{"id":4725,"date":"2020-06-30T12:57:12","date_gmt":"2020-06-30T17:57:12","guid":{"rendered":"https:\/\/info.bumptup.org\/2020\/06\/30\/semana-5-dia-3-2\/"},"modified":"2024-10-24T20:40:39","modified_gmt":"2024-10-25T01:40:39","slug":"semana-5-dia-3-2","status":"publish","type":"post","link":"https:\/\/info.bumptup.org\/es\/2020\/06\/30\/semana-5-dia-3-2\/","title":{"rendered":"Semana 5, D\u00eda 3"},"content":{"rendered":"\n<p><\/p>\n\n<p>Calentamiento<\/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:<br\/><\/em>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>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 golpe de tal\u00f3n<\/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=\"Heel Slide\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/YBVHX61ckLs?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 brazos rectos 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=\"Straight Arm Pulldown\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/yhBa_oyr9CE?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>Subir &#8211; Bajar lentamente<\/strong><\/p>\n\n<p><em>3 rondas, 5 por lado<br\/><\/em>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=\"Step Up Slow Lower\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/imto79zM1dw?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:<br\/><\/em>10 sentadillas en caja<\/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=\"Box Squat\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/oOCBf1tRaD0?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>5 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><em>2 rondas:<\/em><br\/>5 por pierna boca de incendios<\/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>8 por pierna marcha flexores 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>Rel\u00e1jate:<br\/>30 segundos por paloma de pierna<\/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=\"Pigeon\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/ZRzWd68JfGU?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 5 por lado aductor rock back N\u00facleo 3 rondas:5 por lado golpe de tal\u00f3n 8 brazos rectos hacia abajo Subir &#8211; Bajar lentamente 3 rondas, 5 por ladoDescansa 60 segundos entre rondas Entrenamiento 3 rondas:10 sentadillas en caja 8 flexiones 5 por lado tir\u00f3n [&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":[482,484,494,407],"class_list":["post-4725","post","type-post","status-publish","format-standard","hentry","category-ejercicios","tag-dia-3","tag-postpartoreco","tag-semana-5","tag-w5d3-es"],"acf":{"youtube_url":""},"wpml_current_locale":"es_ES","wpml_translations":[],"_links":{"self":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4725","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=4725"}],"version-history":[{"count":1,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4725\/revisions"}],"predecessor-version":[{"id":4726,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4725\/revisions\/4726"}],"wp:attachment":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/media?parent=4725"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/categories?post=4725"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/tags?post=4725"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}