{"id":8642,"date":"2017-11-11T20:21:56","date_gmt":"2017-11-11T20:21:56","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8642"},"modified":"2017-11-11T20:21:56","modified_gmt":"2017-11-11T20:21:56","slug":"dominadas-para-principiantes","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2017\/11\/11\/dominadas-para-principiantes\/","title":{"rendered":"Dominadas para principiantes"},"content":{"rendered":"<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8643\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/11\/11\/dominadas-para-principiantes\/dominadas-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&amp;ssl=1\" data-orig-size=\"960,640\" data-comments-opened=\"1\" data-image-title=\"Chin Ups\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&amp;ssl=1\" class=\"alignnone size-full wp-image-8643\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?resize=960%2C640&#038;ssl=1\" alt=\"dominadas para principiantes\" width=\"960\" height=\"640\" \/><\/p>\n<p>Si entrenas en casa, una barra de dominadas es posiblemente el elemento esencial del equipo.<\/p>\n<p>Yo uso la Power Bar 2 de Amazon:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/jNr8gTfVbQU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<h2>C\u00f3mo hacer tus primeras dominadas<\/h2>\n<p><span style=\"color:#ff0000;\">Bajo su propio riesgo, tenga cuidado: las dominadas lentas y controladas son esenciales para prevenir lesiones.<\/span><\/p>\n<ul>\n<li><span style=\"color:#000000;\">Intenta colocar una silla delante de ti para apoyar los pies: esto har\u00e1 que las cosas sean mucho m\u00e1s f\u00e1ciles.<\/span><\/li>\n<li><span style=\"color:#000000;\">Lleva tu vientre hacia adentro para activar tu centro.<\/span><\/li>\n<li><span style=\"color:#000000;\">Junta ligeramente los om\u00f3platos para protegerlos.<\/span><\/li>\n<li><span style=\"color:#000000;\">Intenta mantener un ritmo de 3-1-3<\/span><br \/>\n<span style=\"color:#000000;\"> 3 segundos subiendo, 1 segundo de pausa en la parte superior, 3 segundos bajando<\/span><\/li>\n<\/ul>\n<p>NO te dejes caer mientras extiendes los brazos, ya que hiperextender\u00e1s con fuerza los codos y estresar\u00e1s los hombros.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/VGOeRQfG8dg?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>If you are training at home, a chin up bar is arguably the one essential piece of kit. I use the Power Bar 2 from Amazon: How to Do Your First Pull Ups At your own risk &#8211; be careful &#8211; slow &amp; controlled chin ups are essential to prevent injury Try putting a chair [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":8643,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189,12504,1],"tags":[1629680,784152946,2633997,1537846,56232,171673],"class_list":["post-8642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilding","category-fitness","category-mma","category-uncategorized","tag-chin-ups","tag-fitness","tag-home-workout","tag-pull-ups","tag-strength","tag-wellbeing"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Chin Ups for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/11\/11\/dominadas-para-principiantes\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chin Ups for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you are training at home, a chin up bar is arguably the one essential piece of kit. 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No necesitas un gimnasio ni un entrenador que te est\u00e9 dando instrucciones constantemente. Lo que s\u00ed necesitas es un plan sencillo y algunos elementos que te mantengan activo: fuerza, resistencia, velocidad\u2026","rel":"","context":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/boxeo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/bEPBpEojF1Y\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12697,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/01\/25\/bandas-de-resistencia-para-barra-de-dominadas-como-atar-una-banda-de-resistencia-a-la-barra-de-dominadas\/","url_meta":{"origin":8642,"position":2},"title":"Bandas de resistencia para barra de dominadas: c\u00f3mo atar la banda de resistencia a la barra de dominadas","author":"Dave","date":"enero 25, 2022","format":false,"excerpt":"Haz ejercicio bajo tu propia responsabilidad. Las bandas de resistencia son excelentes para todo tipo de ejercicios. Las bandas largas en forma de bucle son las mejores para ayudarte con las dominadas. Ata la banda en forma de bucle a la barra. Coloca la rodilla o el pie en la parte inferior del bucle. 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