PALLOF PRESS

-
The pallof press is an intense and effective exercise to work the abdomen testing the stability of the core.

How to do it?
1- Feet at the width of the shoulders and knees semiflexed.
2- Grab the resistance band from which we will pull forward maintaining the position avoiding rotation.



Which muscles do we work with?
1- External oblique.
2- Internal oblique.
3- Abdominal rectum.

What are its benefits?
1- Stability and balance.
2- Core hardness.
3- Perfect complementary exercise.
4- Effective and safe with a low risk of injury.

How much training volume?
It is enough to perform 3-4 series of 10-12 repetitions.

Variations:
1- Pallof press with trunk rotation.

2- Pallof press in stride.

3- Pallof press in stride raising arms.

If you want to know more about core training visit the following link:
https://es.slideshare.net/jcissik/core-training-devils-advocate

Comments

Post a Comment

Popular posts from this blog

RPE (OMNI-RES) WITH RESISTANCE BANDS

-
Image
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 ...
Read more

CORDINATION WORK WITH RESISTANCE.

-
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
Read more

HOW TO IMPROVE THE PADEL DEFENSE WITH ELASTIC BANDS

-
Image
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...
Read more