The term suspension training refers to an approach to strength training that uses a system of ropes and webbing called a "suspension trainer" to allow users to work against their own body weight. [1]
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The term suspension training refers to an approach to strength training that uses a system of ropes and webbing called a "suspension trainer" to allow users to work against their own body weight. [1]
The field of suspension training is a form of resistance training that includes bodyweight exercises in which a variety of multi-planar, compound exercise movements can be performed. These are done with the aim of developing strength, balance, flexibility, and joint stability simultaneously. [2] Suspension training develops physical strength while using functional movements and dynamic positions. The actual term "suspension training" is a trademark of Fitness Anywhere. [3]
Rope training has been around as early as the 1800s. [4]
Randy Hetrick, a former Navy Seal and Stanford MBA graduate, developed the Total Resistance eXercise (TRX) [5] equipment and the associated Suspension Training bodyweight exercises in the 1990s, [6] and started marketing it in 2005. Kurt Dasbach, a former professional soccer player in Chile, discovered an ancient Andean conditioning system that utilized ropes[ non-primary source needed ] while playing in South America and developed a rival product, Inkaflexx, around the same time. Inkaflexx has since closed shop, but TRX continues as a $60 million per year business. [7]
In 2008, ex Bristol City F.C. fitness coaching team Mark Hammond and Pete Faulkner developed the FKPro two-strap system. In 2009 Fabio Martella MMA coaching wrote the first TRX technical manual in Italy. Another alternative is the aeroSling ELITE made in Germany. This "Suspended Pulley Trainer" also contains a pulley system. [2] The Hook Isometrics/Suspension Trainer by Sierra Exercise Equipment enables the user to use it for either suspension training or isometrics training. Evolution has continued with TRX and other companies improving designs to minimize risk.
Proponents of suspension training argue that it develops core body strength, as well as joint and muscular stability, reducing the chance of injury. [8] Some sports scientists have expressed concern that weaker individuals may not have the core stability or joint integrity to use the system safely and effectively. [9]
Weight training is a common type of strength training for developing the strength, size of skeletal muscles and maintenance of strength. It uses the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.
Calisthenics or callisthenics (/ˌkælɪsˈθɛnɪks/) is a form of strength training consisting of a variety of movements that exercise large muscle groups, such as standing, grasping, pushing, etc. These exercises are often performed rhythmically and with minimal equipment, as bodyweight exercises. They are intended to increase strength, fitness, and flexibility, through movements such as pulling, pushing, bending, jumping, or swinging, using one's body weight for resistance. Calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility, and coordination. A 2017 study: "The effects of a calisthenics training intervention on posture, strength and body composition" found that calisthenics training is an "effective training solution to improve posture, strength and body composition without the use of any major training equipment".
Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training techniques such as bodyweight exercises, isometrics, and plyometrics.
A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
An isometric exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. The term "isometric" combines the Greek words isos (equal) and -metria (measuring), meaning that in these exercises the length of the muscle and the angle of the joint do not change, though contraction strength may be varied. This is in contrast to isotonic contractions, in which the contraction strength does not change, though the muscle length and joint angle do.
Exercise equipment is any apparatus or device used during physical activity to enhance the strength or conditioning effects of that exercise by providing either fixed or adjustable amounts of resistance, or to otherwise enhance the experience or outcome of an exercise routine.
Circuit training is a form of body conditioning that involves endurance training, resistance training, high-intensity aerobics, and exercises performed in a circuit, similar to high-intensity interval training. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all set exercises in the program. When one circuit is completed, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short and often with rapid movement to the next exercise.
Bullworker is a product and fitness company that specializes in isometric exercise. The original portable home fitness device was invented by Gert F. Kölbel in 1962.
Functional training is a classification of exercise which involves training the body for the activities performed in daily life.
The following outline is provided as an overview of and topical guide to exercise:
Bodyweight exercises are strength training exercises that use an individual's own weight to provide resistance against gravity. Bodyweight exercises can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance. Such strength training has become more popular among recreational and professional athletes. Bodyweight training uses simple abilities like pushing, pulling, squatting, bending, twisting and balancing. Movements such as the push-up, the pull-up, and the sit-up are among the most common bodyweight exercises.
