Resistance Bands Science

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

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For this exercise we must have a very long elastic band, depending on how high we are. In this exercise we are going to stop likewise in the previous exercise, visualize the middle of the tape. Later we will raise the elastic band grips and we will go up to the shoulders. In this way, we have to place our hands to make an upward movement. Then we will proceed to finish raising the arms to as stiff as possible. This exercise is common for the triceps. 3 sets of 10 to 12 repetitions. Rest of 2 to 3 minutes between each series. Do not arch your back in no time. Slow movements, 4 seconds to go down and up. Strengthening the triceps.   1 Position 2 Position