{"id":4729,"date":"2020-06-30T12:21:52","date_gmt":"2020-06-30T17:21:52","guid":{"rendered":"https:\/\/info.bumptup.org\/2020\/06\/30\/semana-5-dia-1-2\/"},"modified":"2024-10-24T20:41:15","modified_gmt":"2024-10-25T01:41:15","slug":"semana-5-dia-1-2","status":"publish","type":"post","link":"https:\/\/info.bumptup.org\/es\/2020\/06\/30\/semana-5-dia-1-2\/","title":{"rendered":"Semana 5, D\u00eda 1"},"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<\/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 deslizamiento 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>  5 golpes de tal\u00f3n por lado<\/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 Tap\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/Ixm_IXjs3A4?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 inversa<\/strong><\/p>\n\n<p><em>3 rondas. 8 por lado <\/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=\"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><strong>Entrenamiento<\/strong><\/p>\n\n<p>10 banda buenos d\u00edas<\/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 good morning\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/DQjE0561-Vg?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><br\/>8 por brazo en remo agachado<\/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>Enfriamiento<\/p>\n\n<p><em>2 rondas:<\/em><br\/>8 puente de gl\u00fateos<\/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=\"Glute Bridge\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/YFiHOqm0pxk?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>2 min prono<\/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=\"Prone\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/Btj9_DvkRr8?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 rondas5 por lado shinbox 5 por lado aductor rock back N\u00facleo 3 rondas:5 por lado deslizamiento de tal\u00f3n 5 golpes de tal\u00f3n por lado Estocada inversa 3 rondas. 8 por lado Descansa 60 segundos entre rondas Entrenamiento 10 banda buenos d\u00edas 8 press de suelo 8 por brazo en remo [&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":[486,484,494,428],"class_list":["post-4729","post","type-post","status-publish","format-standard","hentry","category-ejercicios","tag-dia-1","tag-postpartoreco","tag-semana-5","tag-w5d1-es"],"acf":{"youtube_url":""},"wpml_current_locale":"es_ES","wpml_translations":[],"_links":{"self":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4729","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=4729"}],"version-history":[{"count":1,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4729\/revisions"}],"predecessor-version":[{"id":4730,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4729\/revisions\/4730"}],"wp:attachment":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/media?parent=4729"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/categories?post=4729"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/tags?post=4729"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}