Page 31 - Adelante Magazine March 2021

HEALTH & FITNESS

Por/By: Octavio Pozos

TRX; MAKE YOUR BODY YOUR OWN MACHINE
SUSPENSION TRAINING

Hello, Dear Readers. I hope you are all ok. We Let me show you another piece of equipment to
have good news. Vaccines are being deliver all use in your home giving you great work outs 2 “TRX SQUAT “working all your legs and
over the states. It will take TIME to reach the and diverse exercises with no impact or especially your buttocks
whole country and we will have to wait for our damage to your Body. Let’s talk about Both feet are on the ground opened as wide as
turn. Now people over 65, essential workers, Resistance Training which includes Body your Hips. As you see in the image, start by
fire men and nurses are being vaccinated. Weight Exercises. This means using our body going back to tense the TRX (remember it can’t
Even if one has had a vaccine, we still must weight with compound exercise movements to be loose). You will have to position your legs
keep the Social Distance and Face Masks until help develop strength, balance, flexibility and and KNEES wider than your hips. Rehearse
we learn more from the CDC. joint stability. how far you must go and do a test to make sure
that when you squat, your knees never pass the
The TRX has three BASIC FACTORS: LEVER, front of your shoe (Inhale). Keep your back
GRAVITY AND BALANCE. These three factors straight and play with your body weight leaning
will make your workout as hard and exciting as your body back and working against the gravity
you want! I tell you these workouts are kick ass. when you come up and down doing the
No cheating or not putting in 100% effort and SQUATS (Exhale). If you want to have an
attention on it. When you do one of these work intense work out, please review your technique
outs, you will see that the “Holly Spirits” are doing Squats. Go as DEEP DOWN in the
talking to you before you pass out. There are SQUAT and when you come up, squeeze your
some rules to follow in these workouts. BUTT UP and DO NOT LOCK your legs (that’s
a really bad technique if you lock your legs).
For most standing movements, positioning your 4sets x 20reps.See image #2.
feet closer to the anchor point will increase
resistance and heighten the challenge. 3 ”TRX CHEST “working out your chest,
Stepping farther away from the anchor point will triceps and abs.
decrease resistance and make movements Look at my posture. Put your feet as wide apart
3 easier to execute. For ground-based as your hips and situated a little more in front,
movements, moving your feet away from the how I am in the image. Position your body in a
anchor point will increase resistance and straight line and your hands steady close to
heighten the challenge. Moving your feet your shoulders and your nipples (please see the
towards the anchor point or behind the anchor image in detail); arms flexed squeeze your Abs
point will decrease resistance and make (inhale). This is already HARD! Now as you
movements easier to execute. STRAIGHTEN your arms squeeze the chest
and feel how gravity is making your chest work
The STABILITY PRINCIPLE in general, like Crazy. Slowly come back to the starting
performing movements with a narrower base of position. (exhale).4sets x 20 reps. See image
support or unilaterally (using just one arm or #3.
one leg instead of both arms or both legs) will
increase the challenge of TRX movements. The 4 ”TRX TRICEPS” working intensely your
wider your base of support, the more stable you triceps and abs.
will be during TRX movements and the less Put your feet close to one another and situate
challenging they will be to perform. them as you see how mine are in the image;
half way between standing raise your elbows
1 “TRX PLANK working Chest, Shoulders UP to the level of your shoulders and hands
and Abs”.
To do this PLANK your body will be Horizontal. close to your ears, arms flexed (inhale). (see
You have to keep your hands right in front of image in detail). As you squeeze your abs you
your shoulders and you will contract your will extend your forearms and fully straighten
abdominals. Arms are LOCKED. Your feet will your arms working with gravity to hit the
4 be in the straps on the TRX. Be careful to TRICEPS muscles (exhale). Slowly come back
assume this position because it will take some to start position. (exhale). 4sets x 20 reps. See
To help you see and understand these time to do it by yourself. Perhaps ask a trainer image #4.
movements please go to my FACEBOOK: TU or member to help you. Notice that my feet are
ENTRENADOR OCTAVIO or close to one another (please look at the image
http://octaviofitness.blogspot.com/ in detail). Once you are in POSITION hold in REMEMBER you have to find a steady place
Thanks to Tony Wiseniewski owner of your abs and do the push down (inhale) and where you can anchor the TRX (see the images
ULTRABODYFITNESS GYM. in detail) and adjust the straps depending the
http://ultrabodyfitness.com/ for using his beautiful come back all the way down to the floor exercise you will perform. Please warm up 15
gym for these pics. (exhale). This exercise requires lots of balance mins on a treadmill to prepare your Body for all
and strength. Remember your whole body from
Octavio Master Trainer. head to toe is totally horizontal. (please see the the movements. Enjoy the TRX Work out!!!!.
http://www.octaviosfitness.com/ image). 4 sets x 15 Push Ups. See image #1.
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