{"id":1338,"date":"2025-10-01T15:49:31","date_gmt":"2025-10-01T15:49:31","guid":{"rendered":"https:\/\/pectus.fit\/?page_id=1338"},"modified":"2025-10-07T02:04:52","modified_gmt":"2025-10-07T02:04:52","slug":"chest","status":"publish","type":"page","link":"https:\/\/pectus.fit\/en\/chest\/","title":{"rendered":"chest."},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1338\" class=\"elementor elementor-1338\">\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\">\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<\/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-con-full e-flex e-con e-parent\" data-id=\"f147f1c\" data-element_type=\"container\" data-e-type=\"container\">\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-dc7a618 e-grid e-con-full e-con e-child\" data-id=\"dc7a618\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-675a72c elementor-widget elementor-widget-video\" data-id=\"675a72c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=uv6s-Xt_nRU&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-d104f2d elementor-widget elementor-widget-video\" data-id=\"d104f2d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/GyVyKT1RXQ8&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<!-- Movilidad general | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz1\">\r\n  <label class=\"accz-hdr\" for=\"accz1\">Beneficios <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Mejora la movilidad y el rango articular de hombros, columna, caderas, cuello, codos y mu\u00f1ecas.<\/div>\r\n    <div class=\"accz-text\">\u2705 Reduce rigidez muscular y articular, favoreciendo una postura m\u00e1s erguida y funcional.<\/div>\r\n    <div class=\"accz-text\">\u2705 Facilita la correcta ejecuci\u00f3n de ejercicios como push-ups y planchas al permitir un movimiento m\u00e1s libre y seguro.<\/div>\r\n    <div class=\"accz-text\">\u2705 Mejora la coordinaci\u00f3n entre articulaciones y la activaci\u00f3n de m\u00fasculos estabilizadores, evitando compensaciones.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz2\">\r\n  <label class=\"accz-hdr\" for=\"accz2\">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 Mover demasiado r\u00e1pido sin control, reduciendo la efectividad del ejercicio.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Forzar amplitud provocando dolor o tensi\u00f3n excesiva en articulaciones.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Usar rebotes para ganar rango en lugar de movimiento fluido.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Desalinear el tronco o la cabeza, especialmente en ejercicios de cuello y columna.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Mantener hombros elevados y tensos en ejercicios de movilidad de hombros.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz3\">\r\n  <label class=\"accz-hdr\" for=\"accz3\">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 Una buena movilidad en hombros, columna y caderas mejora la mec\u00e1nica costal y el control escapular, favoreciendo una respiraci\u00f3n m\u00e1s eficiente y un t\u00f3rax m\u00e1s c\u00f3modo en movimiento.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Mejora la postura tor\u00e1cica y la simetr\u00eda muscular, reduciendo la tendencia a encorvarse.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Favorece la activaci\u00f3n correcta del serrato anterior y los estabilizadores de la esc\u00e1pula, esenciales para personas con pectus.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Reduce la tensi\u00f3n acumulada en cuello y mu\u00f1ecas, lo que facilita entrenar con mayor comodidad y seguridad.<\/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<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=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-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:\\\/\\\/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>\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<!-- Acorde\u00f3n SIN saltos | TranslatePress listo -->\r\n\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 Mejora la movilidad y el rango articular de hombros, columna, caderas, cuello, codos y mu\u00f1ecas.<\/div>\r\n      <div class=\"accz-text\">\u2705 Reduce rigidez muscular y articular, favoreciendo una postura m\u00e1s erguida y funcional.<\/div>\r\n      <div class=\"accz-text\">\u2705 Facilita la correcta ejecuci\u00f3n de ejercicios como push-ups y planchas al permitir un movimiento m\u00e1s libre y seguro.<\/div>\r\n      <div class=\"accz-text\">\u2705 Mejora la coordinaci\u00f3n entre articulaciones y la activaci\u00f3n de m\u00fasculos estabilizadores, evitando compensaciones.<\/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 Mover demasiado r\u00e1pido sin control, reduciendo la efectividad del ejercicio.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Forzar amplitud provocando dolor o tensi\u00f3n excesiva en articulaciones.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Usar rebotes para ganar rango en lugar de movimiento fluido.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Desalinear el tronco o la cabeza, especialmente en ejercicios de cuello y columna.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Mantener hombros elevados y tensos en ejercicios de movilidad de hombros.