You might not have used the small training equipment shown in the picture below, but you have probably seen it. After all, many celebrities have posted about this fitness favorite on social media platforms like Weibo and Instagram.
For example, Sun Li, the 'Empress' who is a mother of two but still youthful and charming, and Zhang Hanyun, the sweet and sour little princess who successfully slimmed down and shed the 'chubby flower' nickname to return to her beautiful figure. There's also singer Li Jian, who has his own fitness program called 'Reasonable Fitness.' As a seasoned fitness enthusiast, he used this small piece of equipment to keep fit during breaks while recording 'I Am a Singer.'
What is it about this TRX Suspension Trainer that makes it so appealing to so many celebrities?
① Low cost and portability
Suspension training has a significant benefit: it allows for a variety of exercises in a small space, making it ideal for home workouts and frequent travelers. Additionally, purchasing suspension training equipment is significantly more cost-effective than obtaining a gym membership.
② Simplicity and adjustability
The structure of the suspension trainer allows users to adjust the angle of movement, increasing or decreasing the load of each exercise by controlling the body's angle.
By making slight adjustments to body position, you can easily change the load weight in various exercises. This feature is extremely beneficial for group training where participants of different fitness levels use the same equipment.
How do you secure this device? Do you have to nail it to the ceiling or wall?
Actually, no. The suspension trainer is compact and portable; you only need a door nearby to secure it and you can train anytime.
To use a door, make sure the strap is clipped into the door anchor's metal ring. Install the door anchor over the top of the door and then close the door securely. Note that the door should open in the opposite direction of use, and the door frame can provide additional support during training.
Such a great tool, hurry up and stock up, and start training! Today, we'll teach you some core exercises!
Glute Bridge
1. Bend your knees and hips at 90 degrees and lift your hips off the ground. Hold this position for 30-60 seconds.
2. To increase the challenge, slowly lower your hips until they are 1 inch (about 2.5 cm) off the ground, then return to the starting position.
3. Repeat 10-12 times and perform the required number of sets.
Mountain Climber Plank
1. Keep your body in a straight line, tighten your core, and keep your arms straight. Simultaneously pull down both shoulder blades.
2. Keep your arms and torso straight and lift towards your chest.
3. For the non-suspended leg, bend the knee and hip at 90 degrees. The ankle should remain dorsiflexed.
4. Hold this position for 15-30 seconds, then switch sides and repeat.
Side Plank
1. Lie on your right side with your right forearm on the ground, right elbow directly below your shoulder, and right foot behind your left foot.
2. Place your left hand on your left hip, then lift your hips so that your torso is almost parallel to the ground. Hold this position for the specified time, then switch sides and repeat.
3. To increase the challenge of core stability training, extend the non-supporting arm towards the ceiling or lower your hips until they are 6 inches (about 15 cm) off the ground, then return to the starting position.
Reverse Crunch
1. Keep your body in a straight line or plank position, tighten your core, and keep your arms straight.
2. Simultaneously pull down both shoulder blades and pull your knees towards your chest.
3. Return to the starting position and repeat the required number of times.
Bicycle Crunch
1. Keep your body in a straight line or plank position, tighten your core, and keep your arms straight.
2. Simultaneously pull down both shoulder blades and pull your right knee towards your chest.
3. Return your right leg to the starting position and pull your left leg towards your chest in the same way.
4. Alternate sides continuously, as if pedaling a bicycle.
-END-
The above content is from the book 'The Complete Guide to TRX® Suspension Training®,' published with permission from People's Posts and Telecommunications Publishing House.
![Smart Running Revolution: Personalized Plans for Everyone [83dc]](https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F7397%2F10548xGfHDlY7Cc2tkbJ6N6P.jpeg?generation=1715761767721364&alt=media)
![Smart Running Solutions: GPT-4o Plans for Better Health [442b]](https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F7379%2F143181xAxTxnAvohHhYzeHS32.jpeg?generation=1715761745455887&alt=media)