Suspension Exercises (TRX)

Suspension Exercises (TRX)

Suspension training has become, in recent years, more and more practiced in gyms around the world.

The principle of operation that underlies this innovative training is quite simple. The person performing these exercises requires taking a rigid position, forcing the core muscles to support the body weight.

The necessary equipment

Suspension workouts require some lightness as to where they can be performed. So TRX can be used almost anywhere. Only minimal additional equipment is needed to involve all major muscle groups. Extendable straps can be anchored to any stable, non-movable structure, such as a door or even a wall. The working ends of these straps are configured so that the level of the hands or feet can be fixed, while the body weight of the person practicing the exercises creates resistance through a multitude of movements.

Benefits

One benefit of suspension exercises is that they tone multiple areas of the body at the same time. TRX not only helps to increase muscle mass, but also to improve balance, improve flexibility and better joint stability.

The researchers conducted a recent study that sought to find out the effects of using TRX exercises that involve the use of straps to keep you in suspension. The study highlighted the differences between traditional exercises and those with straps. TRX suspension exercises have been found to be more effective in stimulating certain muscle groups compared to exercises performed on a stable surface.

For other muscle groups, apart from the serratus muscles, located between the ribs and shoulders in the upper lateral part of the thorax, the results were divided. The most important effects in the case of TRX training were noticed in the pelvic floor muscles.

At the level of the spine, no significant effects were observed after practicing the two types of exercises (traditional and in suspension). In general, stable versions had lower spinal compression results than unstable exercises.

Exercises for all muscle groups

All muscle groups can be trained by performing suspension training.

For the arms and chest, the body should be positioned face down on a stable surface after the straps have been properly gripped by the legs and the weight of the body is supported on the palms. It is important that the position is correct during the execution of the exercise. The execution movements are similar to those performed for floats, the difference being given by the support of the legs in the suspension straps.

Another recommended exercise is when the body is in a bipedal position, standing, and the arms support the suspension straps. The body weight is supported by such arms (the torso is left on the back) by a regular balance. The exercise can be performed in series of three for each hand, and both arms will perform the respective movement. After practicing this type of exercise, not only the back and shoulders are intensely stressed, but also the abdominal muscles and biceps.

For the legs, abdomen and improving balance, another exercise involves turning the body with the back to the extensible devices and gripping the ankle with a strap. With your hands resting in the middle, start the squats on the leg, which was previously perfectly stretched

Potential Risks

Despite the success of this new type of training, critics warn that the instability of the suspension straps can cause accidents. The risk is even higher as practitioners of this type of training have had a history of joint or back injuries. Researchers believe that suspension exercises are not suitable for those who have not previously practiced any sport.

Thus, they claim that suspension exercises are suitable for athletes or those who train regularly at the gym and not for beginners who do not have the ability to stabilize their body on the suspension straps. Muscle, joint and even bone injuries can occur at the slightest mistake in the use of suspension straps and the wrong tension of certain muscle groups.