Treino em Suspensão: Treinar Nunca foi tão Fácil

A single piece of equipment that allows for a wide variety of exercises—that is the promise of suspension training.

Curious?

Suspension training, also known as TRX training, is quite comprehensive and accessible.

With suspension training, you can work your entire body, taking your physical ability into account, whether you want to work multiple muscles simultaneously or isolate a specific muscle.

The origin of suspension training is quite curious and unexpected…

It’s related to the demanding training program of the SEALs—yes, the soldiers of the United States Navy.

The goal was to create a type of workout that could be performed anywhere, using equipment that was easy to use, allowed for a variety of exercises, and, of course, was also easy to transport.

Maintaining physical fitness is essential for a soldier, so suspension training was the method found to help achieve this.

The system transforms a person’s body weight into variable resistance based on their physical condition. Additionally, each user can choose the difficulty level of the exercises performed simply by adjusting their body position.

How does suspension training work?

Suspension training is performed using suspension straps, which are a lightweight and easy-to-carry piece of equipment.

They consist of nylon straps attached to a hook, allowing for hundreds of exercises.

All of this is done using your own body weight.

In this sense, using them allows for very comprehensive workouts tailored to each person’s needs and abilities.

After all, we’re talking about using just two straps and their respective anchors, which fit into a small bag and can be taken anywhere—whether to the gym, at home, or even outdoors, if that’s where you prefer to train.

10 Benefits of Suspension Training

Among the most notable benefits of suspension training, these are sure to catch your attention.

Take note!

• Tone and strengthen your muscles;
• Increase strength, endurance, and balance;
• Get a full workout in a short amount of time;
• Prevent injuries, as it is fully adaptable to the individual and has a low impact on the joints;
• Since it’s a full-body workout that engages many muscles simultaneously, it helps burn more calories;
• Activate and strengthen your core;
• Help correct poor posture, which can lead to certain types of pain;
• You can create a circuit of exercises to also strengthen your cardiovascular system;
• It can be combined with other sports accessories—such as a weight vest or ankle weights (if you want to increase the intensity of your workout);
• Suitable for people of all ages and fitness levels.

Exercises with suspension straps: Some great ones to get started

Want to train with suspension bands but don’t know where to start?

Don’t look at the straps as if they were the enemy—quite the opposite: you’ll see how they’ll work wonders for you, both physically and mentally.

Exercises for shoulders and back

We’ll start by “flying” with the straps. Let us explain: this exercise is called “flights” and works your back and shoulders.

Start by gripping the handles of the bands with your palms facing each other, leaning back until your body weight is on your heels.

Keep your torso at a diagonal angle, and your arms should remain straight at all times.

Another exercise (this one more focused on the back) is the row. Keep your arms straight, then pull your elbows toward the bands.

If you want to increase the difficulty, you can also do one-arm rows.

Another variation of the row involves performing the exercise with your feet elevated on a bench.

Exercises for the triceps

For the triceps, the “skullcrusher” is an excellent exercise that places constant tension on the muscle.

To perform it, stand with your back to the machine, holding the handles with your arms extended forward, at shoulder height.

Lean forward, bending your elbows and bringing your hands close to your forehead.

Biceps exercises

To work your biceps, of course, we have the bicep curl.

Stand facing the bands, grip the handles, and let your body drop until your arms are fully extended. Then, simply perform the curl motion, fully bending your elbows.

Chest exercises

You can also do push-ups with the suspension straps.

This is just one variation of this exercise, and to start, place your feet shoulder-width apart, holding the handles with your palms facing down.

Next, lean forward so that you are positioned diagonally. Then, bend your elbows and lower your chest until it is in line with your hands and your elbows are at an angle of about 90 degrees. To finish, extend your elbows, engaging your chest, triceps, and shoulders, until you return to the starting position.

In addition to push-ups, you can also do flys by following the same steps above. However, instead of doing a push-up, you’ll be opening your arms, keeping your elbows slightly bent, as if you were doing flys with dumbbells.

Core Exercises

The hanging abdominal crunch is an exercise for slightly more experienced athletes.

To perform it, simply place both feet in the suspension straps’ foot loops and assume a plank position, with your palms flat on the floor. Next, bend your hips and knees, bringing your feet toward your body.

Another variation of this exercise involves bringing your feet to the sides instead of forward. This way, you’re focusing more on your oblique muscles.

Finally, you can also do mountain climbers with your feet suspended in the strap holders.

Leg Exercises

For the next exercise—the backward lunge—stand facing the suspension straps. Hold onto the handles with your arms bent at chest height.

Next, slightly bend the knee of one leg, then bring the other leg behind the supporting leg in a crossed position. Finally, return to the starting position to repeat the exercise.

You can also do pistol squats and Bulgarian split squats with your foot resting on the strap.