I would like to draw your attention to the advice of the coaches:
- If you have any questions about the technique of exercise, contact the person in charge of the service!
- The total training time should not exceed 40 minutes.
- Rest between sets must not exceed 40 seconds.
- The last 2-3 exercises must be performed without rest.
- If you want to increase or decrease the difficult level, you can do so by changing the body angle.
Before training, warm the body in 10-15 minutes of cardio.
1. Squats. 2 sets of 20 repetitions.
Take the position in front of TRX, bend the elbows, attach them to the body. Perform squats, look and keep your pelvis back: your knees should not go ahead and concentrate your weight on your heels.
2. Lunges. 2 sets of 15 repetitions.
Take the position in front of TRX, bend your elbows, fasten them to the body, move the left leg backwards, bend at the same time while supporting - right foot - towards the right angle. Then return to the starting position.
3. Inclination of the feet on the hamstrings. 2 sets of 15 repetitions.
Lie on your back, put your heels together, your pelvis must be pressed on the floor, put your arms on your body. Bend your knees, bringing them to the stomach, slowly return to the starting position.
4. Row Traction. 2 sets of 15 repetitions.
According to the TRX training plan, place your feet together, slightly narrower than shoulder width. Holding the hinges, move your chest forward behind the hinges by bending your arms at the elbows.
5. Press with your outer foot forward. 2 sets of 12-15 repetitions.
Standing in front of the TRX, take the TRX loops as in position to make flexions. Slowly bend, stretched the chest as much as possible.
6. T-waves. 2 sets of 12 repetitions.
Position yourself facing the TRX, put your feet on the shoulder width. Grasp the handle, put your feet on the floor, your body should be hung at an angle, with an accent on the legs, your elbows should be slightly leaning and deployed on both sides. Dilute your hands by placing your chest forward, then return to the starting position.
7. Hand upright. 2 sets of 15 repetitions.
Place yourself facing the TRX, place your feet on the shoulder, move them away, take a small angle of inclination, rest in a loop, straighten your arms forward on itself. Return to start position.
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