{"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":"<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\">\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-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\">\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\">\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-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\">Warm-up<\/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\">\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-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-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-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\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Improves mobility and range of motion in shoulders, spine, hips, neck, elbows, and wrists.<\/div>\r\n    <div class=\"accz-text\">\u2705 Reduces muscle and joint stiffness, promoting a more upright and functional posture.<\/div>\r\n    <div class=\"accz-text\">\u2705 Facilitates proper execution of exercises like push-ups and planks by allowing freer and safer movement.<\/div>\r\n    <div class=\"accz-text\">\u2705 Improves coordination between joints and activation of stabilizing muscles, preventing compensations.<\/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\">Common mistakes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Moving too fast without control, reducing the effectiveness of the exercise.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Forcing range of motion, causing pain or excessive joint tension.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Using bouncing to gain range instead of smooth movement.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Misaligning the torso or head, especially in neck and spine exercises.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Keeping shoulders raised and tense during shoulder mobility exercises.<\/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\">Why it\u2019s good for 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 Good mobility in the shoulders, spine, and hips improves rib mechanics and scapular control, promoting more efficient breathing and a more comfortable chest in motion.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Improves thoracic posture and muscle symmetry, reducing the tendency to hunch over.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Promotes proper activation of the serratus anterior and scapular stabilizers, essential for people with pectus.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Reduces accumulated tension in the neck and wrists, making training more comfortable and safe.<\/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\">\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-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\">1st exercise<\/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\">\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-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\">Intermediate<\/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-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\">Advanced<\/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\">\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-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-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\">\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-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>Benefits <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Improves mobility and range of motion in shoulders, spine, hips, neck, elbows, and wrists.<\/div>\r\n      <div class=\"accz-text\">\u2705 Reduces muscle and joint stiffness, promoting a more upright and functional posture.<\/div>\r\n      <div class=\"accz-text\">\u2705 Facilitates proper execution of exercises like push-ups and planks by allowing freer and safer movement.<\/div>\r\n      <div class=\"accz-text\">\u2705 Improves coordination between joints and activation of stabilizing muscles, preventing compensations.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Common mistakes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Moving too fast without control, reducing the effectiveness of the exercise.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Forcing range of motion, causing pain or excessive joint tension.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Using bouncing to gain range instead of smooth movement.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Misaligning the torso or head, especially in neck and spine exercises.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Keeping shoulders raised and tense during shoulder mobility exercises.<\/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>Why it\u2019s good for 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 Improves scapular control and mobility, key for a more stable thoracic posture.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Promotes activation of the serratus anterior and stabilizing muscles, essential for people with pectus.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Reduces neck and shoulder compensations, helping to better distribute load during pushes.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Prepares the body for more demanding exercises like planks and full push-ups.<\/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\">\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-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\">2nd exercise<\/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\">\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-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\">Intermediate<\/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-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\">Advanced<\/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\">\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-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-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-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\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Strengthens chest, triceps, and shoulders; the core keeps the body aligned. The knee version allows technique refinement.<\/div>\r\n    <div class=\"accz-text\">\u2705 Good range improves shoulder mobility and scapular control.<\/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\">Common mistakes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Hips too high or low, hands too far forward\/apart, elbows flared, partial range or bouncing, holding your breath.<\/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\">Why it\u2019s good for 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 Improves pushing strength and shoulder stability. The slight final protraction activates the serratus and helps achieve a more open posture.<\/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\">\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-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\">3rd exercise<\/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\">\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-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\">Intermediate<\/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-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\">Advanced<\/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\">\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-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-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-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>Benefits <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Strengthens chest, triceps, and shoulders; the core works in anti-rotation.<\/div>\r\n      <div class=\"accz-text\">\u2705 Improves coordination and stability in unilateral support.<\/div>\r\n      <div class=\"accz-text\">\u2705 With knees: less load, more 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>Common mistakes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Rotating the torso when touching.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Excessive hip swinging.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Not extending the arms before the tap.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Head out of alignment.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Forgetting to breathe.<\/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>Why it\u2019s good for 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 Combines push + core stability, promoting sternum alignment.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Improves scapular control and side-to-side symmetry.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Strengthens the activation of stabilizers that help protect the rib cage.<\/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\">\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-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\">4th exercise<\/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\">\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-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\">Intermediate<\/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-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\">Advanced<\/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\">\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-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-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-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>Benefits <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Strengthens chest, triceps, and core.<\/div>\r\n      <div class=\"accz-text\">\u2705 Improves shoulder and thoracic spine mobility.<\/div>\r\n      <div class=\"accz-text\">\u2705 Strengthens scapular control and lumbopelvic stability.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Common mistakes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Poorly aligned back (arched lower back or hunch).