Why TRX hinges are good and how to work with them

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Boost muscle strength and endurance without a gym or paid programs.

What are TRX hinges and why you should try them

TRX (total body resistance exercise) is a nylon webbing with a simple mechanism for adjusting the length, round handles for the palms and loops for the legs.

This compact equipment can be used for home and outdoor workouts, travel and business trips. With the TRX suspension mount, you can easily cling to a horizontal bar, pole, post or tree. The second fastening - door - allows you to use the hinges even where there are no stable supports, for example, in a hotel room.

With TRX, you can make your bodyweight workouts much more difficult, pump any muscle group, and create crazy endurance complexes.

Plus, TRX will help you build your perfect abs. Almost any loop exercise puts a strain on your core muscles: they are in constant tension to maintain balance in an unstable environment.

How to choose TRX

You can buy original TRX at or from the only one in Russia.

Models are available for home and commercial use. Households are cheaper, designed for a load of up to 180 kg, have handles made of polyurethane foam. The more expensive TRX are designed for fitness rooms, can carry up to 220 kg and are equipped with antibacterial rubber grips.

Buying loops on the official website gives you access to a workout program with videos and printed calendars. True, the original models are not cheap: from 9 to almost 20 thousand rubles.

Loop trainers P3 based on TRX are sold at and are several times cheaper - in the range of 1-2 thousand rubles. Judging by the reviews, they are quite comfortable and durable, although the material of the lines is thinner than that of the original ones. Includes two mounts and a mesh carrying bag.

What exercises to do with TRX loops

Push-ups from the loops (press in the loops)

This exercise is simpler than regular push-ups, but more difficult than push-ups from stable support.

Hold the handles of the hinges and push up from them. By adjusting the length of the lines, you can increase the load. The lower you put the loops, the more difficult it will be to push up.

If it's too easy for you, try hoop push-ups. This exercise will put much more stress on the triceps and pectoral muscles.

Grasp the handles of the loops, jump and step out onto straight arms, lower your shoulders, bend your legs. Try to do full range push-ups until your shoulders are parallel to the floor.

Loop Rows

Hang on hinges on straight arms, stretch the body in one line. Pull yourself up to the TRX, bring your shoulder blades together, touch the handles to your chest, and then lower yourself back down. Keep your body level.

The lower you lower the loops, the harder the exercise will be. Try different positions and find the perfect one.

Pulling the knees to the chest

Stand in support lying, place your feet in the loops. Bend your knees and pull them towards your chest. Return to starting position and repeat.

Plank

Place your legs in the loops and stand at an emphasis lying down. Try to keep your back straight, do not bend in the lower back.

Curl biceps

Grasp the handles with a reverse grip, hang, stretching your body in one line. Pull yourself up to the hinges, bringing your arms to your head. Return to starting position and repeat.

Side turns

Grasp the handles of the loops, straighten your arms and extend your body in a straight, oblique line. Without bending your arms, take them to the side and pull your body up. Repeat on the other side.

Jump squats

Grab the loop handles, sit down, and then jump. While squatting, keep your back straight, keep your heels on the floor and spread your knees to the sides.

Cross Lunge

Grasp the hinge handles, step to the right, place your left leg behind your right, lunge back, and touch the floor with your left knee. Climb up and repeat the same to the left. This time, you will need to touch the floor with your right knee.

Looped glute bridge

Lie on the floor on your back, place your heels in the loops, place your hands along your body. Raise and lower your pelvis.

Push-ups with legs in loops

Place your legs in the loops, stand in support lying, tighten your abs and buttocks so that the body is stretched in one line. Push up, touching the floor with your chest. Do not swing your elbows out to the sides, the shoulders should be at an angle of 45 degrees from the body or less. Try to control your lower back, it should not sag.

If you feel like making the exercise more difficult, try one-leg push-ups in a loop.

Bulgarian split squats

Stand with your back to the shell, place one foot in the loop. Sit down on one leg until the knee touches the floor, straighten and repeat. Make sure that the knee of the supporting leg does not protrude beyond the toe. Change your legs.

If you want to put more muscle strain on your muscles, try the Jump Split Squat. This exercise will not only provide more load, but also pump the explosive strength of the legs.

King's thrust

This is a normal deadlift, but with one leg in the loop and no weight. Stand with your back to the hinges, place one foot in the TRX. Bend your supporting leg slightly, bend forward with your back straight and touch the floor with your hands. Straighten up and repeat the exercise.

If you're under pressure, try the King's Jump Row.

Facial traction

Pull yourself up to the loops as in the previous exercise, but swing your forearms up during the deadlift so that the elbow angle is 90 degrees. Come down and repeat.

Inverted V-fold

Stand at an emphasis lying, stretch the body in one line. Move the pelvis up so that the body resembles an inverted V. Return to the starting position and repeat.

Pulling knees to shoulders

Stand upright, place your feet in the loops. Stretch with both knees to the right shoulder, while the body should turn to the right. Return to starting position and repeat on the other side.

