{"id":1211,"date":"2025-09-29T23:52:21","date_gmt":"2025-09-29T23:52:21","guid":{"rendered":"https:\/\/pectus.fit\/?page_id=1211"},"modified":"2025-10-07T14:28:32","modified_gmt":"2025-10-07T14:28:32","slug":"back","status":"publish","type":"page","link":"https:\/\/pectus.fit\/en\/back\/","title":{"rendered":"back anc chest"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1211\" class=\"elementor elementor-1211\">\n\t\t\t\t<div class=\"elementor-element elementor-element-004d56b e-flex e-con-boxed e-con e-parent\" data-id=\"004d56b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dad88c9 elementor-widget elementor-widget-heading\" data-id=\"dad88c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Chest and Back<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f147f1c e-flex e-con-boxed e-con e-parent\" data-id=\"f147f1c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-c85d08e e-con-full e-flex e-con e-child\" data-id=\"c85d08e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-508b8b5 elementor-widget elementor-widget-heading\" data-id=\"508b8b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Calentamiento<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-86f6cb2 e-grid e-con-full e-con e-child\" data-id=\"86f6cb2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f5de245 elementor-widget elementor-widget-video\" data-id=\"f5de245\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=hZmkOfumdCU&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e191a5 elementor-widget elementor-widget-video\" data-id=\"6e191a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=9Wi3K0_a7Lc&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6bff735 elementor-widget elementor-widget-html\" data-id=\"6bff735\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Ejercicios de movilidad general | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n  .accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n  .accz > input.accz-tgl{\r\n    position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n    opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n  }\r\n  .accz > label.accz-hdr{\r\n    display:flex; justify-content:space-between; align-items:center;\r\n    padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n  }\r\n  .accz .chev{transition:transform .2s}\r\n  .accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n  .accz .accz-inner{padding:8px 12px}\r\n  .accz > input.accz-tgl:checked ~ .accz-panel{max-height:2200px}\r\n  .accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n<\/style>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"mob1\">\r\n  <label class=\"accz-hdr\" for=\"mob1\">Beneficios <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u2705 <strong>Cuello (inclinaciones y giros):<\/strong> reduce tensi\u00f3n cervical y mejora la movilidad de la zona alta.<br>\r\n    \u2705 <strong>Mu\u00f1eca:<\/strong> mayor flexibilidad para apoyar manos en planchas y empujes.<br>\r\n    \u2705 <strong>Codo:<\/strong> libera articulaci\u00f3n y prepara para movimientos de empuje y tracci\u00f3n.<br>\r\n    \u2705 <strong>Hombro:<\/strong> mejora movilidad y lubricaci\u00f3n articular, facilita movimientos amplios.<br>\r\n    \u2705 <strong>Cadera:<\/strong> mayor rango de movimiento para rotaciones y estabilidad en tronco.<br>\r\n    \u2705 <strong>Tronco:<\/strong> activa movilidad general, mejora postura y coordinaci\u00f3n global.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"mob2\">\r\n  <label class=\"accz-hdr\" for=\"mob2\">Errores comunes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u26a0\ufe0f Mover r\u00e1pido o con rebotes para \u201cforzar\u201d rango.<br>\r\n    \u26a0\ufe0f Encoger hombros hacia las orejas durante el trabajo de cuello y hombros.<br>\r\n    \u26a0\ufe0f Girar la cabeza en exceso generando dolor en cervicales.<br>\r\n    \u26a0\ufe0f Bloquear la respiraci\u00f3n en vez de mantenerla fluida.<br>\r\n    \u26a0\ufe0f C\u00edrculos de mu\u00f1eca, codo o cadera demasiado amplios que generan molestia articular.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"mob3\">\r\n  <label class=\"accz-hdr\" for=\"mob3\">Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \ud83d\udca1 Mejor movilidad de cuello y hombros ayuda a reducir tensiones que afectan la postura tor\u00e1cica.<br>\r\n    \ud83d\udca1 C\u00edrculos de codo y mu\u00f1eca facilitan los apoyos y el trabajo de brazos sin sobrecargar.<br>\r\n    \ud83d\udca1 Movilidad de cadera y tronco permite organizar mejor la caja tor\u00e1cica en empujes y respiraci\u00f3n.<br>\r\n    \ud83d\udca1 En conjunto, la movilidad prepara al cuerpo para entrenar con m\u00e1s comodidad y menos compensaciones.\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9ac06ec e-con-full e-flex e-con e-child\" data-id=\"9ac06ec\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e6bb070 elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"e6bb070\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c5342b1 e-grid e-con-full e-con e-child\" data-id=\"c5342b1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0f67f2d elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"0f67f2d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Intermedio<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-39b53fb elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"39b53fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">avanzado<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d359298 e-grid e-con-full e-con e-child\" data-id=\"d359298\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4a4ec2f elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"4a4ec2f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=HBqirjebXqk&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ac1962 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"6ac1962\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/Kt1g7gCCxVQ&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-affa4ea e-con-full e-flex e-con e-child\" data-id=\"affa4ea\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-233ce20 elementor-hidden-mobile elementor-widget elementor-widget-html\" data-id=\"233ce20\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Pulsar escapular: F\u00c1CIL (apoyo en rodillas) \/ DIF\u00cdCIL (apoyo en puntas de pies) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"esc1\">\r\n  <label class=\"accz-hdr\" for=\"esc1\">Beneficios <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Fortalece el control escapular protracci\u00f3n y retracci\u00f3n sin mover codos<\/div>\r\n    <div class=\"accz-text\">\u2705 Versi\u00f3n f\u00e1cil rodillas menos carga permite aprender el gesto con m\u00e1s control<\/div>\r\n    <div class=\"accz-text\">\u2705 Versi\u00f3n dif\u00edcil puntas de pies mayor exigencia para hombros y core<\/div>\r\n    <div class=\"accz-text\">\u2705 Mejora la estabilidad del hombro y la resistencia en empujes<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"esc2\">\r\n  <label class=\"accz-hdr\" for=\"esc2\">Errores comunes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Doblar los codos no es un push-up normal solo esc\u00e1pulas<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Encoger cuello o llevar hombros hacia las orejas<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Hundir la zona lumbar al estar en puntas de pies<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Hacer el movimiento muy corto o con rebote sin control<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Olvidar la respiraci\u00f3n exhala al empujar el suelo inhala al volver<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"esc3\">\r\n  <label class=\"accz-hdr\" for=\"esc3\">Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\ud83d\udca1 Refuerza el serrato anterior clave para una buena posici\u00f3n de las esc\u00e1pulas<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Ayuda a equilibrar hombros adelantados y mejorar la postura tor\u00e1cica<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Entrenar el control escapular facilita empujes m\u00e1s estables y sim\u00e9tricos<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f551a6c e-flex e-con-boxed e-con e-parent\" data-id=\"f551a6c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-45a2a72 e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"45a2a72\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-edef1f2 elementor-widget elementor-widget-heading\" data-id=\"edef1f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fa94552 elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"fa94552\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Intermedio<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f87b65f elementor-widget elementor-widget-video\" data-id=\"f87b65f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/Kt1g7gCCxVQ&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e729d0d elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"e729d0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">avanzado<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3f4cf2a elementor-widget elementor-widget-video\" data-id=\"3f4cf2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=HBqirjebXqk&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0574373 elementor-widget elementor-widget-html\" data-id=\"0574373\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Acorde\u00f3n CSS (puedes omitir este <style> si ya lo tienes en la p\u00e1gina) -->\r\n<style>\r\n  .accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n  .accz > input.accz-tgl{\r\n    position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n    opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n  }\r\n  .accz > label.accz-hdr{\r\n    display:flex; justify-content:space-between; align-items:center;\r\n    padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n  }\r\n  .accz .chev{transition:transform .2s}\r\n  .accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n  .accz .accz-inner{padding:8px 12px}\r\n  .accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n  .accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n<\/style>\r\n\r\n<!