{"id":2089,"date":"2019-11-28T09:00:03","date_gmt":"2019-11-28T08:00:03","guid":{"rendered":"https:\/\/www.fitshop.es\/blog\/?p=2089"},"modified":"2019-11-30T15:33:39","modified_gmt":"2019-11-30T14:33:39","slug":"dead-hang-ejercicio-dominadas","status":"publish","type":"post","link":"https:\/\/www.fitshop.es\/blog\/dead-hang-ejercicio-dominadas\/","title":{"rendered":"\u00abDead Hang\u00bb: la base que necesitas para dominar las dominadas"},"content":{"rendered":"<p><a name=\"more-6253\"><\/a>Conseguir realizar una <a href=\"https:\/\/www.fitshop.es\/blog\/realizar-dominadas-o-chin-ups-en-casa\/\">dominada<\/a> sin apoyo es un sue\u00f1o que muchos aficionados al fitness no logran alcanzar. En este art\u00edculo queremos presentarte un ejercicio que te acercar\u00e1 mucho al hecho de poder realizar una dominada. Si entrenas la t\u00e9cnica del \u00abdead hang\u00bb, fortalecer\u00e1s exactamente los m\u00fasculos que necesitas para realizar dominadas.<!--more--><\/p>\n<h5 class=\"western\">\u00abDead Hang\u00bb: los grupos musculares<\/h5>\n<p>El colgarte con los brazos extendidos solicita fuertemente la musculatura de manos y brazos. Adem\u00e1s, los m\u00fasculos del hombro tambi\u00e9n participan de forma muy activa en este ejercicio. El \u00abdead hang\u00bb es uno de los ejercicios m\u00e1s eficientes para mejorar tu fuerza de agarre. Una buena fuerza de agarre es uno de los requisitos m\u00e1s importantes si deseas realizar dominadas sin asistencia.<\/p>\n<h5 class=\"western\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-6259\" title=\"Dead Hang\" src=\"http:\/\/www.sport-tiedje.de\/blog\/wp-content\/uploads\/2016\/02\/Dead-Hang.jpg\" alt=\"Dead Hang\" width=\"136\" height=\"204\" aria-describedby=\"caption-attachment-6259\" \/>\u00abDead Hang\u00bb: \u00bfc\u00f3mo se realiza correctamente?<\/h5>\n<ul>\n<li>Agarra la <a href=\"https:\/\/www.fitshop.es\/dominadas\" target=\"_blank\" rel=\"noopener noreferrer\">barra de dominadas<\/a> con el agarre prono (con las palmas mirando hacia el frente)<\/li>\n<li>Estira los brazos<\/li>\n<li>Deja colgado el cuerpo tranquilamente (\u00a1no te balancees!)<\/li>\n<li>Flexiona las rodillas en \u00e1ngulo recto<\/li>\n<\/ul>\n<h5 class=\"western\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-6260\" title=\"dominada negativa\" src=\"http:\/\/www.sport-tiedje.de\/blog\/wp-content\/uploads\/2016\/02\/Klimmzug-isometrisch.jpg\" alt=\"dominada negativa\" width=\"135\" height=\"203\" aria-describedby=\"caption-attachment-6260\" \/>\u00abDead Hang\u00bb: m\u00e1s dif\u00edcil todav\u00eda<\/h5>\n<ul>\n<li>Cu\u00e9lgate 3 veces durante 30 segundos, con pausas intercaladas de 30 segundos<\/li>\n<li>Aumenta la duraci\u00f3n del ejercicio poco a poco, hasta que puedas mantenerte 120 segundos de forma ininterrumpida<\/li>\n<li>Para aumentar la intensidad, puedes probar a realizar el \u00abdead hang\u00bb con un brazo durante 30 segundos<\/li>\n<\/ul>\n<h5 class=\"western\">\u00abDead Hang\u00bb: el camino hacia las dominadas<\/h5>\n<p>Una vez que seas capaz de mantenerte durante 120 segundos con los brazos estirados en la barra de dominadas, podr\u00e1s pasar al agarre supino (palmas mirando hacia el cuerpo) y flexionar los brazos al m\u00e1ximo para lograr la posici\u00f3n correcta. Intenta mantener una posici\u00f3n en la que tu barbilla quede por encima de la barra de dominadas durante 10-15 segundos. Realiza 3 repeticiones con pausas intercaladas de 30 segundos.<\/p>\n<p>El pr\u00f3ximo pasa en el camino hacia las dominadas son las dominadas negativas. Comienzas con la barbilla sobre la barra de dominadas y bajas el peso corporal lentamente y de manera controlada, hasta que los brazos est\u00e9n totalmente estirados. Cuando est\u00e9s en situaci\u00f3n de poder realizar 5 dominadas negativas de manera lenta y controlada, podr\u00e1s pasar a realizar tu primera aut\u00e9ntica dominada.<\/p>\n<p>\u00a1Que te diviertas por el camino! \u00a1Te deseamos mucho \u00e9xito!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Conseguir realizar una dominada sin apoyo es un sue\u00f1o que muchos aficionados al fitness no logran alcanzar. En este art\u00edculo queremos presentarte un ejercicio que te acercar\u00e1 mucho al hecho de poder realizar una dominada. Si entrenas la t\u00e9cnica del \u00abdead hang\u00bb, fortalecer\u00e1s exactamente los m\u00fasculos que necesitas para realizar dominadas.<\/p>\n","protected":false},"author":5,"featured_media":2090,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[41,44],"class_list":["post-2089","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria","tag-entrenamiento-de-fuerza","tag-musculacion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00abDead Hang\u00bb: la base que necesitas para dominar las dominadas<\/title>\n<meta name=\"description\" content=\"En este art\u00edculo queremos presentarte un 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