Suspension Training Exercises to Do at Home

Some exercises that can be done at home with tape can be squatting, paddling and bending, for example. The tape-suspended training is a type of physical exercise that is carried out with body weight and allows you to exercise all the muscles and joints at the same time, helping to lose weight, tone, decrease sagging and even lose cellulite.

To do the exercises you need tapes, which are easy to carry and therefore allow you to do the training at home, in the garden, on the street or in the gym and can be used in individual trainings or in group classes with the physical educator . This equipment is produced by various brands such as Bioshape, Stronger, Torian or TRX, for example and can be purchased at sporting goods stores, gyms or on the internet.

Benefits of Suspension Training

Suspended training is a type of functional training and has several benefits like:

• Exercise all the muscles of the body at the same time;
• Develop strength because it causes constant contraction of muscles;
• Gain balance, flexibility and coordination as it increases joint stability;
• Improve the posture, since it works the core;
• Help to lose weight, because it increases the metabolism;
• It reduces cellulite, especially in the legs, because there is loss of localized fat mass.

In order for the results with suspension tape to be more effective, it is necessary to associate aerobic exercises like running, which are good for increasing the daily caloric expenditure and decreasing the accumulated fat in the body and, bodybuilding exercises, that are essential to cause a growth muscular. Read also: Functional gymnastics.

Price of suspended training tape

The suspended training tape costs on average between 100 reais and 500 reais, and the suspension training equipment usually contains 1 training tape, 1 carabiner and 1 door, tree or pole anchor.

How to Use the Suspended Training Ribbon

To use the equipment correctly, you must:

1. Place the carabiner or anchor on a part of the tape and check that it is tightly closed;
2. Attach the carabiner or anchorage where you want to attach, such as a tree or pole or door. In case of using the door anchor, you must first close the door and lock it in order not to get hurt if it opens;
3. Adjust the size of the tapes to the size of the person and the exercise you want to do.

However, before using the equipment for this type of training it is essential to read the instructions, as the way of use can vary in the brand of the equipment.

Exercises with suspended training tape

Some exercises with suspension training tape include:

Exercise 1 - Rowing

To perform the inverted row, you must:

1. Position the body facing the tapes and lean back with your arms extended and keeping your back straight. The support of the feet varies with the inclination of the body, and can only be supported on the heels.
2. Pull the weight of the body forward with your arms, tightening your shoulder blades and not moving your legs.

To make exercise difficult, one must move forward, because the greater the inclination of the body, the greater the difficulty of the exercise.

What you exercise: This exercise helps to work the lumbar, dorsal and biceps.

Exercise 2- Squatting

Using the suspension tapes is a great way to perform the squat properly. In this way, it is due to:

1. Grab the suspending tapes ;
2. Throw your hips down as if you were sitting on a chair;
3. Climb up until your legs are almost extended.

In addition, once you have mastered the squat technique you can do the squatting with only one leg, and you should:

1. Place one foot on the floor and the other fixed on the handle of the tape, bending the knee;
2. Crouch until slightly below 90 degrees.

What you exercise: Squats allow you to work your legs, abdomen and butt. Get to know other exercises to keep your butt firm: 6 squat exercises for buttocks.

Exercise 3 - Flexion

To perform this exercise, you must:

1. Grasp the handles with your hands and extend your legs, leaning on your toes. The harder the legs become, the harder the exercise becomes. You should keep your body straight and your abdomen tight.
2. Lower the trunk to the ground and raise your arms, holding them out.

In addition, one can do the flexion by opting for another technique:

1. Rest your feet on the handles and your hands on the floor, shoulder-width apart;
2. Flecha the arms, descending the trunk and touching with the chest on the ground.
3. Extend the arms, pushing the weight of the body up.

What you exercise: The board helps to work the back, abdomen and glutes.

Exercise 4 - Abdominal with flexion of the legs

To do this exercise you should position yourself in flexion, as described in the previous exercise and to execute it should be:

1. Shrink your knees toward your chest and up the stiles and keeping your abs contracted;
2. Fully extend the legs, being in a position of flexion.

What it does: It contributes to the development of the shoulders, chest and triceps.

In addition to exercise with suspension tapes, it is important to maintain a healthy diet and take special care before and after training. See more in: Healthy eating for physical activity.

If you liked this article see also: Crossfit exercises to do at home and to lose weight.