trx-total-body.pdf

TRX

Whether your itness goal is to increase your

balance and lexibility, whittle your core into a six-

pack to be proud of, or lose some serious pounds, all

you need is some portable TRX swag and your own

body weight to do it. (And you thought those extra

pounds were good for nothing!) The most basic TRX

equipment is an adjustable cord with two handles, and

a pole, tree, or alternative anchor to wrap it around.

Total-Body

Work out

Sweat like a U.S. Navy SEAL to

strengthen your core—and every other

part of your body. That's an order!

Full disclosure: First-timers report

that trX workouts kick butt.

Mov e 1 : T R X s q uaT -

a n d - R ow coM b o

Mov e 2 :

T R X c R o s s I n G

b a L a n c e L u n G e

Setup: TRX mid-length

Setup: TRX fully shortened

Start here:

• Stand facing the TRX anchor point, feet

shoulder-width apart.

• Grasp the handles and extend your arms

forward to shoulder height, palms facing

each other.

• Keep moderate tension on the TRX cord by

leaning back slightly.

Start here:

• Face your anchor point

and stand tall with

your feet together

and your toes, hips,

and shoulders facing

forward.

• Grasp the TRX handles,

keeping your elbows

slightly bent at your

sides.

• Lift your right knee

toward your chest until

your thigh is parallel to

the loor and your leg is

bent 90 degrees.

Then do this: Perform the following two

exercise movements, pausing briely

between them at irst, then progressing to

one seamless movement. Repeat the combo

continuously for 60 seconds.

Begin the movement with the TRX Squat:

• Keeping your feet lat on the loor, back

straight, and elbows bent at your sides,

drop your hips until you are in a squat

position.

• Press through your heels to return to the

starting position.

• Tip: To add intensity, increase speed of

movement or progress to a single-leg

squat.

Then do this:

• Squatting as low as you

can, or until your left

thigh is parallel to the

loor, swing your right

leg back behind you,

then across your body

to the left. Hips should

rotate to accommodate

cross-body leg

movement.

• Return to your starting

position.

• Repeat movement for

30 seconds.

• Repeat on the other side.

Immediately after, perform the TRX

45-Degree Row:

• Extend your arms, lean back, and walk

your feet forward to create resistance on

the cord.

• Draw your body toward the anchor

point by squeezing your shoulder blades

together and bending your elbows as you

pull your arms backward. Be sure to keep your shoulders

down and your upper arms at a 45-degree angle to your body.

• Return to the starting position, using slow, controlled movements.

• Tip: As you pull forward, tilt your head up slightly. Keep your abs engaged and

don't allow your hips to sway forward or backward.

Tip: Tap the loor with your foot at the far point of your leg reach-back.

As your balance and strength improve, hold your foot just above the

loor without tapping it.

1 women’s health / womenshealthmag.com/tRX

Mov e 3 : T R X c H e s T P R e s s

Mov e 4 : T R X T R I c e P s P R e s s

Setup: TRX fully lengthened

Setup: TRX mid-length

Start here:

• Stand facing away from your

anchor point, feet shoulder-width

apart.

• Hold the handles in front of your

chest with your arms extended

straight out (but not locked) at

shoulder height.

• Engage your core muscles to keep

your body in plank position. You

can adjust the angle of your body

to increase/decrease diiculty.

Start here:

• Stand facing away from the anchor

point with one foot slightly in front

of the other, toes pointing forward.

• Hold the handles with your palms

facing down and your arms extended

at forehead height.

• Keep your back straight and lean

forward. Keep your hands 8 to 12

inches apart.

Then do this:

• Bend your arms at the elbows to

lower your body, keeping your body

straight and your elbows at shoulder

height, pointing straight ahead.

The handles should be drawn back

toward your temples or slightly

above the top of your head.

• Return to the starting position by

driving your hands forward and

extending your arms.

• Repeat for 30 seconds.

Then do this:

• Keeping your body in plank

position, perform chest presses for

30 seconds.

•Challenge1: Walk backward toward

the anchor point, so that you are

leaning farther forward. Chest-press

for 30 seconds.

•Challenge2: Walk farther back

to ind an even more challenging

angle. Chest-press for 10 seconds.

•Easeup: Walk away from the

anchor point to reduce your angle.

Chest-press for 30 seconds.

Tip: Press your body weight into

the handles evenly throughout the

movement. To increase resistance,

move your front leg back. To decrease

resistance, move your front leg forward.

Tip: Don’t let the TRX straps rest or rub against your arms during the exercise.

If necessary, stand with one leg forward to maintain good form.

Mov e 6 :

T R X H aM s T R I n G

RunneR

Mov e 5 : T R X s u s P e n d e d

P L a n K w I T H a b d u c T I o n

Setup: Adjust the TRX so the lowest

point of the foot cradles is 8 to 12

inches from the ground.

Setup: Adjust the TRX so the lowest

point of the foot cradles is 8 to 12

inches from the ground.

Start here: Place your toes in

the foot cradles and assume a

plank position with your hands or

forearms on the loor, your feet

directly beneath the anchor point,

and your legs together.

Start here:

• Place your heels inside the foot

cradles and position your feet

directly under the anchor point.

• Lie faceup on the loor with your

arms at your sides, palms lat on

the loor.

• Press down with your heels, using

your core and glutes to lift your

hips so your body forms a straight

line from shoulders to heels.

Then do this:

• Separate (i.e., abduct) your legs

as wide as possible without

compromising your body

alignment. Pause with your legs

at the widest point.

• Repeat for 30 seconds.

Then do this:

• Bring your right heel toward your

butt while keeping your hips lifted

and squeezing your glutes. Repeat with your left leg.

• Perform for 30 seconds, alternating legs and exerting equal pressure on

both heels as you press into the straps.

Tip: Make the exercise harder by

walking your hands farther away

from the anchor point.

Tip: To increase intensity, move farther away from the anchor point before

starting the exercise. For beginners, perform the movement with your hips

resting on the loor.

2 women’s health / womenshealthmag.com/tRX

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika: