The best TRX hanging loop exercises for back muscle training

Tired of tilt and pull-ups? Try trx exercises for pumping back muscles!

Your body is amazing. It consists of 206 bones, more than 600 muscle, billions of cells, dozens of organs and lots of hormones. But, despite all the complexity, it is illegible. It does not distinguish traction upper block on a modern simulator from pull-ups on a branch tree. The body simply responds to the load and when it is sufficient Intensity takes on strength and attractive appearance.

To pump muscle, you don’t need an expensive, intricate sports inventory. Instead of barbells, dumbbells and exercise machines, you can use own body weight!

Good opportunities for training men at home, offer hanging TRX-loops, by the way they are perfect for girls. With their using the help you can pump up various muscle groups depending on body position. In this article we will look at the best exercises with TRX loops for pumping massive back muscles.

• What are TRX loops?
• Back muscle anatomy
• The best exercises with TRX loops for the back
  • 1 – Horizontal pull-ups
  • 2 – Thrust with one hand
  • 3 – Craving
  • 4 – Jerk pull with a turn of the body
  • 5 – Pullups
  • 6 – Hands apart
  • 7 – Y-breeding hands
  • 8 – Thrust to the face with a turn of the hands
  • 9 – Weighted inclines
  • 10 – Bridge for the back
  • Question answer
    • Can I build muscle with the TRX loop?
    • I don’t have TRX loops. How can I replace them?
    • How to add load to TRX loop exercises?
    • Do TRX loop exercises work on core muscles?
• Conclusion

What are TRX loops?

TRX hinges consist of two slings, semi-circular handles and anchor fastening. The idea of ​​their development belongs to the former US Navy unit commander Randy Hetrick. Difficulties maintaining physical fitness in the absence of proper sports equipment pushed him to the invention of outboard simulator. In 2005, Hetrick began developing the simulator with various functions that the military could put in a bag and take it with you everywhere.

Hanging simulators quickly became popular not only in the army, but also beyond. They are used for training in gyms, law enforcement, professional sports, educational institutions, in crossfit and at home.

Lightweight, compact, easy to carry, TRX hinges allow you work out almost any muscle. Although the load is limited with your weight, you can change the angle of the body to facilitate or complications of exercise.

Suspended fitness equipment perfectly pump the upper back and are an alternative to more traditional methods: pull-ups, traction of the upper and lower blocks, traction in the slope.

Back muscle anatomy

Before you begin exercises on your back, you need to know which muscles are part of this important group. The components of the dorsal muscles perform various functions. Understanding of principles anatomy and physiology will help you determine the best exercises for balanced, effective complex.

The main back muscles are listed below.

The widest: located on the sides of the back from axillary hollows to the lower back and grab ribs. Well developed muscles have the shape of wings. Perform the following functions:

• shoulder cast
• shoulder extension
• internal rotation of the shoulder.

Trapezius: form a large paired muscle in diamond shaped upper back. Responsible for shoulder work belt consisting of shoulder blades and collarbones. Divided into three groups performing various functions:

• upper section – raising the shoulder girdle
• middle section – mixing of the shoulder blades
• lower section – lowering the shoulder girdle

Diamond-shaped: small muscles located between the shoulder blades under the middle section of the trapezius muscles. Together with trapezius muscles are responsible for the reduction of the shoulder blades.

The muscles that straighten the spine: are located on the sides of the spine. Their main function is straightening. body. They help hold your back while doing deadlift, Squats and deadlifts. Weak straightening muscles of the spine – A common cause of back pain. With her you can fight by strengthening these muscles.

The best exercises with TRX loops for the back

Now that you’ve become familiar with muscle structure and function back, it’s time to move on to their study. Below are the best back exercises with the TRX pendant. You can complement them regular workouts or use them as independent complex.

1 – Horizontal pull-ups

If you will only perform one exercise on your back with hanging simulator, stop there. It is working the broadest, middle section of the trapezius muscle and rhomboid, involves the muscles responsible for straightening the spine. This is a great alternative to traction in the tilt and traction of the lower unit.

Execution technique

1. Fix the pendant simulator so that the handles are on belt level. Sit on the floor beneath it. Grab the arms straighten your arms. Place your feet on the floor and raise your pelvis. Lap, hips and shoulders should be in a straight line.
2. Straining the torso and not losing the straightened position of the body, bend hands and pull the body to the arms. Try to keep your elbows closer to torso, wrists should be straightened.
3. Straighten your arms and repeat.
4. Exercise can be facilitated by bending your legs, and complicated by placing feet on a bench or performing it in a weighting vest.

2 – Thrust with one hand

Many will be surprised, but exercises on the suspended simulator can perform with one hand. You just need to thread one loop into another. This exercise replaces the dumbbell pull with one hand. It will balance load on the left and right parts of the body.

Execution technique

1. Fix the pendant simulator so that the handles are on belt level. Grasp the handles with one hand and lean back back. Straighten your legs, feet pressed to the floor.
2. Bend your arm and, without turning your shoulders and hips, pull yourself towards handle. Straighten your hand and repeat. When you finish the approach change hand and do the same number of repetitions to another side.
3. You can complicate the exercise by lowering the loops lower and stronger leaning back. To reduce the load, lift the hinges higher and deviate less.

3 – Craving

Craving for the face is usually performed on a crossover simulator. it exercise works out all the muscles in the area of ​​the shoulder blades: rhomboid and middle section of the trapezius, and also involves the rear deltoid. It is useful not only for pumping the upper muscles back, but also for good posture.

Execution technique

1. Grasp the handles and lean back with outstretched arms. The palms are facing down.
2. Bending the divorced elbows, pull the straightened body. Head should be between the handles. The neck is straightened, the head is not forward cant.
3. Straighten your arms and repeat.
4. To make it harder, move your feet further and lean more back. The lightweight option is to adopt a more vertical position.

