{"id":4705,"date":"2020-07-11T11:02:42","date_gmt":"2020-07-11T16:02:42","guid":{"rendered":"https:\/\/info.bumptup.org\/2020\/07\/11\/semana-9-dia-1-2\/"},"modified":"2024-10-24T20:37:27","modified_gmt":"2024-10-25T01:37:27","slug":"semana-9-dia-1-2","status":"publish","type":"post","link":"https:\/\/info.bumptup.org\/es\/2020\/07\/11\/semana-9-dia-1-2\/","title":{"rendered":"Semana 9, D\u00eda 1"},"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>5 por lado aductor rock back<\/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=\"Adductor Rock Back\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/9ZhWwqOWuUo?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\/>5 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>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>Estocada<\/strong><\/p>\n\n<p><em>3 rondas, 8 por lado<\/em><br\/>Descansa 45-60 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=\"Lunge\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/5b-hKqYyKJc?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 kettlebell deadlift<\/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>8 press de suelo<\/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=\"Floor Press\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/aoDsxeE0neo?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 fila doblada<\/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=\"bent over row\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/TdiWjyyZkgk?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\/>8 por lado marcha de flexores de cadera 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=\"Hip Flexor March Standing\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/VGKJnQM1fSg?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>5 por boca de incendios 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=\"Fire Hydrant\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/PrVsxpUssUw?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 5 por lado aductor rock back N\u00facleo 3 rondas:5 por lado perro p\u00e1jaro 8 por lado media rodilla codo a rodilla Estocada 3 rondas, 8 por ladoDescansa 45-60 segundos entre rondas Entrenamiento 3 rondas:8 kettlebell deadlift 8 press de suelo 8 por lado fila doblada Enfriamiento [&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":[486,484,489,378],"class_list":["post-4705","post","type-post","status-publish","format-standard","hentry","category-ejercicios","tag-dia-1","tag-postpartoreco","tag-semana-9","tag-w9d1-es"],"acf":{"youtube_url":""},"wpml_current_locale":"es_ES","wpml_translations":[],"_links":{"self":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4705","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=4705"}],"version-history":[{"count":1,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4705\/revisions"}],"predecessor-version":[{"id":4706,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4705\/revisions\/4706"}],"wp:attachment":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/media?parent=4705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/categories?post=4705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/tags?post=4705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}