Triceps Extension

Grasp the hinge handles and pull them out in front of you at face level. At the same time, the body is tilted. Bend your elbows, lean forward and hang on the hinges, keeping your body straight. With the effort of your hands, return to the starting position and repeat.

Breeding hands

Grasp the handles of the loops, straighten your arms in front of you, stretch your body in one line at an angle. Spread your arms out to the sides as far as possible, and then bring them back. Do not bend your elbows completely, do the exercise carefully and warm up well.

The lower you lower the loops, the harder the exercise will be.

Y-pull

Pull yourself up from an inclined position, bringing your arms up and out to the sides. At the top, the body resembles the letter Y.

One-arm Pull-ups with a U-turn

Grasp the loop with one hand, hang on it, stretching your body in a line. Turn the body to the side so that your chest is perpendicular to the floor, touch the floor with your free hand. Unfold your body back and pull yourself with one hand to the loop. With your free hand, reach up and forward. Do the required number of times and repeat for the other hand.

L-pullups from the floor

Adjust the handles so that you can hold onto them with straight arms when sitting on the floor. Sit on the floor, stretch your legs straight forward and grab the handles. From this position, pull yourself up to the loops, without changing the position of the pelvis and legs, so that the body at the top point resembles the letter L. Lower yourself to the floor and repeat.

Leave your feet flat on the floor to make the exercise easier.

Rollout

Grasp the hinge handles, extend your arms straight in front of you. Lean forward, bring your arms up so that the whole body is stretched out in one line. Return to starting position and repeat.

Exit to handstand

This exercise works great on the shoulders and core muscles. Place your feet in the loops, stand at an emphasis lying down. On your hands, step back until you are in a handstand. Come back and repeat.

If you are afraid to go to a full handstand, try to walk only half way and come back. If you want to complicate the exercise, do push-ups between passes on your hands.

Pistols

Grasp the loops with your hands, lift and straighten one leg. Without bending your raised leg, sit down. Supporting yourself with your arms, exit the squat and repeat the exercise. Try to keep your back straight.

Lunges on one leg

Grasp the hinge handles, bend your knee and bring your shin back. Get down into a squat, touch the floor with your knee. Lift up on the loops and repeat the exercise.

Reverse crunches

Lie on the floor on your back, place your heels in the loops, lift your pelvis and lower back off the floor. Throughout the exercise, the lower back is suspended. Bring your pelvis up, bend your knees. Return to starting position and repeat.

What workouts can be composed with TRX loops

Exercise 3-5 times a week, rest in between workouts, or have days of cardio, jogging, or swimming.

If you will be doing five times a week, after the third workout routine, return to the first or do two more laps.

Warm up slightly before exercising to raise your heart rate and warm up your muscles. For example, run up and down stairs or jump rope for 3-5 minutes.

Regular workouts

Perform each exercise in three sets of 10-15 times (on each side), and for the plank - 30-60 seconds.

Workout 1

1. Push-ups from loops.
2. Loop Rows.
3. Jump squats.
4. Y-pull.
5. Back lunges on one leg.
6. Plank.
7. King's thrust.
8. Pulling the knees to the chest.

Workout 2

1. Push-ups with legs in loops.
2. Standing biceps curl.
3. Facial traction.
4. Extension for triceps.
5. Bulgarian split squats.
6. Glute bridge.
7. Inverted V-fold.
8. U-turns to the sides.

Workout 3

1. Pull-ups with one hand with a turn.
2. Breeding hands.
3. L-pull-ups.
4. Pistols.
5. Exit from the support lying in a handstand (3-5 times).
6. Rollout.
7. Pulling the knees up to the shoulders.
8. Reverse crunches.

Start with three sets for each exercise and work your way up to five. You can also adjust the number of repetitions. If you feel that you still have strength at the end of the set, do more.

You have chosen the correct number of repetitions if the last 2-3 times on the hike are difficult, but you can perform them with good technique and not break the set into several parts.

Intensive circuit training

Circuit training can help you build endurance and burn more calories in less time. Do them twice a week.

Workout 1

Set a timer for 20 minutes. Do each exercise for 20 seconds and rest for the rest of the minute.

1. Push-ups with legs in the loops (if there is enough preparation, push-ups on the loops as on the rings).
2. Loop Rows.
3. Cross lunges.
4. Pulling the knees to the chest while lying down.
5. Jump squats.

In total, you need to complete 4 circles, do not rest between the circles.

Increase the running time as you get used to it. For example, after a few months, you can get to 40 seconds of work and 20 seconds of rest.

Workout 2

Do the exercises one after the other 5 to 10 times. For example, 5 push-ups, 5 squats, 6 push-ups, 6 squats, and so on up to 10 push-ups and 10 squats.

1. Push-ups from loops.
2. Pistols.
3. Facial traction.
4. King's thrust.
5. Inverted V-fold.

Gradually increase the number of repetitions to 11, 12, and so on.