{"id":28209,"date":"2024-06-01T08:00:00","date_gmt":"2024-06-01T05:00:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=28209"},"modified":"2024-06-01T08:16:15","modified_gmt":"2024-06-01T05:16:15","slug":"trx-suspension-training","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/trx-suspension-training\/","title":{"rendered":"TRX Suspension Training"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"28209\" class=\"elementor elementor-28209\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b60dd20 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"5b60dd20\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-53ff55ae\" data-id=\"53ff55ae\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4704e880 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"4704e880\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">TRX Suspension Training<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-703b45cf elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"703b45cf\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>June 1, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f1ec9c9 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"5f1ec9c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhat is TRX Suspension Training?  What are the benefits of TRX? How does TRX work? How is TRX different from strength training?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1e5ddef5\" data-id=\"1e5ddef5\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7b6698da elementor-widget elementor-widget-spacer\" data-id=\"7b6698da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-22c60a3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"22c60a3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-142e865\" data-id=\"142e865\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-13724d82 elementor-widget elementor-widget-text-editor\" data-id=\"13724d82\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-13724d82{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0038f0d elementor-widget elementor-widget-video\" data-id=\"0038f0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=VE6wZv6pI-0&quot;,&quot;lazy_load&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-no-translation=\"\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-0038f0d{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a77da52 elementor-widget elementor-widget-text-editor\" data-id=\"a77da52\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-a77da52{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-28c315f elementor-widget elementor-widget-text-editor\" data-id=\"28c315f\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-28c315f{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd5a6e0 elementor-widget elementor-widget-video\" data-id=\"cd5a6e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=VE6wZv6pI-0&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-no-translation=\"\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-cd5a6e0{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-15eff3a elementor-widget elementor-widget-text-editor\" data-id=\"15eff3a\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-15eff3a{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-abea1ac elementor-widget elementor-widget-text-editor\" data-id=\"abea1ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Most people think strength training is just lifting weights using free weights or machines.<\/p><p>However.<\/p><p>There are other types of strength training that, depending on your goals, can be just as useful or can help you achieve even better results.<\/p><p>This article is about one of them &#8211; TRX Suspension Training.<\/p><pre>\u00a0<\/pre><h2>What is TRX?<\/h2><p>TRX (Total (Body) Resistance eXercises) is a training method designed primarily to improve body strength, stability and cardiovascular health. This is done without traditional weight lifting &#8211; using only a simple suspension system (strong, adjustable straps similar to a marine parachute harness) and your body weight.<\/p><p>Virtually any exercise you do without a TRX, such as planks or push-ups, squats or abdominal crunches, you can make more challenging with a TRX and thus provide an effective strength workout in a relatively shorter time.<\/p><p>The main advantages of TRX are:<\/p><ul><li>Different muscle groups are engaged at the same time and the core muscles are involved in all exercises to stabilise the body.<\/li><li>The TRX is ideal for full-body workouts as it can perform hundreds of different exercises.<\/li><li>The exercises can be easily adapted to different fitness levels, from beginners to advanced athletes.<\/li><li>The TRX system is lightweight and space-saving so you can work out virtually anywhere &#8211; at home, outdoors or in the gym.<\/li><\/ul><pre>\u00a0<\/pre><p>TRX Suspension Training is essentially a <a href=\"https:\/\/dietsabc.com\/en\/sport\/functional-workouts\/\">functional workout<\/a> in which the human body&#8217;s weight provides resistance.<\/p><pre>\u00a0<\/pre><h2>TRX History<\/h2><p>The TRX workout system was developed in the late 1990s by Marine Corps Unit Commander Randy Hetrick to keep himself in good physical shape in remote locations where access to traditional gym equipment is limited.