<\/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 Mejora el control y la movilidad de las esc\u00e1pulas, clave para una postura tor\u00e1cica m\u00e1s estable.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Favorece la activaci\u00f3n del serrato anterior y los m\u00fasculos estabilizadores, esenciales para personas con pectus.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Reduce compensaciones en cuello y hombros, ayudando a distribuir mejor las cargas en empujes.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Prepara al cuerpo para ejercicios m\u00e1s exigentes como planchas y push-ups completos.<\/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\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 | 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\/* ocultar el input a prueba de builder *\/\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\/* abierto *\/\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, tr\u00edceps y hombros; el core mantiene el cuerpo alineado. La versi\u00f3n con rodillas permite pulir t\u00e9cnica.<\/div>\r\n    <div class=\"accz-text\">\u2705 Buen rango mejora movilidad de hombros y control 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 Cadera muy alta o baja, manos demasiado adelantadas\/separadas, codos muy abiertos, medio recorrido o rebotar, aguantar la respiraci\u00f3n.<\/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 Mejora la fuerza de empuje y la estabilidad de hombros. La ligera protracci\u00f3n final activa serrato y ayuda a una postura m\u00e1s abierta.<\/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<div class=\"elementor-element elementor-element-e036574 e-con-full elementor-hidden-mobile e-flex e-con e-child\" data-id=\"e036574\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-10ee34c elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"10ee34c\" 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-7365d1a e-grid e-con-full e-con e-child\" data-id=\"7365d1a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d8b6543 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"d8b6543\" 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-a226981 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"a226981\" 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-bfb4058 e-grid e-con-full e-con e-child\" data-id=\"bfb4058\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-553bf09 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"553bf09\" 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-63fd3b1 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"63fd3b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=r8VKXhYPiAs&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-128f63b elementor-widget elementor-widget-html\" data-id=\"128f63b\" 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 sin saltos -->\r\n\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 pecho, tr\u00edceps y hombros; el core trabaja anti-rotaci\u00f3n.<\/div>\r\n      <div class=\"accz-text\">\u2705 Mejora coordinaci\u00f3n y estabilidad en apoyo unilateral.<\/div>\r\n      <div class=\"accz-text\">\u2705 Con rodillas: menos carga, m\u00e1s control.<\/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 Girar el tronco al tocar.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Balanceo excesivo de caderas.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f No extender brazos antes del toque.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Cabeza fuera de l\u00ednea.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Olvidar la respiraci\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 Combina empuje + estabilidad del tronco, favoreciendo la alineaci\u00f3n del estern\u00f3n.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Mejora el control escapular y la simetr\u00eda entre lados.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Refuerza la activaci\u00f3n de estabilizadores que ayudan a proteger la caja tor\u00e1cica.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n<\/div>\r\n\r\n<script>\r\ndocument.querySelectorAll('.accz-item > summary').forEach(function(s){\r\n  s.addEventListener('click', function(e){\r\n    e.preventDefault();              \/\/ evita el salto hacia arriba\r\n    const d = this.parentNode;       \/\/ abre\/cierra manualmente\r\n    d.open = !d.open;\r\n  });\r\n});\r\n<\/script>\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-34436f9 e-con-full e-flex e-con e-child\" data-id=\"34436f9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d347ab2 elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"d347ab2\" 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<div class=\"elementor-element elementor-element-ca9ae53 e-grid e-con-full e-con e-child\" data-id=\"ca9ae53\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e9cea65 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"e9cea65\" 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-f99797b elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"f99797b\" 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-6662b6e e-grid e-con-full e-con e-child\" data-id=\"6662b6e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d92fdc8 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"d92fdc8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/otDDfCGG5bk?list=TLGGpPvtb8Isfk4wMTEwMjAyNQ&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-3d770f0 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"3d770f0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/QV4ifMZ0s3k?list=TLGGEsUmAU6m5BUwMTEwMjAyNQ&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-f9ffa23 elementor-hidden-mobile elementor-widget elementor-widget-html\" data-id=\"f9ffa23\" 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<!