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TRX: strapping new workout (ACE Fitness Matters - 11/06) |
By Jim Gerard ACE Fitness Matters
September/October 2006
You might expect the futuristic-sounding fitness apparatus called TRX to be a cardio machine that measures your blood levels, ora resistance-training robot.
Actually, TRX (short for Total Resistance Exercise) consists only of 12 feet of nylon-webbed straps, handles and various anchors that attach the straps to any sturdy weightbearing base—a tree, door, ceiling joist or your personal trainer. In fact,its prototype was jerry-rigged by a Navy SEAL out of a karate belt and a length of surplus parachute webbing to help his isolatedsquadron rehearse clambering aboard intercepted freighters. How much more low-tech can you get?
And yet, according to its creator, Randy Hetrick, the simple harness system allows people to do several hundred exercisesusing only their body weight. The system weighs less than 2 pounds and folds to fit inside a small handbag.
Hetrick, president and CEO of Fitness Anywhere, Inc., in San Francisco, says TRX movements are functional in that they “useyour own body in ways you do in life.” And because the body is either suspended or placed at an angle with resistance, almost allmovements involve core training.
TRX differs from the cable- and elastic band–based systems it superficially resembles—its exercises involve moving the bodyaround an inflexible harness. Unlike Thera-Bands,® which have a preset resistance, with TRX you change resistance by shifting body position.
Proponents of TRX—which has been on the market for less than two years—say they like it for its capacity to improve functional,core strength and perform movements at a high level. Todd Durkin, ACE Personal Trainer of the Year in 2005, explains that, “Its suspension training system activates more muscle fibers because itrecruits the entire nervous system.”
Durkin adds that TRX is a more efficient strength-training regimen Than machines or free weights because its exercises—such as the prone knee tuck (see page 9) are multidirectional and involvemany joints at once.
Hetrick says that TRX also can be “programmed” to promote weight loss simply by creating a cardio “circuit” of 10 to 12 exercisesto be done with little or no interruption. “The transition between fundamentally different exercises takes no more than two seconds for you to adjust the buckles,” Hetrick says.
It’s also versatile and safe enough to be used by everyone from NFL linebackers—who, Durkin says, are “frying themselves on it”—to seniors and pre- and post-natal women.
The TRX system is available at a small number of gyms at present, although Hetrick says it will be rolled out to clubs such as Equinox in the near future. For now, you can order a TRX system From www.fitnessanywhere.com for $119.95 to $199.95. The equipment comes with an instructional manual, DVD and CD-ROMthat shows you how to set up TRX almost anywhere.
Durkin says with TRX, “You can blast your entire body and get a great workout in 20 minutes.”
Here, he shows you how to do it.
EXERCISES
Chest Fly
System Length: Shortened.
(Position the handles halfwaybetween the ground and the TRX anchor—whether it’s a door,a tree or a cable crossover station at your gym.)
Body Position:
• Face away from the system and lean forward at a 45-degree angle, hanging onto the handles with a neutral grip.
• Extend your arms out in front of you at chest height, parallelto the system and shoulder-width apart.
• Distribute your weight onto the balls of your feet positionedhip-width apart.
• Lower your chest toward the ground. Keep your torso moreupright to make the move more challenging.
Exercise Description:
• Lower your chest between your outstretched arms until it isin line with the handles.
• Maintain your elbows at a constant angle, and keep the handles at chest height.
• Push on the handles throughout the entire range of motion.
• Maintain torso alignment by keeping your core engaged andyour head in a neutral position while looking straight ahead.
• Return to the starting position by pushing the handles together in front of your chest.
Horizontal Pull-ups
System Length: Shortened.
Body Position:
• Stand facing the system by extending your arms and holding the handles with a pronated (palms down) grip.
• Place feet shoulder-width apart.
• Lean back and slightly round your upper back.
Exercise Description:
• Squeeze your shoulder blades and push your chest forward while drawing your elbows back in line with your shoulders. Pullyour hands in front of your underarm area, keeping your elbowsand shoulders aligned.
• Keep your core engaged, shoulders back, chest outthrust andhead in a neutral position.
• Don’t pull on the system by swinging your body back and forth.
• Slowly release your upper back and shoulders, extend your arms and lower yourself back to the starting position.
High Biceps Curls
System Length: Shortened
Body Position:
• Face the system holding the handles with a supinated grip and with arms extended.
• Place feet shoulder-width apart.
• Lean back and extend your arms to shoulder height.
Exercise Description:
• Flex your elbows and pull your body toward the handles,maintaining a 75- to 90-degree angle of flexion at shoulder height.
• Keep the handles even with your forehead when in a flexed position.
• Keep your hands, elbows and shoulders aligned.
• Keep a relaxed grip on the handles.
• Slowly lower your body back to the starting position.
Overhead Triceps Extensions
System Length: Shortened
Body Position:
• Stand facing away from the system, and lean forward while hanging onto the handles with a pronated grip.
• Extend your arms in front of you at chest or shoulder height, slightly narrower than shoulder-width apart.
• Distribute your weight on to the balls of your feet positioned hip-width apart.
Exercise Description:
• Bend at the elbow and slowly lower your body, keeping the elbow fixed at chest or shoulder height.
• Complete the movement until the handles are near your forehead.
• Keep your shoulders, elbows and wrists aligned.
• Return to the starting position by pressing on the anchored handles and raising your body back up.
Lying Bent-knee Hip Extensions
System Position: Lengthened, with foot cradles about 6 to 12 inches off the ground.
Body Position:
• Lie supine on the ground.
• Place your heels inside the foot cradles and distribute your weight evenly.
• Pull your heels toward your body until your knees are at a 90-degree angle to your body.
• Keep your toes flexed toward the shins.
Exercise Description:
• Extend your hips slowly toward the ceiling as high as possible using your hamstrings and glutes.
• Keep your shoulders, hips and knees aligned at the top of the movement.
• Lower your body until your tailbone just touches the ground and repeat the movement.
Prone Knee Tucks (with Push-ups)
System Length:Lengthened
Body Position:
• Position the system so that the foot cradles are 8 inches off the ground.
• Come down onto all fours so that when you place your feet into the foot cradles,you will be in a prone position.
• Place your hands directly under your shoulders.
• Lift your knees off the ground and move into a standing position. (Note: Thismovement can be performed with your elbows and forearms on the ground.)
• Lift your navel up toward your spine so that your body forms a straight line from your heels to your neck.
Exercise Description:
• Maintaining a neutral spine, draw both your knees in as far as possible towardsyour chest.
• Hold that position for one to two seconds, and return to the starting position.
• If you would like to add an advanced movement, perform a push-up betweeneach repetition.
Cross-behind Lunge
System Length: Shortened
Body Position:
• Stand on one foot facing the system; grab the handles.
• Hold your free leg beside the other leg with your knee bent and your foot slightly above the ground.
Exercise Description:
• Lower your hips, pointing your tailbone toward the floor and bendingyour free leg back, behind and across the support leg at a 90-degree angle.
• Drop your back knee almost to the ground until it is at a 90-degree angleto the knee of the front leg.
• Keep your front knee behind your toe and your front heel in contact withthe ground.
• Return to the standing position using your front leg. Drive your heel into the ground and contract your glutes. Repeat with the other leg. |
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