The TRX is one of the most popular exercises among CrossFitters. You may have heard about it or even tried it yourself.
But what do you really know about this device? Is it effective at improving your strength, power, flexibility and overall fitness level?
Let’s find out!
What is the TRX?
TRX stands for “Transversus Abdominis Oblique” which means “Abdominal Transverse Abduction”. Basically, it is a device that helps you perform abdominal exercises while keeping your spine neutral during the exercise.
In other words, it allows you to maintain proper alignment of your lower back and pelvis during all abdominal exercises. In fact, this device was designed specifically for those with low back pain or instability issues.
It consists of two parts: the base (the thing that goes on top of your desk) and a pair of straps attached to each side of the base. These straps are held together by a ring on the bottom of the base.
How Does It Work?
The TRX works by allowing you to keep your body aligned during abdominal exercises. By doing so, you will be able to maintain proper spinal alignment throughout the movement. Also, since it keeps your spine neutral, it reduces stress on your lumbar vertebrae and improves posture. All these factors make it beneficial for anyone looking to improve their health and fitness levels.
But the TRX can be beneficial for more than just abdominal exercises. You can also use it to perform various strength and power training drills such as squats, lunges, rows, presses, and much more!
How to Set Up a TRX
Setting up a TRX takes about 5-10 minutes. You’ll need to simply hook it onto an overhead object (such as a basketball hoop) and you’re good to go!
Once you get the hang of it, you’ll be able to set it up in less than a minute. Then when you’re done with your workout, you can just as easily take it down.
How to Use the TRX
Using the TRX is quite easy, but there is a learning curve for those who are not familiar with these types of devices. It may take a bit of time to get used to it, but once you do, you’ll be able to perform an entire routine with little to no issue.
You’ll be able to perform a full body workout that targets all the major muscle groups. You can even use your own body weight to increase the intensity of your workouts and get faster results.
The TRX comes with a training manual that demonstrates over 50 different exercises. It also comes with a workout DVD.
Both the manual and the DVD are very helpful when it comes to learning new exercises and working out with the TRX.
10 Benefits of TRX Training
There are many benefits to using the TRX. Some of them include:
1) You Can Workout Anywhere
Perhaps, one of the biggest benefits of the TRX is that you can use it anywhere. You don’t need a lot of space to set it up, all you need is a high bar (such as a basketball hoop).
So if you’re traveling or at the office, you can still get a solid workout in.
2) You Can Do It By Yourself
One of the reasons why many people don’t work out is because they don’t have anyone to go with. If this sounds like you, then the TRX is perfect for you.
Not only is it great for traveling, but you can also do it by yourself. All you need is the device, and you can get a full body strength training routine in.
3) It Improves Your Posture
If you sit at a desk all day, then your posture probably sucks. Many people who work at a desk suffer from back pain, shoulder pain, and even neck pain.
The TRX helps to improve your posture by engaging your core muscles. Unlike going to a regular gym, you won’t need to rely on anyone else to get a workout in.
3) It Enhances Your Workout Stability
When performing TRX exercises, many of the muscles that provide stability in the core are engaged. As a result, the risk of injury during workouts is decreased, especially when combined with stretching.
This helps to strengthen and tighten your core, which in turn improves your posture.
4) It Can Help Prevent Injury
If you play a sport then you know how important it is to stay in shape. Staying in shape not only helps you perform better, but it can also help to prevent injury.
The TRX can help improve your balance, as well as your core strength and flexibility. This can help prevent certain sports related injuries such as ankle and knee injuries.
5) It Can Help Build Muscle
One of the myths about exercise and fitness is that you need to be at the gym for at least an hour a day in order to build muscle. This is simply not true.
With the TRX, you can effectively build muscle in just 30 minutes a week. This is mainly due the fact that it works out so many different muscles in your body.
6) It Can Help Shrink Your Waistline
If you have weight loss goals, then the TRX can definitely help you achieve them. Many of the exercises that you do with the TRX involve twisting and turning your body.
These movements not only work out the muscles, but they also help to burn calories and fat. With a stronger core, you’ll also have better posture which will make you look 5 pounds thinner instantly.
7) It Can Help Improve Your Balance
Most people fall when they get older due to loss of balance. The TRX helps to improve your balance by engaging your core and forcing you to focus and feel balanced.
By doing so, you are training your brain and body how to react properly when you are off balance in real life situations. This can help prevent falls.
8) It Can Help Prevent Sports Related Injuries
Athletes tend to get lots of training and practice in order to stay at the top of their game. However, these same athletes often forget about working on their foundations.
If your foundation (or core) is weak and unstable then you are more likely to suffer from sports injuries. This is why many professional athletes use the TRX; it helps them to condition their body and prevent injury.
Sources & references used in this article:
BODY POSITIONS, PROCEDURES AND PRINCIPLES IN TRX TRAINING–THEORETICAL CONSIDERATIONS by DV Gidu, A Oltean – Scientific Bulletin” Mircea cel Batran” Naval Academy, 2017 – anmb.ro
Core muscle activity during TRX suspension exercises with and without kinesiology taping in adults with chronic low back pain: implications for rehabilitation by J Janot, T Heltne, C Welles, J Riedl… – Journal of Fitness …, 2013 – Australian Institute of Fitness
The acute and chronic health benefits of TRX Suspension Training® in healthy adults by SSM Fong, YT Tam, DJ Macfarlane, SSM Ng… – Evidence-based …, 2015 – hindawi.com