{"id":2060,"date":"2024-04-11T05:43:58","date_gmt":"2024-04-11T05:43:58","guid":{"rendered":"https:\/\/soobahkdo.cl\/?p=2060"},"modified":"2024-04-11T05:48:12","modified_gmt":"2024-04-11T05:48:12","slug":"elongacion-muscular","status":"publish","type":"post","link":"https:\/\/soobahkdo.cl\/index.php\/2024\/04\/11\/elongacion-muscular\/","title":{"rendered":"ELONGACI\u00d3N MUSCULAR"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2060\" class=\"elementor elementor-2060\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c7cdca8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c7cdca8\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-be8efc6\" data-id=\"be8efc6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a6cb13c elementor-widget elementor-widget-text-editor\" data-id=\"a6cb13c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Postura del Camello:<\/strong><\/p><p><strong>Reservado para aquellos con buena flexibilidad, los m\u00fasculos que se destacan en este estiramiento son el recto abdominal y los oblicuos externos. Sentarse sobre los talones y colocar las manos sobre tus pies a medida que empujas las caderas hacia arriba y hacia adelante. Evitar poner demasiada presi\u00f3n en el cuello o la columna vertebral.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3745242\" data-id=\"3745242\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-88d3e51 elementor-widget elementor-widget-image\" data-id=\"88d3e51\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"255\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/Camello-255x300.jpg\" class=\"attachment-medium size-medium wp-image-2062\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/Camello-255x300.jpg 255w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/Camello.jpg 417w\" sizes=\"(max-width: 255px) 100vw, 255px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-719443a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"719443a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a79f7dc\" data-id=\"a79f7dc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f1d195d elementor-widget elementor-widget-text-editor\" data-id=\"f1d195d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Abrir y flexionar:<\/strong><\/p><p><strong>Este es un gran ejercicio para abrir las caderas, mientras estiras los aductores y los tendones de la corva. Iniciar este tramo con las rodillas dobladas. A medida que tus m\u00fasculos comienzan a liberarse, lentamente enderece tus piernas, encorva la espalda y trata de alcanzar tus pies.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-e06d008\" data-id=\"e06d008\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8d23a05 elementor-widget elementor-widget-image\" data-id=\"8d23a05\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"271\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/2-271x300.jpg\" class=\"attachment-medium size-medium wp-image-2063\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/2-271x300.jpg 271w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/2.jpg 442w\" sizes=\"(max-width: 271px) 100vw, 271px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c8a96f5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c8a96f5\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2b9447c\" data-id=\"2b9447c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-99a44c2 elementor-widget elementor-widget-text-editor\" data-id=\"99a44c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Postura de la Rana:<\/strong><\/p><p><strong>Se trata de un estiramiento profundo de la ingle que trabaja los m\u00fasculos aductores. Empieza descansando sobre tus manos y rodillas y poco a poco extiende tus rodillas has taque sientas el estiramiento en los m\u00fasculos de la ingle. Mueve las caderas hacia atr\u00e1s y hacia adelante para sentir ligeras variaciones<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-add1644\" data-id=\"add1644\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-47eac1a elementor-widget elementor-widget-image\" data-id=\"47eac1a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/3-300x300.jpg\" class=\"attachment-medium size-medium wp-image-2064\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/3-300x300.jpg 300w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/3-150x150.jpg 150w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/3.jpg 442w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0c4fe9b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0c4fe9b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-ec3c7d2\" data-id=\"ec3c7d2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ed82a08 elementor-widget elementor-widget-text-editor\" data-id=\"ed82a08\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Postura estocada lateral:<\/strong><\/p><p><strong>Esta es otra postura de los aductores. Comienza con ambos pies hacia adelante en una postura amplia, y poco a poco llevar tus manos a tu pie derecho mientras doblas la rodilla derecha y levantas tus dedos del pie izquierdo hacia el techo<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4a90dd4\" data-id=\"4a90dd4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-73299ff elementor-widget elementor-widget-image\" data-id=\"73299ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"249\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/4-249x300.jpg\" class=\"attachment-medium size-medium wp-image-2065\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/4-249x300.jpg 249w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/4.jpg 404w\" sizes=\"(max-width: 249px) 100vw, 