Still relying on running and weight training to get rid of your waist? TRX3 is a more sculptural move that can be done by beginners

To welcome the arrival of the new year, many people set new resolutions. Among them, developing a habit of regular exercise and improving body shape are always at the top of girls' wish lists. In recent years, there has been a craze for suspension training (Total Body Resistance Exercise, TRX for short). Many female celebrities are trying it. They use two suspension rope rings to exercise their core muscles to sculpt their body and change their body lines. However, many people find it difficult just by looking at it. In fact, TRX also has entry-level movements.

The following is a "light fitness" gym that creates a sports space specifically for women. It provides TRX exercise teaching that even beginners can try, and effectively helps solve common upper body obesity problems among women, such as fat belly, fat sleeves and pot waist.

1. Get rid of the bucket waist - TRX stick style: Use the rope suspension to support the body weight on the palms of both hands, use the strength of the abdominal core to support the body's balance, actually train the core muscles, and strengthen the sculpture of the abdomen and waist lines. Due to the rope characteristics of TRX, more effort must be spent to resist the shaking of the rope, which can strengthen the abdominal exercise compared to the general bar style. Maintain a set of TRX stick exercises for 30 seconds, rest for 30 seconds between sets, and five sets are recommended.

2. Lift the chest shape - chest press: This movement will train the triceps and upper chest of the arms to achieve the effect of lifting the chest shape, making it visually fuller and tightening the arm lines. Place your hands at shoulder height and stretch them forward, lean your body forward slightly at 45 degrees, slowly bend your hands, bring your chest close to the handlebars, use the strength of your hands and chest to push back, keep your body in a straight line and at a diagonal position with the ground. Perform chest push-ups 12 to 15 times in a set, resting for 30 seconds to 1 minute between sets. Three sets are recommended.

3. Integrated movement - upper limb stretching: Face the TRX and keep an appropriate distance, bend your left hand, grab the two handles at chest height with one hand, straighten your left hand as you lie on the right side, and straighten your right hand as your body rotates, so that your right hand can be in a straight line with the TRX. Return to the starting position and switch sides. Use different rotation movements to effectively increase upper body training, try to make the arms and the ropes in a straight line, stretch the upper back, waist, shoulders and biceps muscles, and improve the arm and waist curves. Perform upper limb stretching exercises 12 to 15 times in a set, resting for 30 seconds to 1 minute between sets. Three sets are recommended.

Developing exercise habits requires real motivation. Lack of partners to motivate each other, inability to enjoy the process, or even not knowing how to get started are all key factors that make it difficult to achieve the goals set in the New Year. Developing a habit is not as difficult as you think. "Light Fitness" also shares three tips for beginners to implement regular exercise.

Tip 1: Set goals based on your own physical abilities

Beginners should choose easy-to-get-started exercises, develop a zero-pressure exercise plan and try to enjoy the exercise process. As for how to set goals that are within your personal physical fitness range, in addition to consulting professional coaches, you can also seek advice from relatives and friends with rich experience, gradually work towards your goals and reward yourself when appropriate, creating a positive cycle with a very low failure rate.

Tip 2: Summon the best sports comrades

Sometimes exercising alone can be boring. You might as well find a sports partner with a common goal. You can supervise each other to improve each other's practical ability. At the same time, if you encounter setbacks, you can encourage each other in time to enhance your self-confidence and not give up halfway easily.

Tip 3: Try multiple types of exercise

The unchanging exercise menu is also an important reason why novices cannot persevere. It is recommended to start from the type of exercise you prefer. If you have no idea at the beginning, you can ask the coach for advice based on your needs, increase the diversity of training types, enhance the fun, and let yourself fall in love with sports from the bottom of your heart!

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