-- Scapular push-up -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz4\">\r\n  <label class=\"accz-hdr\" for=\"accz4\">Beneficios <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u2705 Mejora el control de esc\u00e1pulas y la postura. Aumenta la conciencia corporal (mover esc\u00e1pulas sin doblar codos) y refuerza la estabilidad de cuello y hombros. La versi\u00f3n con rodillas facilita aprender la t\u00e9cnica sin sobrecargar.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz5\">\r\n  <label class=\"accz-hdr\" for=\"accz5\">Errores comunes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u26a0\ufe0f Doblar codos, perder alineaci\u00f3n de cadera, rango muy corto (sin retraer\/protruir) y tensar el cuello mirando al frente.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz6\">\r\n  <label class=\"accz-hdr\" for=\"accz6\">Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \ud83d\udca1 Activa el serrato anterior, ayuda a \u201cabrir\u201d hombros y mejora la estabilidad tor\u00e1cica. Prepara para empujes m\u00e1s exigentes.\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0cd00cb e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"0cd00cb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-58a9bf8 elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-heading\" data-id=\"58a9bf8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-126f73a elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"126f73a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">avanzado<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6078c75 elementor-widget elementor-widget-video\" data-id=\"6078c75\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=XobN8UOgbG8&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b4c95b7 elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"b4c95b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Intermedio<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80a9377 elementor-widget elementor-widget-video\" data-id=\"80a9377\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=hXQ7snStvNo&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b9971ba elementor-widget elementor-widget-html\" data-id=\"b9971ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Push-up con shoulder tap | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n  .accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n  .accz > input.accz-tgl{\r\n    position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n    opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n  }\r\n  .accz > label.accz-hdr{\r\n    display:flex; justify-content:space-between; align-items:center;\r\n    padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n  }\r\n  .accz .chev{transition:transform .2s}\r\n  .accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n  .accz .accz-inner{padding:8px 12px}\r\n  .accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n  .accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n<\/style>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz10\">\r\n  <label class=\"accz-hdr\" for=\"accz10\">Beneficios <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u2705 Fortalece pecho, tr\u00edceps y hombros; el core trabaja anti-rotaci\u00f3n. Mejora coordinaci\u00f3n y estabilidad en apoyo unilateral.\r\n    Con rodillas: menos carga, m\u00e1s control.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz11\">\r\n  <label class=\"accz-hdr\" for=\"accz11\">Errores comunes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u26a0\ufe0f Girar el tronco al tocar, balanceo de caderas, no extender brazos antes del toque, cabeza fuera de l\u00ednea, olvidar respirar.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz12\">\r\n  <label class=\"accz-hdr\" for=\"accz12\">Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \ud83d\udca1 Combina empuje + estabilidad del tronco para mantener el estern\u00f3n estable y alineado; mejora la simetr\u00eda entre lados.\r\n  <\/div><\/div>\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cc24b7e e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"cc24b7e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2456ba0 elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-heading\" data-id=\"2456ba0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d3d37c7 elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"d3d37c7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">avanzado<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6beee33 elementor-widget elementor-widget-video\" data-id=\"6beee33\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=o6NT75fgFc0&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d72556d elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"d72556d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Intermedio<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-411027f elementor-widget elementor-widget-video\" data-id=\"411027f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=06wCOgrMAx8&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20535e5 elementor-widget elementor-widget-html\" data-id=\"20535e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Pulsar escapular: F\u00c1CIL (apoyo en rodillas) \/ DIF\u00cdCIL (apoyo en puntas de pies) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n.accz-wrap{margin:8px 0;font-size:14px}\r\n.accz-item{border:1px solid #999;border-radius:6px;background:#f2f2f2;overflow:hidden;margin-bottom:8px}\r\n.accz-item summary{\r\n  list-style:none; display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none; outline:none\r\n}\r\n.accz-item summary::-webkit-details-marker{display:none}\r\n.accz-item summary .chev{transition:transform .2s}\r\n.accz-item[open] summary .chev{transform:rotate(90deg)}\r\n.accz-panel{background:#fff; border-top:1px solid #999}\r\n.accz-inner{padding:8px 12px}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz-wrap\">\r\n  <!-- 1) Beneficios -->\r\n  <details class=\"accz-item\">\r\n    <summary>Beneficios <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Fortalece el control escapular (protracci\u00f3n y retracci\u00f3n) sin mover codos<\/div>\r\n      <div class=\"accz-text\">\u2705 F\u00e1cil \u2013 rodillas: menos carga, permite aprender el gesto con m\u00e1s control<\/div>\r\n      <div class=\"accz-text\">\u2705 Dif\u00edcil \u2013 puntas de pies: mayor exigencia para hombros y core<\/div>\r\n      <div class=\"accz-text\">\u2705 Mejora la estabilidad del hombro y la resistencia en empujes<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Errores comunes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Doblar los codos (no es un push-up normal, solo esc\u00e1pulas)<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Encoger cuello o llevar hombros hacia las orejas<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Hundir la zona lumbar al estar en puntas de pies<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Hacer el movimiento muy corto o con rebote, sin control<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Olvidar la respiraci\u00f3n: exhala al empujar el suelo, inhala al volver<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 3) Por qu\u00e9 es bueno para el pectus -->\r\n  <details class=\"accz-item\">\r\n    <summary>Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\ud83d\udca1 Refuerza el serrato anterior, clave para una buena posici\u00f3n de las esc\u00e1pulas<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Ayuda a equilibrar hombros adelantados y mejorar la postura tor\u00e1cica<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Entrenar el control escapular facilita empujes m\u00e1s estables y sim\u00e9tricos<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-15b9c88 e-con-full e-flex e-con e-child\" data-id=\"15b9c88\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-18bfa38 elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"18bfa38\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5e0ac63 e-grid e-con-full e-con e-child\" data-id=\"5e0ac63\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-619f4e3 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"619f4e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Intermedio<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c4914a elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"6c4914a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">avanzado<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5347e85 e-grid e-con-full e-con e-child\" data-id=\"5347e85\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4379354 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"4379354\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=XobN8UOgbG8&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b310d2 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"4b310d2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=hXQ7snStvNo&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cfe19d elementor-hidden-mobile elementor-widget elementor-widget-html\" data-id=\"7cfe19d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Push-Up: F\u00c1CIL (rodillas) \/ DIF\u00cdCIL (completo) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"pu1\">\r\n  <label class=\"accz-hdr\" for=\"pu1\">Beneficios <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Fortalece pecho, hombros y tr\u00edceps con el propio peso corporal<\/div>\r\n    <div class=\"accz-text\">\u2705 Versi\u00f3n con rodillas menos carga permite aprender la t\u00e9cnica con seguridad<\/div>\r\n    <div class=\"accz-text\">\u2705 Versi\u00f3n completo mayor activaci\u00f3n de core y control postural<\/div>\r\n    <div class=\"accz-text\">\u2705 Mejora la resistencia del tren superior y la estabilidad escapular<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"pu2\">\r\n  <label class=\"accz-hdr\" for=\"pu2\">Errores comunes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Bajar solo con los codos abiertos demasiada tensi\u00f3n en hombros<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Hundir la zona lumbar por falta de core<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Rebotar en el suelo o hacer repeticiones r\u00e1pidas sin control<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Mirar al frente y forzar el cuello en vez de mantenerlo neutro<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f