Effective TRX core exercises

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TRX Core Progressions I know I spend a lot of time talking about the TRX, but it’s becoming so popular in a variety of gyms and niche fitness facilities around the world that I’d be remiss not to. Today, we’re going to look at some of the most effective core exercises that utilize the TRX along with their progressions. Add each set of three movements to the end of your workout – any workout that has room for a few extra sets – and work your way from beginner to advanced. Spend two to four weeks at each stage and focus on mastering the technique of each exercise.   Beginner Plank, 3xTough: https://www.youtube.com/watch?v=D-CKLeitwc8 Whether it’s performed on the ground or on the TRX, the plank isn’t an easy movement…but you have to start somewhere. Use the plank to help build a foundation of core strength that will transfer to more difficult and more awesome movements. Set the straps to mid-calf length, lay prone on the floor, and place your feet in the cradles. Pop up into a plank position on your forearms with feet suspended in the cradles, tighten your core, and hold. Make sure you stay in a straight plank position throughout the movement. If you've never done a plank before, you can use intervals to make the learning process easier – 5 seconds up, 10 seconds rest, 5 seconds up, and so on. Resisted Sit up, 3x12: https://www.youtube.com/watch?v=4UETjQ2UZS0 This is going to feel like a weird movement, but just give it a few minutes of practice. It’s a basic sit up that uses the TRX straps as a form of resistance instead of a dumbbell, kettle bell, or medicine ball. Set the straps to mid-calf length and sit down on the floor facing the anchor point. Grab the handles with both hands, lean back until you’re flat on the floor, and bend your knees. This is the starting point. From here, perform a sit up while pressing down hard on the handles. The last part is the most important – pushing into the handles will help activate your core, similar to the way adding weight does. Side Plank w/ Hip Drop, 3xTough: https://www.youtube.com/watch?v=D2CftIJ4uRw This plank variation should be more difficult than the first plank we talked about, but don’t shy away from it. Plus, there’s an added “hip drop” that helps build lateral strength. Set the straps to mid-calf and lay down on the floor, just like you would during a normal plank. Now, roll to your side and place your feet in the cradles. Pop up onto one forearm and hold the other arm at your side. Hold the side plank position for a few seconds, then drop your hips towards the floor – just a few inches is fine. Alternate between hip drops and plank holds throughout the set. Whether you’re holding or dropping, pay attention to your hips – no tilting or rolling, and no sagging during the plank.   Intermediate Pendulum, 3x20 seconds: https://www.youtube.com/watch?v=vV4X60X5LE0 This TRX exercise is all about controlling your momentum to create a fantastic movement for your obliques and core stabilizers. Set the straps to mid-calf length and drop into a plank position. Slowly begin to swing your legs to the side with your hips. As you alternate from side to side, you’re going to build up solid speed. Keep this speed in check by locking out hips into place. Allow them to rotate with each swing, but don’t let them move too far from the initial plank position. Practice a few times before ratcheting your speed up, as it may feel a little awkward at first. Kneeling Rollout, 3x8: https://www.youtube.com/watch?v=-3Q3n9MbHgs I’m a big fan of the more well-known variation of this exercise, the barbell rollout. It’s the same movement performed with a barbell instead of the TRX. If you’re all about the TRX though, this is a perfectly acceptable option. Set the straps to mid-calf length, drop down to your knees facing away from the anchor point, and place your hands in the handles. Start by pushing your body forward with your hips, then allow your arms to stretch out in front of you until you’re in a straight line from knees to fingertips. Helpful hint: keep going until you feel above average pressure in your lower back. Tighten your core, push your hands down, and pull your hips back to return to the start. Oblique Crunch, 3x10/side: https://www.youtube.com/watch?v=GjfIOXUBNtM Crunches don’t have the best reputation anymore, especially with all of the innovative new exercises that hit the field on a daily basis. But the TRX helps change that with the oblique crunch. Set the straps to mid-calf length and set up in a plank position – the very