-- Child pose to plank\/push-up | acorde\u00f3n sin saltos -->\r\n\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 pecho, tr\u00edceps y core.<\/div>\r\n      <div class=\"accz-text\">\u2705 Mejora la movilidad de hombros y columna tor\u00e1cica.<\/div>\r\n      <div class=\"accz-text\">\u2705 Refuerza el control escapular y la estabilidad lumbop\u00e9lvica.<\/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 Espalda mal alineada (lumbar hundida o chepa).<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Caderas que suben o bajan de golpe.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Manos fuera de la l\u00ednea de hombros.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Movimiento demasiado r\u00e1pido sin control.<\/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 Favorece la movilidad tor\u00e1cica en flexi\u00f3n y extensi\u00f3n ligera.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Activa el serrato anterior y m\u00fasculos estabilizadores al sostener la posici\u00f3n de plancha.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Contribuye a mejorar la postura y la simetr\u00eda en la zona anterior del tronco.<\/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-1ae2c98 e-con-full elementor-hidden-mobile e-flex e-con e-child\" data-id=\"1ae2c98\" data-element_type=\"container\" data-e-type=\"container\">\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<div class=\"elementor-element elementor-element-da9d234 e-grid e-con-full e-con e-child\" data-id=\"da9d234\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-da3eb50 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"da3eb50\" 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-02763c0 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"02763c0\" 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-6107f57 e-grid e-con-full e-con e-child\" data-id=\"6107f57\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-923149e elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"923149e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=5vx3rih6im8&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-b75cc68 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"b75cc68\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=W4zhWO-am34&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-d5c50be elementor-widget elementor-widget-html\" data-id=\"d5c50be\" 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 front reach \/ Push-up to bird dog | acorde\u00f3n sin saltos -->\r\n\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 pectorales, tr\u00edceps y core con un reto de estabilidad.<\/div>\r\n      <div class=\"accz-text\">\u2705 Mejora la coordinaci\u00f3n brazo-pierna manteniendo la plancha.<\/div>\r\n      <div class=\"accz-text\">\u2705 Activa gl\u00fateos y zona lumbar para estabilizar la cadera.<\/div>\r\n      <div class=\"accz-text\">\u2705 Aumenta la estabilidad de hombros en apoyo unilateral parcial.<\/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 Rotar el tronco al elevar brazo o pierna.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Perder la alineaci\u00f3n del cuello (mirar al frente o dejar caer la cabeza).<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f No completar la flexi\u00f3n antes de elevar extremidades.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Elevar sin control y perder equilibrio.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Cargar en exceso la mano de apoyo y colapsar el hombro.<\/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 Mejora el control escapular y la activaci\u00f3n del serrato en posici\u00f3n de empuje.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Exige un trabajo equilibrado entre ambos lados del cuerpo.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 El componente anti-rotaci\u00f3n ayuda a mantener el tronco firme durante el esfuerzo.<\/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\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-8f9af2d e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"8f9af2d\" data-element_type=\"container\" data-e-type=\"container\">\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\">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-4da79f5 elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"4da79f5\" 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-40d0b8b elementor-widget elementor-widget-video\" data-id=\"40d0b8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/o6NT75fgFc0?list=TLGGKM78qT53dyIwMTEwMjAyNQ&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-bcd3411 elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"bcd3411\" 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-3acfd1d elementor-widget elementor-widget-video\" data-id=\"3acfd1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/r8VKXhYPiAs?list=TLGG-t3ocDyJToIwMTEwMjAyNQ&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<!