<\/p><p>The first TRX system was made in 1997 from a jiu-jitsu belt and a parachute harness.<\/p><p>The prototype was primitive but functional allowing efficient performance of varied exercises.\u00a0 Hetrick shared his concept with his teammates who liked the practicality and effectiveness of the approach.<\/p><p>In 2004 Randy Hetrick officially founded Fitness Anywhere, Inc., which later became TRX Training. The company begins manufacturing and selling a commercial version of TRX (the TRX Suspension Trainer), promoting it to commanders of elite Army units and other military personnel.<\/p><p>In 2005, TRX also appeared on the fitness market. Among the first buyers are fitness professionals, personal trainers and athletes.<\/p><p>2007 TRX started to gain popularity in the fitness community at large. The company launches professional education and certification programmes for trainers.<\/p><p>Within five years TRX already had more than one million users in over 60 countries. By 2014, in its ninth year of operation, TRX had annual revenues of almost 50 million US dollars.<\/p><pre>\u00a0<\/pre><h2>How does TRX work?<\/h2><p>TRX forces the body to work in conditions of instability and to stabilise the body, you need to engage the deep muscles continuously.<\/p><p>Therefore.<\/p><p>You don&#8217;t just train strength or endurance, but also flexibility, balance and coordination.<\/p><p>The degree of difficulty of an exercise depends on how you position your body &#8211; the more horizontal your body is to the ground, the more difficult the exercise will be (more weight is being lifted).<\/p><p>To ensure that your muscles are working efficiently, keep the tension on and keep the TRX straps tight all the time.<\/p><p>Move slowly and deliberately, concentrating on the correct execution of the exercise. A continuous flow of movement ensures a high heart rate throughout the workout, allowing you to develop strength and coordination and burn maximum <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/calorie-counting-and-weight-loss\/\">calories<\/a> at the same time.<\/p><p>Breathe evenly, exhaling at exertion (e.g. pulling or pushing) and inhaling as you return to the starting position.<\/p><p>Start with basic exercises and gradually increase the difficulty and intensity as you master the system.<\/p><p>Listen to your body &#8211; avoid over-exertion and stop if you feel pain or discomfort beyond normal muscle fatigue.<\/p><p>Here are some examples of TRX exercises.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc5074f elementor-widget elementor-widget-video\" data-id=\"bc5074f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=VE6wZv6pI-0&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-no-translation=\"\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-df32c1a elementor-widget elementor-widget-text-editor\" data-id=\"df32c1a\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>How is TRX different from traditional strength training?<\/h2><p>While both TRX and traditional <a href=\"https:\/\/dietsabc.com\/en\/sport\/14-proven-benefits-of-strength-training\/\">strength training<\/a> are designed to improve fitness, their approaches, equipment, and benefits differ significantly.\u00a0<\/p><p>Here are the main differences between TRX and traditional strength training:<\/p><table><tbody><tr><td width=\"232\"><p><strong>\u00a0<\/strong><\/p><\/td><td width=\"232\"><p style=\"text-align: center;\"><strong>TRX<\/strong><\/p><\/td><td width=\"232\"><p style=\"text-align: center;\"><strong>Strength training<\/strong><\/p><\/td><\/tr><tr><td width=\"232\"><p>Equipment<\/p><\/td><td width=\"232\"><p>TRX Suspension Trainer &#8211; straps with adjustable length and handles for arm and\/or leg support.<\/p><\/td><td width=\"232\"><p>Free weights (dumbbells, barbells, kettlebells) and machines.<\/p><\/td><\/tr><tr><td width=\"232\"><p>Availability<\/p><\/td><td width=\"232\"><p>The TRX system is lightweight and portable, so it&#8217;s easy to use virtually anywhere.<\/p><\/td><td width=\"232\"><p>Almost only in gyms.<\/p><\/td><\/tr><tr><td width=\"232\"><p>Resistance provided by<\/p><\/td><td width=\"232\"><p>Your body weight. Resistance is adjusted by changing the angle of the body to the ground.<\/p><\/td><td width=\"232\"><p>Free weights and machines. Resistance is adjusted by changing the weight of the barbell, dumbbells, etc., or the settings of the machines.<\/p><\/td><\/tr><tr><td width=\"232\"><p>Variety of exercises<\/p><\/td><td width=\"232\"><p>Wide range of exercises that engage several muscle groups simultaneously.<\/p><\/td><td width=\"232\"><p>Wide range of exercises targeting specific muscles or muscle groups.<\/p><\/td><\/tr><tr><td width=\"232\"><p>Focuses on<\/p><\/td><td width=\"232\"><p>Improvement of functional strength, flexibility, balance and stability.<\/p><p>\u00a0<\/p><p>Suitable for full-body training and improving athletic performance.<\/p><\/td><td width=\"232\"><p>Muscle mass and maximal strength development.<\/p><p>\u00a0<\/p><p>Effective for <a href=\"https:\/\/dietsabc.com\/en\/diets\/body-recomposition\/\">changing body composition<\/a> and addressing the weakness of specific muscles.