4 – Jerk pull with a turn of the body

Exercise works out all the muscles of the back and gives a good load. on the muscles of the cortex and biceps, and also requires coordination of movements. Start this advanced exercise only after mastering traction with one hand.

Execution technique

1. Take the position as if you were pulling with one hand (exercise number 2). Pull out your free hand towards the floor.
2. Bending the working arm at the elbow, jerk the opposite hand up along the slings. Turn your shoulders to stretch higher.
3. Turn around at the waist to the starting position, straightening the working hand and reaching for the other to the floor.
4. Elongation of the slings complicates the exercise, shortening – facilitates.

5 – Pullups

Pull-ups are a classic exercise for the back, working the latissimus muscles and the lower trapezius, and also biceps. You cannot skip this exercise when working with with your back. Pull-ups on the outboard simulator are easier than usual, as feet remain on the floor.

Execution technique

1. Lock the hinges in such a position that, sitting under them, you could reach them with outstretched arms.
2. Holding the arms and legs, bend your arms and pull yourself up. The wrists can be rotated as you wish.
3. Straighten your arms and repeat.
4. You can give a strong additional load if you tear off your legs from the floor.

6 – Hands apart

Many people think that hand breeding, usually performed with dumbbells or on a special simulator, works out only the back deltoid muscles. This is a rather difficult exercise to do and with a suspended simulator. It is working on the middle section. trapezius and rhomboid muscles, which makes it useful for posture.

Execution technique

1. Grasp the handles. Put one foot after another for equilibrium. Lean back and straighten your arms.
2. Spread your arms straight and tighten your chest. Neck straighten, do not tilt your head forward. Pull your shoulders down and back.
3. Return to starting position and repeat.
4. Put more emphasis on your legs for easier exercise, less – for complication.

7 – Y-breeding hands

The exercise works out the middle and lower trapezius muscles, rhomboid and posterior deltoid. Also uses muscles straightening the spine. This is a great posture exercise.

Execution technique

1. Grasp the handles and lean back. Start with slight slope: difficult exercise. Pull your arms forward on shoulder height.
2. Extend the arms straightened at the elbows and wrists, lifting above the head (the body should take the form of the letter Y).
3. Return to starting position and repeat.
4. To facilitate the exercise, place one foot after the other and put more emphasis on the hind leg.

8 – Thrust to the face with a turn of the hands

To exercise number 3, you can add additional movement. It turns out a difficult but effective exercise for the upper part backs. It works on the middle section of the trapezius muscles, rhomboid, posterior deltoid, muscles that straighten the spine, and biceps, useful for posture and shoulder girdle.

Execution technique

1. Grasp the handles, lean back with straightened hands. Bending your arms, pull yourself towards the arms. Bending should occur at the elbows, keep your wrists straight.
2. From this position, turn your forearms up so that your palms were facing forward.
3. Slowly lower your forearms, straighten your arms and repeat.
4. To facilitate the exercise, place one foot after the other and put more emphasis on the hind leg.

9 – Weighted inclines

Barbell tilt – a classic exercise for the back and biceps thighs, despite disputes over its injury hazard. Although there is a risk if performed incorrectly, exercise useful for pumping back muscles, and the version with a pendant much safer.

Read: How to Increase Deadlift Results.

Execution technique

1. Grasp the handles and hold them above your head. Slings should be pulled parallel to the floor. Tighten the press, look straight forward. This is the starting position.
2. Take your pelvis back, lowering your hands. The body must take shape знака <.
3. Return the pelvis and hands to their original position. Repeat.

10 – Bridge for the back

This static exercise works on muscles that straighten. the spine, buttocks and biceps of the thigh, it is also called the gluteus bridge. Since the exercise is not dynamic, it is gentle for the spine and is suitable for people with back pain. Of course, if you have had or have injuries, you first need to consult a doctor.

Execution technique

1. Sit on the floor and fasten your feet in loops. Heels must firmly lie in them. Lie on the floor and straighten your legs.
2. Transferring weight to the heels, tear the body off the floor. Arms outstretched up. Throughout the approach, the body should be straightened and tense.
3. Lower your back to the floor and rest.

Question answer

Can I build muscle with the TRX loop?

Yes! The body does not distinguish whether you exercise with dumbbells, rods or loops. If you give enough load, you can build muscle. Sound unconvincing? Efficiency Such exercises can be proved by the example of gymnasts. They are many train on the rings, and this is a more advanced version of exercises with hanging simulators.

I don’t have TRX loops. How can I replace them?

In some cases, they can be replaced by another sports inventory. Exercises such as craving for the face are performed on cable simulator. A pelvic lift can be done using benches. You can make loops yourself from a rope or rope and attach handles to them. Also, in addition to the TRX loops, there are budget options for suspended simulators.

How to add load to TRX loop exercises?

Most TRX exercises can be complicated by adjusting the length. sling. You can also move your feet further for greater tilt. back: pulling up the body will be harder. Necessary experiment to understand how to complicate or Simplify selected exercises. But most of them can adapt to your level of fitness.

Some do exercises with TRX loops in weight vest. Just make sure the mount will withstand additional load.

Do TRX loop exercises work on core muscles?

Most TRX loop exercises besides a specific group muscles, and the muscles of the cortex are also being worked out, since you have to hold the body straightened while moving arms and legs. Muscle bark can be involved in varying degrees, but in all exercises it is necessary to strain the press.

Conclusion

Exercises with hanging simulators are not without reason common in military: they work! With TRX loops or other light and you can work out a compact suspended simulator any muscles without a barbell, dumbbells and special simulators.

Even if you go to the gym, you can diversify workouts by adding exercises with loops TRX