TRX or full body resistance exercise has become very popular in recent years due to the good results it has given with a quite affordable price. Whether we want to gain muscle mass or lose body fat, TRX is a good option.
It is a suspension training that is performed with a harness attached to a high surface such as a pull-up bar or even on the wall itself.
Although it is true that the most efficient way to have a large and defined back and shoulders is to go to the gym, this does not mean that with the TRX system it cannot be done.
There are people who do not have enough time or finances to afford a gym every month, so here we leave you a perfect routine to work the back and shoulders in the living room of your house.
Back exercises at home
Pull-ups with TRX
Pull-ups are a great exercise for a big, strong back. It is probably one of the most famous exercises in gyms for good results it offers when it comes to gaining muscle mass or losing body fat.
This exercise, done with the TRX, will allow you to work the entire upper and middle part of the back and the biceps.
australian dominate
The Aussie pull-up is another great exercise that we will work both our lats and our biceps (although the latter is not the main objective).
To do so, we will not put as parallel as possible to the ground holding the TRX tightly. From that position we will pull the TRX to rise while trying to bring the elbows to the hips.
Rowing on TRX
Rowing on TRX is an exercise similar to the Australian pull-up. To do it, we will put ourselves at an angle of 40-45º with respect to the ground and we will pull ourselves.
This exercise, being somewhat easier than the previous one, we can work on it with more repetitions, put on something like a backpack with books or bottles of water, or reduce the rest between series to increase the intensity.
One hand rowing
To give more work to the back with the oar, what we will do is do it unilaterally, that is, with one hand. For it, if we see that we do not have the level of strength necessary to do it at 40-45º with respect to the ground, what we will do is increase the incline a little more and so we don’t fall.
TRX Power Pull
This exercise, although it seems similar to the previous one, to the unilateral row, it is not at all. This exercise requires a large amount of strength. In this exercise what we will do is letting ourselves fall almost completely and with a lot of explosive force we will propel ourselves upwards trying to touch the farthest part of the TRX.
Pull Over with TRX
One of the exercises that people use the most to work the back, which is the pull over, which can be done with a pulley, dumbbell or TRX.
In this case, we will be able to put the TRX behind us and with our arms fully stretched, we will flex and extend our shoulders with the intention of Emphasize all work on the lats.
Shoulder exercises at home
TRX Front Raise
With this shoulder exercise, we will be emphasizing the anterior deltoid above all. To do this, we will take the TRX with our arms fully stretched and We will flex and extend the shoulders emphasizing all the work on them.
Cross opening with TRX
For this exercise we will work on all the middle and posterior deltoids. To perform the technique correctly, what we will do is bend over a little with our arms fully extended and we will open our arms as much as we can.
W shoulder openings
This exercise will be especially important for the rear deltoids. Although it may seem like a row at first, we will really be doing all the force with the shoulder, so it is important not to let ourselves fall too much to try not to pull with the back. We will finish the movement by making a W with our arms.
Lateral raises with TRX
Lateral shoulder raises are very important if we want to have an aesthetic shoulder, so doing them in TRX will be of vital importance.
For this, what we will do is bow down a bit so that when we have to perform an abduction with the shoulder, as there is no resistance such as dumbbells or pulleys, it is our own body the resistance to overcome.
Face Pull on TRX
The Face Pull is known as an exercise to improve shoulder health. In many of the exercises that we usually do, whether in a gym or TRX, it is necessary to internally rotate the shoulder.
The Face Pull ensures that we perform an external rotation to compensate for the two movements and that there is no risk of injury. To do this, we will start by performing the exercise with our arms fully extended and we will pull the TRX to end the route, making an angle of 90º with our elbows.
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