<\/p><\/td><\/tr><tr><td width=\"232\"><p>Benefits<\/p><\/td><td width=\"232\"><p>TRX exercises mimic everyday movements, increasing functional strength and improving endurance, stability, balance, coordination and flexibility.<\/p><p>\u00a0<\/p><p>The constant involvement of the core muscles helps increase their strength, resulting in improved body stability.<\/p><\/td><td width=\"232\"><p>Effective for <a href=\"https:\/\/dietsabc.com\/en\/sport\/workout-program-for-the-best-results\/\">building maximum strength, power and muscle mass<\/a> through <a href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-develop-muscle-strength-and-endurance\/\">progressive overload<\/a>.<\/p><p>\u00a0<\/p><p>Allows isolation of specific muscles or muscle groups useful for increasing muscle mass and preventing imbalances.<\/p><p>\u00a0<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/diets\/body-recomposition\/\">Easy to follow progress<\/a> by gradually increasing weights.<\/p><\/td><\/tr><tr><td width=\"232\"><p>Limitations<\/p><\/td><td width=\"232\"><p>Although TRX is effective for developing functional strength and endurance, it is less effective than strength training for developing maximal strength and muscle mass, as it is more difficult to isolate and target specific muscles with TRX.<\/p><\/td><td width=\"232\"><p>Requires expensive equipment of various types, which may not always be available.<\/p><p>\u00a0<\/p><p>Although many traditional strength exercises engage the core muscles, they are less effective than TRX for training them.<\/p><\/td><\/tr><tr><td width=\"232\"><p>Risk of injury<\/p><\/td><td width=\"232\"><p>The risk of injury can be higher, especially if the exercises are performed incorrectly (the person is not able to provide the stability and balance needed to perform them correctly).<\/p><\/td><td width=\"232\"><p>The risk of injury can be significant, especially if large free weights are used and the exercises are performed incorrectly.<\/p><\/td><\/tr><tr><td width=\"232\"><p>Suitability for beginners<\/p><\/td><td width=\"232\"><p>Although TRX is adaptable to all fitness levels, it can be more challenging for beginners, as good coordination and balance are needed to perform the exercises correctly.<\/p><\/td><td width=\"232\"><p>For beginners, it is safer to use exercise machines<\/p><p>as they make it easier to perform the exercises correctly.<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>How often should you TRX?<\/h2><p>This is one of the most frequently asked questions regarding any type of exercise.<\/p><p>And.<\/p><p>There is no definitive answer &#8211; it depends on your goals, fitness level and lifestyle (how much time you can or want to spend training).<\/p><p>Whether your goal is to increase your body mass, become slimmer, lose weight, become stronger, increase your endurance or develop sport-specific qualities, if you want to achieve results as quickly as possible &#8211; regularity is key.<\/p><p>In other words, to achieve the best possible results and to achieve them faster, you need a systematic approach and a training programme that precisely defines parameters like:<\/p><ol><li>Frequency &#8211; how many times a week the workouts are performed.<\/li><li>Intensity &#8211; how intense the workouts are (what exercises are performed and at what pace).<\/li><li>Time &#8211; the average duration of the workouts.<\/li><li>Type &#8211; the type of workouts (TRX, <a href=\"https:\/\/dietsabc.com\/en\/sport\/hiit-workouts\/\">HIIT<\/a>, <a href=\"https:\/\/dietsabc.com\/en\/sport\/cardio-workout\/\">cardio<\/a>, etc.).<\/li><\/ol><pre>\u00a0<\/pre><p>As you can see, the type of workout is only one part of the training programme.<\/p><p>People come to me mainly to reduce <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/types-of-body-fat\/\">body fat<\/a> and\/or increase muscle mass.<\/p><p>And.<\/p><p>In both cases, the first and foremost prerequisite is &#8211; proper nutrition.<\/p><p>The second is &#8211; adequate training load and enough rest (the time your body needs to recover after a workout). The optimal load and time required for rest is very individual for each of us.<\/p><pre>\u00a0<\/pre><p>General recommendations could be:<\/p><ul><li>If you are a beginner or getting back into shape, start with training three days a week.<\/li><li>Train for 40 to 60 minutes per session. Take at least one day to rest between workouts.<\/li><li>As your fitness improves, increase the intensity of the workouts &#8211; perform the exercises with your body closer to the ground, decrease your stability or a combination of both.<\/li><li>As you progress, you can add one more workout per week.<\/li><\/ul><pre>\u00a0<\/pre><p>There are some general guidelines you can use to increase strength, burn fat and improve overall performance and endurance:<\/p><ul><li>Focus on developing strength in a few workouts each week (choosing exercises where the body is closer to the ground and performing them at a slow pace to increase time under tension).<\/li><li>To improve cardiovascular and muscular endurance, include periods of high intensity in some of your workouts. The best way to do this is to combine TRX and <a href=\"https:\/\/dietsabc.com\/en\/sport\/hiit-workouts\/\">HIIT workouts<\/a>.<\/li><li>Alternate upper and lower body exercises or push and pull exercises.<\/li><li>Remember to warm up before and after TRX workouts too.