TRX is using "shaping" to attract young people to exercise.
TRX, which arranges 2-3 classes every day, is so hot in the group class gym that it relies more on "shaping muscles and tightening lines" to attract people to participate. The rapid generation of vest line may also be the reason why most TRX loyal fans Book courses 3 days in advance.
But this yellow and black hanging tool is more effective in improving the stability of the body. At the beginning of its invention at least 20 years ago, seals relied on it to enhance their core strength and enable them to obtain strong and unstable combat capability in the battlefield.
Under the coat of "shaping", the greatest role of TRX is to improve the degraded stability of young people.
The forced sedentary in 996 accelerated the retirement of the core strength of young people.
It is difficult to keep balance in the shaking carriage, and even occasionally shake on the flat road, which is the embodiment of physical instability after the loss of abdominal and gluteal muscle strength. On the contrary, the actions of TRX against rotation, lateral flexion and flexion are the daily functional training.
Even for fitness lovers, they may not have reliable stability to match the heavy body.
A single isolated bodybuilding training weakens the recruitment ability of multiple muscle groups and makes the trainer's physical stability weak. Even in 2012, the Journal of sports science concluded that compared with heavy-weight hard pulling training, unstable single leg hard pulling at the expense of strength can make people fight against unstable state more
The enhancement of physical stability can make the movement more freely, and TRX is a good tool.
In TRX suspension mode training, represented by "suspension plate" and "suspension lunge squat", the strength of core muscles can be effectively exercised through suspension state and unilateral training, which can help young people strengthen physical stability and effectively promote the exercise ability and performance of fitness workers.
Compared with shaping,TRX is more stable
The full name of TRX is total resistance exercise, or "whole body resistance training". Its appearance is to make people run and jump more steadily.
In 1997, Randy Hetrick, commander of the U.S. Navy Seal Squadron, created the first version of TRX using a jujitsu belt and parachute webbing. The training method is to fix a suspension belt made of high-density fiber on the object, so that commandos can carry out muscle training of various centripetal or centrifugal contraction.
After his retirement, he redesigned the set of equipment and training plan, which is the fitness course of today's large and small regiment class rooms - TRX.
Today, TRX has successfully entered the gym and is widely used in "muscle shaping" as a fitness tool.
"TRX whole body shaping" may need to be snapped up in advance. It is also the most scheduled course for group class brands.
In TRX courses, self weight movements such as rowing, chest pushing and squatting are used to carve the muscle lines of the whole body, while core training such as hanging flat plate and abdominal curling are often limited to shaping the abdominal "vest line" and "abdominal muscle".
In fact, the training effect of TRX is far more than "shaping", and its strengthening of physical stability is the key value.
Beijing Sport University once studied the effect of 8-week TRX suspension training on the core stability of 24 swimming athletes. The experiment adopts routine training, static and dynamic TRX suspension training methods respectively. Through comparative analysis, the performance of three different training modes in improving physical stability is studied.
■ source: Beijing Sport University
The results showed that no significant difference was observed in the indexes of subjects in the routine training group. From the overall training results, the improvement degree of suspension dynamic group is the greatest, the training effect of suspension static group is weaker than that of dynamic group, and the improvement effect of routine training group is the least after training.
TRX is a good way to make your body more stable. Today's young people need this training.
Young people's bodies,It's getting more and more unstable
"Many students who have just started to contact TRX, even if they have a certain sports foundation, will find it difficult to adapt to some movements that require high physical stability and core strength." TRX internal trainer told gymsquare.
Young people are unstable first in TRX practice. Even the New York Times interviewed trainers in 2007 and pointed out that people with weak core strength are easy to be injured in TRX practice.
The reason for instability lies in the sedentary in daily life, which weakens the core muscle group and gradually degrades the stability of the body.
The weakness of gluteus maximus and rectus abdominis makes it difficult for people to maintain their balance on the shaking carriage. Taking the common "lower cross syndrome" as an example, it is a syndrome caused by the imbalance of muscle system caused by long-term sitting or standing, resulting in the damage of the movement chain of pelvis and lower limbs.
In the gym, the general isolated training is difficult to take into account the muscle activities of the waist pelvis hip complex.
Even by increasing the weight to improve the training intensity, it is difficult to compare with the ability improvement after small weight unstable training; However, in at least one retrospective study in 2012, the muscle recruitment values with large difference between stable and unstable training studies in the past 10 years were compared, as follows:
■ source: International Journal of sports physical therapy
Today's unstable practice seems to be an "optional" extra training item, but stable practice is the basis of fitness workers.
In the "opt best training model" of NASM (American National Sports Medicine Association), the training is divided into three different stages: stability, strength and outbreak. These three stages progress layer by layer to form integrated training.
Among them, stability training is the first stage of its training model. This training stage is the basis of all fitness training. Its training focus is to solve the imbalance of muscle tension, improve the stability of joints and improve the posture of the whole body.
For example, before exercising, you first need to activate your core muscles. If there is no core stability to support the spine, other muscles of the body will make unreasonable compensation for it.
In most cases, the lack of core strength is the factor that makes the trainer unable to complete or continue training. This phenomenon is not only reflected in the special abdominal muscle training.
For example, when doing push ups, the sagging of hips and the bending of lower back are the reasons for the difficulty of push ups; In hard pulling, the incorrect compensation of bending and arch back will bring sports injury. This is actually due to the lack of core strength and physical instability.
"Instability training" such as TRX suspension training mode can enhance young people's physical stability and core strength, help trainers improve their sports ability and reduce the risk of sports injury.
Starting with TRX training,Save degraded physical stability
TRX training can effectively enhance the stability of the body and make daily activities and training more comfortable.
Take the action of "suspension lunge squat" in TRX course as an example: first, a section of TRX suspension rope is fixed on the anchorage. In this action, the foot needs to be suspended in the foot sleeve at the lower end of TRX. The instability of the suspension rope increases the difficulty of this action.
Secondly, when completing the unilateral training action represented by "lunge squat", the trainer is easy to lose his body balance due to the imbalance of strength on both sides of the body. This seemingly simple action puts forward higher requirements for core strength and can effectively improve body stability.
In the overall training, static training using TRX as a training tool, such as hanging flat plate, is to establish the basic core ability, while the dynamic will involve more trainingResist rotation, lateral flexion, buckling, etc, is to establish physical stability through dynamic confrontation with self weight.
This way is more challenging to the core strength, but it is also more functional and close to life.
TRX suspension training is a core strength training method to develop body control ability and strengthen body balance. It can often be practiced by practicing actions such as hanging flat plate, hanging dynamic belly curling, one handed rowing and so on.
Trying to use TRX as a training tool or incorporate similar unstable training into the plan may be an effective way to save the degraded physical stability.
This article is from the official account of WeChat, "scouring GymSquare" (ID:GymSquare), authorised by Mango, 36 krypton.
