Optimize the benefits from your TRX training

The need for body work, triggers the development of this type of exercise. One of them that is currently in demand is Total Body Resistance Exercise or better known as TRX. Initially, TRX was an exercise specifically for members of the United States (special forces) military. Over time, TRX was known by the general public after being popularized by Randy Hetrick, a former member of the United States special forces, in early 2000.

TRX relies on the legs and hands as a center of support to train body muscles such as the abdomen. In principle, this exercise effectively burns the body's calories in large quantities. A study published in The Journal of Strength and Conditioning Research led by Dr. Stuart McGill shows that this exercise method is more optimal in training the core muscles of the body, such as the abdomen and compared to other types of exercise. TRX suspension exercises will also make the strength of the back spine more stable.

You can get various benefits of TRX if done regularly and correctly. It's important to avoid mistakes while doing this sport because you will lose the benefits or even cause injury. Garson Grant, Trainer at New York City's Sports Center gave a few tips to avoid mistakes when doing this sport:

Start the wrong way.


Starting the movement with the wrong body position, that is, when the body is too far from the door hook or strap support, can cause disruption to the body's muscles and bones.

Stay strong.


When we start feeling tired, most people will find it difficult to focus on supporting their body on the rope. If you are careless and then loosen the body parts on the rope, the risk of injury to the lower back lurks. To avoid injury, pay attention to the alignment of your body. When you are in a plank position, for example, the position of the ankles, knees, hips must remain straight and parallel to the ear. This is a safe position for you to do.

Scratches to the skin.


When doing TRX, the chest press movement is what most often hurts your skin. Automatically, you will put a rope and directly hit your skin. To avoid this, look for ways to keep the rope from directly affecting the skin of your body. Do a little adjustment, move your hands up a few inches to avoid direct friction.

Check the condition of the rope.


Straps that are not strong and cannot stretch maximally will make the results of the exercise not optimal. As a result, the body muscles cannot work fully, until the results obtained are not optimal. Be sure to always do a string check before starting this exercise and adjust it to your body position.

Stop suddenly.


When the exercise begins to feel heavy or too fast, the body will react normally to stop the movement normally. This is not recommended. Instead, you stop gradually, such as by shifting one leg or hand alternately and slowly. This method aims to reduce the load burden when doing TRX.