness routine: TRX training techniques. Invented by a former U.S.