Here Are The Examples Of Suspension Training Exercises
Suspension training is one of the most popular fitness trends in recent years. It is a type of resistance training that uses a suspension system or straps, to perform various bodyweight exercises. The suspension training system comprises two straps, which are anchored from above, and the user’s hands or feet are placed into the straps. The user then uses their own body weight as resistance to perform different exercises. Suspension training was developed by a former Navy SEAL, Randy Hetrick, in the late 1990s. This type of training is not only challenging, but it also engages the core and stabilizer muscles throughout the entire body.
TRX Rows
The TRX rows are a great upper-body exercise that targets the back, shoulders, and arms. To perform this exercise, adjust the straps to a moderate length, grip the handles, and lean backward. Keep the arms extended and pull the body upward by squeezing the shoulder blades.
TRX Squats
TRX squats are a lower-body exercise that targets the quads, glutes, and hamstrings. To perform this exercise, adjust the straps to a short length, stand facing the anchor point, and hold the handles at shoulder height. Lower down into a squat and push back up to a standing position.
TRX Planks
TRX planks are a core exercise that targets the abs and lower back. To perform this exercise, adjust the straps to a moderate length, place the feet into the straps, and assume a plank position. Hold for 30 seconds to one minute.
TRX Lunges
TRX lunges are a great exercise for the lower body that targets the quads, glutes, and hamstrings. To perform this exercise, adjust the straps to a moderate length and stand with one foot forward and the rear foot in the strap. Lower down into a lunge position, and push back up to a standing position.
Benefits of Suspension Training
Suspension training has several benefits that make it an excellent choice for people of all fitness levels.
Increases Muscle Strength
Suspension training is a resistance training method that engages multiple muscle groups at the same time. It can be used to strengthen the core, upper body, and lower body muscles.
Enhances Flexibility
Suspension training exercises can be modified to improve flexibility and mobility. The user can modify their body position or the angle of the straps to vary the intensity of the stretch.
Improves Balance and Coordination
Suspension training requires the user to engage their core and stabilizer muscles to maintain balance and control. This helps to improve coordination and balance.
Increases Cardiovascular Endurance
Suspension training can be used in a circuit training format, where the user performs several different exercises consecutively with little rest in between. This can help improve cardiovascular endurance.
Adaptable to Different Fitness Levels
Suspension training is adaptable to different fitness levels. The difficulty level can be modified by adjusting the user’s body position, altering the angle of the straps, or increasing or decreasing the number of repetitions.
Conclusion
Suspension training is an effective, high-intensity workout that can help to improve strength, balance, coordination, and cardiovascular endurance. It is adaptable to different fitness levels and can be performed in various settings. Many gyms now offer suspension training classes, and there are also several suspension training systems available for home use. Adding suspension training to a fitness routine can help break through plateaus and offer a fun new challenge. With consistent practice, suspension training can lead to better overall fitness and an improved quality of life.
Suspension Training FAQs
Here are the most common questions about suspension training.
1. Is suspension training suitable for beginners?
Yes, suspension training can be modified to suit beginners by adjusting the difficulty of the exercises and using shorter straps for a lower starting point.
2. What kind of equipment is needed for suspension training?
The main piece of equipment needed for suspension training is a set of straps and handles, such as the TRX system. Some optional equipment includes door anchors, resistance bands, and mats for added comfort.
3. How long should a suspension training workout last?
A typical suspension training workout can last anywhere from 20 to 60 minutes, depending on individual goals and fitness levels. It is recommended to start out with shorter sessions and gradually increase the duration.
4. Can suspension training be used for weight loss?
Yes, suspension training can be a great tool for weight loss when combined with a healthy diet and regular cardio exercises. It can help build muscle and increase metabolism, leading to a higher calorie burn throughout the day.
5. Is suspension training safe for people with injuries or medical conditions?
Suspension training can be safe for people with injuries or medical conditions, but it is important to consult with a doctor or physical therapist before starting any new exercise program. Modifications can be made to suit individual needs and limitations.
6. How often should suspension training be done?
It is recommended to do suspension training at least 2-3 times per week for optimal results. It is important to allow for rest and recovery between sessions, especially for beginners.
