{"id":4689,"date":"2020-07-11T12:43:27","date_gmt":"2020-07-11T17:43:27","guid":{"rendered":"https:\/\/info.bumptup.org\/2020\/07\/11\/semana-11-dia-3-2\/"},"modified":"2024-10-24T20:33:58","modified_gmt":"2024-10-25T01:33:58","slug":"semana-11-dia-3-2","status":"publish","type":"post","link":"https:\/\/info.bumptup.org\/es\/2020\/07\/11\/semana-11-dia-3-2\/","title":{"rendered":"Semana 11, D\u00eda 3"},"content":{"rendered":"\n<p><\/p>\n\n<p><strong>Calentamiento<\/strong><\/p>\n\n<p>3 min: Respiraci\u00f3n<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\"> \n<iframe loading=\"lazy\" title=\"Breathing\" width=\"580\" height=\"435\" src=\"https:\/\/www.youtube.com\/embed\/0Eq3jt2QB0g?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>3 rondas:<\/em><br\/>5 por lado shinbox<\/p>\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<iframe loading=\"lazy\" title=\"Shinbox\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/t-tZ5gUYpWQ?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>10 pedal de perro hacia abajo<\/p>\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<iframe loading=\"lazy\" title=\"Downward Dog Pedal Out\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/qWzmi_CGJ0U?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>N\u00facleo<\/strong><\/p>\n\n<p>3<em> rondas:<\/em><br\/>9 por lado pallof press con step<\/p>\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<iframe loading=\"lazy\" title=\"Pall of Press with Step\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/CLJtoZ3CnKY?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>8 por lado media rodilla codo a rodilla<\/p>\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<iframe loading=\"lazy\" title=\"Half Kneel Elbow to Knee\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/MT1GtPnGjOI?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>Peso muerto con kettlebell<\/strong><\/p>\n\n<p><em>3 rondas, 9 repeticiones<\/em><br\/>Descansa 60-90 segundos entre rondas<\/p>\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<iframe loading=\"lazy\" title=\"Kettlebell Deadlift\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/8N8TS6QUEik?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>Entrenamiento<\/strong><\/p>\n\n<p><em>3 rondas:<\/em><br\/>8 por lado estocada inversa<\/p>\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<iframe loading=\"lazy\" title=\"reverse lunge\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/j83uXWBGgxg?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>8 flexiones<\/p>\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<iframe loading=\"lazy\" title=\"Pushup\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/z_6iiNiE4TU?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>10 por lado tir\u00f3n lateral<\/p>\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<iframe loading=\"lazy\" title=\"Lateral Pull Thru\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/UkS25W4UltI?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>Enfriamiento<\/strong><\/p>\n\n<p>2 rondas:<br\/>8 por lado marcha de la muerte  <\/p>\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<iframe loading=\"lazy\" title=\"Death March\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/Zto2qfzDqyI?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>10 flexiones de isquiotibiales<\/p>\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<iframe loading=\"lazy\" title=\"Hamstring Curl\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/GQsDeRov9tM?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>Rel\u00e1jate:<br\/>30 segundos por rotaci\u00f3n tor\u00e1cica lateral<\/p>\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<iframe loading=\"lazy\" title=\"Thoracic Rotation\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/XSgHFdGzkDg?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>\u00a9 WKU {2022} Todos los derechos reservados.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Calentamiento 3 min: Respiraci\u00f3n 3 rondas:5 por lado shinbox 10 pedal de perro hacia abajo N\u00facleo 3 rondas:9 por lado pallof press con step 8 por lado media rodilla codo a rodilla Peso muerto con kettlebell 3 rondas, 9 repeticionesDescansa 60-90 segundos entre rondas Entrenamiento 3 rondas:8 por lado estocada inversa 8 flexiones 10 por [&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":[390],"tags":[482,484,483,337],"class_list":["post-4689","post","type-post","status-publish","format-standard","hentry","category-ejercicios","tag-dia-3","tag-postpartoreco","tag-semana-11","tag-w11d3-es"],"acf":{"youtube_url":""},"wpml_current_locale":"es_ES","wpml_translations":[],"_links":{"self":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4689","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=4689"}],"version-history":[{"count":1,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4689\/revisions"}],"predecessor-version":[{"id":4690,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4689\/revisions\/4690"}],"wp:attachment":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/media?parent=4689"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/categories?post=4689"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/tags?post=4689"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}