249px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cb986bc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cb986bc\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-c35ffcf\" data-id=\"c35ffcf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8f46328 elementor-widget elementor-widget-text-editor\" data-id=\"8f46328\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Estiramientos musculares de la Mariposa:<\/strong><\/p><p><strong>Este tramo destaca los aductores. Comienza en una posici\u00f3n sentada y juntar las plantas de los pies y sentarse derecha. Ejercer presi\u00f3n sobre las rodillas con las manos. Lleva tus pies lejos de tus caderas y lentamente encorva tu cuerpo para liberar los m\u00fasculos de la espalda<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-8fdd286\" data-id=\"8fdd286\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5d757e5 elementor-widget elementor-widget-image\" data-id=\"5d757e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"270\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/5-270x300.jpg\" class=\"attachment-medium size-medium wp-image-2066\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/5-270x300.jpg 270w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/5.jpg 438w\" sizes=\"(max-width: 270px) 100vw, 270px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a0c2307 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a0c2307\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-bc6308b\" data-id=\"bc6308b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f42313a elementor-widget elementor-widget-text-editor\" data-id=\"f42313a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Estiramientos del m\u00fasculo extensor del antebrazo:<\/strong><\/p><p><strong>Para estirar los extensores del antebrazo, se inicia empujando el hombro hacia abajo y atr\u00e1s, a continuaci\u00f3n, gira el hombro externamente. Una vez en posici\u00f3n, aplica presi\u00f3n en la mano opuesta y comenzar a estirar<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-9ff0f89\" data-id=\"9ff0f89\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-64035d5 elementor-widget elementor-widget-image\" data-id=\"64035d5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"296\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/6-296x300.jpg\" class=\"attachment-medium size-medium wp-image-2067\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/6-296x300.jpg 296w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/6.jpg 432w\" sizes=\"(max-width: 296px) 100vw, 296px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b6f47fc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b6f47fc\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-ce1a357\" data-id=\"ce1a357\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1f1177e elementor-widget elementor-widget-text-editor\" data-id=\"1f1177e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Flexi\u00f3n lateral del cuello:<\/strong><\/p><p><strong>Este tramo destaca el esternocleidomastoideo o SMC. Mantener el cuello bien erguido todo el tiempo posible, mientras que vas acercando lentamente la oreja hacia el hombro. Puedes progresar este tramo estando en una silla y agarrar la parte inferior del asiento<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-53f5bf6\" data-id=\"53f5bf6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-81f5306 elementor-widget elementor-widget-image\" data-id=\"81f5306\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"286\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/7-286x300.jpg\" class=\"attachment-medium size-medium wp-image-2068\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/7-286x300.jpg 286w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/7.jpg 432w\" sizes=\"(max-width: 286px) 100vw, 286px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-390fc07 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"390fc07\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6aeacf8\" data-id=\"6aeacf8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-39119a3 elementor-widget elementor-widget-text-editor\" data-id=\"39119a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p>\u00a0<\/p><p><strong>Flexi\u00f3n lateral del cuello con la asistencia de las manos<\/strong><\/p><p><strong>Extiende el esternocleidomastoideo y trapecio superior, manteniendo tu cuello largo y poco a poco caer tu oreja a tu hombro<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-fdd2309\" data-id=\"fdd2309\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ba6710d elementor-widget elementor-widget-image\" data-id=\"ba6710d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"270\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/10-270x300.jpg\" class=\"attachment-medium size-medium wp-image-2069\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/10-270x300.jpg 270w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/10.jpg 434w\" sizes=\"(max-width: 270px) 100vw, 270px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6fb4eb2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6fb4eb2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-0c01677\" data-id=\"0c01677\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9572a18 elementor-widget elementor-widget-text-editor\" data-id=\"9572a18\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Quad de rodillas \/ estiramiento de flexor de cadera<\/strong><\/p><p><strong>Este tramo funciona las psoas y cu\u00e1driceps. Comienza en una posici\u00f3n media de rodillas. Poco a poco llevar la cadera derecha hacia adelante, toma el pie hacia atr\u00e1s y apretar el gl\u00fateo hacia atr\u00e1s<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-12b07df\" data-id=\"12b07df\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9f8e5bd elementor-widget elementor-widget-image\" data-id=\"9f8e5bd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"269\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/11-269x300.jpg\" class=\"attachment-medium size-medium wp-image-2070\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/11-269x300.jpg 269w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/11.jpg 436w\" sizes=\"(max-width: 269px) 100vw, 269px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9a646b5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9a646b5\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-49f6112\" data-id=\"49f6112\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-21af6bf elementor-widget elementor-widget-text-editor\" data-id=\"21af6bf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Estiramientos de los extensores del antebrazo:<\/strong><\/p><p><strong>Estirar el extensor del antebrazo, empujando tu hombro hacia abajo y hacia atr\u00e1s, y girando externamente del hombro. Aplica presi\u00f3n con la mano opuesta como punto final<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-456f02c\" data-id=\"456f02c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-95d51ad elementor-widget elementor-widget-image\" data-id=\"95d51ad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"269\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/12-269x300.jpg\" class=\"attachment-medium size-medium wp-image-2071\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/12-269x300.jpg 269w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/12.jpg 436w\" sizes=\"(max-width: 269px) 100vw, 269px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dcc1f4f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dcc1f4f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6a09cf2\" data-id=\"6a09cf2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d143f5b elementor-widget elementor-widget-text-editor\" data-id=\"d143f5b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Estiramiento del hombro lateral:<\/strong><\/p><p><strong>Para estirar el lado del deltoides, llevar tu brazo por el frente de tu cuerpo y ligeramente aplicar presi\u00f3n para aumentar el estiramiento en el hombro<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-50abee4\" data-id=\"50abee4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-59f533c elementor-widget elementor-widget-image\" data-id=\"59f533c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"278\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/13-278x300.jpg\" class=\"attachment-medium size-medium wp-image-2072\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/13-278x300.jpg 278w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/13.jpg 445w\" sizes=\"(max-width: 278px) 100vw, 278px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-74b669b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"74b669b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-178b31a\" data-id=\"178b31a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6e01d1e elementor-widget elementor-widget-text-editor\" data-id=\"6e01d1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Estiramiento de los flexores del cuello asistida:<\/strong><\/p><p><strong>Este estiramiento va a trabajar el m\u00fasculo del trapecio. Comienza de pie con los pies juntos. Mant\u00e9n la columna alargada, lentamente lleva las caderas hacia atr\u00e1s y encorva la espalda superior, mientras metes la barbilla hacia el pecho<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-eeaae60\" data-id=\"eeaae60\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b678e33 elementor-widget elementor-widget-image\" data-id=\"b678e33\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"254\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/14-254x300.jpg\" class=\"attachment-medium size-medium wp-image-2073\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/14-254x300.jpg 254w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/14.jpg 410w\" sizes=\"(max-width: 254px) 100vw, 254px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d0bc5e8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d0bc5e8\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-bc0cd0b\" data-id=\"bc0cd0b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-78d8ded elementor-widget elementor-widget-text-editor\" data-id=\"78d8ded\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Pose del ni\u00f1o:<\/strong><\/p><p><strong>Esta es otra manera de estirar el dorsal ancho. Inicia en las manos y las rodillas, a continuaci\u00f3n, poner lentamente las caderas hacia atr\u00e1s hasta que tu frente est\u00e1 en el suelo. Arquea la espalda superior y girar los hombros para estirar los dorsales y los m\u00fasculos del pecho<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1454035\" data-id=\"1454035\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-67ff594 elementor-widget elementor-widget-image\" data-id=\"67ff594\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"298\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/17-298x300.jpg\" class=\"attachment-medium size-medium wp-image-2074\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/17-298x300.jpg 298w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/17-150x150.jpg 150w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/17.jpg 423w\" sizes=\"(max-width: 298px) 100vw, 