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The world of fitness constantly evolves. Among the most versatile and effective techniques is the suspension training. This modality, popularized by the use of the system TRXallows you to work the whole body using one’s body weight.
Its functional and adaptable approach makes it an excellent option for people of all levels. If you are looking for a different routine that challenges your balance, strength and body control, this type of training can be ideal for you.
What is suspension training?
He suspension training Use adjustable straps anchored at a fixed point. Through them, the body is partially suspended to perform different exercises.
The main advantage of this system is that it allows to modify the intensity easily. Just change the body position with respect to the anchor point. This makes it useful for both beginners and experienced athletes.
It works all muscle groups, improves posture and reinforces coordination and control of the movement.
Suspension training benefits
Improve functional force
This type of training mimics natural movement patterns. The exercises involve several muscle groups at the same time.
This strengthens not only the main muscles, but also stabilizers. As a result, you develop a Functional force Useful for daily life and sport.
Central stability increases
Each exercise requires constant activation of the Core. This area remains active to stabilize the body during movements.
The result is a greater central stabilitywhich translates into a stronger and less risk of injuries.
Improves balance and coordination
The instability generated by the straps forces the body to work in proprioception. That is, the consciousness of the body in space.
This improves your balance, agility and reaction capacity to changes of direction or irregular surfaces.
It is adaptable and portable
You can install a system TRX At home, in the park or take it on a trip. You just need a safe anchor point.
In addition, you can adjust each exercise according to your level, without the need for external loads or additional equipment.
Key exercises with TRX to start
Rowing in suspension
Hold the straps with both hands. Tilt the body back with extended arms. Take your chest to your hands by activating your back.
Make 3 series of 10 to 12 repetitions.
Work your back, arms and core. Improves posture and traction force.
Seadilla with suspension
Hold the straps and step back. Make a controlled squat keeping your back straight. Use the straps as assistance.
Make 3 series of 15 repetitions.
Strengthens legs, buttocks and improves balance.
Suspension iron
Place your feet on the straps and take over the forearms. Keep your body in a straight line without sinking your hip.
Keep for 30 seconds and repeat 3 times.
This exercise directly challenges the central stability and body control.
Pike with TRX
From the iron position, raise the hips to the roof forming a “V”. Return slowly grilled.
Make 3 series of 8 repetitions.
It develops abdominal strength, control and hip mobility.
TIPS FOR SAFE SUSPENSION TRAINING
Verify the anchor
Before each session, check that the anchor point is stable and that the straps are well fastened.
Keep the active core
At all times, activate the abdomen. This protects the column and improves the performance of each exercise.
Control the speed
Avoid sudden movements. Control is more important than speed. Increase intensity only when you dominate the technique.
Adapt the angle
To adjust the difficulty, modify the inclination of the body. The more horizontal, the more the effort will be.
Who can practice suspension training?
This type of training is suitable for everyone. Older people, beginners, athletes or who seek rehabilitation can benefit.
It is an excellent alternative for those who want to improve their Functional force Without impact or large loads. In addition, it can be used as a complement to other training or sports.
How often do it?
You can practice it between two and four times a week. Alternate muscle groups and combine with cardiovascular or mobility routines.
In sessions of 30 to 45 minutes you can get great benefits. The key is proper constancy and progression.
He suspension training It is a powerful tool to work the whole body. With the system TRX You can develop Functional forceimprove your balance and increase your central stability.
It does not require much space or materials. Only your body, desire to learn and constancy. If you are looking for a different, dynamic and effective routine, this can be an excellent choice.
Start with basic movements, listen to your body and enjoy the process. Your body will thank you with strength, control and functionality.
