Como hacer dominadas, consíguelo con estos pasos.

Como hacer dominadas, consíguelo con estos pasos.

Dedico este post a todos pero especialmente a las mujeres, esas chicas que creen que hacer dominadas únicamente es cosa de hombres y que ellas no serán capaces nunca. Nada más lejos de la realidad, si se puede, se paciente, date un par de meses y siguiendo estos pasos serán tuyas!

1)  Comenzamos a familiarizarnos con el movimiento, pero teniendo que cargar con mucho menos peso. Haremos los siguientes ejercicios 3 veces por semana, preferiblemente los primeros del entrenamiento para que no hayamos gastado fuerzas, durante un par de semanas.

Dominadas isométricas de bíceps 4 series de entre 5 y 20 segundos, es normal si el primer día no puedes ni mantenerte. Salta hasta conseguir llegar arriba y aguanta sin moverte.

dominada

Semi dominadas en barra desde sentado. 4 x 15-20 reps

dominadas espalda

2) En la semana 3, 4 y 5 haremos lo siguiente:

Dominadas excéntricas, saltando desde el suelo o un banco para llegar arriba y dejarnos caer lo más lento que podamos. 4 x 20 reps

Dominadas lentas
Dominadas con goma, como ya os contaba hace mucho tiempo, esta es la mejor forma de simular el movimiento real, más que la máquina de dominadas asistidas. 4 x MAX

dominada con goma
3) La semana 6 y 7 repetiremos las semi dominadas pero ya prácticamente levantando nuestro peso y haremos las dominadas con goma con una nueva banda elástica que apenas aporte resistencia.

multipower dominada
4) Y listo! Si te salen estos ejercicios ya te puedes lanzar a por la barra real.

¡¡¡¡¡A POR ELLAS!!!!!

Diplomada en Educación Física.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.

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