298px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-15b50aa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"15b50aa\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-7f6385d\" data-id=\"7f6385d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3e704e5 elementor-widget elementor-widget-text-editor\" data-id=\"3e704e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Estiramiento de la pantorrilla:<\/strong><\/p><p><strong>Para trabajar el s\u00f3leo y gastrocnemio, realiza este estiramiento en el borde de un escal\u00f3n del a escalera. Ligeramente levantar las puntas de los pies para estirar los m\u00fasculos de la pantorrilla de forma activa<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-053f00b\" data-id=\"053f00b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e169b22 elementor-widget elementor-widget-image\" data-id=\"e169b22\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"261\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/18-261x300.jpg\" class=\"attachment-medium size-medium wp-image-2075\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/18-261x300.jpg 261w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/18.jpg 432w\" sizes=\"(max-width: 261px) 100vw, 261px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fefae96 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fefae96\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-db52073\" data-id=\"db52073\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-404481d elementor-widget elementor-widget-text-editor\" data-id=\"404481d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Split frontal:<\/strong><\/p><p><strong>Se trata de un estiramiento avanzado para trabajar los m\u00fasculos isquiotibiales y psoas. Comienza en una posici\u00f3n de embestida de rodillas, y proceder con precauci\u00f3n si tienes alg\u00fan problema de cadera<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-d1b7c8f\" data-id=\"d1b7c8f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-84b870a elementor-widget elementor-widget-image\" data-id=\"84b870a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"288\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/19-300x288.jpg\" class=\"attachment-medium size-medium wp-image-2076\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/19-300x288.jpg 300w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/19.jpg 443w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2c52e4e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2c52e4e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-f53f53e\" data-id=\"f53f53e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-db24edf elementor-widget elementor-widget-text-editor\" data-id=\"db24edf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Sentado tocando el dedo del pie:<\/strong><\/p><p><strong>Para estirar los m\u00fasculos isquiotibiales y pantorrillas, sentarse y doblar las rodillas si es necesario<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-75b7fc2\" data-id=\"75b7fc2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b18d613 elementor-widget elementor-widget-image\" data-id=\"b18d613\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"284\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/20-300x284.jpg\" class=\"attachment-medium size-medium wp-image-2077\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/20-300x284.jpg 300w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/20.jpg 436w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1a802c4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1a802c4\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-8d3ebe8\" data-id=\"8d3ebe8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a34174a elementor-widget elementor-widget-text-editor\" data-id=\"a34174a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Curvatura de pierna:<\/strong><\/p><p><strong>Para trabajar los m\u00fasculos isquiotibiales, se inicia esta posici\u00f3n con un pie delante del otro. Lleva tus manos a las caderas, manteniendo la espalda recta, y comenzar a doblar desde las caderas<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-80a8c8d\" data-id=\"80a8c8d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4d73747 elementor-widget elementor-widget-image\" data-id=\"4d73747\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"266\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/21-266x300.jpg\" class=\"attachment-medium size-medium wp-image-2078\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/21-266x300.jpg 266w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/21.jpg 437w\" sizes=\"(max-width: 266px) 100vw, 266px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2872672 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2872672\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-dfd48f4\" data-id=\"dfd48f4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-28458c3 elementor-widget elementor-widget-text-editor\" data-id=\"28458c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Sentadilla profunda:<\/strong><\/p><p><strong>Para trabajar los m\u00fasculos de los gl\u00fateos, de pie con los pies al ancho de hombros y baja lentamente en una sentadilla profunda. Una vez en posici\u00f3n, lleva los brazos dentro de tus piernas y ligeramente aplicar presi\u00f3n en el interior de las rodillas<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-e5ecd0c\" data-id=\"e5ecd0c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-46c5367 elementor-widget elementor-widget-image\" data-id=\"46c5367\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"273\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/22-273x300.jpg\" class=\"attachment-medium