{"id":480,"date":"2007-03-20T18:17:18","date_gmt":"2007-03-21T00:17:18","guid":{"rendered":"http:\/\/www.quechilero.com\/blog\/2007\/03\/20\/gimnasia-sin-gimnasio\/"},"modified":"2007-03-20T18:17:18","modified_gmt":"2007-03-21T00:17:18","slug":"gimnasia-sin-gimnasio","status":"publish","type":"post","link":"https:\/\/quechilero.com\/blog\/2007\/03\/20\/gimnasia-sin-gimnasio\/","title":{"rendered":"Gimnasia sin Gimnasio"},"content":{"rendered":"

Elasticidad para tu columna <\/strong><\/p>\n

Adopta la posici\u00f3n \u00abrana\u00bb (cuclillas), manteniendo las rodillas separadas, la cadera lo m\u00e1s cerca que pueda de los talones y el ment\u00f3n apoyado en el piso, y sin soltarlo deslice las manos por el piso, hasta que los brazos queden completamente estirados, continuando el movimiento hasta apoyar el pecho en el piso.<\/p>\n

Abre un poco las rodillas y deslice las piernas hacia atr\u00e1s hasta extenderlas completamente, ahora arquee todo el cuerpo y luego rel\u00e1jate. Repita varias veces.<\/p>\n

Tonicidad para tus muslos<\/strong><\/p>\n

Col\u00f3cate sobre un lateral, apoy\u00e1ndose sobre la cadera y el muslo del mismo lado. Manten el cuerpo en una sola l\u00ednea y las piernas bien extendidas, tensando los m\u00fasculos naturalmente.<\/p>\n

Flexiona la pierna de arriba en direcci\u00f3n al hombro, manteniendo la de abajo extendida y en tensi\u00f3n.<\/p>\n

Extiende la pierna flexionada hacia arriba, y luego b\u00e1jala hasta la posici\u00f3n inicial. Repita varias veces y cambia de lateral, recomenzando el ejercicio.<\/p>\n

Gracia para tus caderas <\/strong><\/p>\n

Comienza el ejercicio en posici\u00f3n boca abajo. Levanta una pierna manteniendo las manos apoyadas en el piso, junto al torso y con los codos hacia fuera.<\/p>\n

Eleva el torso apoy\u00e1ndote en los brazos, curvando la pierna hacia atr\u00e1s hasta tocar el piso con el pie.<\/p>\n

Contin\u00faa el movimiento sent\u00e1ndote, elevando los brazos y extendiendo bien la columna. Manten un momento y afloja el torso sobre la pierna extendida. Repita alternando las piernas.<\/p>\n

Referencia<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Elasticidad para tu columna Adopta la posici\u00f3n \u00abrana\u00bb (cuclillas), manteniendo las rodillas separadas, la cadera lo m\u00e1s cerca que pueda de los talones y el ment\u00f3n apoyado en el piso, y sin soltarlo deslice las manos por el piso, hasta que los brazos queden completamente estirados, continuando el movimiento hasta apoyar el pecho en el … Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_seo_schema_type":"","episode_type":"","audio_file":"","podmotor_file_id":"","podmotor_episode_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[2],"tags":[],"series":[],"class_list":["post-480","post","type-post","status-publish","format-standard","hentry","category-limones"],"episode_featured_image":false,"episode_player_image":"https:\/\/i0.wp.com\/quechilero.com\/blog\/imagenes\/podcast.png?fit=1831%2C1831&ssl=1","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":{"amazon":{"key":"amazon","url":"","label":"Amazon","class":"amazon","icon":"amazon.png"},"apple_podcasts":{"key":"apple_podcasts","url":"","label":"Apple Podcasts","class":"apple_podcasts","icon":"apple-podcasts.png"},"castbox":{"key":"castbox","url":"","label":"CastBox","class":"castbox","icon":"castbox.png"},"deezer":{"key":"deezer","url":"","label":"Deezer","class":"deezer","icon":"deezer.png"},"google_podcasts":{"key":"google_podcasts","url":"","label":"Google Podcasts","class":"google_podcasts","icon":"google-podcasts.png"},"listen_notes":{"key":"listen_notes","url":"","label":"Listen Notes","class":"listen_notes","icon":"listen-notes.png"},"pandora":{"key":"pandora","url":"","label":"Pandora","class":"pandora","icon":"pandora.png"},"podbean":{"key":"podbean","url":"","label":"Podbean","class":"podbean","icon":"podbean.png"},"podcast_republic":{"key":"podcast_republic","url":"","label":"Podcast Republic","class":"podcast_republic","icon":"podcast-republic.png"},"rss":{"key":"rss","url":"","label":"RSS","class":"rss","icon":"rss.png"},"spotify":{"key":"spotify","url":"","label":"Spotify","class":"spotify","icon":"spotify.png"},"stitcher":{"key":"stitcher","url":"","label":"Stitcher","class":"stitcher","icon":"stitcher.png"},"tunein":{"key":"tunein","url":"","label":"TuneIn","class":"tunein","icon":"tunein.png"},"youtube":{"key":"youtube","url":"","label":"YouTube","class":"youtube","icon":"youtube.png"},"iheartradio":{"key":"iheartradio","url":"","label":"iHeartRadio","class":"iheartradio","icon":"iheartradio.png"},"ivoox":{"key":"ivoox","url":"","label":"iVoox","class":"ivoox","icon":"ivoox.png"}},"rssFeedUrl":"https:\/\/quechilero.com\/blog\/feed\/podcast\/si-la-vida-nos-da-limones","embedCode":"

Gimnasia sin Gimnasio<\/a><\/blockquote>