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The following istrxAn exercise plan for building abdominal muscles, you can try the challenge!
1.TRX prone with legs apart
With your feet in the handle of the TRX, you can start from a kneeling position and slowly lift your body up to form a plank pose.
Then perform split-leg exercises rhythmically. Balance is important.
2.TRX PIKE
With your feet in the handle of the TRX, you can start from a kneeling position and slowly lift your body up to form a plank pose.
Then tighten your abdominal muscles, point your hips toward the ceiling, and keep your back as perpendicular to the ground as possible. Balance is very important. Beginners should proceed step by step and do not rush into extensive exercise.
3. Arms support hips
Place your feet in the handles of the TRX, place your palms on the ground, and slowly prop up your body so that your feet, hips and shoulders are in line. Use abdominal force to withdraw and repeat.
4. Side plank with knees
Both feet are in the handle of TRX, with one foot on top of the other. Form a side plank pose.
Tuck your knees toward your chest, driven by the strength of your abdomen, and pay attention to maintaining body balance.
5.TRX hanging
Grasp the handle with both hands, tighten your abdomen, spread your feet slightly, and touch the soles of your feet to the ground.
Control the TRX belt with your arms, lean your body back as a whole, and keep your head, hips and heels in line.
Pull trx hard, lean forward, press down, bend your arms, and put your fist on your chest. Keep your back straight. The rope strap cannot be turned out.
Pay attention to balance
6.TRX single-arm support
This support has 5 levels, which we show through the following 5 GIFs. To make a choice, you need to start from the elementary level.
Single-arm support requires more balance, uniform strength, and core control.
level 1.
level 2.
level 3.
level 4.
level 5.
7.TRX lunge and squat jump
Put one foot in the handle, squat down in a lunge, and jump up quickly on one foot. Balance is very important at this time, and novices need to have a step-by-step process. Arms swing naturally.
8. One-arm squat
Stand with your feet wider than shoulder-width apart. Strengthen your arms and grab the handle with your hands.
Squat down quickly and stand up, keeping your back straight. Keep the straps tight.
9. Cross balancing
Stand with your feet together and grab the handles with both hands.
Lift your right foot and squat to the left rear of your body. When your right knee touches the ground lightly, keep your right foot suspended without touching the ground, and then quickly return to the starting position.
The back of the newspaper is straight and the straps are tight.
10.TRX lunge and turn
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Place a ball 20cm away from your left foot. Place your right foot inside the suspension rope handle. Keeping your core tight, lunge quickly while rotating your body to touch the ball with both hands. Stand quickly, extend your arms in the opposite direction, and cycle through this movement.
11.TRX squat jump
With your feet wider apart and your arms tighter to your sides, squat down, then jump up quickly and repeat the process.
Note that when squatting, you need to squat as low as possible and jump as high as possible, but you need to ensure balance and the movements cannot be deformed.
12.TRXSingle leg extension
Put your feet apart and grasp the handle with both hands.
Keep your back straight, lean forward, support your body with one leg, and keep one leg in line with your back until it is parallel to the ground. repeat.
13.TRX sumo squat
Sumo squat, as the name suggests, is like squatting before a sumo fight. You can see that sumo usually squats up and down in this position a few times in a small range.
The same is true for this action. Stand with your feet wide apart, squat down, and then get up, without any attitude, then squat down again, and repeat.
14.TRX front squat
Stand with your back to trx and your toes touching the ground. Keep your arms tight and your fists at your sides. Grasp the handle with both hands, lean forward about 45 degrees, then squat, stand up, and repeat.
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