size-medium wp-image-2079\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/22-273x300.jpg 273w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/22.jpg 436w\" sizes=\"(max-width: 273px) 100vw, 273px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-26125f3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"26125f3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4a85863\" data-id=\"4a85863\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-62ddf86 elementor-widget elementor-widget-text-editor\" data-id=\"62ddf86\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Sentada mitad de la postura de la paloma:<\/strong><\/p><p><strong>Para trabajar los gl\u00fateos, comenzar en una posici\u00f3n sentada y tira lentamente la pierna hacia el pecho, mientras que giras tu cadera manteniendo la columna recta<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-d677bb7\" data-id=\"d677bb7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-eae654a elementor-widget elementor-widget-image\" data-id=\"eae654a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"269\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/23-269x300.jpg\" class=\"attachment-medium size-medium wp-image-2080\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/23-269x300.jpg 269w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/23.jpg 436w\" sizes=\"(max-width: 269px) 100vw, 269px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e57fead elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e57fead\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-d2b6f3e\" data-id=\"d2b6f3e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e5ba64a elementor-widget elementor-widget-text-editor\" data-id=\"e5ba64a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Estiramiento de la pantorrilla en la pared:<\/strong><\/p><p><strong>Este estiramiento trabaja el s\u00f3leo y gastrocnemio. Comienza en una posici\u00f3n de embestida con el pie un poco hacia atr\u00e1s. Llevar el tal\u00f3n hacia atr\u00e1s en el suelo para estirar los m\u00fasculos de la pantorrilla<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-ab5164b\" data-id=\"ab5164b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-183f417 elementor-widget elementor-widget-image\" data-id=\"183f417\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"252\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/24-252x300.jpg\" class=\"attachment-medium size-medium wp-image-2081\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/24-252x300.jpg 252w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/24.jpg 407w\" sizes=\"(max-width: 252px) 100vw, 252px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ec1de23 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ec1de23\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4271e7e\" data-id=\"4271e7e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b56e4df elementor-widget elementor-widget-text-editor\" data-id=\"b56e4df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Flexi\u00f3n lateral en la pared:<\/strong><\/p><p><strong>Para estirar los oblicuos externos, mant\u00e9n tu columna vertebral estirada y lentamente empujar tus caderas hacia un lado<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-d9a3547\" data-id=\"d9a3547\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-406bf14 elementor-widget elementor-widget-image\" data-id=\"406bf14\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"271\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/25-271x300.jpg\" class=\"attachment-medium size-medium wp-image-2082\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/25-271x300.jpg 271w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/25.jpg 426w\" sizes=\"(max-width: 271px) 100vw, 271px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4ba43f0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4ba43f0\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-51e5152\" data-id=\"51e5152\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3ef533b elementor-widget elementor-widget-text-editor\" data-id=\"3ef533b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Giro supino:<\/strong><\/p><p><strong>Esto estirar\u00e1 los gl\u00fateos y los oblicuos externos. Acu\u00e9state sobre tu espalda y pasa una pierna sobre tu cuerpo. Gira lentamente la parte superior del cuerpo en la direcci\u00f3n opuesta<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-af688b9\" data-id=\"af688b9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1633cb9 elementor-widget elementor-widget-image\" data-id=\"1633cb9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"282\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/26-282x300.jpg\" class=\"attachment-medium size-medium wp-image-2083\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/26-282x300.jpg 282w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/26.jpg 442w\" sizes=\"(max-width: 282px) 100vw, 282px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7d13fcd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7d13fcd\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5ff523d\" data-id=\"5ff523d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bc427ea elementor-widget elementor-widget-text-editor\" data-id=\"bc427ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Flexi\u00f3n lateral con bast\u00f3n:<\/strong><\/p><p><strong>Para estirar los oblicuos externos y dorsal ancho, mant\u00e9n tu columna vertebral recta y empujar tus caderas hacia un lado mientras mantienes tu hombro