No completar el rango bajar poco o no extender codos arriba<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"pu3\">\r\n  <label class=\"accz-hdr\" for=\"pu3\">Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\ud83d\udca1 Refuerza el control del core y la estabilidad de esc\u00e1pulas claves para mejorar la postura tor\u00e1cica<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Fortalece el pecho y tr\u00edceps de forma progresiva ayudando a equilibrar el tren superior<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Permite progresar de la versi\u00f3n con rodillas al completo favoreciendo un trabajo sim\u00e9trico y seguro<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-23cea47 elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"23cea47\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7380be7 e-con-full e-flex e-con e-child\" data-id=\"7380be7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-c21855c e-grid e-con-full e-con e-child\" data-id=\"c21855c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-057e4ec elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"057e4ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Intermedio<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-94b624a elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"94b624a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">avanzado<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c2a1aea e-grid e-con-full e-con e-child\" data-id=\"c2a1aea\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-40d0b8b elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"40d0b8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=o6NT75fgFc0&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3acfd1d elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"3acfd1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=06wCOgrMAx8&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-01cfc42 e-flex e-con-boxed e-con e-parent\" data-id=\"01cfc42\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-efae139 elementor-widget elementor-widget-heading\" data-id=\"efae139\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a309dbf elementor-widget elementor-widget-video\" data-id=\"a309dbf\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/FkYi8UNRGyo&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd0ede7 elementor-widget elementor-widget-html\" data-id=\"fd0ede7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Row 3-count down con goma (subida r\u00e1pida, bajada en 3 tiempos) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2200px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz-wrap\">\r\n  <!-- 1) Beneficios -->\r\n  <details class=\"accz-item\">\r\n    <summary>Beneficios <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Trabaja dorsal, romboides y trapecio medio con control de la esc\u00e1pula<\/div>\r\n      <div class=\"accz-text\">\u2705 El tempo lento en la bajada aumenta el tiempo bajo tensi\u00f3n y mejora la fuerza de tir\u00f3n<\/div>\r\n      <div class=\"accz-text\">\u2705 Activa b\u00edceps y antebrazo de forma secundaria al sujetar la goma<\/div>\r\n      <div class=\"accz-text\">\u2705 Al ser unilateral, permite equilibrar fuerza y coordinaci\u00f3n entre ambos lados<\/div>\r\n      <div class=\"accz-text\">\u2705 Mejora la postura al reforzar la musculatura que estabiliza la espalda alta<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Errores comunes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Tirar con el brazo sin mover la esc\u00e1pula; el gesto debe iniciar en la espalda<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Subir o bajar r\u00e1pido sin respetar el tempo 1-3<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Girar el tronco para ayudar al tir\u00f3n en lugar de mantenerlo estable<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Elevar demasiado el hombro hacia la oreja en vez de mantenerlo bajo y controlado<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Soltar la goma de golpe en la fase exc\u00e9ntrica<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 3) Por qu\u00e9 es bueno para el pectus -->\r\n  <details class=\"accz-item\">\r\n    <summary>Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\ud83d\udca1 Reforzar la musculatura de la espalda ayuda a equilibrar el trabajo de empuje y mantener el pecho m\u00e1s estable<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 El control exc\u00e9ntrico mejora la postura tor\u00e1cica y la resistencia de la zona escapular<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Al trabajar cada lado por separado, favorece la simetr\u00eda en el desarrollo muscular del tren superior<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4bf9f02 e-flex e-con-boxed e-con e-parent\" data-id=\"4bf9f02\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d3f69fc elementor-widget elementor-widget-heading\" data-id=\"d3f69fc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">5 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fbef231 elementor-widget elementor-widget-video\" data-id=\"fbef231\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/rCWLI_EZVmY&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc6d7b4 elementor-widget elementor-widget-html\" data-id=\"fc6d7b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Wide Row con goma (codo hacia afuera) | tempo 1-1 | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2200px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz-wrap\">\r\n  <!