Basic exercises for beginners

I want to pay attention to the advice of the coaches:

– If you have any questions about the exercise technique, please contact the manager on duty!

– Total training time should not exceed 40 minutes.

– Rest between sets should not exceed 40 seconds.

– The last 2-3 exercises should be performed without rest.

– If you want to increase or decrease the level of hardness you can do it through a change in the angle of the body.

Before training, warm up the body in 10-15 minutes of cardio.

1. Squats. 2 sets of 20 repetitions.

Get into TRX front position, bend your elbows and pin them to your body. Perform squats, looking up and keeping your pelvis back: your knees should not come forward and concentrate your weight on your heels.

2. Lunges. 2 sets of 15 repetitions.

Take the position in front of TRX, bend the elbows, fixing them to the body, move the left leg back, bending while supporting the right foot at a right angle. Then return to the starting position.

3. Flexion of the feet resting on the hamstrings. 2 sets of 15 repetitions.

Lie on your back, bring your heels together, your pelvis should be pressed to the floor, put your arms along your body. Bend your knees, bringing them to your stomach, slowly return to the starting position.

4. Pull the row. 2 sets of 15 repetitions.

According to the TRX training plan, place your feet together, slightly narrower than shoulder-width apart. Holding the hinges, move your chest forward behind the hinges, bending your arms at the elbows.

5. Press outside foot forward. 2 sets of 12-15 repetitions.

Stand in front of TRX, grab TRX loops as in push-up position. Do push-ups slowly, stretching your chest as much as possible.

6. T waves. 2 sets of 12 repetitions.

Stand in front of the TRX, feet shoulder-width apart. Hold the handle, put your feet on the ground, your body should hang at an angle, with a focus on the legs, your elbows should be slightly bent and unfolded on both sides. Dilute your hands by filling your chest forward and then return to the starting position.

7. Stand with your hand in front. 2 sets of 15 repetitions.

Stand in front of the TRX, place your feet shoulder-width apart, take a small incline, rest on the loop, stretch your arms forward on yourself. Go back to the starting position.