‘SEAL’ed with a TRX power pull

It’s the new trend in town and every fitness aficionado is trying it out to get into the most optimum fitness regime. TRX or Total Body Resistance Exercise is a workout system that leverages gravity and your body weight to perform hundreds of exercises. And you are in control of how much you want to challenge yourself with each exercise — as you can simply adjust your body position to add or decrease resistance. This form of exercise is being used by the military, athletes and trainers across the globe. Invented by a Navy Seal Randy Hetrick in the US, the story goes that he was looking for a way to keep himself and his fellow Seals in top shape, no matter where they were in the world, whether conducting a mission or standing by. And thus evolved this almost scientific body workout.
 

TRX power pull

Adjust the TRX strap at mid length and stand facing the the anchor point. Grip with one arm beside the chest, and squeeze back, slowly dropping the entire body by tightening the core. Pull back to starting position and repeat.
BENEFITS: This move provides a large range of motions that integrates back and core rotational strength and control.
TIP: Drive the movement from the back and core without turning it into an arm dominant exercise.

TRX lunge

Adjust TRX Strap on the mid-calf, and facing away from the anchor point and one foot into the cradle, stand in lunge position and slowly drop your knee toward the floor as close as possible, but not completely and then get back to standing position.
BENEFITS: A hands-free lunge that challenges unilateral leg strength and core stabilisation.
TIP: Keep the heels on the ground. Fully engage the leg and glutes for optimum results.

TRX Incline press

Adjust the TRX strap to the full length mark, and with both feet on the foot cradles, be in prone position and come up to push-up position. Walk the arms backward till you are at an incline position and than perform push-ups by engaging core muscles.
BENEFITS: It strengthens the shoulder, arms and core, requiring exceptional balance and control.
TIP: Master the leg down version of the exercise before attempting the advanced progression.
 

TRX chest stretch

Adjust the TRX strap at mid-length, and facing away from the anchor point, extend both arms away from the body by placing the palms facing each other, press the TRX lightly and then place one feet as far as you can, and hold for 15 seconds.
BENEFITS: This exercise improves posture by stretching the chest, shoulders and hips.
TIPS: To intensify the stretch, take a longer step or position your body further away from the anchor point.

TRX Long torso twist

Adjust the TRX strap to mid-length mark and stand sideways to the anchor point, while extending the arms. Allow your hip to drop on the way, and hold for 15 seconds.
BENEFITS: It increases flexibility of the torso, hips and back.
TIPS: Move within this stretch and experiment with angles to find tight points and gain flexibility.

The writer is a personal trainer and TRX instructor at Tribe in Bengaluru.