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The dominated They are a fundamental exercise in Calisthenics training, but not all people can perform them at the beginning. If you still can’t make a dominatedDon’t worry. With adequate patience and training, you can develop the back force necessary to achieve it.
In this article, we will show you how you can progress step by step, even if you still can’t do a dominate, using Assisted exercises and working in the Basic Calisthenics.
Why is it difficult to make dominated at the beginning?
The dominated They require a significant amount of strength, especially in the back muscles, shoulders and arms. The difficulty at the beginning is usually a result of a lack of back force enough and a lack of familiarity with movement.
In addition, if you have not trained before, the necessary body control to perform this exercise can also be a challenge. Do not be discouraged, since with practice and a progressive approach, the ability to do dominated It will improve considerably.
Assisted exercises to progress in dominated
Use of elastic bands
Elastic bands are an excellent way to perform Assisted dominate. When placing the band on the bar and putting a foot or knee on it, the band will provide you with support, reducing the weight you need to lift.
This allows you to work in the technique and force necessary for a complete dominate. As you increase your strength, you can opt for bands with less resistance until you can do dominated Without assistance.
Negative dominated
Negative dominated are an effective technique to develop strength. Start with your chin above the bar, then lower slowly until your arms are completely extended.
This exercise emphasizes the eccentric phase of the movement, which helps strengthen the back and arms muscles. Carrying out several controlled repetitions of negative dominated will allow you to gain strength and move towards the complete dominate.
Inverted rowing
The inverted remote is another key exercise to improve the back force. To do so, place yourself under a fixed bar and hold it with your hands, keeping your body straight. From there, pull your torso to the bar, concentrating on activating the back muscles.
Over time, you can increase the difficulty by raising your legs or adding weight. The inverted remote is an excellent way to strengthen the necessary muscles for those dominated without having to use additional equipment.
Basic calisthenics to strengthen the body
Flexions
Flexions are an exercise that can also help you improve strength in the muscles of the upper body. Although the flexions are not a direct exercise for dominatedcontribute to improving the back force And the shoulders, which is crucial to progress in dominated.
Start with basic flexions and, as you progress, you can work in more difficult variants such as pica flexions or declined flexions.
Pull-Aparts with elastic band
This is an effective exercise to work the back of the shoulders and back. Hold an elastic band with both hands and, with extended arms, pull the band out, keeping the elbows slightly flexed. This exercise improves the mobility and strength of the back, helping in the development of the back force necessary for the dominated.
Iron and Core exercises
Strengthening the Core is essential for dominated. Good stability of the Core will allow you to better control your body while you make the movement.
Exercises such as iron and iron variations can help you gain this stability. Try to maintain a good posture and strengthen both the abdomen and the lower back muscles.
Progression in the dominated
Gradually increase intensity
As you back force Improvement, you must gradually increase difficulty. If you can initially only make negative dominated, try to add more repetitions as you develop the necessary force.
Then, start trying the dominated assisted with lighter bands until you can make a dominated Complete without help.
Rest and allow recovery
Rest is essential in any progression process. Muscles need time to repair and grow after each training. Be sure to rest properly among the training dominated and to alternate with other exercises to avoid overcoming.
Additional tips to improve in dominated
- Focus on the form: The right technique is essential to avoid injuries and maximize the results. Be sure to keep your body straight during movement and avoid impulse.
- Mobility training: Increasing shoulder mobility and elbows can improve the range of movement and exercise efficiency. Incorporate stretching and dynamic mobility in your routine.
- Consistency: Constant practice is key to improve. Be sure to train the dominated several times a week, alternating with other exercises to work the back and arms muscles.
Progress in dominated It can be a challenge, but with the appropriate strategy and patience, you can achieve it. By incorporating Assisted exerciseswork in the Basic Calisthenics and focus on gradually increasing the difficulty, you will see how you back force Improves and finally you can perform complete dominate.
Remember that the key is in consistency and listening to your body. Over time, the dominated will cease to be an obstacle and become one of the most satisfactory tests of your training.
