Resistance and body weight exercises are becoming more and more popular. The popularity is due to, one, they hardly need extensive equipment, and two, you can do them anywhere. This ease and excellent outcomes are why more people now want to know how to use TRX straps. So, if you get the basic instructions guide to TRX straps and some basic workouts, read the article to learn more.
What are TRX Straps?
TRX is the acronym for Total Resistance Exercises, where you hold the resistant band straps and use your body weight coupled with the band's resistance to do exercises. These straps are pretty sturdy, can be adjusted according to your requirements, and can even contain locking carabiners.
These features allow the user to perform a multitude of exercises for many different muscle groups. Furthermore, it can enhance their workout however they like.
Why Should You Try It?
The first primary reason is that it needs HQ Resistance Straps, more famously known as TRX straps, and your body weight. Every exercise you do utilizes your weight and gravity, which is pulled back by the resistance of the straps. This makes it a cheap workout option.
Furthermore, there are tons of exercises you can perform so you can target a lot of muscle groups. You can do this without the need to go to a gym.
How Often Should I Practice TRX Straps Workout?
If you are coming from a gym routine, you can easily follow your routine and incorporate it into the TRX straps workout. It requires less prep and time, so daily workouts can range between 20 minutes to an hour. So, the typical recommendation is to do 3-4 weekly workouts to target all muscle groups.
How to Use These Straps?
Anchoring the Straps – You need a holding point, which can be an anchor point like an overhead bar, a sturdy hook, or even a strong branch. Most of the time, you will get a door anchor when you purchase one. Ensure you have anchored the straps securely before putting all your body weight on them.
Adjusting TRX – You can change between four lengths according to the demand of your workout. Full shortened, Mid and Calf length, and fully extended are different lengths that work with different exercises. For example, short lengths are great for beginners and rowing exercises, while the mid-calf is for floor exercises. Do check their manual out for details.
Position Your Body – When you hold the TRX straps, make sure your feet are stable on the ground. If you are attaching with your feet, your hands should be firmly on the ground. Then, you can adjust or change the angle to increase the difficulty.
A Few Basic Workouts that Utilize the Full Potential of TEX Straps
Following are some workouts that are great for starters.
Pushups
Like regular pushups, using these straps, your feet are the same height as your shoulders. Adjust the length to fully extended, put your feet through the hoops, and start the pushups. You can lie down first, put the feet in, and then roll to the pushup position.
You can increase the length once you are more comfortable to add more resistance and increase body weight to improve muscle strength.
Chest Press with TRX Straps
This routine will work your shoulders and pressure the shoulder blades when you are at the length limit and returning to the original position.
Start by standing with your feet apart according to your hips. Hold the straps and lean forward. The length should be adjusted so that you are at a 70-degree angle and your arms are straight in front of you. Now bend your elbow until your hands are right below your shoulders.
Stay for a few seconds and then return slowly to the anchor position. Don't speed up the routine, as you don't want to either lock your elbows or damage your girdles.
TRX Row
The only difference between this routine and the chest press one above is that now your back will face the floor while you are looking at the anchor point. Stand with feet and hips apart below the anchor point, holding both loops firmly and slowly leaning back. The starting position is when your arms are completely straight and your torso is in a straight plank position or stance.
Start by engaging your core, pulling yourself up towards the anchor position, and rotating your hands towards the sides while in the start position, they are towards your torso. Repeat for a few reps, and then take a rest.
TRX Squat
The starting point here is the same as the TRX row, but instead of leaning back, you walk back a few steps while holding the straps. Now, raise your hand while holding the loops so your arms make a Y shape with your body. Here, the straps shouldn't be tight or taut but relaxed.
Now, slowly bend your knees and keep your core engaged and your arms in a Y shape. Adjust your feet to feel comfortable once you are in the squat position. You have to find the best position for your squats. Now repeat the process for a few reps and then take a rest.
Final Words
These TRX straps exercises are an excellent start for beginners engaging essential muscle groups and are easy to perform. When comfortable with the starting position, you can adjust the straps and increase or decrease their length to increase the difficulty.
There are many other variations and modifications to regular TRX exercises that beginners can use to target all their muscle groups. If you still need clarification, you can go to a gym and consult with a professional so they can help you with your form. Once you learn how to perform them accurately, you can work out wherever you are more comfortable and enhance your physical fitness on your own time.
