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24.03.2014

Single arm row trx, russian twist kettlebell - Plans Download

Author: admin
OK, maybe not permanently, but at least long enough to add something new to your fitness routine: TRX training techniques. Navy SEAL, the TRX (short for total-body resistance exercise) turns every exercise into a challenge for the core by using two very accessible resources: gravity and our own bodyweight. All you have to do is anchor the TRX straps to a secure spot (think a weight machine, a door frame, or even monkey bars or a basketball hoop pole if you’re getting creative) and use either your feet or hands—depending on the exercise—to hold onto the straps.
Lean all the way back until weight is on your heels, arms extended out in front of you, and body forms a diagonal. Except this time around, limit rowing to one arm at a time without losing your form—and get ready to feel the burn. Shift weight to the balls of your feet as you extend arms out in front of you at eye level. With control, spread arms out to a “T” (but keep elbows bent) as you lower your chest closer to the ground—this is where you seriously activate those chest muscles.


Lean back on your heels until body forms a diagonal line, pulling your arms in and out in front of you until your palms nearly touch. Leading with hips, pull your body back up to stand, spreading arms back into a Y as you do.
Grasp the TRX with your left hand and hold it at chest height, left elbow high and pointing behind body. As you lean back, extend your left arm and rotate torso to the right to reach your right arm out and slightly behind you.
Lean back so that weight is on your left foot and the TRX straps are taut, arms extended in front of chest. Pull against the TRX, shifting weight to your right foot as you open your arms into a “T” position. Facing the anchor point, assume a wide-leg stance and grab one TRX handle with each hand with an overhand grip.


Rotate your torso, extending right arm behind you while you extend the left arm in front of you. Facing away from the anchor point, place your left foot in both TRX straps, and plant your right foot firmly on the ground.
As you pull your body up, twist to the right, keeping your arms straight and your core tight. Keeping legs and arms straight and core tight, lift your hips up into an inverted “V.” Lower to start.



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