The TRX sprint warm-up, also known as the TRX knee, is basically a rehabilitation exercise that mainly targets your measurements and also works the glutes, abs, hamstrings, and glutes. , hips, calves, outer thighs and lower back. This is an intermediate to advanced exercise that can be incorporated into a full-body cardio or strength training workout.
How to start TRX sprint? Correct form and technique
To perform this exercise, the only thing you need is a TRX suspension trainer. Cables used in this machine should be properly attached to the anchor point with the straps fully extended.
Grab the handle at chest level and face away from the anchor point. Clip the cable under the armpit and lean forward slightly to the belt of the TRX sling. Walk your back a few steps toward the anchor point and make a 45-degree angle with your body. Get into a stable plank position with your back completely straight, your muscles and glutes tight, and your body resting on your feet (the ball of your feet.)
- Take a step back with your left foot and start in the sprinter starting position.
- Make sure you keep your knees bent at 90 degrees and maintain a balanced position on the ball of your foot.
- Push through the balls of your working leg and return to the original plank position.
- Continue the movement for the desired number of repetitions and repeat on the other leg.
- Once done, take a plank position, stand up and finish the exercise.
Here is the video for your reference:
Some of the benefits of TRX sprinters begin
The TRX sprinter warm-up exercise has many benefits, including:
- It improves your stability, balance and strength.
- It supports heart health and also regulates blood pressure.
- It helps to reduce body fat.
- It helps boost exercise confidence and overall athletic performance.
This exercise uses your own bodyweight and slings to challenge your muscular endurance and strengthen your glutes, hamstrings, core, and glutes.
As the TRX sprint starts out allowing multiple muscle groups to work at the same time, it can be considered an effective and time-saving full-body workout. The balance required to perform this exercise also effectively improves stability as well as the body’s neuromuscular response.
Other Variations and Modifications
You can do a TRX sprint start in a variety of variations, including:
1) TRX standing board
If you don’t feel comfortable starting a TRX sprint, you can try the TRX stand. This move requires you to stay in a plank position and not move your legs. This variation can help improve your core strength and confidence.
2) TRX sprinter starts with a knee drive
If you want to make the TRX sprint start more challenging, include the knee move in the exercise, i.e. bring the knee of the active leg toward your chest and move your body. Get into a short one-legged plank position.
3) TRX sprinter starts with an inclined plank
Another variation for doing the TRX sprinter’s start is to switch to a side plank with your hands on the raised surface and lean back before adding the sling. This variation will keep you comfortable with your workout and help you get into a plank position without affecting your balance.
To keep TRX sprinters starting out safe and productive, avoid these mistakes.
- When performing this exercise, do not move your body into a half chest press position, as that can overstress your shoulders and interfere with an effective workout. Lean completely towards the straps and keep a firm plank position.
- Do not align the body incorrectly. Instead, maintain proper body balance before starting the exercise. Hold the plank in a controlled manner and do not perform the exercise too quickly as it can lead to improper body posture.
- Always maintain a tight core throughout your workout to reduce your risk of hip and lower back injuries.
The TRX sprint exercise is safe and effective, but it’s not recommended for people with shoulder and hip problems.
Consult your doctor for advice on whether this exercise is safe for you. If you experience any kind of pain or discomfort during your workout, slow down or stop the exercise.
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