Exercises With Trx to Do at Home: Tips for a Complete Workout

Try these exercises with trx to do at home, that will work your whole body and help you to be active and stay healthy.

Countless times we hear as the main excuse to not go to the gym, the fact of not having time. From now on you will no longer have reasons for not practicing physical exercise, staying here with the various exercises with trx to do at home. Only need 30 minutes and a trx.

The trx is a tool that was created by Randy Hetrick, a former commander of the Navy SEALs of the us navy. Randy was ahead of the main squad of the elite of the Marine world, and went along with the other soldiers, part of their days inside of submarines and warehouses, which do not have any type of equipment to train. It took me a few meters of strips of parachute, hand-stitched, with tools for repair of boats and rubber was then created in the current TRX.

Within the options of the exercises with trx to do at home, it is to be noted that will be referred to the major muscle groups are worked in each of the exercises.

However, each one of them is inherent in an effective work abdominal, for this to be a tool that is highly functional in which the degree of instability is high, to recruit so many more muscle fibers than a conventional work machine.

9 EXERCISES WITH TRX TO DO AT HOME: TIPS FOR A COMPLETE WORKOUT

1. BENDING WITH THE TRUNK

Main muscle groups worked: Chest, triceps and shoulders.

– Execution –

Exercises With Trx to Do at Home Tips for a Complete Workout 1

  1. Place your feet shoulder width apart and grasp the handles with the palm of the hand facing down.
  2. Lean to the front so that it is on the diagonal, and bend your elbows lowering your chest until it is in line with the hands and the elbow at an angle of about 90°.
  3. Then extension of elbows, meaning that the strength comes from your chest and your triceps back to the initial position.
  1. FLEXION WITH FEET SUSPENDED

Main muscle groups worked: Chest, triceps and shoulders.

– Running –

  1. Place your feet in the trx and your hands on the floor slightly farther apart than the width of the shoulders.
  2. Assume a firm position, keeping the abdominal muscles well contracted and the torso aligned.
  3. Keeping the feet well-fixed, do a pushup, going with the chest in direction of the floor and returning to the initial position.
  1. PADDLE

Main muscle groups worked: Back and biceps.

– Running –

Being a fundamental exercise for good posture, you should be running always with the back well straight, and abdominals tight in order to not drooping over the bowl.

  1. Grasp the handles with the palms of the hands face each other, lean back until the weight of your body is on your heels, with the trunk on the diagonal, and arms stretched out.
  2. Pull out the stem until it touch the hands, bending the elbows and squeezing your shoulder blades at the top of the movement.
  3. Return to starting position, sliding down the trunk in a controlled way.
  1. FLIGHTS

Exercises With Trx to Do at Home Tips for a Complete Workout 2

Main muscle groups worked: Back, especially the back of the shoulders.

– Running –

  1. Assume the same position as the exercise above referred to (stroke).
  2. Instead bend your arm, follow a movement of opening to the back, pulling the torso forward and keeping your arms almost straight, towards the end of the movement that the shoulder blades come together.
  3. Return in a controlled manner to the starting position, leaving the law of gravity act.
  1. TRICEPS EXTENSION

Main muscle groups worked: triceps

– Running –

  1. Position it in the same way as for the bending, keeping the feet at shoulder width and your arms stretched with the palm of the hand down.
  2. Starting with your arms straight, bend them slowly, while keeping the elbow directed to the front side until the hands reach or exceed the head.
  3. Return to the starting position, meaning that the strength comes from all of your triceps and ensuring that the trunk is always aligned with the abdominal as well assets.
  1. BICEP CURL

Main muscle groups worked: Biceps

– Running –

  1. Facing the trx, in a position similar to row, grasp the handles with your palms up.
  2. Starting with your arms straight, bend them causing the hands to go to the head and keeping the elbows well raised.
  3. Go back to the extension controlled from the forearm to return to the starting position.
  1. LUNGE

Main muscle groups worked: upper Thigh and buttocks

Exercises With Trx to Do at Home Tips for a Complete Workout 3

– Running –

  1. Back to the trx, place the left foot in both handles and place the right foot firm on the floor.
  2. Go down in a controlled way, taking on the position of the lunge, causing the knee to form a 90 ° angle and return to starting position
  3. Being an exercise very challenging for the balance, will have a special request of the abdominals.
  4. Then do the same for the opposite leg.
  1. SQUAT JUMPS

Main muscle groups worked: upper Thigh and buttocks

– Running –

Being an exercise with the jump will have good benefits for their bone mass, and should not, however, be carried out if you have osteoporosis, opting in this case for the squat without the jump.

  1. Facing the trx, grasp the handles and place your legs to the width of the shoulders.
  2. Go down in a controlled fashion until your knees make a 90-degree angle and the thigh is roughly parallel to the ground and ensuring that the knees do not cross the line of the feet.
  3. When you are in the crouched position, give impulsion to perform a jump and land in a controlled way, not locking the knees at the time of contact of the feet with the ground.
  1. CRUNCH

Main muscle groups worked: Abdominals

To end your session of exercises with trx to do at home, nothing better than an exercise more focused on your abdominal.

– Running –

  1. Place your feet in the trx and in a position to plank, pull your knees in toward the chest, being careful never drooping over the bowl and keeping the abdominals always contracted.