Among fitness tools, the trx suspension rope is a very good tool and is also an easy-to-carry tool. In trx training, the training difficulty of each training movement is different, for example, some are difficult and some are easy. So, what are the primary trx training exercises? Let’s take a look at the basic trx training movements.

trx push-ups

1. Choose a TRX or hanging ring, hold the ring with both hands, place your toes on the ground, support your body with your hands shoulder-width apart, and assume a push-up preparation position.

2. Tighten your buttocks and abdomen to stabilize your body, then slowly bend your elbows and lower your body, feeling your chest slowly stretch until the upper arms and torso stop on the same plane, and then maintain tension.

3. Contract the triceps of the chest muscles to support the body, and stay at the top of the movement for a second. Then continue the action.

4. Just like traditional push-ups, keep your shoulders stable and the angle of shoulder abduction should not be too large. It is recommended to be around 40 degrees.

trx pull-ups

1. Grasp the ring with an opposite grip, hang naturally but do not lose tension, tighten the abdominal muscles and gluteal muscles to keep the pelvis, and the lumbar spine is neutral and stable.

2. Activate the back muscles and pull the biceps of the arms upward until the hand reaches the chest and hold for one second, then maintain the tension and slowly play back. Pay attention to keeping your torso stable and not letting the suspension rope sway.

trx arm extension

1. Starting position and the meaning of parallel bar arm flexion and extension, straighten your arms to support, lift your chest and raise your head, keep your shoulders stable (sink and retract slightly), bend your knees and overlap your calves at the ankle joints of both feet.

2. Slowly bend the elbow joint and extend and bend the shoulder joint at the same time, so that the body gradually drops to the lowest position. Pause for a moment and push your arms back up

3. Be careful not to open your elbows too much and don’t drop them too deeply.

trx rowing

1. First, hang a sling with a handle on the horizontal bar, with the handle about 1 meter above the ground. With your hands shoulder-width apart, hold the sling with your overhand grip.

2. Body posture: Point your toes upward, heels on the ground, tighten your abdomen and buttocks, keep your shoulders, back, hips, and legs in a straight line as much as possible to keep your trunk stable.

3. When pulling up during the action, the shoulder joint should first be moved backward and fixed, the back should be retracted (scapula clamp), and then the hands should beThen pull (keep your elbows slightly tucked in) and feel the muscles in your back tighten. After bringing your chest close to the handle, use your back strength to control the lowering speed and feel your back muscles being stretched until your hands are straightened.