{"id":4209,"date":"2023-07-23T10:34:59","date_gmt":"2023-07-23T15:34:59","guid":{"rendered":"https:\/\/info.bumptup.org\/2023\/07\/23\/puente-de-gluteos-con-los-pies-elevados\/"},"modified":"2024-10-24T14:16:36","modified_gmt":"2024-10-24T19:16:36","slug":"puente-de-gluteos-con-los-pies-elevados","status":"publish","type":"post","link":"https:\/\/info.bumptup.org\/es\/2023\/07\/23\/puente-de-gluteos-con-los-pies-elevados\/","title":{"rendered":"Puente de gl\u00fateos con los pies elevados"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Feet Elevated Glute Bridge\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/U9h1hYyGHmE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n<p><em>(Dificultad: Principiante)<\/em><\/p>\n\n<p><strong>Descripci\u00f3n:  <\/strong><\/p>\n\n<p>Empieza tumbado boca arriba, con las rodillas flexionadas y los pies apoyados en una superficie elevada; en una silla o un sof\u00e1, y mant\u00e9n el tronco contra\u00eddo mientras elevas las caderas en el aire, cerca de las caderas. Piensa en apretar los gl\u00fateos y los isquiotibiales en la parte superior, aguantando 1-2 segundos  <\/p>\n\n<p>*Si te mareas tumbado boca arriba, coloca 2 \u00f3 3 almohadas detr\u00e1s de la cabeza, el cuello y la parte superior de la espalda, de modo que est\u00e9s tumbado inclinado. Tambi\u00e9n puedes sentarte en el suelo y apoyarte en el sof\u00e1 o en cualquier mueble que no se mueva. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>(Dificultad: Principiante) Descripci\u00f3n: Empieza tumbado boca arriba, con las rodillas flexionadas y los pies apoyados en una superficie elevada; en una silla o un sof\u00e1, y mant\u00e9n el tronco contra\u00eddo mientras elevas las caderas en el aire, cerca de las caderas. Piensa en apretar los gl\u00fateos y los isquiotibiales en la parte superior, aguantando 1-2 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[281],"tags":[389],"class_list":["post-4209","post","type-post","status-publish","format-standard","hentry","category-sin-categorizar","tag-principiante"],"acf":{"youtube_url":""},"wpml_current_locale":"es_ES","wpml_translations":[],"_links":{"self":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4209","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/comments?post=4209"}],"version-history":[{"count":1,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4209\/revisions"}],"predecessor-version":[{"id":4210,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4209\/revisions\/4210"}],"wp:attachment":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/media?parent=4209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/categories?post=4209"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/tags?post=4209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}