TRX Workout Plan For Men


Suspension training (or TRX) is a training mode that can be inserted into the world of functional training.

It is carried out using a tool made up of straps and handles that allow the athlete to train using his / her body weight.
This feature makes it suitable, depending on the levers that develop, for an athlete as well as for a beginner.

The ease of transport and installation is very simple, requiring only one anchor point and not being cumbersome for transport.

Become a tool you can pack in your suitcase or backpack, an excellent travel companion!
The convenience is that it can be done alone at home, on the road or outdoors.

But it is also often performed by us professionals in the sector, as we do in our Studio in Milan to allow customers to train with a free body with more complex and specific exercises. In order not to incur the mistakes that we often see newbies who start with this tool, below we will go from time to time to present exercises for a particular muscle district, indicating the execution and the errors not to be committed.

Soon we will also publish workouts complete with exercises to combine in optimized circuits.
For now, try and learn these exercises and ... Happy training!


KNEE TO THE CHEST

Starting from a quadrupedal position, you will insert the tip of your feet into the straps and assume the position of the bridge, with the legs together.
Then bring your knees as close to your chest as possible to complete the exercise. Stretch your legs.
For an easier level, you can bring your legs alternately to your chest.
COMMON ERROR: Loss of pelvis and body in line.

TEAM

Starting from a quadrupedal position, you will insert the tip of your feet into the straps and assume the position of the bridge, with the legs together.
Then bring your hip as high as possible keeping your legs straight and contract your abdomen. On the descent stop with the hip in line.


SQUAT AL TRX

Grab the knob, two steps back, feet shoulder-width, toes oriented slightly outwards, bring the pelvis towards the back and make a bend on the lower limbs.
The knees must follow the line of the toes, the back must be in a neutral position (or in any case try to keep the natural curves of the back).
During the execution, your weight must remain on the whole foot. do not detach your heels from the ground.
Your knees should not go too far on your toes. return to an upright position to complete the repetition.
COMMON ERROR: pelvis in retroversion and raised heel

SINK BACK

Grab the knob, two steps back, feet together, bring one of the two feet back, bend the legs and go down with the knee of the leg behind until you touch the ground.
Both knees should have an angle of approximately 90 degrees.
To complete the exercise, move to the starting position.
To make it more complicated, the leg you bring back you can also not rest it on the ground.
COMMON ERROR: knee forward, heel rising.


FEMORAL

Bring the TRX to about 30-40 cm from the ground.
Lie on your back, with your heels inside the straps of the TRX.
With your arms at your sides, lift your hip off the ground and bring your knees towards your chest, with your knees at least beyond the hip line.

ABDUCTOR

Bring the TRX about 30-40 cm from the ground.
Lie on your back, with your heels inside the straps of the TRX.
With your arms at your sides, lift your hip off the ground and keeping your legs straight, perform an opening and closing movement, closing and spreading your legs apart.


PUSH-UPS A TERRA

Adjust the handles of the TRX to 30-40 cm from the ground.
From the ground, in a prone position put your toes in the straps and assume a supine position with your body fully extended.
The hands are slightly wider than the shoulders.
Contract your abdomen to hold your pelvis in a neutral position and straighten your arms to complete a rep.
The downward movement is controlled and you must get to touch the ground with your chest.
If this exercise is difficult for you, put your knees on the ground.
COMMON ERROR: pelvis loss forward and offline.

THRUST

Adjust the TRX to about 1 meter from the ground, just below your hip. Stand perpendicular to the TRX dock.
Grasp the handles and lean forward, with the abdomen and legs contracted and the feet together (passing between the straps).
Make a bend on the arms until you bring your chest in your hands (no more!).
Extend your arms to complete the execution. wrist elbow and shoulder are on the same line.
To increase the difficulty, the feet must be moved further back, to increase the inclination of the body in the final position of the exercise.
COMMON ERROR: bent knees and legs not in line.

BACK ROWERS

Adjust the TRX to about 1 meter from the ground, just below your hip.
Stand perpendicular to the TRX dock and step back.
Grab the handles, let yourself go back and contract your abdomen and buttocks to keep your body in line.
With your arms extended, bring your body towards the TRX until you find yourself with the handles under your armpits, keeping your chest as open as possible.
Let yourself go back by controlling the movement.
COMMON ERROR: loss of pelvis and body offline.


REVERSE CROSSES

Start with the knee height belt, hold the handle, and take two steps back, let yourself fall back (the arms are the extension of the ropes).
contract your abdomen, and as you inspire, spread your arms (half-bent) keeping a torso angle of 90 degrees.
return to the starting position by throwing the air out without losing the position of the pelvis.
COMMON ERROR: loss of pelvis and body offline.


IN COLLABORATION WITH THE PERSONAL TRAINER

Personalized progressive live workouts.
Functional training.
Kettlebell.
Nutrition.
Physiotherapy.
TRX
And much more

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