{"id":4881,"date":"2020-05-14T18:53:02","date_gmt":"2020-05-14T23:53:02","guid":{"rendered":"https:\/\/info.bumptup.org\/2020\/05\/14\/semana-4-dia-1\/"},"modified":"2024-10-24T21:32:04","modified_gmt":"2024-10-25T02:32:04","slug":"semana-4-dia-1","status":"publish","type":"post","link":"https:\/\/info.bumptup.org\/es\/2020\/05\/14\/semana-4-dia-1\/","title":{"rendered":"Semana 4, D\u00eda 1"},"content":{"rendered":"\n<p><br\/><strong>Calentamiento <\/strong><br\/>3 min:<br\/>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><\/p>\n\n<p>3 rondas:<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><br\/>5 por lado postura del ni\u00f1o rotaci\u00f3n tor\u00e1cica<\/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 Thoracic Rotation\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/NJJdF7if64o?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\/><br\/><strong>Core: <\/strong><br\/>3 rondas:<br\/>5 por lado deslizamiento de talones<\/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><br\/>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><\/p>\n\n<p>Sentadilla de rodillas<br\/>3 rondas, 8 repeticiones<\/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=\"Kneeling Squat\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/O99qMtT_TEg?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>Descansa 45-60 segundos entre rondas<br\/><br\/><strong>Entrenamiento <\/strong><br\/>3 rondas:<br\/>8 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><figcaption>* Puedes utilizar una corbata o un objeto dom\u00e9stico si no tienes una banda<\/figcaption><\/figure>\n\n<p><\/p>\n\n<p><br\/>8 flexiones contra la pared  <\/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=\"Puhsup Elevated\" width=\"580\" height=\"326\" src=\"https:\/\/www.youtube.com\/embed\/Mgv0Xf6PnoU?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\/>10 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><br\/><strong>Enfriamiento<\/strong>: <br\/>2 rondas:<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><br\/>5 por boca de incendios lateral<br\/><\/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><\/p>\n\n<p><strong>Rel\u00e1jate:<\/strong><br\/>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.<br\/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Calentamiento 3 min:Respiraci\u00f3n 3 rondas:5 por lado shinbox 5 por lado postura del ni\u00f1o rotaci\u00f3n tor\u00e1cica Core: 3 rondas:5 por lado deslizamiento de talones 5 golpes de tal\u00f3n por lado Sentadilla de rodillas3 rondas, 8 repeticiones Descansa 45-60 segundos entre rondas Entrenamiento 3 rondas:8 banda buenos d\u00edas 8 flexiones contra la pared 10 remo de [&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":[486,484,495,434],"class_list":["post-4881","post","type-post","status-publish","format-standard","hentry","category-ejercicios","tag-dia-1","tag-postpartoreco","tag-semana-4","tag-w4d1-es"],"acf":{"youtube_url":""},"wpml_current_locale":"es_ES","wpml_translations":[],"_links":{"self":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4881","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=4881"}],"version-history":[{"count":1,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4881\/revisions"}],"predecessor-version":[{"id":4882,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/posts\/4881\/revisions\/4882"}],"wp:attachment":[{"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/media?parent=4881"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/categories?post=4881"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/info.bumptup.org\/es\/wp-json\/wp\/v2\/tags?post=4881"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}