{"id":9770,"date":"2019-01-27T19:43:18","date_gmt":"2019-01-27T19:43:18","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9770"},"modified":"2019-01-28T06:56:12","modified_gmt":"2019-01-28T06:56:12","slug":"como-hacer-mas-dominadas-aumento-instantaneo","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2019\/01\/27\/como-hacer-mas-dominadas-aumento-instantaneo\/","title":{"rendered":"C\u00f3mo hacer m\u00e1s dominadas (\u00a1Aumento instant\u00e1neo!)"},"content":{"rendered":"<p>Mi nuevo pre-entrenamiento:<\/p>\n<p>\u00a0<\/p>\n<ol>\n<li>T\u00f3mate un ba\u00f1o caliente, no literalmente hirviendo, pero s\u00ed muy caliente.<\/li>\n<li>Haz algunas flexiones en la ba\u00f1era si es posible (bajo tu propio riesgo)<\/li>\n<li>Sal del ba\u00f1o<\/li>\n<li>S\u00e9cate y ponte algo de ropa.<\/li>\n<li>Haz 2 rondas de respiraci\u00f3n con hof<\/li>\n<li>\u00a1Haz tus dominadas!<\/li>\n<\/ol>\n<p>Descubr\u00ed que puedo hacer muchas m\u00e1s repeticiones usando la combinaci\u00f3n de la respiraci\u00f3n de Wim Hof y un ba\u00f1o caliente.<\/p>\n<p><span style=\"color:#ff0000;\">NO REALICE LAS T\u00c9CNICAS DE RESPIRACI\u00d3N en el ba\u00f1o<\/span>. Hay gente que ha muerto desmay\u00e1ndose en el agua mientras hac\u00edan esto. \u00a1Qu\u00e9 mala idea!<\/p>\n<p>Aseg\u00farate de no sentirte mareado o aturdido antes de meterte en la ba\u00f1era o hacer las dominadas.<\/p>\n<p>\u00a0<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/QmRJs3afkdo?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<p>\u00a0<\/p>\n<p>La t\u00e9cnica de respiraci\u00f3n de Wim Hof implica lo siguiente:<\/p>\n<h2>T\u00e9cnica de respiraci\u00f3n de Wim Hof<\/h2>\n<p><strong>1 ronda de respiraci\u00f3n<\/strong>\u00a0=<br \/>\n<strong>30 respiraciones profundas y 30 exhalaciones &#039;peque\u00f1as&#039;<\/strong>.<\/p>\n<p>Inhale utilizando los m\u00fasculos del est\u00f3mago y luego los del pecho, tomando tanto aire como sea posible, luego exhale &quot;normalmente&quot; para restablecer el est\u00f3mago para que pueda volver a respirar.<\/p>\n<p>Despu\u00e9s de las 30 respiraciones, contenga la \u00faltima respiraci\u00f3n el mayor tiempo posible. Contener la respiraci\u00f3n el mayor tiempo posible provocar\u00e1... <a href=\"https:\/\/clinicaltrials.gov\/ct2\/show\/NCT02417155\">liberaci\u00f3n de adrenalina<\/a> Lo que literalmente te har\u00e1 m\u00e1s fuerte.<\/p>\n<p>Finalmente, cuando ya no puedas contener la respiraci\u00f3n, exhala y luego, una \u00faltima vez, inhala profundamente y mant\u00e9n la respiraci\u00f3n durante 15 segundos.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/zLBitILeY-s?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<p>Haz esto luego, m\u00e9tete en el ba\u00f1o y aseg\u00farate de que tus m\u00fasculos est\u00e9n calientes y comiences a sudar un poco.<\/p>\n<p>\u00a0<\/p>\n<p>Esto funciona para m\u00ed, pero no puedo encontrar mucha evidencia que diga que la inmersi\u00f3n en agua caliente realmente mejora la fuerza o la potencia.<\/p>\n<p>Hay algunos estudios que muestran que la temperatura muscular puede mejorar la potencia, pero la mayor\u00eda de los estudios modernos parecen no mostrar ning\u00fan efecto.<\/p>\n<p>\u00a0<\/p>\n<h2 class=\"citation__title\">Influencia de la temperatura muscular en la fuerza muscular m\u00e1xima y la potencia de salida en los m\u00fasculos esquel\u00e9ticos humanos<\/h2>\n<div class=\"loa-wrapper loa-authors hidden-xs\">\n<div id=\"sb-1\" class=\"accordion\">\n<h3 class=\"article-section__header main abstractlang_en main\">Abstracto<\/h3>\n<div class=\"article-section__content en main\">\n<p>La influencia de <strong><span style=\"color:#ff0000;\">temperatura muscular (<i>T<sub>m<\/sub><\/i>)<\/span><\/strong> Se evalu\u00f3 la fuerza muscular m\u00e1xima, la potencia de salida, el rendimiento en salto y el sprint en cuatro sujetos masculinos. En uno de ellos, se registr\u00f3 el electromiograma (EMG) del vasto lateral, el b\u00edceps femoral y el semitendinoso.