-- 1) Beneficios -->\r\n  <details class=\"accz-item\">\r\n    <summary>Beneficios <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Remo unilateral con codo hacia afuera que enfatiza deltoide posterior, romboides y trapecio medio<\/div>\r\n      <div class=\"accz-text\">\u2705 Tempo 1-1: subida y bajada controladas, ritmo constante y t\u00e9cnica s\u00f3lida<\/div>\r\n      <div class=\"accz-text\">\u2705 Entrena el control escapular (retracci\u00f3n\/depresi\u00f3n) y mejora la sensaci\u00f3n de espalda activa<\/div>\r\n      <div class=\"accz-text\">\u2705 Trabajar por lado permite equilibrar fuerza y control entre hemicuerpos<\/div>\r\n      <div class=\"accz-text\">\u2705 Agarre con goma: activa antebrazo y b\u00edceps de forma secundaria<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Errores comunes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Tirar solo con el brazo sin iniciar con la esc\u00e1pula<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Girar el tronco o elevar el hombro hacia la oreja para \u201cayudar\u201d el tir\u00f3n<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f No respetar el tempo 1-1 (subidas\/bajadas a tirones)<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Mu\u00f1eca doblada o agarre flojo que pierde tensi\u00f3n en la banda<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Paso demasiado largo\/corto que descoloca la cadera y la espalda<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 3) Por qu\u00e9 es bueno para el pectus -->\r\n  <details class=\"accz-item\">\r\n    <summary>Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\ud83d\udca1 Fortalece la parte posterior del hombro y la musculatura que posiciona bien las esc\u00e1pulas, favoreciendo una organizaci\u00f3n del tronco superior m\u00e1s c\u00f3moda<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 El control escapular mejora la calidad de empujes y tirones al mantener la postura m\u00e1s estable<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 El trabajo unilateral ayuda a equilibrar el esfuerzo entre lados para un gesto m\u00e1s sim\u00e9trico<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3702263 e-flex e-con-boxed e-con e-parent\" data-id=\"3702263\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e11752b elementor-widget elementor-widget-heading\" data-id=\"e11752b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">6 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-97910ab elementor-widget elementor-widget-video\" data-id=\"97910ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/QR4grnprJwk&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1c2b674 elementor-widget elementor-widget-html\" data-id=\"1c2b674\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Row 3'' Hold con goma (subida r\u00e1pida, mantener 3 seg arriba, bajada controlada) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2200px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz-wrap\">\r\n  <!-- 1) Beneficios -->\r\n  <details class=\"accz-item\">\r\n    <summary>Beneficios <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Fortalece la espalda media y alta (romboides, trapecio medio, dorsal)<\/div>\r\n      <div class=\"accz-text\">\u2705 El isom\u00e9trico de 3 segundos arriba mejora la activaci\u00f3n escapular y la resistencia postural<\/div>\r\n      <div class=\"accz-text\">\u2705 Entrena control y paciencia al mantener la contracci\u00f3n sin soltar r\u00e1pido<\/div>\r\n      <div class=\"accz-text\">\u2705 Refuerza la estabilidad del hombro en posiciones de retracci\u00f3n y depresi\u00f3n escapular<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Errores comunes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Soltar antes de los 3 segundos de pausa arriba<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Encoger hombros hacia las orejas en lugar de mantenerlos bajos y estables<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Girar el tronco en vez de mantenerlo fijo y alineado<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Bajar la goma r\u00e1pido sin control, perdiendo el trabajo exc\u00e9ntrico<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Flexionar demasiado la mu\u00f1eca o el codo en lugar de tirar con la espalda<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 3) Por qu\u00e9 es bueno para el pectus -->\r\n  <details class=\"accz-item\">\r\n    <summary>Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\ud83d\udca1 La pausa de 3 segundos mejora la conciencia y el control escapular, clave para la postura tor\u00e1cica<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Fortalecer la espalda media ayuda a equilibrar el trabajo del pecho y a