A set of TRX exercises to strengthen the abs and work out the whole body
It is no coincidence that hanging loops have acquired the status of an effective fitness tool. In many ways, it is based on the ability to vary the load, the complexity of the exercises and the angle of development of the target muscles, which makes TRX exercises a suitable option for both beginners and regulars of gyms.
But more importantly: only with the help of these functional loops does the option of working out various muscle groups appear. In the first part of the article on TRX exercise m, we looked at how you can pump your upper and lower body . And today we offer you to get acquainted with a comprehensive program for working out the whole body and the technique of drawing the abdominal muscles using TRX loops.
FULL BODY TRAINING
“Reverse Climber”
- Target muscle groups: triceps, abs, hip flexors, quads, hamstrings
- Difficulty: medium
- Instructions for implementation: sit on the floor facing the place where the hinges are attached. Pass your feet through the TRX loops. With your hands resting on the floor (the fingers of the palms are turned towards the feet), raise the pelvis above the floor so that an even parallel with the floor is formed. At the same time, it is desirable to maintain a slight bend in the elbows. Then bring your right knee to your chest, straighten to the starting position and repeat with the other leg. Alternate these bends as quickly as possible without breaking the technique.
Glute bridge in TRX loops
- Target muscle groups: glutes, hamstrings, back
- Difficulty level: beginner
- Instructions for implementation: even the usual gluteal bridge is an effective exercise for the formation of beautiful outlines of the gluteal muscles and leg lines. But the glute bridge in TRX loops is even more effective because it forces you to handle the load in a state of need to maintain balance and stability. This performance encourages the muscles to be more actively involved, which is reflected in the best way on the quality of the muscles. First, lie on your back and thread your feet through the loops. Bring your heels to your thighs so that your legs form a 90-degree angle. The arms are located along the torso. Lift your hips up, forming a straight diagonal with your upper body. Go down and do the next required reps.
Squats on one leg
- Target muscle groups: abs, glutes, legs and arms
- Difficulty level: intermediate / advanced
- How To Do It: Traditional one-legged squats can be a significant challenge for many. However, TRX loops provide important stabilizing support that allows everyone to master what we all know as the pistol squat. In order to perform the exercise correctly, take this starting position: holding the TRX loop handles with both hands at waist level, lift your left leg so that it is parallel to the floor. The elbows are slightly bent and the body is tilted back. Do a deep squat on your right leg, straightening your arms at eye level. Then, using your right leg, return to the starting position. Repeat with the other working leg.
Spiderman Pushups
- Target muscle groups: chest, triceps, obliques, quads, lower back, shoulders, abs + hip stretch
- Difficulty level: advanced
- How To Do It: Spiderman push-ups are a tough exercise in and of themselves. But with the addition of TRX loops, the task becomes much more complicated. Now you have to not only do push-ups, but also try to maintain balance. Starting position: rest on hands, feet threaded into TRX loops, body parallel to the floor. Going down, do a push-up while contracting the oblique abdominal muscles on the right side by pulling the right leg to the right elbow. Return to starting position and repeat with your left leg.
Squat and Deadlift
- Target muscle groups: glutes, biceps, quads, upper back
- Difficulty: medium
- Instructions for doing this: Awesome two-in-one exercise. It combines tangible lower body workout with super-effective upper body muscle workouts. Start by holding both arms in front of you at waist level with your elbows bent at your sides. Lean back, straightening your arms in front of you at eye level. Squat and use the TRX straps to keep your balance. Return to the starting position, and then pull towards the place where the belts are attached, that is, by bending the elbows, bring your chest closer to your palms. Go back to the beginning and do the desired number of repetitions.
STRENGTHENING AND DRAWING PRESS
“Side Plank”
- Target muscle groups: oblique abdominals
- Difficulty level: beginner
- Instructions for doing: This exercise also includes an element of yoga. Lie on your left side and place both legs in the loops. Using a forearm stand, climb into the side plank. To make it harder, try to touch the floor behind you with your free hand. It is also possible that the hips are lowered and raised to the “side bar” – in this case, it is important to stay for a few seconds at the top point. After completing the set, repeat, working on the side plank on the right side.
Curl + Biceps
- Target muscle groups: biceps, abs
- Difficulty level: beginner
- Instructions for use: Sit facing the TRX anchorage. Take the handles with a reverse grip, and then lie on the floor on your back: knees bent, feet on the floor, arms outstretched in front of you. Keep your abs tense, lift your shoulders and back off the floor, while bending your arms. Get down to the starting position, do the required number of repetitions.