ARM EXERCISES

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Deanna Dorman is a celebrity Master Trainer, Fitness Nutrition Specialist, and Pilates instructor. She is the creator of TheLiveFitGirls.com and has been featured in Shape, Self, Women's Health, Buzzfeed, and a number of other print and online publications. She is the creator and founder of The Fitness Collective - an on-demand video app that delivers new workouts every week!

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RPE (OMNI-RES) WITH RESISTANCE BANDS

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The Rated Perceived Exertion (RPE) is a tool that helps to control intensity during strenght training and can be applied to everyone, but ¿What is RPE exactly? According the American College of Sport Medicine (ACSM), "RPE is a psycophysiological scale, which means that it calls on the mind and the body to evaluate the perception of the effort. The scale measures sensations of effort, discomfort and fatigue experienced during aerobic and strength training"  The firs scale emerges from aerobic training with the Borg scale, so that athletes could give feedback to their coaches inmediately about the training load. Later it begins to be validated for strength training with OMNI-RES scale, also being validated for use with resistance bands. Colado et al. (2012) ¿How can we use it? Normally in strength training the % RM is usually used to quantify the intensity, but the problem is that without encoder, you have to do test of RM to calculate the value of ...
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CORDINATION WORK WITH RESISTANCE.

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Next, we expose a proposal of exercise for the work of the coordination of the paddle player adding the complexity of the addition of an elastic band to make difficult the movements. We can say that this would be a hybrid work between coordination and work of resistance force. It is very important to know the level of the athlete to be able to choose correctly the time and the exercises that are going to be presented. An example is that we are not going to work with the same intensity or difficulty of patterns with a child or with an adult. This type of exercises present a large number of variations with which we can go playing to achieve our goals. As there are many possibilities, a large number of exercises can be designed that will give eta a great variability (an aspect that is highly valued by students). More coordination exercises and information that you can use: https://www.slideshare.net/fasstllc/tt-ladder-guide
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HOW TO IMPROVE THE PADEL DEFENSE WITH ELASTIC BANDS

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When we are in the defensive position it is very important to keep the center of gravity low, as most ball come at a low height. An example would be an opponent's volley, with a cut-off effect that slides on the court and reaches below the knee. A common mistake is to have a high center of gravity, which makes our shots imprecise. Normally this occurs because the armed when we are with the center of gravity are made above the ball producing that many times we hit the ball with cut effect. To hit with cut effect is very unadvisable since it is necessary to be very precise to avoid that the ball gets up. For this reason we have designed the following exercise. In the we can see how it is using the elastic bands that go from ankles to the belt, coa that makes that when the position of the player is very high the bands exert more tension, so the player will notice a relief of tension if it lowers its center of gravity.   The material us...
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