Sling training
Sling training (Engl. Sling workout , even suspension workout ) is a full-body training method with the help of rope and sling systems. You work with your own body weight as a training resistance. In addition to sports, it has also been used for physiotherapy treatment since 2001 .
history
The origin of this suspension training can be traced back to Rendy Hetrick, an elite soldier of the US Navy Seals. Due to a lack of training opportunities, he tied belts around armored pipes and thus developed the first exercises. There are now around 300 different exercises that offer a great variety on the one hand and can also be performed in a small space on the other.
Principles
The strengthening exercises are carried out with your own body weight and are based on the principle of instability . Entire motion sequences can be simulated. In addition to strengthening the muscles, this aspect should also promote muscle coordination. The effect of this desired instability can be increased after a certain period of acclimatization by adding a pulley.
The sling trainer is mainly used to train strength endurance. Above all, the deep-set, small muscles near the joints should be addressed. The resistance can be changed by the variable angle of the body to the ground. With a carabiner in a hook on the ceiling, placed around a branch, attached to a pole, you can train almost anywhere on fitness trails. Many exercises require a high level of basic and core stability.
literature
- Anders Berget, Lennart Krohn-Hansen: sling training. The modern full body workout. Meyer & Meyer 2014, ISBN 978-3-89899-828-4 .
- Nick Burns: Suspension Training: How Risky Is It? In: New York Times . dated February 1, 2007. Retrieved May 13, 2016
- Andreas Heißel: Stable core : Increased performance through sling training . In: medical sports network. Vol. 5, No. 5 (May 2010), ISSN 1866-5322 , pp. 42-45.
Web links
Individual evidence
- ↑ YS Yue, XD Wang et al. a .: Sling exercise for chronic low back pain: a systematic review and meta-analysis. In: PloS one. Volume 9, number 6, 2014, p. E99307, doi : 10.1371 / journal.pone.0099307 , PMID 24919119 , PMC 4053356 (free full text) (review).
- ↑ JS Lee, SH Yang et al. a .: Effectiveness of sling exercise for chronic low back pain: a systematic review. In: Journal of physical therapy science. Volume 26, number 8, August 2014, pp. 1301-1306, doi : 10.1589 / jpts.26.1301 , PMID 25202202 , PMC 4155241 (free full text) (review).
- ↑ What is TRX training? What is suspension training? Retrieved October 28, 2017 .