TRX originated from American military training is popular all over the world.
What is the magical fitness effect of TRX, which has become a trend in recent years? Fitness coach Li said that it originated from the training methods of the US military. In order to overcome the limitations of venues and equipment when fighting abroad, this kind of exercise method that can train the whole body muscles with ropes was developed. After improvement, TRX is popular all over the world and has become a popular fitness training.
TRX trains core muscles and strengthens coordination and balance.
What's the difference between TRX and general weight training? Coach Li pointed out that the traditional weight-bearing training focuses on the training of a specific group of muscles, and has the characteristics of rope jitter, so bodybuilders must spend more energy to fight against the instability of ropes, so as to train more and deeper muscles, and at the same time train the sense of coordination and balance of the whole body.
In TRX training, the body needs to use the strength of the core muscle group to stabilize the rope. The core muscle group refers to the part below the chest rib to the upper part of the thigh and around the body.
Strengthening the training of core muscles is helpful to prevent the spine from being skewed by external forces; On the other hand, if the core muscles are weak, standing for a long time will easily lead to backache or hunchback, and it will also easily cause compression and injury of the lumbar spine when training other weight-bearing movements.
Exercise abdominal muscles. Coach demonstrates the action.
The following four TRX moves are provided by coach Li to teach you how to exercise your abdominal muscles effectively:
1. Turn the abdomen
Action: Put your palms directly under your shoulders, and kick your feet back together to keep your upper body stable and avoid shaking. At the same time, be careful not to let your back and waist droop. During training, both feet and knees contract towards the chest, then kick out and repeat.
2. Toll Road
Action: Put your palms directly under your shoulders, kick your back with your feet together, and use the strength of your abdomen to push your hips up, keeping your hands and shoulders stable.
Step 3: stick type
Action: Put your palms directly under your shoulders, kick your lower back with your feet together, and keep your upper body stable. Pay attention to the fact that your waist does not sag downward, then push your abdomen hard, push your body back slowly, then push forward slowly, and move back and forth repeatedly.
4. Mountaineering style of runners
Action: Put your palms directly under your shoulders, put your feet together and kick your back straight. Retract your knees to your chest in turn, showing a running action, and pay attention to keeping your upper body stable. At a certain heart rate, this movement can train cardiopulmonary endurance.
Since the above actions can exercise the abdomen, can you lose weight by following them every day? Thin belly, what's the secret? Make it clear on the next page!
Slimming can't be done locally with TRX reinforced line sculpture.
Because everyone's physical condition is different, the intensity and speed of training can be adjusted according to the individual's state when performing the above four movements. It is worth mentioning that many people mistakenly think that practicing abdomen can thin abdomen and practicing thighs can thin thighs. These are all wrong ideas!
Li pointed out that weight loss cannot be targeted at a single part. The so-called "fat reduction" means that the whole body fat is reduced together, and it is impossible to only specify a certain part to lose weight. The effective way to reduce fat is moderate exercise combined with diet control. TRX can be used as one of the exercise options. Under the correct training, it can help to increase calorie consumption, increase muscle strength and shape lines, make abdominal lines look better, and the visual effect is more slim.
Diet control, body fat reduction and diversified exercise will help you lose weight.
People who want to lose weight, in addition to training with TRX, don't forget to control their diet, which is of great help to lose weight. When there is too much abdominal fat, it will cover the muscles below, making the muscle lines unable to appear. Therefore, we must eliminate the excess fat in the abdomen in order to see the effect of muscle training.
Because everyone's metabolic patterns are different, detailed dietary patterns need professional evaluation and guidance, but generally speaking, in addition to moderate calorie control, nutritional balance should be maintained to avoid trans fats produced after high-sugar and high-oil diets and high-temperature cooking.
Li reminded that muscle growth takes some time. Plus regular exercise (at least three times a week for at least 30 minutes each time) and diet, it takes at least three months to see the muscle lines clearly. In addition, muscles need time to recover after exercise. After training once, rest for 48 hours before the next training.
In addition, slimming exercise should be diversified. Besides TRX, aerobic exercise and weight-bearing training are also recommended. In fact, weight training can be said to be the foundation of slimming, because retraining can improve muscle strength and then increase the body's metabolic capacity, while TRX can stabilize the core muscle groups and improve the effect of retraining. The two complement each other and help to lose weight.
Watching movies and learning TRX? Beware of futility
TRX training is very effective for body shaping and muscle training, so it is very popular. There are also many teaching demonstration films on the Internet. Many people like to imitate the movements in movies and practice at home. However, coach Li reminded that even if you make the same posture and movements as in the film, the parts that contribute may be different. If you just "imitate", you may not be able to exercise your muscles correctly, but you will be in vain.
Moreover, everyone's physical condition is different, and the suitable training movements and intensities are also different. It is suggested that it is best to have a professional coach to guide TRX training, so as to ensure safety and get twice the result with half the effort.
In addition to TRX, can sit-ups also thin the abdomen? Ask the coach to answer on the next page!
Sit-ups are easy to hurt your body, so do belly rolls to practice your lower abdomen.
It is worth noting that many people mistakenly think that "sit-ups" can also thin the abdomen. In fact, coach Li reminded that sit-ups in an instant will cause great pressure on the pelvis, which is a great burden on the lumbar spine and coccyx, and it is easy to get injured. Moreover, sit-ups mainly train the iliopsoas muscle near the hip joint, but they can't exercise the abdomen, and their help to thin abdomen is quite limited.
