What is a TRX? How do I use it?
TRX stands for Total Resistance Exercises. It is a piece of equipment a person could do many different exercises with and it is super safe and effective. It can be used at home, at the gym, basically anywhere. It needs to be fastened to a beam or something sturdy and you’re all good to go. There are many benefits to using TRX: strength, balance, stability. The core is engaged in almost every exercise with TRX.
#1 – Squat to Curl
Stand with your feet shoulder-width apart, holding the handles in both hands with palms facing the ceiling. Bend your knees to go into a squatting position, straightening your arms out front. Pull from the handles as you come up, curling your arms by your head level. Repeat the movement.
Squat to Curl
#2 – Reverse Lunge
Begin in an upright standing position, holding the handles in both hands with palms facing the floor. Take a big step backward with one leg and lower your back knee to the ground. Come back up to return to the starting position and alternate the movement on the opposite leg.
Reverse Lunge
Alternative Exercise:
To increase the intensity of the exercise, begin in an upright standing position then take a step back with one leg and loop the back foot into the handle. Bend your knee while extending your leg out on the back. Come back up to return to the starting position and repeat the movement on the opposite leg.
Reverse Lunge (Alternative Exercise)
#3 – Row
Stand with your feet shoulder-width apart, holding the handles in both hands. Lean back by stretching both arms and keeping your head, shoulders, hips, and legs in a straight line. Pull yourself forward keeping both elbows close to your body and return to the starting position. Repeat the movement.
Row
Alternative exercise:
To increase the intensity of the exercise, step further forward to increase the angle of your body as you lean back and go through with the movement.
Row (Alternative Exercise)
#4 – Hamstring Curl to a Hip Raise
Lie on your back on the floor with your knees bent and your feet flat on the floor. Loop your feet into each of the handles and place your hands at your sides. Push your feet into the handles to lift your hips up, then straighten your legs out. Pull your legs back to return to the starting position and repeat the movement.
Hamstring Curl to a Hip Raise
#5 – Push-Ups
Begin in an upright standing position and holding into the TRX handle in each hand. Move your feet back to increase the angle of your body. Bend your arms to lower your upper body forward, then straighten your arms to complete a push-up. Repeat the movement.
Push-Ups
Take care,
Rick Kaselj, MS
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