<\/li><\/ul><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>TRX allows you to develop overall functional strength, endurance, coordination, flexibility and balance by using only your body weight and the suspension straps.<\/p><p>TRX is also a low-impact workout (less stress on the joints and generally kinder to the body) and is therefore suitable for people of all fitness levels and abilities.<\/p><p>And.<\/p><p>No matter how busy you are, you can definitely schedule 40-60 minutes for a good workout.<\/p><p>In other words, there is only one obstacle to improving your health and fitness &#8211; reluctance.<\/p><pre>\u00a0<\/pre><p>Eat tasty, eat balanced, move and &#8211; be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a93572a elementor-widget elementor-widget-toggle\" data-id=\"2a93572a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-7141\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-7141\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-7141\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-7141\"><p><a href=\"https:\/\/www.trxtraining.com\/\" target=\"_blank\" rel=\"noopener\">trxtraining.com<\/a><\/p><p><a href=\"https:\/\/hh.diva-portal.org\/smash\/record.jsf?pid=diva2%3A529123&amp;dswid=-2348\" target=\"_blank\" rel=\"noopener\">Examining muscle activation for Hang Clean and three different TRX Power Exercises: A validation study<\/a><\/p><p><a href=\"https:\/\/www.researchgate.net\/publication\/367372935_Eight_Weeks_of_TRX_Suspension_Training_Effects_on_Muscular_Power_and_Performance_Level_of_some_Kip_Skills_in_Gymnastics\" target=\"_blank\" rel=\"noopener\">Eight Weeks of TRX Suspension Training Effects on Muscular Power and Performance Level of some Kip Skills in Gymnastics.<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21217529\/\" target=\"_blank\" rel=\"noopener\">The effectiveness of traditional and sling exercise strength training in women<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4833470\/\" target=\"_blank\" rel=\"noopener\">TRX Suspension Training: A New Functional Training Approach for Older Adults \u2013 Development, Training Control and Feasibility<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9362890\/\" target=\"_blank\" rel=\"noopener\">Efficacy of a 6-Week Suspension Training Exercise Program on Fitness Components in Older Adults<\/a><\/p><p><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2006\/05001\/Sling_Exercise_Training_Improves_Balance,_Kicking.1945.aspx\" target=\"_blank\" rel=\"noopener\">Sling Exercise Training Improves Balance, Kicking Velocity, and Torso Stabilisation Strength in Elite Soccer Players<\/a><\/p><p><a href=\"https:\/\/ap-st01.ext.exlibrisgroup.com\/61USC_INST\/upload\/1717064648072\/PDF%20-%20Published%20Version%20%28Open%20Access%29.pdf?Expires=1717064768&amp;Signature=l-CA4evC4iGHyr-9Q9vEt2tO~bPeT6IzUTvA38HYob5P5CMh8bJ-FY9ghnGtLU5gtI9VdqFzWhdLVk1IZs-dhASpBplCmub5yytCoBbLTeF~W3TZj90F3-Ie7XFmMowFTymOWvwO0DfbbAJGDNKkKeMuotCOJq029QNMlOaa6JV89FcVIz-B9MtDhjh0~I7-fgpWCd0a4w3mew2789pDyYt3F7TuJClVktx4FeMBV33VrzY6h0UjC1PG7KMR5pAQ9eBpRAaAklsupBxoWpjLwGkvtw8rFPaH6e06jZXOf9ipFVZmI1F0cW7Jgp-4aPjw7QXOC3SMvCAerCfvLO3X9Q__&amp;Key-Pair-Id=APKAJ72OZCZ36VGVASIA\" target=\"_blank\" rel=\"noopener\">Effects of trx versus traditional resistance training programs on measures of muscular performance in adults<\/a><\/p><p><a href=\"https:\/\/ijrep.org\/wp-content\/uploads\/2018\/01\/esmithet_al_spring2016.pdf\" target=\"_blank\" rel=\"noopener\">The Acute and Chronic Health Benefits of TRX Suspension Training\u00ae in Healthy Adults<\/a><\/p><p><a href=\"https:\/\/www.acefitness.org\/continuing-education\/certified\/november-2016\/6102\/ace-sponsored-research-investigating-the-acute-and-chronic-health-benefits-of-trx-suspension-training\/\" target=\"_blank\" rel=\"noopener\">Investigating the Acute and Chronic Health Benefits of TRX\u00ae Suspension Training\u00ae<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-73c531ce elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"73c531ce\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-19c51e6e\" 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102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-236d618c\" data-id=\"236d618c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-71f7e29b elementor-widget elementor-widget-heading\" data-id=\"71f7e29b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div 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class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-24454 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-dzila-muskulatura\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/a-comprehensive-guide-to-core-training\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/celvedis-dzilas-muskulaturas-trenesanai-256x300.jpg\" class=\"attachment-medium size-medium wp-image-24455\" alt=\"A comprehensive guide to core training\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/celvedis-dzilas-muskulaturas-trenesanai-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/celvedis-dzilas-muskulaturas-trenesanai-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/celvedis-dzilas-muskulaturas-trenesanai.