reducir la tendencia de hombros adelantados<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 La estabilidad extra que se gana en la esc\u00e1pula facilita un mejor alineamiento en otros ejercicios de empuje y respiraci\u00f3n<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-517620a e-flex e-con-boxed e-con e-parent\" data-id=\"517620a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-49f3dd6 elementor-widget elementor-widget-heading\" data-id=\"49f3dd6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Estiramiento<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4e088be e-grid e-con-full e-con e-child\" data-id=\"4e088be\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8c7da14 elementor-widget elementor-widget-video\" data-id=\"8c7da14\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=nHAV5XZ8wIA&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-75cfd25 elementor-widget elementor-widget-video\" data-id=\"75cfd25\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=p-bOg_l9uFw&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0c465c4 elementor-widget elementor-widget-html\" data-id=\"0c465c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Estiramientos (pecho en columna, hombro, cuello\/esc\u00e1pula, dorsal y lumbar) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz-item{border:1px solid #999;border-radius:6px;background:#f2f2f2;overflow:hidden;margin-bottom:8px}\r\n.accz-item summary{\r\n  list-style:none; display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none; outline:none\r\n}\r\n.accz-item summary::-webkit-details-marker{display:none}\r\n.accz-item summary .chev{transition:transform .2s}\r\n.accz-item[open] summary .chev{transform:rotate(90deg)}\r\n.accz-panel{background:#fff; border-top:1px solid #999}\r\n.accz-inner{padding:8px 12px}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz-wrap\">\r\n  <!-- 1) Beneficios -->\r\n  <details class=\"accz-item\">\r\n    <summary>Beneficios <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Pecho en columna \u2014 brazo extendido: estira pectoral mayor y tejido anterior del hombro; mejora la movilidad de la pared anterior del t\u00f3rax.<\/div>\r\n      <div class=\"accz-text\">\u2705 Pecho en columna \u2014 brazo flexionado: focaliza fibras altas del pectoral y zona subclavicular; opci\u00f3n m\u00e1s c\u00f3moda si el hombro est\u00e1 sensible.<\/div>\r\n      <div class=\"accz-text\">\u2705 Hombro (adducci\u00f3n\/horizontal): m\u00e1s rango para cruzar el brazo delante del cuerpo y mejor deslizamiento escapulotor\u00e1cico.<\/div>\r\n      <div class=\"accz-text\">\u2705 Cuello \/ trapecio sup. \/ elevador de la esc\u00e1pula: inclinaci\u00f3n + leve giro con la mano; el brazo contrario tira suave hacia abajo para deprimir la esc\u00e1pula. Reduce tensi\u00f3n de cuello y hombro.<\/div>\r\n      <div class=\"accz-text\">\u2705 Dorsal: brazo arriba e inclinaci\u00f3n lateral; mejora elevaci\u00f3n de hombro y la sensaci\u00f3n de \u201cespalda que acompa\u00f1a\u201d al mover el brazo.<\/div>\r\n      <div class=\"accz-text\">\u2705 Lumbar\/cadena posterior: flexi\u00f3n de tronco controlada; descarga paravertebrales y mejora confort al moverte.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Errores comunes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Buscar hormigueo o dolor punzante (especialmente en hombro y mu\u00f1eca).<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Rebotar para \u201cganar\u201d rango; mejor tensi\u00f3n suave y estable.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Arquear en exceso la zona lumbar o \u201csacar\u201d costillas al estirar hombro\/dorsal.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Encoger hombros hacia las orejas; piensa en cuello largo y esc\u00e1pulas controladas.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Tirar fuerte de la cabeza en los estiramientos cervicales; la mano gu\u00eda, no fuerza.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Bloquear la respiraci\u00f3n; usa respiraciones lentas (exhala para soltar tensi\u00f3n).<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 3) Por qu\u00e9 es bueno para el pectus -->\r\n  <details class=\"accz-item\">\r\n    <summary>Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\ud83d\udca1 M\u00e1s movilidad de hombro\/esc\u00e1pulas y de la pared anterior del t\u00f3rax facilita una postura del tronco superior m\u00e1s c\u00f3moda y funcional.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Soltar cuello, dorsal y cadena posterior reduce tensiones que suelen perturbar la alineaci\u00f3n de hombros y costillas.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Un rango de movimiento mejor y controlado ayuda a ejecutar empujes y tirones con mayor simetr\u00eda y confort.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Chest and Back Calentamiento https:\/\/www.youtube.com\/watch?v=hZmkOfumdCUhttps:\/\/www.youtube.com\/watch?v=9Wi3K0_a7Lc Beneficios \u25b6 \u2705 Cuello (inclinaciones y giros): reduce tensi\u00f3n cervical y mejora la movilidad de 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