como empezar a hacer dominadas Cómo hacer dominadas correctamente

If you’re looking to build strength and stamina, one of the best exercises you can do is the pull-up. More specifically, the overhand pull-up, also known as a chin-up or a “dominada” in Spanish. This exercise is known to target the back, shoulders, arms, and core, making it a great all-around workout. Now, if you’re new to training and don’t know how to do a pull-up, don’t worry. There are ways to get started and progress until you can do a full pull-up on your own. Here are some steps to follow: Step 1: Strengthen your grip Before you start working on your pull-up, you need to make sure your grip is strong enough to hold your bodyweight. A good way to do this is to practice hanging from a bar for as long as you can. Try to increase your time each week until you can hang for 30 seconds or more. Step 2: Work on your back muscles The key to a successful pull-up is having strong back muscles. To build these muscles, you can do exercises like rows, lat pulldowns, and reverse flyes. These exercises can be done with resistance bands, dumbbells, or a cable machine. Step 3: Start with assisted pull-ups Assisted pull-ups are a great way to build the strength and technique needed for a full pull-up. You can use a machine at the gym that will assist you in lifting your bodyweight, or you can use a resistance band to help you pull yourself up. Step 4: Progress to negative pull-ups Once you can do assisted pull-ups with ease, you can start working on negative pull-ups. This involves jumping or stepping up to the top of the pull-up position and then lowering yourself down as slowly as possible. Step 5: Do eccentric pull-ups Eccentric pull-ups are similar to negative pull-ups, but instead of starting at the top position, you start at the bottom and use a chair or bench to help you get up to the top position. Then, slowly lower yourself down. Step 6: Try a full pull-up Once you’ve mastered each of these steps, you should be able to do a full pull-up on your own. Remember to engage your back muscles and keep your core tight as you pull yourself up. Incorporating pull-ups into your workout routine can help you build strength, increase endurance, and improve overall fitness. So start practicing today and see how far you can progress!

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