How to Build Muscle Without Excessive Bulk? 1 Door 1 TRX Rope, Plus These 7 Strength Training Exercises

Today, still many women misunderstand strength training, believing that heavy loads will make them develop excessive muscle and become unattractive 'bulk,' so they only choose to do aerobic exercise. However, in fact, everyone needs strength training, especially women.

Strength training can bring many benefits to women, helping to shape the body and maintain health.Through certain strength training, women's muscle content will increase, making the body's heat consumption capacity increase, reducing body fat rate, so that weight management is more efficient.

In addition, strength training can accelerate metabolism (combined with aerobic exercise), promote energy production, reduce some serious health conditions risks and enhance personal confidence.

Today we introduce the use of TRX suspension training equipment strength training actions. Using the portable TRX suspension equipment can be done in a very diverse range of training in a limited space, which is a very ideal choice for home fitness.

TRX fixed installation tips:

Utilize the door, must ensure the belt into the door hinge buckle inside. Longer than the door top installation hinge; then safely close the door. Pay attention to the direction of the door opening should be opposite to the training direction, allowing the door post to provide additional support during training.

Want to exercise with TRX rope, recommend this TRX rope, cheap and practical!

Upper limb training

TRX-chest press

This exercise can strengthen the chest, shoulders, triceps and core muscles.

1. Stand facing the TRX anchor point, making the belt stretched or completely stretched. Keep the feet distance unchanged, maximize stability. Hands placed in the handle, body in a certain angle stand.

2. Elbow joint flexion (see Fig. a), the arm forward push along a straight line (see Fig. b). Keep hands at a certain height, prevent the belt from rubbing the arm. Continue to perform chest pressing. Pay attention to not let the back sag, the abdomen also not pull forward.

TRX-rowing

This exercise can strengthen the upper back muscles, the posterior deltoid and triceps and core muscles.

1. Stand facing the TRX anchor point, the belt is in a natural length. Keep the feet distance unchanged, maximize stability. Hands placed in the handle, body in a certain angle stand.

2. Elbow joint flexion, pull the arm back, in a rowing posture (see Fig. a). When the arm is pulled to the shoulder, maintain the elbow and shoulder joint action consistent (see Fig. b). Continue to perform rowing action, while activate the core muscles. Pay attention to not let the back arch.

TRX-atomic push-ups

This combination movement creates a high-intensity full body exercise, particularly targeting the core muscles, chest muscles and triceps.

1. Hands straight on the ground to make the body in a flat state (see Fig. a), feet on the foot platform, feet pointing towards away from the TRX anchor point. Stretch the belt, making the body located under the anchor point and aligned with the anchor point.

2. Raise the heel, and bring the knees to the chest, so that the spine forms an arc (see Fig. b).

Lower limb training

TRX-squats

The goal of this exercise is the leg muscles, including the hamstrings, quadriceps and glutes.

1. Face the TRX anchor point vertically, shoulder strap adjusted to a medium length. Feet on the foot platform, toes forward, the feet are the same width as the hips (see Fig. a).

2. Lower the hips downward, squat down to reduce the body, the spine downward, moving towards the ground (see Fig. b).

TRX-lunge

This exercise can improve the balance and strength of single legs.

1. Face the TRX anchor point vertically, adjust the shoulder strap to a medium length. Put your hands on the handle, elbow joint flexion of about 90 degrees, feet forward, the feet are the same width as the hips.

2. Back away one step (see Fig. a and Fig. b), then return to the starting position, each time using alternating legs. Lift the chin, straighten the chest, avoid letting the upper body tilt backward.

TRX-leg raises

This exercise can train core stability and the strength of the hamstrings.

1. Face the TRX anchor point lying on the ground, the belt adjusted to the small leg center height. Put your heels on the foot platform. Lift the hips, so that they leave the ground (see Fig. a).

2. Bring the knees to the chest (see Fig. b), then return to the original position.

Today's sharing is over, if you want to know more about women's strength training, please refer to 'Women's Strength Training Guide'.

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The above content comes from

'Women's Strength Training Guide'

authorized publication by the People's Post and Telecommunications Press

Please make sure to retain the copyright information of the book, including book title, cover, and publisher.