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/a-comprehensive-guide-to-core-training\/\">\n\t\t\t\tA comprehensive guide to core training\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What are the core? What do it do? How can you strengthen it to improve posture and reduce - for example - back pain?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/a-comprehensive-guide-to-core-training\/\" aria-label=\"Read more about Visaptvero\u0161s ce\u013cvedis dzi\u013c\u0101s muskulat\u016bras tren\u0113\u0161anai\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-35115 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-dietas category-pareizs-uzturs category-veseligs-uzturs tag-domasanas-kludas tag-kognitivie-kroplojumi\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/mindset-is-sabotaging-your-weight-loss\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2026\/01\/Domasanas-kludas-kas-trauce-tievet-256x300.jpg\" class=\"attachment-medium size-medium wp-image-35116\" alt=\"Mindset Is Sabotaging Your Weight Loss\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2026\/01\/Domasanas-kludas-kas-trauce-tievet-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2026\/01\/Domasanas-kludas-kas-trauce-tievet-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2026\/01\/Domasanas-kludas-kas-trauce-tievet.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/mindset-is-sabotaging-your-weight-loss\/\">\n\t\t\t\tMindset Is Sabotaging Your Weight Loss\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Discover how cognitive distortions and black-and-white thinking trap you in a cycle of failure \u2014 and how to break free for good.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/mindset-is-sabotaging-your-weight-loss\/\" aria-label=\"Read more about Dom\u0101\u0161anas k\u013c\u016bdas, kas trauc\u0113 tiev\u0113t\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-26265 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi category-svara-samazinasana tag-svara-samazinasana tag-tievesana tag-vielmaina\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/surprising-findings-about-metabolism\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Atklajumi-par-vielmainu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-26266\" alt=\"Surprising findings about metabolism in the different stages of our lives\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Atklajumi-par-vielmainu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Atklajumi-par-vielmainu-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Atklajumi-par-vielmainu.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/surprising-findings-about-metabolism\/\">\n\t\t\t\tSurprising findings about metabolism in the different stages of our lives\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>At what age does metabolism peak? When and how fast does it start to slow down? How does it affect our weight?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/surprising-findings-about-metabolism\/\" aria-label=\"Read more about P\u0101rsteidzo\u0161i atkl\u0101jumi par vielmai\u0146u da\u017e\u0101dos m\u016bsu dz\u012bves posmos\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-22956 post type-post status-publish format-standard has-post-thumbnail hentry category-pareizs-uzturs category-veseligs-uzturs tag-ka-est-veseligi-esot-cela tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/pareizs-uzturs\/how-to-eat-healthy-on-the-go\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela-256x300.jpg\" class=\"attachment-medium size-medium wp-image-22957\" alt=\"How to eat healthy on the go\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/pareizs-uzturs\/how-to-eat-healthy-on-the-go\/\">\n\t\t\t\tHow to eat healthy on the go\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to eat healthily and not overeat when eating out, travelling, parties, hotels ...<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/pareizs-uzturs\/how-to-eat-healthy-on-the-go\/\" aria-label=\"Read more about K\u0101 \u0113st vesel\u012bgi esot ce\u013c\u0101\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b55ae60 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b55ae60\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-216ab50a\" data-id=\"216ab50a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-91dfc9b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"91dfc9b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-66d7aebd\" data-id=\"66d7aebd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-427c8751\" data-id=\"427c8751\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>What is TRX Suspension Training?  What are the benefits of TRX? How does TRX work? How is TRX different from strength training?<\/p>","protected":false},"author":25,"featured_media":28210,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[],"class_list":["post-28209","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/28209","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=28209"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/28209\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/28210"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=28209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=28209"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=28209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}