first exercise we talked about. To get a feel for the motion, pull your knees towards your chest. That’s a crunch. This time, pull your knees towards your chest while twisting to one side. That’s where the word oblique comes in. When you make the twisting motion, try to limit the rotation to below chest-level. For extra difficulty, add a pause at the beginning and end of the movement. Advanced Single Leg Mountain Climber, 3x30 seconds: https://www.youtube.com/watch?v=gqHqVXGo6LU Sure, you can do regular mountain climbers on the floor without a TRX. And admittedly, there are a few more variations. But these are too effective (and fun) to ignore. Once again, set the straps to mid-calf length and drop into a plank position. This time, you only want one foot in the cradle. Hold the other, fully extended, out to the side. Just as you would in a traditional mountain climber, alternate pulling each knee towards each elbow. You’ll quickly notice that your base of stability is limited – keep your core tight and your hips straight to help limit rotation. To help keep this movement fresh, you can also perform it with only the TRX leg moving – keep the other extended for the entire set. As always, maintain a solid plank position, avoiding excessive lower back flexion and extension.   Overhead Back Extension, 3x8: https://www.youtube.com/watch?v=nwPDPUl0pgY We’re going to use this as a core exercise today, but it’s really a full body movement. It requires strength, coordination, and stability from your hips to your shoulders. Set the straps to mid-length and stand up straight, facing the anchor point. Grab both handles. Now, push your butt back while keeping your arms fully extended. Keep pushing until you’re in a 90-degree position – this is the start. In one powerful movement, drive your heels into the floor, explode forward with your hips, and pull the handles up and back. You’ll finish in a straight standing position. I used the word explode, but don’t treat this like a power exercise. You need to be strong and forceful, but too much power will have you finishing in lumbar hyperextension – we don’t want that.   Kneeling Oblique Rollout, 3x8/side: https://www.youtube.com/watch?v=waCl8bVz0w0 This movement reminds me of one of my favorite pull up variations that requires you to “slide” across the bar with each pull. The oblique rollout is similar and equally difficult. Set up exactly as you did for the kneeling roll out in the intermediate set. Push your hips forward to initiate the movement, but push your hands and body to your left instead of straight ahead. As you flatten out, “slide” to the right side and return at an angle to the starting position. For an easier variation, eliminate the semi-circular sliding motion and alternate the basic rollout movement to each side. Helpful hint: allow the handles to drop closer to the floor than in the video for the full rollout experience.

 

 

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Envisager la mise à niveau à un régime spécial<\/a>.", "auth_error_html": "Il y avait un problème authentifier votre compte Google Maps . Créer et activer l'API JavaScript<\/a> et l'API de géocodage<\/a> les autorisations de application." } }, "blogs": { "article": { "view_all": "Voir toutes", "all_topics": "Tous les sujets", "by_author": "par [[ author ]]", "posted_in": "Publié dans", "read_more": "Plus", "back_to_blog": "Retour à [[ title ]]" }, "comments": { "title": "Laissez un commentaire", "name": "Nom", "email": "Courriel", "message": "Message", "post": "Publier le commentaire", "moderated": "Veuillez noter que les commentaires doivent être approvés avant d'être affichés", "success_moderated": "Votre commentaire a été soumis avec succès. Nous le publierons sous peu, suite à notre processus de modération.", "success": "Votre commentaire a été publié avec succès!", "comments_with_count": { "one": "[[ count ]] commentaire", "other": "[[ count ]] commentaires" } } }, "cart": { "general": { "title": "Panier", "note": "Ajouter une note à votre commande", "remove": "Retirer", "subtotal": "Sous-total", "savings": "Vous économisez", "shipping_at_checkout": "Frais de port et remises calculés à la caisse", "update": "Mettre à jour", "checkout": "Procéder au paiement", "empty": "Votre panier est vide.", "cookies_required": "Activer les cookies pour utiliser le panier", "cancel": "Annuler", "edit": "Éditer", "continue_shopping": "Continuer vos achats", "view_and_edit_cart": "Afficher et modifier le panier", "processing": "En traitement...", "items_count_label" : "[[ count ]] article(s) dans votre