TRX

Training

Program

 

TRX exercises are highly effective for total body and core training, utilizing your own body weight as resistance. They require core stabilization, which strengthens and tones the core while engaging multiple muscle groups through compound movements.

These exercises are versatile and adjustable in intensity, making them suitable for all fitness levels. They also improve balance, coordination, and joint health due to their low-impact nature and ability to enhance range of motion. Additionally, TRX workouts boost functional fitness, which is crucial for everyday activities and sports, enhancing overall performance and resilience.

Suspension Exercise

< Evidence-Based Practice >

  • TRX training offers a versatile and effective alternative to traditional resistance training across various age groups and fitness levels.
  • Research has consistently shown that TRX exercises significantly enhance body fat percentage, strength, and muscle endurance. These benefits extend to both active women and broader populations, including younger and middle-aged adults, suggesting that TRX is an excellent option for improving core endurance, muscular strength, and overall physical fitness.
  • Notably, TRX training achieves similar or even greater improvements in physical fitness factors compared to conventional methods, making it a viable standalone regimen or a complementary addition to traditional training programs.
  • Specific studies highlight its effectiveness in reducing body fat in overweight women, increasing muscle strength, enhancing functional abilities in the elderly, and improving proprioception in athletes with ankle instability.
  • For older adults, TRX has also been linked to improved gait speed and quality of life, showcasing its broad applicability and potential to tailor to individual training needs and health conditions.
TRX

< Exercises & Trainings >

Upper Body

    • TRX Push-Ups
    • TRX Low Row
    • TRX Chest Fly
    • TRX Y Fly
    • TRX Biceps Curls
    • TRX Triceps Press

Lower Body

    • TRX Squats
    • TRX Lunges
    • TRX Cross Balance Lunges
    • TRX Hamstring Curls

Core

    • TRX Jack Knife
    • TRX Plank
    • TRX Oblique Crunch
    • TRX Body Saw
    • TRX Standing Side Bend

< Reference >

  • Ansari Kolachahi S, PhD of Sport Physiology, Department of Physical Education and Sport Sciences, Faculty of Humanities, Rasht Branch, Islamic Azad University, Rasht, Iran, Elmieh A, Assistant Professor, Department of Physical Education and Sport Sciences, Faculty of Humanities, Rasht Branch, Islamic Azad University, Rasht, Iran, Talebi M, MSc of Physical Education, Department of Physical Education and Sport Sciences, Faculty of Humanities, Rasht Branch, Islamic Azad University, Rasht, Iran. The effect of TRX exercises on serum levels of IGF-1 and cortisol and some health-related physical factors in active women. MEDICAL SCIENCES. 2020;30(4):432-442. doi:29252/iau.30.4.432
  • Heltne T, Janot J, Welles C, et al. Effects of TRX versus Traditional Resistance Training Programs on Measures of Muscular Performance in Adults: 925 Board #340 May 28, 2. Medicine & Science in Sports & Exercise. 2014;46:253-254. doi:1249/01.mss.0000493944.82425.a8
  • Arazi H, Malakoutinia F, Izadi M. Effects of eight weeks of TRX versus traditional resistance training on physical fitness factors and extremities perimeter of non-athlete underweight females. Physical Activity Review. 2018;6:73-80. doi:16926/par.2018.06.10