{"id":4691,"date":"2020-07-11T12:38:05","date_gmt":"2020-07-11T17:38:05","guid":{"rendered":"https:\/\/info.bumptup.org\/2020\/07\/11\/semana-11-dia-2-2\/"},"modified":"2024-10-24T20:34:16","modified_gmt":"2024-10-25T01:34:16","slug":"semana-11-dia-2-2","status":"publish","type":"post","link":"https:\/\/info.bumptup.org\/es\/2020\/07\/11\/semana-11-dia-2-2\/","title":{"rendered":"Semana 11, D\u00eda 2"},"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 90\/90 a rodillas  <\/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=\"90 to kneel\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/jOE9R-4M6qQ?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>Gusano de 8 pulgadas<\/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=\"Inchworm\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/EWSnEmtJ7_M?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><em>3 rondas:<\/em><br\/>8 por lado perro p\u00e1jaro<\/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=\"Bird Dog\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/C1-D9TW53Ck?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>Press estricto con mancuernas<\/strong><\/p>\n\n<p>3<em> rondas, 9 repeticiones<\/em><br\/>Descansa 60 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=\"Dumbbell Strict Press\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/Gt_e4KeoyPg?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\/>10 sentadilla al aire<\/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=\"Air Squat\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/3EvdYt3id3c?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>12 remo de banda de pie<\/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=\"Standing Banded Row\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/hY-iPsnyfhE?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 lateral step up<\/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=\"step up lateral Original\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/aK3pbDEBFPk?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><em>2 rondas:<\/em><br\/>10 pull aparts con banda  <\/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=\"Banded Pull Apart\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/CA6FwnVaXug?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 tirones de banda<\/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=\"Band Face Pull\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/z3L4QM9RTqM?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:<\/p>\n\n<p>5 repeticiones de postura del ni\u00f1o a vaca gata<\/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=\"Child&#039;s Pose to Cat Cow\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/WWiris5U6Tk?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 90\/90 a rodillas Gusano de 8 pulgadas N\u00facleo 3 rondas:8 por lado perro p\u00e1jaro Press estricto con mancuernas 3 rondas, 9 repeticionesDescansa 60 segundos entre rondas Entrenamiento 3 rondas:10 sentadilla al aire 12 remo de banda de pie 8 por lado lateral step up Enfriamiento 2 rondas:10 [&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":[485,484,483,346],"class_list":["post-4691","post","type-post","status-publish","format-standard","hentry","category-ejercicios","tag-dia-2","tag-postpartoreco","tag-semana-11","tag-w11d2-es"],"acf":{"youtube_url":""},"wpml_current_locale":"es_ES","wpml_translations":[],"_links":{"self":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4691","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=4691"}],"version-history":[{"count":1,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4691\/revisions"}],"predecessor-version":[{"id":4692,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4691\/revisions\/4692"}],"wp:attachment":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/media?parent=4691"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/categories?post=4691"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/tags?post=4691"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}