panier", "ok" : "D'accord", "empty_page_title": "Le panier d'achat est vide", "empty_continue_html": "Cliquer ici pour poursuivre vos achats.", "clear": "Vider le panier", "recently_added_item": "Article (s) récemment ajouté (s)", "remove_item": "Enlever cet article", "here": "ici" }, "label": { "product": "Produit", "price": "Prix", "quantity": "Quantité", "total": "Total", "total_item": "Total de l'élément", "sub_total_top": "Sous-total du panier" } }, "collections": { "general": { "view_all": "Voir toutes", "clear_all": "Tout Supprimer", "no_matches": "Aucun produit ne correspond à votre recherche.", "items_with_count": { "one": "[[ count ]] item", "other": "[[ count ]] items" }, "load_more": "Charger plus", "sidebar_btn": "Filtrer par" }, "sorting": { "title": "Trier par", "manual": "En vedette", "best_selling": "Meilleurs vendeurs", "title_ascending": "A-Z", "title_descending": "Z-A", "price_ascending": "Prix: faible à élevé", "price_descending": "Prix: élevé à faible", "created_descending": "Date: récent à ancien", "created_ascending": "Date: ancien à récent" }, "filters": { "title_tags": "Filtrer", "all_tags": "Tous les produits", "categories": "Les catégories", "title": "Filtre", "color": "Couleur", "size": "Taille", "brand": "Marque", "price": "Prix", "green": "Vert", "blue": "Bleu", "red": "Rouge", "pink": "Rose", "black": "Noir", "purple": "Violet", "white": "Blanc", "orange": "Orange" }, "product_item": { "quick_shop": "Aperçu rapide", "compare": "Comparer", "wishlist": "Ajouter à la liste de souhaits" } }, "contact": { "form": { "name": "Nom", "email": "Courriel", "phone": "Téléphone", "message": "Message", "submit": "Envoyer", "post_success": "Merci de nous avoir avoir contacté. Nous vous reviendrons le plus rapidement possible.", "address": "Adresse", "telephone": "Téléphone", "title": "Écrivez-nous", "required": "Requis" } }, "customer": { "account": { "title": "Mon compte", "details": "Détails du compte", "view_addresses": "Voir les adresses", "return": "Retour aux détails du compte" }, "activate_account": { "title": "Activer le compte", "subtext": "Créez votre mot de passe pour activer le compte.", "submit": "Activer le compte", "cancel": "Refuser l'invitation", "password": "Mot de passe", "password_confirm": "Confirmer le mot de passe" }, "addresses": { "title": "Votre adresse", "default": "Par défaut", "add_new": "Ajouter une nouvelle adresse", "edit_address": "Éditer l'adresse", "first_name": "Prénom", "last_name": "Nom", "company": "Compagnie", "address1": "Adresse 1", "address2": "Adresse 2", "city": "Ville", "country": "Pays", "province": "Province", "zip": "Code postal", "phone": "Téléphone", "set_default": "Définir comme adresse par défaut", "add": "Ajouter l'adresse", "update": "Mettre à jour l'adresse", "cancel": "Annuler", "edit": "Éditer", "delete": "Supprimer", "delete_confirm": "Êtes-vous certain(e) de vouloir supprimer cette adresse?" }, "login": { "title": "Connexion", "desc": "Si vous avez un compte, connectez-vous avec votre adresse e-mail.", "email": "Courriel", "password": "Mot de passe", "forgot_password": "Mot de passe oublié?", "sign_in": "Se connecter", "guest_title": "Continuer en tant qu'invité", "guest_continue": "Continuer" }, "orders": { "title": "Historique des commandes", "order_number": "Commande", "date": "Date", "payment_status": "Statut du paiement", "fulfillment_status": "Statut du traitement de la commande", "total": "Total", "none": "Vous n'avez pas placé de commande à ce jour." }, "order": { "title": "Commande [[ name ]]", "date": "Placée le [[ date ]]", "cancelled": "Commande annulée le [[ date ]]", "cancelled_reason": "Motif: [[ reason ]]", "billing_address": "Adresse de facturation", "payment_status": "Statut du paiement", "shipping_address": "Adresse de livraison", "fulfillment_status": "Statut du traitement de la commande", "discount": "Rabais appliqué", "shipping": "Livraison", "tax": "Taxes", "product": "Produit", "sku": "SKU", "price": "Prix", "quantity": "Quantité", "total": "Total", "fulfilled_at": "Traitée le [[ date ]]", "subtotal": "Sous-total" }, "recover_password": { "title": "Réinitialiser votre mot de passe", "email": "Courriel", "submit": "Soumettre", "cancel": "Annuler", "subtext": "Nous vous ferons parvenir un courriel pour réinitialiser votre mot de passe.", "success": "Nous vous avons fait parvenir un courriel pour réinitialiser votre mot de passe." }, "reset_password": { "title": "Réinitialiser le mot de passe du compte", "subtext": "Entrez un nouveau mot de passe pour [[ email ]]", "submit": "Réinitialiser le mot de passe", "password": "Mot de passe", "password_confirm": "Confirmer le