Suspension training

Sling training is an athletic training method, with a rope and loop system. The sling training is a very effective full body workout, which is performed at one's own body weight as resistance training. The method is also called Slingtraining (from English " sling " ↔ " loop " ) or Suspension Training (from English "suspension " ↔ " levitation " ) is known. The sling training has been around for more than two decades on the market. This was developed by two Norwegian physiotherapist. This was developed by two Norwegian physiotherapist. But even in the fitness industry or competitive sports, the sling training is not to be imagined. The breakthrough came with the TRX inventor Randy Hetrick, who has made it practical for mass at the U.S. Navy Seals. Nowadays, there are other suppliers of Slingtraining that differ in price, quality and handling. However, they all work with the same principles.

Exercises and use

Sling training is used in physiotherapy and in the gym. Strengthening exercises are performed with your own body weight and are based on the principle of instability. In this case, all the movements can be simulated. This aspect of the muscle coordination is promoted not only invigorate the muscles. The special feature of this type of power, coordination and stabilization training is that the deep muscles is greatly trained. Due to the unstable position occupied by the body, for example, in the inclined position, it is always forced to work against gravity. In contrast, one is often clamped with the classic strength training on machines, so that you can address in isolation from specific muscles.

Principle

With the Sling Trainer is mainly the strength endurance, trained through the use of your own body weight. It will be based primarily trains the low-lying close to the joint, the small muscles. All exercises on loops coach have a positive effect on the intra -muscular coordination, or on the interaction of the muscle groups and core stability, since the exercises always run across multiple joints, which must be stabilized. The principle is that your own body weight must be kept in balance and unstable layers in the trunk all the time maintaining its stability. Due to the instability of the Sling Trainer, a higher training stimulus than in stable training variations can be achieved. The resistance can easily and quickly by the variable angle of the body to the ground, be set. In principle, therefore working against gravity. By the approach or the greater distance of the center of mass to the anchor point, the difficulty can be varied. Thus, a continuous increase of the problem is possible. The simultaneous training of multiple muscle groups at the same time close to everyday life, as well as sport specific movement patterns trained. In contrast to training on machines where the muscle is usually addressed in isolation. This is possible through the fixed anchor point of the but otherwise freely moving sling trainer. He lets exercises with complex motion sequences. Thus, the inter-and intra -muscular interaction of the muscles is improved, thereby increasing the effectiveness of the training. The exercises are both standing as performed while lying down and leave such a big variety of exercises to.

Method development

This form of training was originally developed for the U.S. Army to train in foreign missions, even without heavy weights, etc. the whole body can. In 2003, this form of training has been patented in the USA by a company.

In Europe, this form of training is known since 2010. Since 2012, the Sling Training is also offered in many gyms. Since 2013 there are numerous other suppliers of sling trainers in Europe. So the Slingtraining also has the private home training found its way. In Germany, several companies are active.

Areas of application

The Sling- trainers find more and more popularity in courses, as well as on the surface of gyms, However, the sling training can also alone at home, outdoors and in competitive sports can be used. Of course, he is also in therapy or rehabilitation application, here is prone to the loop system will be used. The patient may here be in contrast to the Sling Trainer, underlain in addition with several loops. The key is an anchor point above the head to attach the sling trainer. Fixed by a carabiner to a hook in the ceiling to put a branch on a pole, to jogging paths or additional equipment, such as the door anchor at home, exercising almost everywhere. Basically all fitness beginners and athletes can use the sling trainer and join at any time with it. However, caution is required when inexperienced athletes who are not familiar with the unit, commanded. Many exercises require a high basic and core stability. It is therefore beneficial exercises to perform in the absence of knowledge, together with a trainer. In the event of one's own ability damage especially in the lumbar region may occur. Under professional guidance all the exercises can be adapted to the trainee and there is no danger.

Criticism

From professionals should be noted that suspension training can be just in untrained persons lead to injuries to muscles, bones and especially around joints. In particular, the training with pulley should only be done under professional supervision by a trained fitness trainer, at least initially. In the meantime, also very cheap replicas are offered at which some risk of serious injury can arise from the fact that the bands slip through at the joints.