Burn fat and sculpt at the same time! Do this TRX exercise to get rid of your fat belly!

In recent years, fitness has become popular, and more and more people are pursuing a slim and fit body, not only with a moderate amount of muscle, but also with beautiful lines! "Total body resistance exercise", abbreviated as TRX, is a very popular fitness method. Relying on two ropes, with correct training, it can also help sculpt the abdomen and get rid of fat belly!

Originated from the US military training, TRX is popular all over the world

What magical fitness effects does TRX have that has become such a trend in recent years? Fitness coach Li Zheyu said that TRX originated from the training method of the US military. In order to overcome the limitations of venues and equipment when fighting abroad, this exercise method that uses ropes to train muscles throughout the body was developed. After being improved, TRX began to become popular all over the world and became a popular fitness training.

TRX training core muscles to strengthen coordination and balance

How is TRX different from regular weight training? Coach Li Zheyu pointed out that traditional weight training focuses on training a specific group of muscles, while TRX has the characteristic of rope shaking. Fitness enthusiasts must spend more effort to counteract the instability of the rope, which can train more and deeper muscles, while also training the coordination and sense of balance of the whole body.

When doing TRX training, the body needs to use the strength of the core muscles to stabilize the rope. The core muscles refer to the area below the chest ribs to the upper thighs, which surrounds the body.

Strengthening the training of the core muscles can help prevent the spine from being crooked by external forces; on the contrary, if the core muscles are weak, it may easily lead to back pain or hunchback after standing or sitting for a long time, and when performing other weight-bearing training, it may also easily cause compression and injury to the lumbar spine.

Abdominal muscle training coach demonstrates movements

The following are 4 TRX movements provided by coach Li Zheyu to teach you how to effectively exercise your abdominal muscles:

1. Crunches

Action: Place your palms just below your shoulders, bring your feet together and kick them straight back, keep your upper body stable and avoid shaking, and be careful not to let your back and waist sag. When training, bring your knees in toward your chest, then kick them out, and repeat the movement.

2. Pike

Action: Place your palms just below your shoulders, bring your feet together and kick them straight back, use your abdominal strength to push your hips up, and pay attention to maintaining the stability of your hands and shoulders.

3. Stick style

Action: Place your palms just below your shoulders, bring your feet together and kick them straight back, keep your upper body stable, and be careful not to sag in your waist. Then use your abdomen to slowly push your body backwards, then slowly push forward, repeating the movement back and forth.

4. Runner’s Mountain Climber

Action: Place your palms just below your shoulders, bring your feet together and kick them straight back, and alternately bring your knees in toward your chest, making a running-like movement. Be sure to keep your upper body steady. At a certain heart rate, this movement can train cardiopulmonary endurance.

Since the above movements can exercise the abdomen, can you slim down your belly by doing them every day? Any other secrets to slimming down your belly? The next page explains it clearly!

TRX cannot be used to strengthen the body line for weight loss

Since everyone's physical condition is different, when performing the above four movements, you can adjust the intensity and speed of training according to your personal condition. It is worth mentioning that many people mistakenly believe that training the abdomen can slim the lower abdomen, and training the thighs can slim the thighs. These are all wrong ideas!

Coach Li Zheyu pointed out that weight loss cannot be targeted at a single part of the body. The so-called "fat reduction" means that the amount of body fat in the whole body decreases together, and it is impossible to specify a certain part to lose weight. An effective way to lose fat is to combine moderate exercise with diet control. TRX can be used as one of the exercise options. With proper training, it helps to increase calorie consumption while increasing muscle strength and sculpting lines, making the abdominal lines look better and the visual effect slimmer.

Control your diet to reduce body fat and exercise to help you lose weight

For those who want to lose belly fat, in addition to using TRX for diligent training, don’t forget to control your diet, which will be more helpful in reducing fat. When there is too much abdominal fat, it will cover the muscles underneath and make the muscle lines invisible. Therefore, the excess abdominal fat must be eliminated before the results of muscle training can be seen.

Since everyone's metabolic pattern is different, detailed dietary methods require evaluation and guidance from professionals, but generally speaking, in addition to moderate calorie control, it is also necessary to maintain a balanced nutrition and avoid high-sugar, high-oil diets and trans fats produced by high-temperature cooking.

Coach Li Zheyu reminds you that muscle growth takes a certain amount of time. With regular exercise (at least three times a week, at least 30 minutes each time) and a good diet, it will take at least three months for the muscle lines to be more clearly visible. In addition, muscles need time to recover after exercise. After one training session, you should rest for 48 hours before the next training session.

In addition, weight loss exercises should be diversified. In addition to TRX, it is recommended to combine aerobic exercise and weight training. In fact, weight training can be said to be the foundation of weight loss, because weight training can improve muscle strength, thereby increasing the body's metabolic capacity, and TRX can stabilize the core muscles and improve the effect of weight training. The two complement each other and are helpful for weight loss.