mot de passe" }, "register": { "title": "Créer un compte", "first_name": "Prénom", "last_name": "Nom", "email": "Courriel", "submit": "Créer", "password": "Mot de passe", "desc": "La création d'un compte est simple. Remplissez le formulaire ci-dessous." } }, "homepage": { "onboarding": { "product_title": "Le nom de votre produit", "product_description": "Cette partie est utilisée pour la fiche du produit. Parlez aux clients de l'allure, du ressenti et du style de votre produit. Ajoutez des détails sur la couleur, les matériaux utilisés, le dimensionnement, et où il a été fabriqué.", "collection_title": "Le nom de votre collection", "blog_title": "Le titre de votre publication", "blog_excerpt": "Votre magasin n'a encore rien bloggué. Un blog peut être utilisé pour parler des lancements de nouveaux produits, d'astuces, ou d'autres nouvelles que vous voulez partager avec vos clients. Vous pouvez regarder le blog d'e-commerce de Shopify pour trouver de l'inspiration et des conseils pour votre propre magasin et blog.", "blog_author": "Nom de l'auteur", "no_content": "Cette section ne contient actuellement aucun contenu. Ajoutez-en en utilisant la barre latérale." } }, "layout": { "navigation": { "search": "Recherche", "toggle": "développer\/réduire", "expand": "révéler", "collapse": "fermer", "all_categories": "toutes catégories" }, "cart": { "title": "Panier", "items_count": { "one": "item", "other": "items" } }, "customer": { "account": "Compte", "log_out": "Se déconnecter", "logout": "Se déconnecter", "log_in": "Se connecter", "create_account": "Créer un compte", "sign_up": "S'inscrire", "wishlist": "Liste de souhaits" }, "footer": { "social_platform": "[[ name ]] sur [[ platform ]]" }, "list_page": { "grid": "La grille", "list": "Liste" } }, "products": { "product": { "regular_price": "Prix régulier", "sold_out": "Épuisé", "unavailable": "Non disponible", "on_sale": "Solde", "quantity": "Quantité", "add_to_cart": "Ajouter au panier", "back_to_collection": "Retour à [[ title ]]", "related_title": "Produits connexes", "qty_increase": "Augmenter", "qty_decrease": "Diminution", "deal_days": "Journées", "deal_hours": "Heures", "deal_minutes": "Minutes", "deal_second": "Seconde", "select_option": "Sélectionner une option", "add_to_wishlist": "Ajouter à la liste de souhaits", "add_to_review": "Ajouter à la critique", "first_review": "Soyez le premier avis", "compare_success_msg": "[[ product_title ]] a ajouté à la boîte de comparaison réussie", "compare_exist_msg": "[[ product_title ]] existe dans la boîte de comparaison", "compare_cart_msg": "[[ product_title ]] a ajouté à la liste de souhaits réussie", "compare_remove_msg": "[[ product_title ]] a été supprimé de la boîte de comparaison", "comparing_box": "Boîte de comparaison", "compare_no_items": "Il n'y a aucun élément dans la boîte de comparaison", "wishlist_success_msg": "[[ product_title ]] a ajouté à la liste de souhaits réussie", "wishlist_exist_msg": "[[ product_title ]] existe dans la liste de souhaits", "wishlist_cart_msg": "[[ product_title ]] a ajouté au panier", "wishlist_box": "Liste de souhaits", "wishlist_remove_msg": "[[ product_title ]] a été retiré de la liste de souhaits", "wislist_no_items": "Il n'y a aucun élément dans la liste de souhaits", "share": "Partager le produit", "share_on_facebook": "Partager sur Facebook", "share_on_twitter": "Partager sur Twitter", "share_on_pinterest": "Partager sur Pinterest", "share_on_google": "Partager sur Google+", "share_on_linkedin": "Partager sur LinkedIn", "availability": "Disponibilité", "in_stock": "En stock", "out_of_stock": "En rupture de stock", "quick_overview": "Rapide vue d'ensemble", "details": "Détails", "reviews": "Avis", "tags": "Tags du produit", "options": "Les options", "vendor": "Vendeur", "features": "Les traits", "size_chart": "Tableau des tailles", "sale_left_text":"[[ sales ]] VENDU. SE DÉPÊCHER! SEULEMENT QUELQUES GAUCHE!", "checkout_text": "Paiement sécurisé et approuvé avec" }, "upsell": { "recommend_text": "Quelqu'un a acheté un", "minute_ago": "il y a quelques minutes" } }, "gift_cards": { "issued": { "title_html": "Votre carte-cadeau [[ shop ]] d'une valeur de [[ value ]]!", "subtext": "Voici votre carte-cadeau!", "disabled": "Désactivée", "expired": "Expirée le [[ expiry ]]", "active": "Expire le [[ expiry ]]", "redeem_html": "Entrez ce code lors du paiement pour utiliser votre [[ value ]] carte-cadeau", "shop_link": "Boutique", "print": "Imprimer ce bon d'achat", "remaining_html": "[[ balance ]] restant", "add_to_apple_wallet": "Ajouter à Apple Wallet" } }, "date_formats": { "month_day_year": "%d %B, %Y" } } }