Learn to dominate in 6 weeks [special women]
Before we begin, we emphasize what step 0 is: delete the “I can’t” from your lexicon, by the fact that you can. Now, how do you begin to train to learn how to make a dominate? Following these steps!
For many women, making a dominate simply does not fit into their plans. And not because they didn’t want to achieve it, but rather because they start from the fact that it is more difficult than climbing Mount Everest; it requires such strength in the arms that it is impossible to even try. And when you talk about it with friends or colleagues at the gym, it seems that absolutely no one of a penny for this reason.
But it turns out it’s possible. Logically, it is a sacrifice, and it is true that men find it easier to achieve it, due to differences in upper body physical capacity and distribution of anatomical fat (women tend to have more concentration of fat in the lower body).
But despite all these “cons”, today we are going to dedicate this space to prove to you that yes: we can do dominated. Not doing them means not doing one of the most effective exercises on the planet to exercise the upper train.
The dominated muscles strengthen and sculpt the muscles of the arms, shoulders, back and core, with each reiteration, increasing muscle mass and helping to increase metabolism and favoring the suppression of body fat. The next training program is for you to conduct over the next 6 weeks, with the goal of achieving the necessary strength to deal with the intimidating dominated.
Yes, we dog! ? Initiation to the dominated ones
It leaves to one side the machines to make dominated or well dominated assisted. To get a mastered, it is essential to monitor the actual movement and begin to conform to it. The 4 exercises that we specify now will help you practice and limit the appropriate technique, and build the upper body with the precise vertical traction force, which with very few other exercises we can achieve.
This is how we begin to oil the machinery, that is, our body, in order to achieve a domination. Taking this series of measures will also help us to progress in our ability to tolerate and endure the effort of the exercise, making us feel more diligent in clinging to the bar.
During the 2 phases of this plan, alternate the exercises listed now, making them a total of three times per week. So, the first week you do 1-two-1, the second week two-two, and so on. Do these exercises at the beginning of your regular training sessions, as it is vital that you do them when your body is still cooler and stronger.
Weeks 1 to 3
1. Isometric dominated
two. Dominated with TRX
Weeks four to 6
1. Eccentric dominated
two. Dominated with elastic band
1. Isometric Domains
This may seem easy, since, after all, you don’t have to make any movement, but you have to hold the posture for five to twenty seconds. But the truth is that it stings more than it looks. This exercise requires having the muscles in ceaseless tension, which helps to increase strength and advance significantly in the mastery of exercise.
How to do it? Climb onto a bench to get close to the bar, hold it tightly and jump to the chest. Keep the situation as long as you can, from five to fifteen to twenty seconds.
2. Dominated with TRX
It’s akin to pulley exercise, but with a huge advantage: you work to push your body face up, instead of pulling the bar face down, which makes the movement more functional and is a better preparation for the dominated.
How to do it? Set a TRX near a bar and sit on the floor just below it. Extend your legs face forward and take the 2 handles with your arms stretched out. Without leaning back, bend your elbows and raise your upper body to bring it closer to the handles. Make a small pause and then descend slowly until you recover the initial situation. That’s a reiteration.
3. Eccentric dominated
Normally we are stronger in the downward part of an exercise (hence eccentric), than in the upward part. This is why we want to work the descent phase as slowly as possible, as this causes our muscles to work throughout the entire range of motion. In addition to this, in this way we acquire the strength we will need to pull ourselves to the opposite.
How to do it? Stand on a bench, take the bar and jump face up, so that the chin “touches” the bar. Pause and then descend as slowly as possible, trying to extend it to about ten seconds. When the arms are fully extended, release the bar and return to the bench. This is a reiteration.
4. Dominated with elastic band
Don’t think of this exercise as a substitute for the domed assisted machine in the gym. In contrast to that machine, which gives a fixed support along the whole movement (which makes it easier), the flexible band “helps” to make it just a little simpler (specifically, in the part of the exercise in which we are down, with arms extended). As our body reaches the bar, the support of the flexible band reduces, in such a way that we pull more of our strength.
How to do it? Knot a flexible band around a dominated bar, place a knee at the other end of the band and grab the bar with your arms fully extended. Elevate the whole body, pause and return to the initial situation little by little. That’s a reiteration.
I studied Physical Education at INEF in Barcelona. I am passionate about sport and healthy living and I like to share my passion and experience with anyone who is interested. I am a specialist in toning and bodybuilding, so I can advise at all times. In addition, I am part of the FEEPYF (Spanish Federation of Personal Trainers and Fitness).