TRX Suspension Training is a workout method supported by several basic scientific principles. It has evolved from a novel method to a common feature in many healt h clubs, used by sports teams, and implemented in rehabilitation settings. it uses a single-point anchor design. It consists of two straps, handles, and foot cradles. When allowed to hang at rest ("neutral"), the straps, handles, and foot cradles are perpendicular to the floor, with gravity acting as the primary force.
The method utilizes the basic principles of physics. Users adjust the amount of their own body mass being lifted by gripping the handles or placing their feet in the foot cradles and swinging them away from neutral. By altering body position during exercises, users can quickly change the angle of pull and adjust the amount of resistance placed on their body. To change the intensity (load) of an exercise, the user steps toward or away from the single-point anchor (pivot point). Increasing the distance of the body's center of mass from the neutral hanging point lowers the exercise intensity, while moving closer increases it. Unlike traditional weight training where lifting heavier or moving further often increases load, in Suspension Training, the intensity (load) is manipulated by changing the angle of pull relative to gravity.
Suspension Training is considered an ideal tool for developing and maintaining health and fitness. Its benefits include adaptability, portability, and versatility, making it suitable for maintaining muscular strength and endurance anywhere. It is unique in its ability to strengthen intrinsic stabilizing muscles and joint structures.
◦ Mobility, flexibility, balance, coordination, and overall musculoskeletal fitness.
◦ Functional strength, decrease chronic pain, and lower injury rates.
◦ Muscular endurance, size, strength, and power, depending on how the resistance is manipulated.
The TRX Suspension Training system is versatile and can be used by a wide variety of populations to improve health, fitness, and performance in both sport and daily life. Individuals and groups who can benefit from using TRX Suspension Training include:
General Population/Fitness Enthusiasts for developing and maintaining health and fitness. It can be used to enhance and maintain general fitness, develop mobility, flexibility, balance, coordination, and overall musculoskeletal fitness
Recreationally Active Populations as studies have shown that Suspension Training can improve a variety of health, fitness, and performance measures in recreationally active populations, including younger adults (19 to 25 years) and middle-aged adults (44 to 64 years), leading to improvements in flexibility, balance, core endurance, and lower-body strength.
Athletes and Sports Teams to improve performance and can be integrated into strength and power training programs in addition it improves speed and agility.
Older Adults studies have been shown to significantly decrease participants' fear of falling and improve gait and dynamic balance.
Beginners/Individuals with Minimal Experience can use it as a primary method for developing strength for beginning exercisers and may experience rapid changes in coordination and strength.
TRX Forearm Plank: Straps adjusted to mid-calf length, feet in the foot cradles, hands shoulder-width apart on the ground. This Exercise can be used to developing trunk stability and endurance.
TRX Low Row: Straps fully shortened. Stand facing the anchor point, leaning back until the torso is at approximately a 45 angle to the ground. To develop the muscles of the back.
TRX Push-Up: Straps adjusted to mid-calf length, feet in the foot cradles, hands shoulder-width apart on the ground. Used To develop muscular endurance and stability of the chest, shoulders, and triceps.
TRX Lunge: Straps adjusted to mid-calf length. Stand facing away from the anchor point with one foot placed in the foot cradles. To develop lower-body muscular strength and endurance.
A Research by Giancotti et al. (2018) has suggested that a 50-minute Suspension Training session resulted in significant improvements in acute strength and power among male subjects (and improved performance among females, though not statistically significant). Based on these findings, authors suggested that Suspension Training could be used as a dynamic warm-up in sports and activities that require strength and power.
Whether you are a professional athlete or a beginner, TRX offers you the opportunity to discover your body’s true strength using the simplest and smartest tools.
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