I suggest that you might as well do "belly rolling" instead, which is more effective for abdominal muscle training. Li said that when doing "belly roll", you should lie flat on the yoga mat, bend your knees, put your hands on the sides of your head or hold your chest. When you get up, your abdomen exerts force, your shoulder blades are off the ground, then your upper body is slightly raised, and then slowly lowered. This is "1 time".
Do it continuously 15 times as a group. It is suggested that you can do 3~4 groups at a time. Remember to cooperate with breathing during the process, don't hold your breath. If breathing is not smooth, it is easy to cause dizziness.
Remember to warm up, step and kick, and study before exercise.
TRX is an exercise. Don't forget to warm up and do exercises before and after training! Moderate warm-up can increase muscle temperature and increase muscle ductility, which is beneficial to subsequent training.
For example, if you want to practice your legs, you can warm your hips. Coach Li Jian suggested doing a "stride" action, keeping the body straight, striding the thigh of one foot forward a big step, and then sinking the upper body, so that the front side of the thigh will feel tight. After 30-40 seconds, change the other foot and warm up for 5 minutes.
In addition, you can also do the action of "kicking", with your right arm straight and your left foot straight, and kick to the palm of your right hand as high as possible (everyone's softness is different, so it is not necessary to kick high). This action can stretch the muscles at the back of your thigh, which will make you feel tight. When "kicking" warms up, pay attention to keep your waist straight and don't hunch over.
Don't forget to exercise after exercise to ensure muscle elasticity.
Remember to exercise after TRX training. You might as well do some stretching exercises to relax your muscles. Coach Lee Yu Zhe said that muscles will become tense during exercise, and muscles must be "pulled" after exercise to maintain muscle elasticity.
If you have done leg muscle group training, coach Li suggests that you can stretch the front thigh after training. The specific method is to hook the calf in the hip direction when standing, hold the ankle with one hand for 30~40 seconds at a time, and take turns with both feet. Left and right feet 1 group, closed exercises can be done in 3~4 groups. It takes about 10 minutes to finish the exercise.
Is there any nation that can be a TRX? Can people who have no exercise habits do it? The last page tells you!
Choosing the right sportswear for training won't hurt you.
Since TRX training has so many benefits, I believe many people can't wait to try it! In addition to seeking the guidance of a professional coach, do warm-up and do exercises, don't forget to choose suitable sportswear, wear comfortable and breathable tops and elastic pants, and avoid wearing jeans. Shoes are mainly sports shoes or jogging shoes.
Measure your physical fitness and consult an expert for health preservation.
Because the intensity of TRX training can be adjusted according to personal physical condition, generally speaking, most people can engage in TRX training, and there is no limit to their age, weight and figure. Even people who are not used to sports can practice from low-intensity basic movements under the guidance of professionals, without worrying about lack of strength.
However, coach Li reminded that people suffering from chronic diseases, injuries, convalescence, poor joint and bone function or special physical condition should first consult doctors, physiotherapists and other professionals to determine that they are suitable for training, and then carry out it under the guidance of professional coaches to ensure safety and health!
TRX "Runner Mountaineering" Action Demonstration. (Instructor/Li; Demonstration coach//Jamie) TRX "belly roll" action demonstration. (Instructor/Li; Demonstration coach//Jamie) TRX "Parker" action demonstration. (Instructor/Li; Demonstration coach//Jamie) TRX "stick" action demonstration. (Instructor/Li; Model coach//Jamie should wear a comfortable coat, stretch pants and sneakers when training TRX. Traditional sit-ups are not helpful for thin abdomen and are easy to get hurt. It is recommended to do "belly rolling" and exercise abdominal muscles. Some people like to do TRX training at home after watching the demo on the Internet, but without professional guidance, they may be in vain and even get hurt. When doing "belly roll", you only need to lift the scapula off the ground without doing the whole upper body, which can not only exercise the abdomen, but also protect the lumbar spine and coccyx. Slimming can't specify fat-reducing parts. If you want to focus on local sculpture, it is recommended to strengthen the exercise of specific parts after the body fat is moderately reduced. Remember to warm up before TRX, "striding" is a good leg warming action. In order to lose weight smoothly and keep healthy, we should avoid a high-fat and high-sugar diet. The core muscle group refers to the part below the chest rib to the upper thigh, which surrounds the body. TRX originated from American military training in other places, and has become a popular fitness method in the world after improvement. If you want to shape the lower abdomen, besides exercising muscles, don't forget to control your diet and reduce abdominal fat in order to see muscle lines. TRX is just one of the diversified exercises to lose weight. It is suggested that aerobic exercise should be combined with weight-bearing training. In order to resist the instability of rope, TRX training can strengthen the coordination and balance of core muscles and body. Before and after TRX training, don't forget to warm up and exercise to ensure sports safety and muscle health. Don't forget to close the exercise after TRX training, and hook the calf to the hip. This is a closing exercise to relax the muscles in the front thigh. TRX training can adjust the intensity according to the individual's physical condition, so most people can receive training under the guidance of experts, but those with special physical conditions should consult doctors and other professionals first.