{"id":1511,"date":"2021-01-18T11:36:24","date_gmt":"2021-01-18T10:36:24","guid":{"rendered":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/?p=1511"},"modified":"2023-10-02T16:27:33","modified_gmt":"2023-10-02T15:27:33","slug":"como-hacer-primera-dominada","status":"publish","type":"post","link":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/como-hacer-primera-dominada\/","title":{"rendered":"5 consejos para hacer tu primera dominada"},"content":{"rendered":"\n<p><strong>Una dominada es un ejercicio fitness de fuerza muy eficaz que a muchos usuarios se les puede resistir<\/strong>, ya sea porque no tienen la t\u00e9cnica o tienen poca fuerza en los m\u00fasculos del tronco superior.<\/p>\n\n\n\n<p>Te compartimos un <strong>listado de recomendaciones para que puedas realizar tu primera dominada<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">1. Realiza ejercicios de tracci\u00f3n<\/h3>\n\n\n\n<p><strong>Haz ejercicios que imiten el movimiento de la dominada con material adecuado subiendo progresivamente la resistencia<\/strong>. Puedes utilizar una cinta de resistencia, una cuerda de suspensi\u00f3n o una <strong><a href=\"https:\/\/www.fitfiu-fitness.com\/es\/musculacion\/maquinas-multiestaciones\/\">m\u00e1quina multiestaci\u00f3n<\/a><\/strong> para hacer ejercicios como el de jal\u00f3n al pecho.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ay\u00fadate con accesorios y material fitness<\/h3>\n\n\n\n<p>Ya sea <strong>con la ayuda de un compa\u00f1ero que te levante o con una goma el\u00e1stica que te quite peso de resistencia<\/strong>, podr\u00e1s realizar tu primera dominada. El motivo es sencillo: te ser\u00e1 mucho m\u00e1s f\u00e1cil hacerla, pero con ayudas.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">3. Baja de peso<\/h3>\n\n\n\n<p>Parece obvio, pero <strong>cuanto menos peso tengas menos resistencia de tracci\u00f3n tendr\u00e1s que superar<\/strong>. Ser\u00e1 mucho m\u00e1s sencillo hacer tu primera dominada.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/mailchi.mp\/fitfiu-fitness.com\/plantilla-para-programar-tus-entrenos-y-dietas\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"272\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook.jpg\" alt=\"\" class=\"wp-image-7356\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook.jpg 670w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook-300x122.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook-550x223.jpg 550w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><\/a><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pule tu t\u00e9cnica de dominada<\/h3>\n\n\n\n<p>No es cuesti\u00f3n de la cantidad de peso que puedes levantar realizando un ejercicio de tracci\u00f3n, sino de<strong> la calidad al realizar el movimiento de la dominada<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mejora tu agarre a la barra.<\/li>\n\n\n\n<li>Realiza el movimiento de tracci\u00f3n con cargas des del suelo.<\/li>\n\n\n\n<li>Activa el abdomen.<\/li>\n\n\n\n<li>Aprieta los gl\u00fateos.<\/li>\n\n\n\n<li>Haz una correcta retracci\u00f3n escapular.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">5. Entrena dominadas en casa<\/h3>\n\n\n\n<p>Instala una <strong><a href=\"https:\/\/www.fitfiu-fitness.com\/es\/musculacion\/barras-dominadas\/\">barra de dominadas<\/a><\/strong> en tu hogar y mejora tu t\u00e9cnica d\u00eda a d\u00eda. Notar\u00e1s una progresi\u00f3n en tu cuerpo m\u00e1s r\u00e1pidamente que si la realizaras en un gimnasio: podr\u00e1s entrenar sin moverte de casa.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/mailchi.mp\/fitfiu-fitness.com\/plantilla-para-programar-tus-entrenos-y-dietas\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"272\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook.jpg\" alt=\"\" class=\"wp-image-7356\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook.jpg 670w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook-300x122.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/entrenamientos-ebook-550x223.jpg 550w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Aprende a realizar tu primera dominada correctamente con estos trucos.<\/p>\n","protected":false},"author":13,"featured_media":1620,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[25,24,15],"class_list":["post-1511","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculacion","tag-dominadas","tag-ejercicios-de-musculacion","tag-entrenamiento"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>C\u00f3mo hacer tu Primera Dominada<\/title>\n<meta name=\"description\" content=\"Los mejores trucos, recomendaciones y consejos para que puedas realizar tu primera dominada. \u00a1Son muy pr\u00e1cticos!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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