The TRX as a material, suspension training as a training method. There are
a lot of sports centers that have this type of material and are increasingly.
But who invented it? Whose idea was it?
Andy Hetrick was the creator of this tool due to the needs of the US Navy
Seal. The naval conditions in which the navy moved prevented the group from
training with the necessary equipment to maintain an optimal physical
condition. When this need was detected, Hetrick tied two parachute belts to a
support to perform a battery of exercises where the body weight was the load to
be mobilized (Rodríguez, n.d.). During the following months, Hetrick and his
colleagues from the Navy SEAL were improving the invention and developing a
series of exercises to work all the muscle groups. But really, the TRX brand
was developed by Peter Holman as a training tool that could be used anywhere
and anytime and by all kinds of people and his name is the acronym of
"Total-body Resistance Exercise" (Rodríguez, nd) .
Thus, the TRX consists of an anchor with two tapes with handles and allows
us to work in different planes through body weight.
(Image extracted from http://www.trxentrenamiento.com/el-trx/)
Can the intensity be
modulated?
The answer is yes. When working in suspension with the own weight (against gravity), we can modulate the intensity according to the inclination of our body. The more inclined we are, the greater weight we have to lift and therefore the exercise will be more intense.
The answer is yes. When working in suspension with the own weight (against gravity), we can modulate the intensity according to the inclination of our body. The more inclined we are, the greater weight we have to lift and therefore the exercise will be more intense.
(Image extracted from http://www.masfuertequeelhierro.com/blog/2015/07/rutina-trx-en-casa-principiante-total-a-un-poco-mas-avanzado/).
We can also increase the intensity by adding weight to our body (using, for
example, sand vests) or working unilaterally.
(Images extracted from https://canales.okdiario.com/vida-sana/2015/04/19/ejercicios-chaleco-lastrado-3585
and https://www.pinterest.es/pin/499407046164111784/).
and https://www.pinterest.es/pin/499407046164111784/).
Fundamentally, the TRX serves to work force (in any of its variants),
mobility and stability.
Advantages
- Functional training: when working with our own body, we can perform a large number of movements similar to those we perform in our daily life, activating large muscle chains and challenging the stabilizing muscles.
- Great variety of exercises: movements can be made in all types of planes and axes, a factor that with the vast majority of elements used in training is very complicated or impossible to achieve (Rodríguez, n.d.).
•
Cheap: we can find TRX for € 20 (although there
are much more expensive versions):
o
https://www.decathlon.es/domyos-strap-training-dst-100-cross-training-domyos-id_8360619.html (20€)
•
Usable
in any place: thanks to
its anchoring, we can train anywhere (house, park, soccer field, etc.)
•
Easy
to store and transport:
it is a very comfortable material to carry since it usually comes with a bag
where we can fold it and store it.
(Image extracted from https://www.decathlon.es/domyos-strap-training-dst-100-cross-training-domyos-id_8360619.html).
And what exercises can we
do?
You can do a lot of exercises. Here we leave you a series of photos and videos with exercises that you can perform using the TRX:
You can do a lot of exercises. Here we leave you a series of photos and videos with exercises that you can perform using the TRX:
Vídeo intro https://www.youtube.com/watch?v=oApt-Ieg73Y
STRENGTH ➤"The 25 best TRX exercises" https://www.youtube.com/watch?v=HHHw3tjEho0
MOVILITY ➤"TRX Mobility Warmup" https://www.youtube.com/watch?v=fifvjhbFxas
If you want to get the powerpoint,click here: https://drive.google.com/file/d/1MaQ1_k1vJHNMS46cQH5LnnIHjNHVelYf/view?usp=sharing
If you want to get the powerpoint,click here: https://drive.google.com/file/d/1MaQ1_k1vJHNMS46cQH5LnnIHjNHVelYf/view?usp=sharing
BIBLIOGRAPHY
Rodríguez, M. TRX: Análisis del
entrenamiento | Mundo Entrenamiento. Mundo Entrenamiento. Retrieved
22 March 2018, from https://mundoentrenamiento.com/analisis-del-entrenamiento-con-trx/
Post
done and edited by Álvaro
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