Suspension training refers to a strength training approach that uses a rope and strap system (TRX) to allow users to work using their own body weight.

It is a form of resistance training that includes exercises with body weight. They are made with the aim of simultaneously developing the strength, balance, flexibility and stability of the joints.

Suspension training develops physical strength while using functional movements and dynamic positions.

➢ it develops the basic muscle strength of the body

➢ it increases the stability of the joints

➢ it reduces the chances of injury

➢ it improves balance

Suspension training causes the body to work in conditions of instability, which involves the CORE area in performing each exercise.

The CORE area represents the "foundation" of each movement allowing mobility in the upper and lower part of the body, efficiently directing the power to the limbs, while stabilizing the spine, the thorax and the pelvis against the stress caused by the external movements or forces that act on them.

The CORE area plays a key role not only in the case of movement but also in the biological functions of the body, such as breathing. The main muscle groups that are part of the CORE area are:

➢ the paravertebral muscles

➢ the abdominal muscles

➢ the buttock muscles

➢ the hip muscles

➢ the thigh muscles

Squats, lunges, pushups, crunches are just some of the exercises that can be done using suspension training. To perform the movements in this training, the legs can be kept on the floor or suspended in the handles for a more advanced movement.

Certain exercises are designed to provoke the ability of the person who is training to keep the spine neutral during training, varying the direction of movement.

These exercises are suitable for any back pain and if done 2-3 times a week they significantly help relieve back pain or can be added at the end of a regular workout to prevent back pain.

It depends on the pursued results.

Suspension training is an effective way to train the whole body, both cardio and toning the muscles using only your own body weight.

In terms of muscle growth there is a clear limitation, because there is a maximum weight with which one can work - one's own body weight.

Regarding weight loss, especially excess adipose tissue on the abdomen, suspension training is effective because it provokes the entire body in all planes of movement, accelerating the metabolism and helping to tone the weak muscles.

If the muscles of the body and especially the CORE area are very weak, the instability of the suspension straps can lead to injuries especially if there is a history of injuries to the joints or back.

But the initial suspension training can be done under supervision and with the help of a physical therapist or fitness trainer precisely to strengthen the stability of the body and especially of the CORE area to avoid the risk of further injuries.