girado<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6ada1a6\" data-id=\"6ada1a6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-233ac2c elementor-widget elementor-widget-image\" data-id=\"233ac2c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"269\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/27-269x300.jpg\" class=\"attachment-medium size-medium wp-image-2084\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/27-269x300.jpg 269w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/27.jpg 440w\" sizes=\"(max-width: 269px) 100vw, 269px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-970c3ba elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"970c3ba\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-c75592f\" data-id=\"c75592f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9d2183f elementor-widget elementor-widget-text-editor\" data-id=\"9d2183f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Postura del tri\u00e1ngulo:<\/strong><\/p><p><strong>Estos estiramientos musculares trabajar\u00e1n los oblicuos externos. Comienza con una postura amplia, un pie hacia adelante y un pie hacia atr\u00e1s a 90 grados. Coloca tu mano sobre el pie delantero a medida que llevas tu cadera adelante manteniendo la espalda recta<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-69eb863\" data-id=\"69eb863\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-734ade4 elementor-widget elementor-widget-image\" data-id=\"734ade4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"267\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/28-267x300.jpg\" class=\"attachment-medium size-medium wp-image-2085\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/28-267x300.jpg 267w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/28.jpg 433w\" sizes=\"(max-width: 267px) 100vw, 267px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0cbbbb0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0cbbbb0\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4bb42d9\" data-id=\"4bb42d9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dbab659 elementor-widget elementor-widget-text-editor\" data-id=\"dbab659\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Estiramiento de pecho en la pared:<\/strong><\/p><p><strong>Trabaja los pectorales de cara a la pared. Gira lentamente lejos de la pared para estirar el m\u00fasculo del pecho<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4c70cfd\" data-id=\"4c70cfd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-928ab54 elementor-widget elementor-widget-image\" data-id=\"928ab54\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"266\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/29-266x300.jpg\" class=\"attachment-medium size-medium wp-image-2086\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/29-266x300.jpg 266w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/29.jpg 433w\" sizes=\"(max-width: 266px) 100vw, 266px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d77330a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d77330a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-425074e\" data-id=\"425074e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-490256f elementor-widget elementor-widget-text-editor\" data-id=\"490256f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Estiramiento de pecho asistido:<\/strong><\/p><p><strong>Para estirar el pecho y dorsal ancho, ponte sobre suelo con las palmas hacia arriba. Tu pareja se sentar\u00e1 en una sentadilla profunda al tiempo que ayuda a estirar<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-16d437f\" data-id=\"16d437f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7b77fee elementor-widget elementor-widget-image\" data-id=\"7b77fee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"261\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/30-261x300.jpg\" class=\"attachment-medium size-medium wp-image-2087\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/30-261x300.jpg 261w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/30.jpg 426w\" sizes=\"(max-width: 261px) 100vw, 261px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bc277d4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bc277d4\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-e01377d\" data-id=\"e01377d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9742bef elementor-widget elementor-widget-text-editor\" data-id=\"9742bef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Sentada mitad postura de la paloma con variaci\u00f3n:<\/strong><\/p><p><strong>Para trabajar los tibiales anteriores. Si\u00e9ntate con los pies adelante y lleva una mano detr\u00e1s de ti a medida que giras la cadera y poner un pie encima de la rodilla<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3560dcf\" data-id=\"3560dcf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-476fd34 elementor-widget elementor-widget-image\" data-id=\"476fd34\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"253\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/31-253x300.jpg\" class=\"attachment-medium size-medium wp-image-2088\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/31-253x300.jpg 253w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/31.jpg 412w\" sizes=\"(max-width: 253px) 100vw, 253px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0bc4104 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0bc4104\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-d9755b7\" data-id=\"d9755b7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-28fee20 elementor-widget elementor-widget-text-editor\" data-id=\"28fee20\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Estiramiento