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The Chains are a simple, inexpensive, and portable full-body gym.
Introduction: What Are Suspension (Body Leverage) Exercises?
Suspension exercises utilize a person's own body weight for resistance through the use of a supporting structure or apparatus. The term "Suspension Training" is a registered trade and service mark of Fitness Anywhere and specifically refers to the use of their TRX (a rough acronym for T-otal body R-esistance eXercise). The TRX has been available since 2005, but the original suspension exercise, the pull-up, predates bipedalism!
With the invention of the gymnastics rings in the mid-nineteenth century, the number of possible exercises exploded. Unlike the pull-up bar, rings are accessible to absolute beginners--with one's feet on the ground, rings can provide as little or as much resistance as the user wants; the challenge typically depends on the pitch of the body or the amount of assistance from the legs.
The true innovation behind Randy Hetrick's TRX is the merger of the gymnastics rings' two anchor points into one. This simplifies mounting or hanging the device. It also allows unencumbered movement through all planes of motion. This enables an unlimited number of exercises and offers a degree of instability that fosters balance and functional strength. At $199.95, the TRX is cheaper than most gym equipment but still too pricey for college kids (that's a lot of Top Ramen noodles). For those on a budget, fifteen minutes and about $60 worth of chains, carabiners and handles offer a heavy duty clone of the TRX.
Suspension exercises are suitable for people of all ages and abilities, but only when done with safe technique. See the ACE and BodyLev exercise libraries to learn proper form before you begin. Ask your doctor or physical therapist before starting any exercise program.
If you have any questions, seek the help of a certified personal trainer. By creating and using your own suspension device, you alone take full responsibility for your safety and well-being.
Introduction: What Are Suspension (Body Leverage) Exercises?
Suspension exercises utilize a person's own body weight for resistance through the use of a supporting structure or apparatus. The term "Suspension Training" is a registered trade and service mark of Fitness Anywhere and specifically refers to the use of their TRX (a rough acronym for T-otal body R-esistance eXercise). The TRX has been available since 2005, but the original suspension exercise, the pull-up, predates bipedalism!
With the invention of the gymnastics rings in the mid-nineteenth century, the number of possible exercises exploded. Unlike the pull-up bar, rings are accessible to absolute beginners--with one's feet on the ground, rings can provide as little or as much resistance as the user wants; the challenge typically depends on the pitch of the body or the amount of assistance from the legs.
The true innovation behind Randy Hetrick's TRX is the merger of the gymnastics rings' two anchor points into one. This simplifies mounting or hanging the device. It also allows unencumbered movement through all planes of motion. This enables an unlimited number of exercises and offers a degree of instability that fosters balance and functional strength. At $199.95, the TRX is cheaper than most gym equipment but still too pricey for college kids (that's a lot of Top Ramen noodles). For those on a budget, fifteen minutes and about $60 worth of chains, carabiners and handles offer a heavy duty clone of the TRX.
Suspension exercises are suitable for people of all ages and abilities, but only when done with safe technique. See the ACE and BodyLev exercise libraries to learn proper form before you begin. Ask your doctor or physical therapist before starting any exercise program.
If you have any questions, seek the help of a certified personal trainer. By creating and using your own suspension device, you alone take full responsibility for your safety and well-being.
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Signing UpStep 1Gather the materials.
Materials:
1. A length of chain from the hardware store (8 to 16 feet depending on the height of the object to which you will anchor it).
2. A short chain (1-2 feet depending on the circumference of the object around which you'll wrap it).
3. A used bicycle inner tube or hose.
4. 3 strong carabiners from the hardware or sporting goods store. They should be able to hold your weight several times over.
5. 2 handles (I ordered mine online from Power Systems. Metal handles are available at sporting goods stores)
1. A length of chain from the hardware store (8 to 16 feet depending on the height of the object to which you will anchor it).
2. A short chain (1-2 feet depending on the circumference of the object around which you'll wrap it).
3. A used bicycle inner tube or hose.
4. 3 strong carabiners from the hardware or sporting goods store. They should be able to hold your weight several times over.
5. 2 handles (I ordered mine online from Power Systems. Metal handles are available at sporting goods stores)
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Aug 29, 2010. 9:21 AMslizzardman
says:
Good ingenuity, but if you go to gymnasticbodies.com you can buy the Xtreme Rings, which are single piece construction and fully adjustable in height AND have a maximum safe load of 1000 lbs EACH both on the ring AND strap, for about 59 bucks. That seems like a much better deal than the home-made version. If you're super broke you'll be best off buying 400 lb rope or truck straps and putting bent 1" PVC over it for the handle. You can make adjustable homemade "rings" for about 20 bucks or less that way. They are nowhere near as good as the real thing, but when you're broke you're broke.
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