¿Cómo Aprender Dominadas a Una Mano Rápido?

Today I'm going to teach you how to do pull-ups that will help you gain muscle mass quickly. Friends, one-arm pull-ups are a very advanced and quite injurious exercise, and to be able to do them, you need to have sufficient strength in your lat muscles. So before doing your first one-arm pull-ups, I recommend you do at least 12-15 regular pull-ups. Friends, and to learn this exercise, our old friend—the band—is going to help us. Let's tie the band to the bar. If you don't have a band, you can use a chain or even a towel. So, let's go. Let's grab the bar near the band and grab it at practically the highest point possible. Let's try to do a few reps. When we do these reps, we try to bring the band inward. And we're doing this for a reason—when we do it, our scapula protracts, and this helps us activate our lat muscles more. If you pull the band, rope, or towel you're using outward when you do this, the scapula will retract, and in this position, the lateral muscle activation will be minimal. I recommend practicing it with the following routine: do 5 reps with one arm, then 5 reps with the other arm. And then the next exercise: do a pull-up with one arm, move to the other arm, and move from side to side. I'll show you later: pull-up, move, lower, pull-up, move, lower. Pull-up, move, lower, pull-up. This will help you put more load on each side of your body and work your lateral muscles specifically to progress in this exercise. In each workout, you should do 5 to 10 rounds of what I showed you, and as you might have guessed, as you get more comfortable with this exercise, you should grab the band lower and lower. You have to reach the point where you're holding it at the lowest point, or practically not holding it at all, just with one finger, and then you can do a few reps. Now, a very important point without which you won't be able to do one-arm pull-ups is your body contraction. If you don't have your body contracted, your body will hang from the bar like a sack of potatoes. And to learn this contraction, you have to do plank-type exercises, in which you'll hold your body completely contracted for a few minutes. So, when you grab the bar and the strap, your body will contract almost automatically, because that will become muscle memory, and then you'll be able to do these one-arm pull-ups with your body contracted and lifting your entire body weight with one hand. Now, friends, the common mistakes when performing this movement. The first mistake is not using the full range of motion. For example, if you do your reps like this, your lats won't be working, and you won't be able to progress further with this exercise. The second mistake, my friends, is using support to the side and practicing one-arm pull-ups this way. This will be much more difficult because your scapula will retract, and activating your lateral muscles will be much more complicated. The third mistake is not activating our muscles when doing one-arm pull-ups. You have to understand that this movement is performed with our lateral muscles, which we must activate and think about every time we do the movement. If we don't activate them, it will be difficult to even start. The fourth mistake is not warming up before practicing one-arm pull-ups. It's a super-injurious exercise, and without warming up, it's easy to tear your muscle. The last and final mistake, my friends, is twisting your body and touching the bar with your other shoulder when doing one-arm pull-ups. This way, you're greatly reducing your range of motion and won't get the full benefits of this exercise because you'll be doing it for a very short distance. So make sure you don't do this and keep your other shoulder in position. Practice the routine I gave you and you'll see that with this, you'll be able to achieve a one-arm pull-up. JOIN, WARRIOR! Our website: https://www.buff-academy.com/ Be the first to take THE WAY OF THE WARRIOR: https://www.buff-academy.com/shop BUFF Academy Apparel: https://teespring.com/es/stores/buff-... Stories and important announcements at:   / vadym_cavalera