-- 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>\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-3c15c99 e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"3c15c99\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7886352 elementor-widget elementor-widget-heading\" data-id=\"7886352\" 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-d06e2b2 elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"d06e2b2\" 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-131570b elementor-widget elementor-widget-video\" data-id=\"131570b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/otDDfCGG5bk?list=TLGGpPvtb8Isfk4wMTEwMjAyNQ&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-64c677c elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"64c677c\" 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-52303ec elementor-widget elementor-widget-video\" data-id=\"52303ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/r8VKXhYPiAs?list=TLGG-t3ocDyJToIwMTEwMjAyNQ&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-74af810 elementor-widget elementor-widget-html\" data-id=\"74af810\" 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<!-- Child pose to plank\/push-up | 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=\"cp1\">\r\n  <label class=\"accz-hdr\" for=\"cp1\">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 core mientras mejora la movilidad de hombros y columna. Entrena transiciones controladas (descanso \u2192 esfuerzo), coordinaci\u00f3n y control postural.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"cp2\">\r\n  <label class=\"accz-hdr\" for=\"cp2\">Errores comunes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u26a0\ufe0f No estirar la espalda al volver, caderas que suben\/bajan de golpe, manos fuera de l\u00ednea de hombros, transiciones r\u00e1pidas sin control.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"cp3\">\r\n  <label class=\"accz-hdr\" for=\"cp3\">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 Abre y moviliza el pecho mientras mantiene el estern\u00f3n estable en la transici\u00f3n. Favorece alineaci\u00f3n tor\u00e1cica y simetr\u00eda muscular.\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-171ebe6 e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"171ebe6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-81929be elementor-widget elementor-widget-heading\" data-id=\"81929be\" 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-91f5730 elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"91f5730\" 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-c719fc2 elementor-widget elementor-widget-video\" data-id=\"c719fc2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=5vx3rih6im8&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-51c12f5 elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"51c12f5\" 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-d87dd03 elementor-widget elementor-widget-video\" data-id=\"d87dd03\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=W4zhWO-am34&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-11d4e61 elementor-widget elementor-widget-html\" data-id=\"11d4e61\" 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 front reach \/ Push-up to bird dog | 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=\"frbd1\">\r\n  <label class=\"accz-hdr\" for=\"frbd1\">Beneficios <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u2705 Fortalece pectorales, tr\u00edceps y core, a\u00f1adiendo un reto de estabilidad y control.<br>\r\n    \u2705 Mejora la coordinaci\u00f3n y el equilibrio al integrar movimientos de brazo y pierna mientras se mantiene la postura de push-up.<br>\r\n    \u2705 Activa gl\u00fateos y zona lumbar, ayudando a estabilizar la cadera.<br>\r\n    \u2705 Incrementa la estabilidad de hombros al trabajar en apoyo unilateral parcial.<br>\r\n    \u2705 Mejora la conexi\u00f3n entre tren superior e inferior, \u00fatil para movimientos funcionales y deportivos.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"frbd2\">\r\n  <label class=\"accz-hdr\" for=\"frbd2\">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 levantar el brazo o la pierna en lugar de mantenerlo estable.<br>\r\n    \u26a0\ufe0f Perder la alineaci\u00f3n del cuello mirando demasiado al frente o dejando caer la cabeza.<br>\r\n    \u26a0\ufe0f No completar la flexi\u00f3n de brazos antes de elevar extremidades.<br>\r\n    \u26a0\ufe0f Elevar la pierna o el brazo sin control, generando p\u00e9rdida de equilibrio.<br>\r\n    \u26a0\ufe0f Apoyar demasiado peso en la mano contraria, cargando el hombro.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"frbd3\">\r\n  <label class=\"accz-hdr\" for=\"frbd3\">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 fuerza de empuje con estabilidad anti-rotaci\u00f3n, lo que ayuda a mantener el estern\u00f3n alineado durante el esfuerzo.