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Entrenamiento de suspensión TRX

Una de las mejores herramientas para entrenar es nuestro peso corporal. Existen gran variedad de posibilidades de entrenamiento utilizándolo, como las clásicas lagartijas o los abdominales e inclusive el correr representa un reto de transportar tu propio peso corporal.

Sin embargo uno de los ejercicios, que pasaron de ser una moda a un medio o forma más para entrenar es el entrenamiento con ejercicios de la familia de las suspensiones. El entrenamiento colgado en cuerdas; de suspensión o en TRX (nombre de la marca que lo popularizó) es una alternativa de entrenamiento que cambia el escenario en que estás acostumbrado a entrenar, ofreciéndote cambios y retos nuevos, al variar tu rutina de ejercicio.


En las cuerdas o medios de suspensión, tu propio peso corporal se transforma en la resistencia a vencer y puedes, modificando las posturas, establecer retos para músculos de todo tu cuerpo. A diferencia de muchos ejercicios realizados en el Gym o en clases especializadas que se concentran en determinados músculos, los ejercicios de suspensión -donde la gravedad empuja mi cuerpo hacia abajo- normalmente requieren la puesta en acción de gran cantidad de grupos musculares –ejercicios globales- más que músculos aislados o específicos.

Existen varias marcas de medios para entrenamiento de suspensión, siendo las más populares actualmente TRX, rip:60; y Lifeline Jungle Gym XT.

Checa el Rip 60 en Amazon México rip:60 Home Gym and Fitness DVDs


Beneficios del entrenamiento de suspensión

Dentro de los beneficios que aportan, el control articular suele estar muy presente en las ejecuciones. Nos referimos con control a la correcta aplicación de fuerzas a lo largo del recorrido de las articulaciones.

Por otro lado como comentábamos requiere de coordinación intermuscular para el logro de muchas posiciones ayudando a tu cuerpo a crear ambientes integrados de acciones musculares.

No se requiere grandes instalaciones para entrenar de esta forma. Solo buenos amarres del techo o superficies elevadas y un muy bien sistema de tirantes que te permitan realizar los diferentes ejercicios.


Los ejercicios de suspensión pueden ser realizados desde edades preescolares en adelante representando en poblaciones infantiles un gran motivador en su ejecución.

En general representa un gran esfuerzo tanto cardiovascular como de fuerza fundamentalmente en isometrías (contracciones estáticas) de diferentes articulaciones, requisito fundamental para el mantenimiento de ciertas posiciones o posturas.


Se pueden variar o combinar ejercicios de suspensiones, simultáneamente con otros aparatos como tabas de equilibrio, bosu, pelotas de equilibrio, etc.

Variando o combinando los planos (planos horizontales, inclinados y declinados) podemos realizar diferentes énfasis en grupos musculares diversos, así como también la intensidad de los ejercicios. Por ejemplo podrías comenzar una lagartija casi vertical (como si te empujaras de una pared) y poco a poco trabajar sobre planos mas inclinados hasta lograr trabajar lagartijas en plano horizontal e inclusive colocar tus pies sobre un balón y comenzar a trabajar sobre planos declinados.


Compra tu TRX aquí:

 TRX Kit básico de entrenador de suspensión y anclaje de puerta

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