On countless occasions we have spoken of the TRX as one of the best ways to train at home. And in this post we want to do it again, since for us it is one of the most complete and simple ways to have a home gym without investing a lot in it, since it will be our own weight that we will use to work the different muscle groups.
Let’s not forget that the good thing about TRX is that allows us to train anywhere in our body. It is as simple as buying a TRX device, which is about tapes and grips that we can place anywhere in the house and that will help us to exercise without having to leave.
For many people, training at home is a guarantee of safety in these times. Therefore, it is a good alternative to get a TRX. We will take advantage of our own weight and the different postures that we are going to adopt, to exercise any part of the body.
The good thing about TRX is that allows us to train any muscle group without the need for more materials that our own body and the knowledge of the different exercises that we can carry out with this device. Let’s not forget that the TRX allows us to increase the intensity as we lean more towards the ground, or use fewer points of support, because in this way we will affect the muscles worked more.
The TRX allows us to train any part of the body anywhere without the need for more materials. That is why it is so good to exercise at home
This time we want to stop at different exercises that we can do to work the shoulders. These are exercises in which we are going to focus on this muscle group, and in which we are going to work all the muscles that make up the shoulders in different ways, to achieve a complete development of this part in the safest way for the joints.
Is about five exercises that are suitable for all types of people and levels. As we mentioned before, we can all do them, and the intensity will depend on the training angle and the support points. It is only necessary that we focus on the part worked in order to achieve the best results.
W shoulder openings with TRX
First of all we are going to focus on an exercise known as W shoulder openings on TRX. To do this, we will face the tapes and grips. We will stand upright, grasping one of the grips with each hand. The body will be rest and we will support ourselves with our feet. We will lean back slightly to increase the intensity.
The arms will be placed at the beginning slightly glued to the sides of the trunk. The hands will be facing each other and placed at chest level, extended forward. Starting from this position, what we will do is perform an arm swing laterally backwards, without deviating from the axis, that is, do not move the arms up or down.
This exercise is based on a simple opening of the shoulders backwards maintaining a specific plane to achieve an impact on the part of the shoulders
It is important that we carry out this movement cconcentrating all the thrust on the back of the shoulder. The movement will be by opening the arms in a cross, we will be able to advance the body and we will stop being bent backwards. Therefore, it is simple and can be done by all kinds of people.
Y shoulder openings
Second, we are going to focus on another exercise known as Y openings. With this exercise we are going to take advantage of the elevation of the arms to activate the muscles of the shoulders, since it will be this part that supports all the tension of the exercise. For this reason, we will face the tapes and grasp each of the ends with one hand.
In this position, with your feet flat on the ground and your body slightly leaning back, the arms will be stretched forward with the elbows slightly bent. In this position we will start the movement. The resistance to overcome will be the weight of the body, which we must move forward through the action of the shoulders and arms.
The movement will be simple, we will raise the arms above the head forming a Y shape to affect the shoulder muscles
For this the movement will be simple, we will raise our arms forward above our heads. But instead of doing it in a straight way, we will do it in a Y shape. We will open our arms to the sides when we are at the top. For this reason, it is important that we imagine that our body is the stick of the Y, and the arms are the two sticks in the shape of a V that crown it.
Front shoulder raises on TRX
Third, we are going to stop at the exercise known as Front shoulder raises on TRX. This exercise is a variant of the one described above, since the mechanics are very similar, only in this case the arms are not going to separate laterally when they are above the head. In this case they will remain straight and parallel.
Body placement will be similar, straight and slightly angled back. The more we incline it, the more difficult the exercise will be and the more we will affect the shoulder muscles. The same with the placement of the feet on the ground. If we support ourselves only on the heels, the more resistance we will offer, by remaining more unstable throughout the exercise.
Throughout the exercise, the body must remain straight and the feet supported on the ground by the heels in order to achieve greater resistance.
It is very important that the movement we do it slowly and concentrated. Unlike the Y lifts, with this exercise we will focus more on the most frontal part of the shoulders, while with the Y lifts the tension will be transferred to the rearmost part of the shoulders. Therefore it is good to combine both ways of training the shoulder.
Open row on TRX
As a fourth alternative we are going to stop at the exercise known as Open row on TRX. For its execution we must face the TRX tapes and grasp each handle with each hand. In this way, we will stretch the arms forward and the body, supported by the heels, we will keep it straight and leaning back.
In this position is how we are going to develop the exercise that it’s going to focus on the back of the shoulders. But for this it is necessary that we concentrate the tension in this part. The way to achieve this will be by keeping the plane of the arms at shoulder height. We cannot lower our arms to the height of the bib, but it is important to maintain this.
The exercise is about a simple row in which we will activate the back of the shoulders
The movement is simple, just we must make a movement with our arms as if we were rowing. By doing this, what we will achieve is to attract the arms towards the trunk and achieve an oscillation of our body, which will go from the inclined posture to position ourselves more vertical. By performing this movement we will activate the part worked, which is what we must concentrate on throughout the exercise.
Shoulder push-ups on the ground with TRX (handstand)
As a fifth alternative, we are going to focus on the exercise known as Shoulder push-ups on the ground (handstand). As its name suggests, it involves doing push-ups on the floor, as if we were doing a handstand. In this way, all the tension will be focused on the deltoid part, and with this we will be able to work the shoulders perfectly.
For it we will place ourselves face down with our hands resting on the ground and the feet placed, each one of them, in one of the TRX grips. In this way, without letting go of the ground, we will raise the butt and attract the legs towards the trunk, so that we will acquire an inverted V posture, in which the butt will be the point of the V.
Placed face down and with the body in a V shape, we will be able to perform the push-ups that will focus on the part of the shoulders
In this pose, the arms will remain straight at first. What we will do is, bending the elbows, raise and lower the trunk. For it we will do push-ups with the shouldersas all stress will be focused on this part of the body. In this way, what we will achieve is to concentrate the tension in this part and improve the muscular development of this part.
With these five exercises we will get a perfect shoulder job in our own home. A good way to focus on an important part of the body that needs to be strong, as it is involved in almost all the exercises we carry out and it is therefore important that we pay attention to it whenever we train the different muscle groups.
Images | Pexels
Video 1 | Youtube / TRX Spain
Video 2 | Youtube / Techno Sport
Video 3 | Youtube / Personal Running
Video 4 | Youtube / MYCOACH LATINOAMERIC
Video 5 | Youtube / Sweat4Success
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