<br>\r\n    \ud83d\udca1 Refuerza la postura tor\u00e1cica al trabajar simult\u00e1neamente la apertura de hombros y la estabilidad del core.<br>\r\n    \ud83d\udca1 Favorece la simetr\u00eda muscular al exigir control equilibrado entre ambos lados del cuerpo.<br>\r\n    \ud83d\udca1 Mejora la capacidad de estabilizar la cadera y el tronco, reduciendo compensaciones que puedan cerrar el pecho.\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\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:\\\/\\\/youtu.be\\\/p-bOg_l9uFw?list=TLGGCziaz3pJ964wMTEwMjAyNQ&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:\\\/\\\/youtu.be\\\/xfGERoxdIGU?list=TLGGlcfDv8SqZDswMTEwMjAyNQ&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 combinados | acorde\u00f3n CSS aut\u00f3nomo (formato que ya funciona) -->\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<!-- 1) Beneficios (pecho en columna, hombro, antebrazos, tr\u00edceps) -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"st1\">\r\n  <label class=\"accz-hdr\" for=\"st1\">Beneficios <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Pecho en columna (brazo extendido y flexionado): estira el pectoral, mejora la movilidad tor\u00e1cica y de hombro.<\/div>\r\n    <div class=\"accz-text\">\u2705 Estiramiento de hombro: aumenta el rango y mejora el control escapular para una postura alineada.<\/div>\r\n    <div class=\"accz-text\">\u2705 Antebrazos (flexores y extensores de mu\u00f1eca): libera tensi\u00f3n acumulada por entreno\/ordenador y prepara las mu\u00f1ecas para apoyos s\u00f3lidos.<\/div>\r\n    <div class=\"accz-text\">\u2705 Tr\u00edceps: mejora la extensi\u00f3n de hombro y codo, \u00fatil para empujes y trabajos por encima de la cabeza.<\/div>\r\n    <div class=\"accz-text\">\u2705 El conjunto de estiramientos facilita una t\u00e9cnica m\u00e1s limpia en push-ups, fondos y press al ganar rango sin compensaciones.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<!-- 2) Errores comunes -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"st2\">\r\n  <label class=\"accz-hdr\" for=\"st2\">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 Forzar el rango hasta dolor u hormigueo (hombro, codo o mu\u00f1eca).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Elevar el hombro o rotar el tronco en los estiramientos de pecho\/hombro.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Arquear la zona lumbar para \u201cganar\u201d rango en vez de mover la articulaci\u00f3n correcta.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Colocar la mu\u00f1eca en \u00e1ngulos inc\u00f3modos o girarla en exceso en antebrazo.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f En tr\u00edceps, inclinar el tronco hacia delante o desalinear el codo con el hombro.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Rebotar o bloquear la respiraci\u00f3n en lugar de mantener respiraci\u00f3n lenta y controlada.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<!-- 3) Por qu\u00e9 es bueno para el pectus -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"st3\">\r\n  <label class=\"accz-hdr\" for=\"st3\">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 El estiramiento del pectoral y la mayor movilidad de hombro favorecen una postura tor\u00e1cica m\u00e1s estable.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 El mejor control de esc\u00e1pulas ayuda a mantener el estern\u00f3n estable y los hombros alineados.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Menos tensi\u00f3n en antebrazo y tr\u00edceps permite realizar empujes con m\u00e1s comodidad y control.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Con m\u00e1s rango y control, los empujes se ejecutan con t\u00e9cnica m\u00e1s sim\u00e9trica y segura.<\/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\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Chest Calentamiento https:\/\/www.youtube.com\/watch?v=uv6s-Xt_nRUhttps:\/\/youtu.be\/GyVyKT1RXQ8 Beneficios \u25b6 \u2705 Mejora la movilidad y el rango articular de hombros, columna, caderas, cuello, codos y [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"","ast-site-content-layout":"full-width-container","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":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","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":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-1338","page","type-page","status-publish","hentry"],"_hostinger_reach_plugin_has_subscription_block":false,"_hostinger_reach_plugin_is_elementor":false,"_links":{"self":[{"href":"https:\/\/pectus.fit\/en\/wp-json\/wp\/v2\/pages\/1338","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pectus.fit\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/pectus.fit\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/pectus.fit\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pectus.fit\/en\/wp-json\/wp\/v2\/comments?post=1338"}],"version-history":[{"count":147,"href":"https:\/\/pectus.fit\/en\/wp-json\/wp\/v2\/pages\/1338\/revisions"}],"predecessor-version":[{"id":2061,"href":"https:\/\/pectus.fit\/en\/wp-json\/wp\/v2\/pages\/1338\/revisions\/2061"}],"wp:attachment":[{"href":"https:\/\/pectus.fit\/en\/wp-json\/wp\/v2\/media?parent=1338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}