Do you know the benefits of trx exercises for seniors? If you don’t know, stay with this article from humanhealthmag to tell you the benefits of this exercise. Previously, only professional athletes and army soldiers did TRX exercises. But nowadays, every person with any level of physical ability does TRX exercises. TRX is a growing sport that has been welcomed by many in recent years. trx exercise, which has significant popularity, is used to burn fat, get a good body and even prepare military forces and firemen.
As we said in fast twitch muscle exercises for seniors, performing sports exercises increases the physical strength of the elderly. In the following, we will teach you some examples of the best TRX exercises for the elderly at home or in the gym. You are at any level of sports, you can do these exercises both to increase your physical strength and muscles, and to keep your body fit and in shape.
What Is TRX?
Before introducing trx exercises for seniors, we will first get acquainted with this sport. TRX stands for Total Resistance Exercise and is a relatively new sport. It is not more than a few decades that these long and strong bands have become popular in the fitness world and now we see them in almost all clubs. In fact, TRX is the name of a new sport that was created from exercises based on balance and body weight. is
In this sport, the TRX band is used for balance and strength exercises; These straps are installed on the wall or ceiling and the athlete exercises with them. According to the official TRX website, the exercises of this sport are suitable for everyone, even the elderly. All you need is a TRX gear pack, a trainer and your own body weight. Of course, it is necessary for the expert trainer to write your exercises so that you don’t get injured.
Benefits Of TRX Exercises for Seniors
Like trampoline exercises for seniors, TRX is one of the dynamic and energetic sports and has many benefits for people, especially the elderly. The most important advantages of trx exercises for seniors include the following:
- Fast and effective full-body training: TRX is a modern training method that uses your body weight to build strength, balance, coordination, flexibility, mid-body strengthening and joint stability. TRX is an almost comprehensive workout. If you want to lose body fat, improve endurance and muscle strength or flexibility, this exercise is a great option for you. You experience a vigorous full-body workout with just your body weight; While at the same time, your midsection is well engaged.
- Strengthening and training abdominal and back muscles: If you want to be strong, avoid back pain, feel and look better, you should start with mid-body exercises. Fortunately, the TRX does this for you by engaging the core for every workout. TRX strength and balance exercises require a lot of stability so you can use your own body weight as resistance. Of course, old and middle-aged people should do this sport under the supervision of a coach so that no problem occurs to them.
TRX Sports Equipment
To start trx exercises for seniors, you need to get acquainted with the tools needed to do them. The most important tool of this sport is the long TRX strap, which is a very strong strap that has room for feet and hands and hangs from the ceiling. These straps are made of parachute straps and contrary to what it seems, it is not stretchy and has no elasticity!
But the equipment needed is not just a strap. This strap is installed on the ceiling or wall, which definitely needs a TRX structure for installation. Other equipment is a training pad, a tree rope, a strap for mounting to horizontal columns and a few other items, all of which are included in its special backpack. Sometimes, some manufacturing plants put training booklets or training CDs in the bag.
Some Of the TRX Exercises for Seniors
In this section, we will introduce trx exercises for seniors that focus on the upper body muscles and explain how to do them.
Open leg squat movement: By performing the open leg squat movement, you can increase the mobility of your shoulders and strengthen your abdominal muscles:
- To start this TRX exercises, hold the straps behind your back;
- Grab the handle of one of the straps with each of your hands;
- Open your arms above your head and perform leg movements;
- tighten and contract your stomach;
- Place your elbows, hips and knees in one stretch;
- Place one leg in front in an open squat position;
- So that your knees make a 90-degree angle and your arms are placed softly behind your head;
- To return, power your arms and return to a standing position;
- In this case, try to keep your shoulders moving and your stomach still.
Air Squats: air squat training simultaneously strengthens muscles and increases mobility of your shoulders and hips:
- To perform this movement from TRX exercises, keep your hands open above your head;
- Take each of the straps in one hand and stand in front of them;
- Move your hips back and down like a squat.
- Slowly spread your knees and simultaneously lower your hands to the shoulders;
- Then put your weight on your heel;
- Move your hips forward to bring your hands back above your head.
- Keep your arms in a straight position until you reach the highest point.
TRX exercises for a flat stomach: One of the TRX movements for the abdomen and flank is the TRX climbing movement.
- To perform this movement, you should lie on the floor with your back to the TRX strap. (In this position, the stomach is facing the ground.)
- Now hook the legs to the handles of the strap and place the hands flat and straight under the shoulders on the floor.
- The body should be completely straight so that no arch should be seen in the torso.
- Now you have to bring the knee of the left leg to the elbow of the left hand and then return to the initial position.
- After doing this, bring the right knee to the right elbow and return to the initial position and repeat these movements.
- When you master this exercise correctly, you can increase the speed of the exercise (leg movements).
Important Points To Start TRX Exercises for Seniors
To start trx exercises for seniors, people should pay attention to a series of important points and follow them, some of which include the following:
- One of the important points is that elderly and middle-aged people should make sure that the straps are strong and stable before using TRX straps. Because the straps are not in place, it is very dangerous and hanging from them will cause serious injuries to people. So, to be sure of this, seek the help of an expert.
- Another important point for starting TRX sports is choosing a competent sports coach. In fact, people should refrain from doing ready-made exercises and do the exercises that the sports coach determines.
- Before any physical activity, it is necessary to warm up your body sufficiently. Warming up is important as an adaptation for the whole body to perform physical movements and intense exercises. Greater flexibility and mobility can reduce the risk of injury.
- When people do TRX exercise, if they feel pain in an area of the body such as the back or knee, they should stop the exercise and consult their doctor and exercise coach.
- Elderly people who have a special disease should consult a specialist doctor before doing TRX exercise and if the doctor agrees, they should do this exercise.
Concluding Remarks
In this article, we introduced some of the best and simplest trx exercises for seniors. TRX means “total body resistance training” and is considered a new sport that has many fans. Using your body weight, exercise will increase your physical strength, balance and flexibility; On the other hand, TRX helps a lot to strengthen the strength of the middle body and the strength of the joints. It is better to do TRX exercises under the supervision of a trainer and enjoy its benefits.
FAQs
Is It True To Lose Weight With TRX?
TRX is a sport and it is the property of exercise, fitness and getting closer to the ideal weight and body. Since TRX exercises are resistance exercises, they build muscle in you, and this raises your body’s metabolism. If your goal of doing trx is to lose weight, you should combine your workouts with a regular meal plan to get faster and better results. Three one-hour training sessions per week, along with a proper diet, will bring you to the desired result very soon.
TRX Exercise Is Suitable for Whom?
TRX exercise is suitable for everyone. It doesn’t matter if you are an athlete or have just started exercising, in any case, you can do the exercises of this sport and after some time, you will gain more strength.
What Should We Eat Before TRX Exercise?
Before starting exercise, it is better to use complex carbohydrates such as bread, cereals, low-fat and fat-free yogurt, low-fat pasta, rice, vegetables and fruits. Also, before exercise, it is better to use less protein and saturated fats and go for carbohydrates to provide more energy. Consuming a piece of fruit such as apples and bananas 10 to 15 minutes before exercise can also help increase the body’s energy.