\u00a0<i>T<sub>m<\/sub><\/i>\u00a0oscil\u00f3 entre 30,0 \u00b0C y 39 \u00b0C. La fuerza din\u00e1mica m\u00e1xima, la potencia de salida, el salto y el rendimiento en sprint se relacionaron positivamente con\u00a0<i>T<sub>m<\/sub>.<\/i>\u00a0Los cambios fueron del mismo orden de magnitud para todos estos par\u00e1metros (4\u20136%\u00d7 C<sup>-1<\/sup>) La fuerza isom\u00e9trica m\u00e1xima disminuy\u00f3 en 2%\u00d7 C<sup>-1<\/sup>\u00a0con disminuci\u00f3n\u00a0<i>T<sub>m<\/sub>.<\/i>\u00a0La relaci\u00f3n fuerza-velocidad se desplaz\u00f3 hacia la izquierda en valores subnormales.\u00a0<i>T<sub>m<\/sub>.<\/i>\u00a0<span style=\"color:#ff0000;\">Por lo tanto, en ejercicios de corta duraci\u00f3n, como saltar y correr, el rendimiento se reduce a baja velocidad.\u00a0<i>T<sub>m<\/sub><\/i>\u00a0y mejorado en\u00a0<i>T<sub>m\u00a0<\/sub><\/i>por encima de lo normal, principalmente como resultado de una variaci\u00f3n en la fuerza din\u00e1mica m\u00e1xima.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>Fuente:<\/p>\n<p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1748-1716.1979.tb06439.x\" rel=\"nofollow\">https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1748-1716.1979.tb06439.x<\/a><\/p>\n<p>\u00a0<\/p>\n<figure id=\"attachment_7019\" aria-describedby=\"caption-attachment-7019\" style=\"width: 935px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7019\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/06\/12\/como-hacer-la-tecnica-de-respiracion-de-wim-hof\/wimhofinfographic2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?fit=935%2C3322&amp;ssl=1\" data-orig-size=\"935,3322\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"WimHofInfographic2\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Wim Hof Breathing &amp;#8211; Breath in as powerfully as you can 30 times &amp;amp; then hold your breath. Repeat 3 times. Then jump in a cold shower&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?fit=288%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-7019\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=935%2C3322&#038;ssl=1\" alt=\"Wim Hof\" width=\"935\" height=\"3322\" \/><figcaption id=\"caption-attachment-7019\" class=\"wp-caption-text\">Respiraci\u00f3n Wim Hof: Inhala con toda la fuerza posible 30 veces y luego aguanta la respiraci\u00f3n. Repite 3 veces. Despu\u00e9s, date una ducha fr\u00eda.<\/figcaption><\/figure>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/IFSL_Qk9qKw?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>My new pre-workout: \u00a0 Have a boiling hot bath &#8211; not literally boiling but very hot Do some press ups in the bath if possible (at your own risk) Get out of the bath Dry yourself &amp; chuck some clothes on Do 2 rounds of wim hof breathing Do your chin ups! I&#8217;ve found that [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"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_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":[8219,29971,5189,12504],"tags":[784152950,104722,784152946,72983020,34941026,4393440],"class_list":["post-9770","post","type-post","status-publish","format-standard","hentry","category-bjj","category-bodybuilding","category-fitness","category-mma","tag-bodybuilding","tag-crossfit","tag-fitness","tag-homefitness","tag-mma-2","tag-wim-hof"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Do More Pull Ups (Instant Increase!) - 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\/2019\/01\/27\/como-hacer-mas-dominadas-aumento-instantaneo\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Do More Pull Ups (Instant Increase!) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"My new pre-workout: \u00a0 Have a boiling hot bath &#8211; not literally boiling but very hot Do some press ups in the bath if possible (at your own risk) Get out of the bath Dry yourself &amp; chuck some clothes on Do 2 rounds of wim hof breathing Do your chin ups! I&#8217;ve found that [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2019\/01\/27\/como-hacer-mas-dominadas-aumento-instantaneo\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-01-27T19:43:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-01-28T06:56:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"C\u00f3mo hacer m\u00e1s dominadas (\u00a1Aumento instant\u00e1neo!) - Blog de fitness y MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/2019\/01\/27\/como-hacer-mas-dominadas-aumento-instantaneo\/","og_locale":"es_ES","og_type":"article","og_title":"How to Do More Pull Ups (Instant Increase!) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"My new pre-workout: \u00a0 Have a boiling hot bath &#8211; not literally boiling but very hot Do some press ups in the bath if possible (at your own risk) Get out of the bath Dry yourself &amp; chuck some clothes on Do 2 rounds of wim hof breathing Do your chin ups! I&#8217;ve found that [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/01\/27\/como-hacer-mas-dominadas-aumento-instantaneo\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2019-01-27T19:43:18+00:00","article_modified_time":"2019-01-28T06:56:12+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"How to Do More Pull Ups (Instant Increase!)","datePublished":"2019-01-27T19:43:18+00:00","dateModified":"2019-01-28T06:56:12+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/"},"wordCount":501,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png","keywords":["Bodybuilding","crossfit","Fitness","homefitness","mma","wim hof"],"articleSection":["bjj","Bodybuilding","Fitness","MMA"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/","url":"https:\/\/blackbeltwhitehat.com\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/","name":"C\u00f3mo hacer m\u00e1s dominadas (\u00a1Aumento instant\u00e1neo!) - 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Conoc\u00ed a Wim Hof a trav\u00e9s de Joe Rogan y su podcast. La t\u00e9cnica Wim Hof se ha vuelto cada vez m\u00e1s conocida en los c\u00edrculos de desarrollo personal y bienestar. Incluso se utiliza en el culturismo, debido a la descarga de adrenalina y otros beneficios\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"wim hof","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":5695,"url":"https:\/\/blackbeltwhitehat.com\/es\/2016\/09\/23\/experiencia-de-wim-hof-y-joe-rogan\/","url_meta":{"origin":9770,"position":1},"title":"Wim Hof \u2013 Experiencia con Joe Rogan","author":"Dave","date":"septiembre 23, 2016","format":false,"excerpt":"https:\/\/youtu.be\/Np0jGp6442A \u00a1Wim Hof! Es incre\u00edble. Por su carisma y algunas de las cosas que ense\u00f1a\/ha descubierto. Demuestra su t\u00e9cnica de respiraci\u00f3n con Joe. T\u00e9cnica de respiraci\u00f3n de Wim Hof: Consiste en inhalar lo m\u00e1s profundamente posible y exhalar, pero simplemente dejarlo salir. 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