Learn TRX by watching videos? Beware of futile efforts

TRX training is indeed effective in body shaping and muscle building, so it is quite popular. There are also many teaching and demonstration videos on the Internet. Many people like to imitate the movements in the videos and practice them at home. However, coach Li Zheyu reminded that even if you make the same posture and movements as in the video, the parts of the body that exert force may be different. If you just "imitate", you may not exercise the muscles correctly, but your efforts may be in vain.

Moreover, everyone's physical condition is different, and the suitable training movements and intensities are also different. It is recommended that when doing TRX training, it is best to have a professional coach to guide you to ensure safety and achieve twice the result with half the effort.

In addition to TRX, can sit-ups also help slim down your belly? Please ask the coach for answers on the next page!

Sit-ups can hurt your body, so do crunches to train your lower abdomen

It is worth noting that many people mistakenly believe that "sit-ups" can also reduce belly fat. In fact, coach Li Zheyu reminds us that when you stand up instantly after doing sit-ups, it will cause considerable pressure on the pelvis, which is a heavy burden on the lumbar and coccyx vertebrae and is prone to injury. Moreover, sit-ups mainly train the iliopsoas muscles near the hip joint and cannot exercise the abdomen, so their help in slimming the lower abdomen is quite limited.

It is recommended that people may try doing "crunches" instead, which are more effective in training the abdominal muscles. Coach Li Zheyu said that when doing "crunches", you should lie flat on the yoga mat and bend your knees, place your hands on both sides of your head or hug your chest, and when you stand up, use your abdomen to exert force and lift your shoulder blades off the ground. Just lift your upper body slightly and then slowly put it down. This counts as "1 time".

Doing this exercise 15 times in a row is a set. It is recommended that you do 3 to 4 sets each time you train. Remember to coordinate your breathing during the process and do not hold your breath. If your breathing is not smooth, you may feel dizzy.

Remember to warm up before exercise and learn how to kick your legs

TRX is a type of exercise. Don’t forget to warm up and cool down before and after training! Moderate warm-up can increase muscle temperature, increase muscle elasticity, and facilitate subsequent training.

For example, if you want to train your legs, you can warm up your hip joints. Coach Li Zheyu recommends doing the "stride" movement, straighten the body, take a big step forward with the thigh of one foot, then sink the upper body down, and there will be a tightening feeling on the front of the thigh. After 30 to 40 seconds, switch to the other foot and continue warming up for a total of 5 minutes.

In addition, you can also do the "kicking" movement, stretch out your right arm straight, and kick your left foot straight up, trying to kick it to the height of your right palm (everyone's flexibility is different, so there is no need to force yourself to kick high). This movement can stretch the muscles on the back of the thigh, and that area will feel tight. When doing the "kicking" warm-up, make sure to keep your waist straight and don't hunch your back.

Don’t forget to close your muscles after exercise to ensure muscle elasticity

After the TRX training, remember to finish the exercise. You may want to do some stretching exercises to relax your muscles. Coach Li Zheyu said that muscles will become tense during exercise, and the muscles must be "stretched" after exercise to maintain their elasticity.

If you have done leg muscle training, coach Li Zheyu recommends that you can stretch the front of your thigh after training. The specific method is to hook your calf towards your buttocks when standing, grab your ankle with one hand, and hold it for 30 to 40 seconds at a time. Alternate between your feet, one set for the left and one set for the right foot. You can do 3 to 4 sets when you finish the exercise. The whole exercise takes about 10 minutes, depending on how many parts of your body are trained that day.

Can any ethnic group do TRX? Is it possible for people who don’t have the habit of exercising? The last page tells you!

Choose the right sportswear to avoid injury during training

Since TRX training has so many benefits, I believe many people are eager to try it! In addition to seeking guidance from a professional coach and doing warm-up and cool-down exercises, don't forget to choose appropriate sportswear. Wear comfortable, breathable tops and stretchy pants, avoid wearing jeans, and wear sneakers or jogging shoes.

Measure your own physical fitness and consult experts to maintain your health

Since TRX training can adjust the intensity according to personal physical condition, generally speaking, most people can engage in TRX training. There are no restrictions on age, weight, or body shape. Even people who do not have the habit of exercising can start practicing with low-intensity basic movements under the guidance of professionals without worrying about problems such as lack of strength.

However, coach Li Zheyu reminds that people with chronic diseases, those who have been injured, those who are recovering, those with poor joint and bone function, or those with special physical conditions should first consult doctors, physical therapists and other professionals. After confirming that they are suitable for training, they should also conduct the training under the guidance of a professional coach to ensure safety and health!