Among the fitness equipment, the trx suspension rope is a relatively famous equipment, and it is also an effective equipment. Some people are not very familiar with trx training. In fact, trx training is training using trx suspension ropes. So, what are the trx training exercises for women? Let’s take a look at trx training moves.
Lean forward and raise your heels
1. Hold the handle tightly with both hands, clamp the buckle strap under your armpits, lean forward, take a half step forward with your left leg, and straighten your right leg.
2. Continue to move the center of gravity forward, and at the same time, use the gastrocnemius muscle of your right leg to lift your right heel off the ground and push your body forward. Exercise with legs alternately.
Push forward and raise your legs
1. Hold the handle tightly with both hands, stand prone and lean forward, take a big step forward with your left foot, and straighten your right leg in a straight line with your trunk.
2. Swing your right leg quickly and rush forward, raise your knees as high as possible, support your body balance with your left leg, and at the same time lift your chest and expand your abdomen. Exercise with legs alternately.
Hanging lunges
1. Fix your right foot through the handle and keep it off the ground. Take a big step forward with your left leg and squat in a lunge. Tighten your core to control balance.
2. Swing your arms to exert force, stand up steadily with your left leg, lift your right leg forward at the same time, and raise your knee as high as possible. Exercise with legs alternately.
Hanging push-ups
1. Lean over, with your feet slightly apart, hold the handles with both hands, use your chest muscles to control the distance between the handles, and keep your shoulders, elbows, and wrists tense throughout the exercise.
2. Lower your body, keep your chest as close to the ground as possible, keep your core balanced, and after a slight pause, use your chest to return to its original position.
Swing sideways
1. With your feet shoulder-width apart, hold a TRX buckle strap with both hands, lean back, and place all your weight on your upper arms.
2. Keep the position of your hands relative to the buckle strap unchanged, exert force on your shoulders and back, and pull your body sideways. Alternate the exercises on both sides of the body.
Back squat
1. With your feet and shoulder width apart, stretch your arms straight upwards, clasp the handles with your thumbs, keep your arms and torso tight and still, and shift your center of gravity backwards.
2. Squat down until your thighs are parallel to the ground, and use your quadriceps to return to the original position. The movement completes a trajectory similar to a ball squat.
Lean over and lift your knees
1. Lean over and support the entire body with both handsHeavy, your feet pass through the handles and are completely off the ground, and your shoulders, back, hips, and legs are in the same straight line.
2. Use strength from your waist and abdomen, put your feet together, lift your knees to one side of your body, and keep your knees as close to your chest as possible. Alternate the exercises on both sides of the body.
Side support folding body
1. Start with the bent-over knee-lifting position 1. Support the body with the left arm, and drive the trunk to one side with the right arm to complete the side support.
2. Keep your legs and knee joints tight, drive your right arm to turn your trunk downwards, and at the same time lift your back and hips. Alternate the exercises on both sides of the body.