A fitness boot camp is a type of group physical training program that may be conducted by gyms, personal trainers or other organizations. These programs are designed to build strength and fitness through a variety of types of exercise. The activities and format may be loosely modeled on aspects of fitness training used in the military and the trainers themselves may be former military personnel.
Brian Sterling-Vete is an English author, Guinness World Record Holder, motivational speaker, TV broadcaster, Director, Stage, Film and Television actor, stunt performer, martial arts expert, fitness expert and entrepreneur.
The Bulgarian Bag, also known as the Bulgarian Training Bag, is a crescent-shaped exercise equipment used in strength training, plyometric weight training, cardiovascular training, and general physical fitness. The bags are made of leather or canvas and filled with sand; they weigh from 11 pounds (5.0 kg) to 50 pounds (23 kg) and have flexible handles to allow for both upper and lower body training, and for building grip strength.
Street workouts are a physical activity performed in outdoor parks or public facilities. The movement behind street workouts became popular in Russia, Israel, Myanmar, Morocco, Eastern Europe, and the United States, especially in New York City, Los Angeles, Chicago, Philadelphia, Miami, Baltimore, Washington, D.C. and other urban East Coast neighborhoods. It is a combination of athletics, calisthenics, and sports. "Street workout" is a modern name for calisthenics in outdoor parks. There are also street workout teams and organized competitions for exercises such as pull-ups, chin-ups, push-ups, dips, rows, muscle-ups, sit-ups and squats. A street workout also involves static (isometric) holds such as the human flag, front lever, back lever, L-sit and plank.
The TRX System, also known as Total Resistance Exercises, refers to a specialized form of suspension training that utilizes equipment developed by former U.S. Navy SEAL Randy Hetrick. TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a performance training tool that leverages gravity and the user’s body weight to complete the exercises. TRX's designers claim that it draws on research from the military, pro sports, and academic institutions along with experience gathered from the TRX team, who work "with thousands of athletes, coaches, trainers, first responders, subject matter experts, professors, and service members in all branches."
Power training typically involves exercises which apply the maximum amount of force as fast as possible; on the basis that strength + speed = power. Jumping with weights or throwing weights are two examples of power training exercises. Regular weight training exercises such as the clean and jerk and power clean may also be considered as being power training exercises due to the explosive speed required to complete the lifts. Power training may also involve contrasting exercises such as heavy lifts and plyometrics, known as complex training, in an attempt to combine the maximal lifting exertions with dynamic movements. This combination of a high strength exercise with a high speed exercise may lead to an increased ability to apply power. Power training frequently specifically utilises two physiological processes which increase in conjunction with one another during exercise. These are deep breathing, which results in increased intra-abdominal pressure; and post-activation potentation, which is the enhanced activation of the nervous system and increased muscle fibre recruitment. Power training programmes may be shaped to increase the trainee's ability to apply power in general, to meet sports specific criteria, or both.
Barre is a form of physical exercise, usually conducted in group classes in gyms or specialty studios. It is distinguished from other group fitness activities by its use of the ballet barre and its incorporation of movements derived from ballet. These classical dance movements and positions are combined with those drawn from yoga and pilates, and other equipment is sometimes used in addition to the barre, such as resistance bands, yoga straps, exercise balls and hand weights. Barre classes typically focus on small, pulsing movements with emphasis on form, alignment and core engagement. Participants hold their bodies still while contracting specific, targeted sets of muscles in isometric exercises. Repetitions tend to be high, range-of-motion small, and weights, when used, light. Barre classes focus on the lower body and core, developing strength and flexibility from the ankles up though the calves, knees, thighs, glutes and abdominals. Holding muscles in contraction for extended periods frequently leads to them shaking as they fatigue. This is particularly true of thighs, as the quadriceps tire.
Battling ropes are used for fitness training to increase full body strength and conditioning. It was designed by John Brookfield, who developed the system around 2006 in his backyard. It can be alternatively used as a resistance training technique. After its development, he taught the system to Special Forces, the Cincinnati Bengals, and the Olympic wrestling team. Since then, the training system has increased in popularity and has expanded to mainstream gyms.
MoonRun is a type of specialized virtual training indoor aerobic exercise equipment. It was invented by Jonathan Hoffman, a physical therapist. MoonRun is suspended from a door, wall hook, or beam, similar to other sling-training exercise devices like the TRX System.
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