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TRX: Developing muscle, preventing injury
Exercise & Fitness
"If you’ve ever wondered about that bizarre-looking set of colourful ropes in your gym, you’ve never tried Total Resistance Exercise," says Real Health and Fitness personal trainer, Daniel Tarlington.
Developed by a former Navy seal, TRX suspension training is proven to prevent injuries by up to 80%, while gently developing your muscular strength and mobility.
"TRX is firstly unique because it uses an advance system of cables, allowing you to work against your own body weight," says Tarlington.
So rather than attaching additional free weights which can strain your body, the TRX cable system allows you to push or pull against your total mass.
TRX typically means that your hands or feet are suspended in cables, while the opposite end of your body stays on the ground.
"As most TRX moves eliminate use of either your legs or arms, your core needs to stay engaged and stabilises your entire body," says Tarlington.
Supermodel Bar Refaeli keeps her famous physique trim with TRX, Tweeting, "Back at the gym after a full month! So happy."
"You can boost strength in your core by sucking your stomach muscles in; this in turn leads to a flat back and better posture."
Safe posture is the second unique way that TRX prevents injuries, especially within your shoulders and neck, which can be highly prone to injury.
In fact, the US military has been using TRX since 2001, and have found that personnel who regularly do this type of training are 80% less likely to sustain a muscular or joint injury.
By pulling and pushing against the cables, TRX allows you to work numerous groups of muscles in one fluid motion, which encourages joint mobility and ligament performance.
"A good fitness regime should include weekly resistance training, to develop your strength, balance and flexibility too," says Tarlington.
"Another benefit of TRX is that you can assemble the cables inside a gym, or just as easily outside, and everyone loves a fresh-air workout."
Screen star Zac Efron enjoys an outdoor workout with TRX, as the cables are light-weight and portable.
Daniel Tarlington’s TRX All Body for Beginners
1. TRX ROW
"This move targets your back, biceps and as with all TRX training, it relies on your core," says Tarlington.
Place a hand in each TRX handle, keeping your elbows at 45 degrees to your shoulders.
Keeping a neutral spine and your stomach muscles tight, extend your elbows and gently lower your body backwards.
Return to your original position by squeezing your shoulder blades together, being careful to keep your shoulders strong and square.
2. TRX PUSH-UP
"As with a classic push-up, this move focuses on your chest, shoulders and triceps," says Tarlington.
Hold a handle in each hand whilst facing away from the TRX system, and keeping your elbows at 45 degrees to your shoulders.
Lower yourself forward by bringing your hands towards your chest, remembering to maintain a neutral spine and your stomach muscles tight.
To return to your original position, extend your elbows and let your pectoral muscles burn!
3. TRX SQUAT
"We have previously discussed the many benefits of a squat, and squatting with a TRX cable offers extra comfort and support, especially for beginners," says Tarlington.
Hold a handle in each hand, whilst standing shoulder width apart.
Push your hips back and down whilst lowering yourself from the knees.
Go as deep as you can into the squat, using the TRX cables to keep you stable.
To return to your original position, pull against the cables and gently pull yourself up.
Daniel Tarlington assists a client with a TRX Pull-Up!
"TRX offers a versatile work-out that's suitable for people of all fitness levels," says Tarlington.
"If you're recovering from an injury, or just wanting to build your muscles without great risk of strain, give the ropes a go!"
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