<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Hips rising or dropping suddenly.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Hands out of shoulder line.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Movement too fast without 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>Why it\u2019s good for 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 Promotes thoracic mobility in slight flexion and extension.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Activates the serratus anterior and stabilizing muscles while holding the plank position.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Helps improve posture and symmetry in the front area of the torso.<\/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\">\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-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\">5th exercise<\/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\">\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-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\">Intermediate<\/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-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\">Advanced<\/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\">\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-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-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-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>Benefits <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Strengthens chest, triceps, and core with a stability challenge.<\/div>\r\n      <div class=\"accz-text\">\u2705 Improves arm-leg coordination while maintaining the plank.<\/div>\r\n      <div class=\"accz-text\">\u2705 Activates glutes and lower back to stabilize the hips.<\/div>\r\n      <div class=\"accz-text\">\u2705 Increases shoulder stability in partial unilateral support.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Common mistakes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Rotating the torso when lifting arm or leg.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Losing neck alignment (looking forward or letting the head drop).<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Not completing the push-up before lifting limbs.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Lifting without control and losing balance.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Overloading the supporting hand and collapsing the shoulder.<\/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>Why it\u2019s good for 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 Improves scapular control and serratus activation in the pushing position.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Requires balanced work between both sides of the body.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 The anti-rotation component helps keep the torso stable during effort.<\/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\">\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\">\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-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\">1st exercise<\/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-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\">Intermediate<\/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-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-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\">Advanced<\/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-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-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\">Benefits <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\">Common mistakes <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\">Why it\u2019s good for 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\">\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-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\">2nd exercise<\/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-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\">Advanced<\/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-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-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\">Intermediate<\/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-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-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\">Benefits <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\">Common mistakes <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\">Why it\u2019s good for 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\">\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-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\">3rd exercise<\/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-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\">Intermediate<\/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-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-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\">Advanced<\/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-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-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\">Benefits <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\">Common mistakes <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\">Why it\u2019s good for 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\">\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-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\">4th exercise<\/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-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\">Intermediate<\/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-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-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\">Advanced<\/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-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-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\">Benefits <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\">Common mistakes <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\">Why it\u2019s good for 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\">\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-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\">5th exercise<\/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-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\">Intermediate<\/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-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-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\">Advanced<\/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-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-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\">Benefits <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\">Common mistakes <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\">Why it\u2019s good for 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\">\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-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\">Stretch<\/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\">\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-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-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-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\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Chest on column (arm extended and bent): stretches the pectoral, improves thoracic and shoulder mobility.<\/div>\r\n    <div class=\"accz-text\">\u2705 Shoulder stretch: increases range and enhances scapular control for an aligned posture.<\/div>\r\n    <div class=\"accz-text\">\u2705 Forearms (wrist flexors and extensors): releases tension from training\/computer use and prepares wrists for solid support.<\/div>\r\n    <div class=\"accz-text\">\u2705 Triceps: improves shoulder and elbow extension, useful for pushes and overhead work.<\/div>\r\n    <div class=\"accz-text\">\u2705 The set of stretches facilitates cleaner technique in push-ups, dips, and presses by gaining range without compensations.<\/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\">Common mistakes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Forcing the range until pain or tingling (shoulder, elbow, or wrist).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Lifting the shoulder or rotating the torso during chest\/shoulder stretches.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Arching the lower back to \u201cgain\u201d range instead of moving the correct joint.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Placing the wrist in uncomfortable angles or over-rotating it during forearm stretches.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f In triceps stretch, leaning the torso forward or misaligning the elbow with the shoulder.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Bouncing or holding the breath instead of maintaining slow, controlled breathing.<\/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\">Why it\u2019s good for 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 Pectoral stretching and increased shoulder mobility promote a more stable thoracic posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Better scapular control helps keep the sternum stable and the shoulders aligned.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Less tension in the forearm and triceps allows for pushing movements with greater comfort and control.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 With more range and control, pushing movements are performed with more symmetrical and safer technique.<\/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>","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>","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":"","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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"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}]}}