{"id":4587,"date":"2022-03-24T14:09:34","date_gmt":"2022-03-24T19:09:34","guid":{"rendered":"https:\/\/info.bumptup.org\/2022\/03\/24\/rotacion-de-cadera-de-pie-en-la-pared\/"},"modified":"2024-10-24T17:32:02","modified_gmt":"2024-10-24T22:32:02","slug":"rotacion-de-cadera-de-pie-en-la-pared","status":"publish","type":"post","link":"https:\/\/info.bumptup.org\/es\/2022\/03\/24\/rotacion-de-cadera-de-pie-en-la-pared\/","title":{"rendered":"Rotaci\u00f3n de cadera de pie en la pared"},"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 \n<iframe loading=\"lazy\" title=\"Standing hip external rotation with hip and knee flexed to 90 at wall\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/lwXABzYah4c?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<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 \n<iframe loading=\"lazy\" title=\"Standing hip external rotation at wall with hip in neutral\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/wljJVj11gj8?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><strong>Rotaci\u00f3n de cadera de pie en la pared <\/strong><em>(clasificaci\u00f3n del ejercicio:avanzado)<\/em><\/p>\n\n<p><strong>Equipamiento<\/strong>: ninguno  <\/p>\n\n<ul class=\"wp-block-list\" id=\"block-3ab6c9ed-3f90-45ba-803c-97acb84f274e\">\n<li>Empieza coloc\u00e1ndote muy cerca de la pared<\/li>\n\n\n\n<li>Luego puedes&#8230;\n<ul class=\"wp-block-list\">\n<li>Mant\u00e9n la cadera debajo de ti (neutra o no flexionada) y flexiona la rodilla que est\u00e1 m\u00e1s cerca de la pared hasta formar un \u00e1ngulo de 90 grados<\/li>\n\n\n\n<li>Dobla la cadera y la rodilla de la pierna m\u00e1s cercana a la pared 90 grados (M\u00c1S DURO)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>SI quieres trabajar la movilidad y la flexibilidad:\n<ul class=\"wp-block-list\">\n<li>Mant\u00e9n los huesos de la cadera mirando hacia delante y la parte exterior del muslo tocando la pared<\/li>\n\n\n\n<li>Aleja lentamente el pie de la pared, movi\u00e9ndolo desde la cavidad de la cadera (no toda la pelvis), y luego vuelve a llevarlo hasta tocar la pared<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>SI quieres trabajar la fuerza:\n<ul class=\"wp-block-list\">\n<li>Empuja el pie y la parte exterior de la pantorrilla contra la pared como si intentaras empujar \u00aba trav\u00e9s\u00bb de la pared mientras te mantienes erguido y aguantas de 3 a 5 segundos, luego rel\u00e1jate. La parte exterior del muslo debe tocar la pared todo el tiempo. <\/li>\n\n\n\n<li>Intenta que tu espalda no se arquee excesivamente al hacerlo.<\/li>\n\n\n\n<li>Respira durante toda la retenci\u00f3n.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Rotaci\u00f3n de cadera de pie en la pared (clasificaci\u00f3n del ejercicio:avanzado) Equipamiento: ninguno<\/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":[386,387],"class_list":["post-4587","post","type-post","status-publish","format-standard","hentry","category-sin-categorizar","tag-aerobic","tag-avanzado"],"acf":{"youtube_url":""},"wpml_current_locale":"es_ES","wpml_translations":[],"_links":{"self":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4587","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=4587"}],"version-history":[{"count":1,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4587\/revisions"}],"predecessor-version":[{"id":4588,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4587\/revisions\/4588"}],"wp:attachment":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/media?parent=4587"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/categories?post=4587"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/tags?post=4587"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}