The world of fitness It is constantly evolving, and with it, the redefinition of what it means to be strong, especially for women. In this process of breaking barriers and challenging limitations, a classic exercise of the gym has emerged as a movement that is not only a physical challenge, but also a powerful tool for female empowerment: The dominated.
Far from being an exclusive exercise for the most advanced men or athletes, the dominated ones have become a resistance symbol, both physical and mental.
The dominated, an iconic exercise in which the body rises to a bar through the force of the armsis recognized for its high level of difficulty.
In this context, several women have begun to see in this challenge a way of empowering, as Heather Milton, physiologist of the exercise in the Langone Sports Performance Center of the University of New York.
“It’s a way of empowering”Said Milton, referring to the impact of overcoming the physical and psychological obstacles involved in learning to make a dominate.
One of the largest barriers in the realization of a dominate is the mental. Many women face the psychological obstacle that tells them that they are not strong enough.
This is a topic that Tang constantly addresses with its clients, highlighting that the dominated is not only about strength, but of trust and perseverance. “It is important not to skip the previous steps of strength training”Tang emphasized.
The gradual and progressive development of force, as well as an intelligent approach in grip work and in the stability of the Core, are fundamental to achieve this goal.
He training To perform a dominate is based on the principle of gradual progression. It is not about simply achieving the first repetition, but to create a solid basis of force that allows to move towards sustained and improved performance.
Tang emphasizes that The key to success in this exercise is to progress at your own pace, without hurrying. As people concentrate on their small advances, such as making a repetition or improving the suspension time in the bar, the results arrive naturally.
Beyond its aesthetic or performance effects, dominated have a significant impact on general health. Milton points out that the grip force is directly related to longevity and quality of life.
In studies carried out, it has been shown that maintaining a good grip force can reduce the risk of health deterioration as it ages. “If we keep our muscles for longer, we can keep healthy for a longer time”Milton said.
This type of training not only improves muscle strength, but also the ability to perform daily activities and maintain an active and healthy lifestyle.
One of the most important recommendations to optimize the results in any strength training program is food. According to Milton, many women do not realize the importance of consuming sufficient protein to support muscle recovery.
“It is essential to maintain recovery capacity. We need enough calories for muscle regeneration, which is a part of the training process”he explained.
To maximize the benefits of dominated and other force exercises, it is recommended to consume at least one gram of protein per kilogram of body weight, which facilitates muscle repair and growth.
As with any other challenging exercise, the dominated ones are not exempt from common errors, especially among beginners.
Tang points out that one of the greatest mistakes that people make is not to build an adequate force base before trying to make complete repetitions.
“It is important to avoid skipping the foundations of strength training and progressing step by step. If you are constant, the results will come”said Tang. This gradual approach is not only more effective, but also safer to avoid injuries.
The trip to the perfect dominate is much more than a physical challenge; It is a personal transformation process. From physical force to overcoming mental barriers, dominated offer a unique way of empowering.
It is not only a matter of muscles, but also of mental resilience and dedication. As Tang concluded, “if you promise to train with intelligence, you will see how your limits expand and how the exercise leaves a significant mark on your life.”
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