If you do not have access to traditional strength training tools such as free weights and weight machines, you don't need to worry that you cannot perform an intense workout. You carry with you a resistance tool you can use anywhere: your body. When you suspend your body and change the angle at which gravity acts on it, you can vary your training routine and increase your strength.
Development
According to the National Strength and Conditioning Association, or NSCA, suspension training was developed by former navy SEAL Randy Hetrick. Hetrick used parachute cords and materials to suspend his body as he performed training exercises. This early suspension training method turned into a workout trend. You can purchase suspension training equipment for use at home, at the gym or outdoors. Suspended body weight trainers are made of nylon or plastic cable cords, which are adjustable based on your height and extend to approximately 12 feet long. They have handles on the end for your hands or feet. You can attach the middle of the trainer to the top of a door frame, high gym equipment or playground monkey bars. The cords hang down for you to hold on to as you exercise.
Intensity
Suspension training systems change the position of your body in relation to the earth to increase or decrease the intensity of the workout. You can use a suspension training to strengthen all the muscle groups in your body. The American Council on Exercise, ACE, recommends performing six to 12 repetitions of each exercise to develop muscular strength or 12 to 20 repetitions to develop muscular endurance.
Core
A suspension trainer offers an option for strengthening your core. Instead of the basic abdominal crunch, NSCA recommends using a suspension trainer to work your core and upper body. A suspended crunch begins with your feet in the trainer and your hands on the floor in an upper pushup position. Perform the crunch by bending your knees, lifting your hips and pulling your knees in to your chest.
Lower Body
You can strengthen your lower body using a suspension trainer. ACE recommends using your suspension trainer during lunges. A lunge begins in a standing position with your back toward the trainer and the top of your right foot in both of the loops so your right knee bends to a 90-degree angle. Stand on your left foot and then bend your left leg as your right leg moves backward. You can decrease the intensity by decreasing the bend in your left leg. Increase the intensity by increasing the bend in your left knee and lowering your right knee toward the floor.
Member Comments