Top 4 TRX primary training moves
In fitness tools, the TRX suspension rope is a great tool and portable tool. In TRX training, the training difficulty of each training action is different, for example, some difficult, some easy. So, what are the primary TRX training moves? Let's take a look at the junior TRX training action.
TRX push-ups
1. Choose a TRX or sling ring, hold the ring with both hands, point to the ground, and hold your body-wide with your hands and shoulders, presenting a push-up ready position.
2. Tighten the hips and abdomen, stabilize the body, then slowly bend your elbows down the body and feel your chest stretch slowly until the arms and torso stop in the same plane, and then maintain tension.
3. The pectoral triceps contract to support the body and stay at the top of the action for a little more than a second. Then continue with the action.
4. As with traditional push-ups, keep your shoulders stable and your shoulders should not be oversized. It is recommended to be around 40 degrees.
TRX pull up
1. Choose a TRX or sling ring, hold the ring with both hands, point to the ground, and hold your body-wide with your hands and shoulders, presenting a push-up ready position.
2. Tighten the hips and abdomen, stabilize the body, then slowly bend your elbows down the body and feel your chest stretch slowly until the arms and torso stop in the same plane, and then maintain tension.
3. The pectoral triceps contract to support the body and stay at the top of the action for a little more than a second. Then continue with the action.
4. As with traditional push-ups, keep your shoulders stable and your shoulders should not be oversized. It is recommended to be around 40 degrees.
TRX pull up
1. Grasp the ring in a grip-on manner, hang naturally but do not lose tension, abs hip muscle tightening to maintain the pelvis, lumbar vertebrae neutral and stable.
2. Start the back muscles and pull the arms biceps up until you pull your hands to your chest for a second, then hold the tension slowly. Be careful to keep the torso stable and not to shake the suspension rope.
TRX arm flexion and extension
1. Starting posture and double bar arm flex meaning, arms straight up, chest up, keep the shoulder stable (sink slightly after closing) the lower leg of the knee overlap on the ankle part of both feet.
2. The elbows slowly bend, while the shoulder joints bend, causing the body to gradually drop to the lowest position. For a moment, hold your arms up to restore
3. Be careful not to open your elbows too much outwards and not to fall too deep.
TRX rowing
1. First, attach a sling with a handlebar to the single bar, which is about 1 meter from the ground. The hands are spaced with the shoulders wide and the sling is held by the forehand.2. Body posture: toe-up, foot followed, tighten the abdomen and hips, shoulders, back, hips, legs as far as possible in a straight line, to maintain the torso stability.
3. When the movement process is pulled up, the shoulder joint is moved back and fixed, the back is retraced (shoulder blade clip), the hand is then pulled (the elbow remains slightly inside clip), feel the back muscle tightening. After keeping your chest close to your handle, use your back strength to control the speed of your play and feel your back muscles elongated until your hands are straight.
