Beginners Guide to Suspension Training
If you’re looking for a change up to your training schedule this New Year, suspension training might be for you.
For those who don’t know what it is, it’s basically resistance-based strength training centred around bodyweight exercises using ropes.
So remember those straps hanging from the ceilings or squats rack in the gym?
But another reason that makes suspension training so popular is how practical it is. Kits like TRXTraining allow you to workout wherever you at, be it at home, at work, or on the road.
Check out the video below more information on the most popular suspension training kit, TRXTraining.
Interest? Keep reading then.
What is Suspension Training
Suspension training, often referred to as TRXTraining, is resistance exercise that uses a system of ropes and cables to allow you to leverage your body weight against gravity.
Rings and TRX accessories are examples of common suspension equipment seen in gyms.
It may make any exercise more challenging by providing an unstable platform that requires more core activation. It also attempts to improve your strength, aerobic endurance, balance, coordination, and power all in one session.
Benefits of Suspension Training
TRXTraining, sometimes known as suspension training, is an exercise regimen that has been demonstrated to increase total body strength, stability, and cardiovascular health. This is accomplished without the use of typical weight lifting, kettlebell swinging, or lifting semi-truck tires.
Suspension training advocates claim that it improves core body strength as well as joint and muscular stability, lowering the risk of injury.
Here are 8 benefits in short.
- Strengthens the core
- Strengthens the body’s functional strength, agility, and power.
- Over 50 exercises can be done
- Portable/Easy set up can adapt to various fitness levels
- It’s an excellent workout for seniors
- It lowers the risk of heart disease and stroke.
- It may help with weight loss and body composition.
How to get Started in Suspension Training
The great thing about suspension training is how simple it is to get started.
All you need is a small area of space, something to hang your kit on and a suspension training or TRXtraining kit, which is available right HERE.
Set up is simple.
Plus, there’s an array of workouts to get you started straight away.
Suspension Training Workouts for Beginners
If you’re just starting off, we recommend you keep it simple to get a feel for suspension training.
Try these basic suspension training exercises and see how you get on.
Remember, start slow and find your pace.
A great exercise to hit your core – essential for your full body.
Begin by lying on your stomach, facing away from the anchor point, and placing your toes into the foot cradles with the straps at midcalf. Back into the grips with your heels, squeeze your calves, quads, glutes, hamstrings, and core, and press into a flawlessly flat plank.
Hold for up to 30 seconds or as long as you can. Repeat for a total of three sets.
Good for posture, hitting those strong back muscles and your arms.
You can change the intensity and difficulty of this move simply by your feet position and strap length.
With the suspension trainer shortened, stand facing the anchor point. Begin with your elbows bent at 90 degrees, the handles at your rib cage, body straight and planked. Slowly straighten your arms to lower your body, keeping your body in a straight line from head to toe and return to the start by bending the elbows.
Perform three sets of 8–10 reps.
No matter your fitness levels, the squat has massive potential for benefits.
You can improve your mobility and your ankles and hips, which will improve your everyday wellbeing, as well as building huge strength.
Stand facing the anchor point with the TRX straps adjusted to mid-length. Hold the handles in front of you with your elbows soft and take a step back until the straps are slightly tight. Lower your hips and back as low as you’re comfortable without leaning backward. Return to a standing position by squeezing your glutes.
Three sets of 8–10 reps are recommended.
Brilliant for hitting your chest muscles with a powerful pushing movement along with stabilising your core and spine.
One of the staples of suspension training.
Stand facing away from the anchor point, with the TRX straps fully stretched. Begin by standing on the balls of your feet and pressing against the strap handles with your arms extended exactly below your shoulders. Lower yourself till your elbows are roughly 90 degrees while keeping your body in a straight plank. As you push back up to the starting position, straighten your arms and support your core.
Reps should be 8–10 reps in three sets.
Great for building leg strength and increasing your range of motion in a controlled state.
Begin by standing facing the anchor point with the straps at mid-length. Step your right leg back and bend both knees to 90 degrees while keeping a light grasp on the handles. Return to a standing position by squeezing your glutes. Repeat on the opposite side. That counts as one rep.
Three sets of 8–10 reps.
The great thing about these bicep curls is that they engage the whole body, not just the bicep.
Again, adjusting your feet will alter the difficulty.
Begin with your pinkies at your temples and elbows raised high, with the straps at mid-length. Straighten your arms while keeping your elbows raised and your body straight. Without lowering your elbows or rising your shoulders, return to the beginning position.
Three sets of 8–10 reps.
Hamstring strength is key for powerful legs and also essential for healthy joints to influence mobility.
So ensuring they are strong and rigorous is essential.
With the straps at midcalf length, lie on your back facing the anchor point and place your heels in the foot cradles. Keep even pressure in your heels, engage your glutes and core, keep your hips lifted and drag your heels as if they were on train tracks until your knees are stacked over your hips. Return your legs to straight while maintaining a tight core.
Perform three sets of 8–10 reps.
Keep an eye on our blog for even more content on suspension training workouts and advice.
We’ve also got some other great homework content, like Bundee Aki’s favourite Resistance Bands excercises. Or, our Yoga Expert Roberta Harrington has some Basic Yoga Poses for Beginners.
We’ve got some of the leading Home Gym products to help you get started right HERE.
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