Write for Us
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!"
#Exercise & Fitness
I like this Article
More Articles by
Simple tips for a Merry Fitness!
In Australia, Christmas is the best time of year to kick-back with friends or family, and indulge in...
The unsung health benefits of a song
For centuries, civilisations across the world have used song to promote healing and good health, and...
Testing the 'super' claims of superfoods
Jenifer Hawkins promotes them, Miranda Kerr swears by them, and they seem to be popping up in health...
Celebrity role models to inspire positive self-esteem
2013 saw a number of Hollywood’s leading ladies speak out against unrealistic portrayals of women in...
Kick food cravings to the curb
Food cravings can be a major challenge for anyone attempting a diet overhaul, with chips, coffee and...
Five strength-training exercises you can do without a gym
Travelling can be a tax on personal fitness, as we generally consume more alcohol, eat more food and...
view all articles by Jessica D
Submit a Comment
Exfoliation facts and tips
Did you know if you are not exfoliating, your skin is not as healthy as it could be? Exfoliating ...
Proactive Health #2 Kick start and energise your body with breakfast. Why it matters.
Kick start the procrastinator in you with this one quick morning tip
Do you struggle with procrastination? If you are like the majority of people, the answer is probabl...
How to revive a whole head of celery
Celery is a delicious crunchy vegetable that is unappetising when limp
Motivational clip by Rachel Hollis
At times we are faced by challenges that rock the core of who we are, our values and what we represe...
The Cervical Screening Test - what it means. Share and save a life.
Did you know that 90% of the most common form of cervical cancer can be prevented through regular ce...
Probiotics - what are they and do you need them
Probiotics are the “good” microorganisms beneficial to our body that can be consumed through ferment...
Proactive Health #1 - Waist measurements and your chronic disease risk
Measuring your waist is a quick, simple and powerful tool that you can do at home to help understand...
Introducing the Proactive Health series
Take control of your own health, to be the best and healthiest version of you in the new **Proactive...
Gently forgive and move on after a few cheat days
You planned on eating a few chips and now the entire bag is empty
Natural Cures & Prevention
Self Help & Improvement
Exercise & Fitness
Complementary and Alternative Medicines
Natural Weight Loss
Pregnancy and Birth
Personal Journey Stories
Quick Tips for an Awesome Pregnancy and Birth
Work Life Balance
Books We Love