y giro externo del hombro en posici\u00f3n supina:<\/strong><\/p><p><strong>Esto estirar\u00e1 el m\u00fasculo subescapular. Acu\u00e9state sobre tu espalda y tu brazo recto hacia el lado con el codo en un \u00e1ngulo de 90 grados. Poco a poco llevar el dorso de la mano al suelo<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-f3ad47b\" data-id=\"f3ad47b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-baccfb3 elementor-widget elementor-widget-image\" data-id=\"baccfb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"279\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/32-279x300.jpg\" class=\"attachment-medium size-medium wp-image-2089\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/32-279x300.jpg 279w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/32.jpg 431w\" sizes=\"(max-width: 279px) 100vw, 279px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9c6f0a5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9c6f0a5\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-e52ef18\" data-id=\"e52ef18\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cc39172 elementor-widget elementor-widget-text-editor\" data-id=\"cc39172\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Estiramientos musculares de dorso y pectoral:<\/strong><\/p><p><strong>Para estirar los pectorales y dorsal ancho posicionarse lo suficientemente lejos hasta estar en paralelo al suelo. Apoya las caderas manteniendo la columna recta. Empuja el pecho hacia adelante creando un ligero arco en la espalda superior; estirar los dorsales y los m\u00fasculos del pecho<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-7870716\" data-id=\"7870716\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e54814e elementor-widget elementor-widget-image\" data-id=\"e54814e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"259\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/33-259x300.jpg\" class=\"attachment-medium size-medium wp-image-2090\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/33-259x300.jpg 259w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/33.jpg 431w\" sizes=\"(max-width: 259px) 100vw, 259px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bc6d41d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bc6d41d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-70373fc\" data-id=\"70373fc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a12a838 elementor-widget elementor-widget-text-editor\" data-id=\"a12a838\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong>Estiramiento de pecho asistida:<\/strong><\/p><p><strong>Para trabajar los pectorales acostarse boca abajo en el suelo con las palmas hacia abajo mientras tu compa\u00f1ero tira hacia atr\u00e1s tus manos<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-d874f96\" data-id=\"d874f96\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6628fcc elementor-widget elementor-widget-image\" data-id=\"6628fcc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"269\" height=\"300\" src=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/34-269x300.jpg\" class=\"attachment-medium size-medium wp-image-2091\" alt=\"\" srcset=\"https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/34-269x300.jpg 269w, https:\/\/soobahkdo.cl\/wp-content\/uploads\/2024\/04\/34.jpg 439w\" sizes=\"(max-width: 269px) 100vw, 269px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4e54eb1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4e54eb1\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-667450c\" data-id=\"667450c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fffcf73 elementor-widget elementor-widget-text-editor\" data-id=\"fffcf73\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>En conclusi\u00f3n<\/strong><\/p><p><strong>Los estiramientos musculares no s\u00f3lo ayudan en una lesi\u00f3n y mantienen la flexibilidad, tambi\u00e9n liberan dopamina<\/strong><\/p><p><strong>que te hace sentir m\u00e1s feliz y positiva. Ahora parece ser el momento perfecto para empezar el perfeccionamiento de estos movimientos<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u00a0 Postura del Camello: Reservado para aquellos con buena flexibilidad, los m\u00fasculos que se destacan en este estiramiento son el recto abdominal y los oblicuos externos. Sentarse sobre los talones y colocar las manos sobre tus pies a medida que empujas las caderas hacia arriba y hacia adelante. Evitar poner demasiada presi\u00f3n en el cuello [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2060","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/soobahkdo.cl\/index.php\/wp-json\/wp\/v2\/posts\/2060","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/soobahkdo.cl\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/soobahkdo.cl\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/soobahkdo.cl\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/soobahkdo.cl\/index.php\/wp-json\/wp\/v2\/comments?post=2060"}],"version-history":[{"count":4,"href":"https:\/\/soobahkdo.cl\/index.php\/wp-json\/wp\/v2\/posts\/2060\/revisions"}],"predecessor-version":[{"id":2094,"href":"https:\/\/soobahkdo.cl\/index.php\/wp-json\/wp\/v2\/posts\/2060\/revisions\/2094"}],"wp:attachment":[{"href":"https:\/\/soobahkdo.cl\/index.php\/wp-json\/wp\/v2\/media?parent=2060"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/soobahkdo.cl\/index.php\/wp-json\/wp\/v2\/categories?post=2060"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/soobahkdo.cl\/index.php\/wp-json\/wp\/v2\/tags?post=2060"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}