{"id":1350,"date":"2025-10-02T20:39:41","date_gmt":"2025-10-02T20:39:41","guid":{"rendered":"https:\/\/pectus.fit\/?page_id=1350"},"modified":"2025-10-07T03:26:31","modified_gmt":"2025-10-07T03:26:31","slug":"core","status":"publish","type":"page","link":"https:\/\/pectus.fit\/en\/core\/","title":{"rendered":"core"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"1350\" class=\"elementor elementor-1350\">\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\">Core<\/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 elementor-hidden-mobile e-flex e-con-boxed e-con e-parent\" data-id=\"f147f1c\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-c85d08e e-con-full e-flex e-con e-child\" data-id=\"c85d08e\" data-element_type=\"container\">\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-8c3b4b1 e-grid e-con-full e-con e-child\" data-id=\"8c3b4b1\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e6753fa elementor-widget elementor-widget-video\" data-id=\"e6753fa\" 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-e4975a9 elementor-widget elementor-widget-video\" data-id=\"e4975a9\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=GyVyKT1RXQ8&amp;t=3s&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 (hombro, cintura, cadera, esc\u00e1pulas, cervical, codo y mu\u00f1eca) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<!-- 1) Beneficios -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"mob1\">\r\n  <label class=\"accz-hdr\" for=\"mob1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Lubricates and mobilizes shoulders, scapulae, thoracic\/cervical spine, hips, elbows, and wrists without fatigue.<\/div>\r\n    <div class=\"accz-text\">\u2705 Gently activates the core and coordinates breathing for better postural control.<\/div>\r\n    <div class=\"accz-text\">\u2705 Improves motor control and active range before pushes and planks.<\/div>\r\n    <div class=\"accz-text\">\u2705 Reduces stiffness that often leads to compensations in the chest and shoulders.<\/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=\"mob2\">\r\n  <label class=\"accz-hdr\" for=\"mob2\">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 and losing control (quality &gt; speed).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Compensating with the lower back (ribs \u201cpopped out\u201d) instead of moving the targeted joint.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Shrugging shoulders or tensing the neck; aim for a long neck and stable scapulae.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Bouncing or forcing the range until pain\/tingling (especially wrist\/shoulder).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Holding the breath; use diaphragmatic breathing and exhale fully.<\/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=\"mob3\">\r\n  <label class=\"accz-hdr\" for=\"mob3\">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 Shoulder\/scapular mobility and thoracic control facilitate a more stable and aligned sternum posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Less wrist\u2013elbow\u2013shoulder tension prevents compensations that limit thoracic posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Coordinating breathing and core improves rib\u2013pelvis alignment, helping to perform pushes more comfortably and symmetrically.<\/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:\\\/\\\/youtu.be\\\/7DVViIJwQIw?list=TLGGi5J34taqHpswMTEwMjAyNQ&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:\\\/\\\/youtu.be\\\/aHH7DhYwYaE?list=TLGGIbM5bsnoPqowMTEwMjAyNQ&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<!-- Crunch + Crunch con piernas elevadas | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<!-- 1) Beneficios -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"cr1\">\r\n  <label class=\"accz-hdr\" for=\"cr1\">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 the rectus abdominis, transverse, and stabilizing obliques, improving core strength, pelvic stability, and postural control.<\/div>\r\n    <div class=\"accz-text\">\u2705 The elevated-leg version increases abdominal activation and pelvic control, promoting a more stable posture.<\/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=\"cr2\">\r\n  <label class=\"accz-hdr\" for=\"cr2\">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 Pulling on the neck with the hands.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Using momentum instead of muscle contraction.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Arching the lower back.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Losing abdominal contraction on the descent.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Moving the legs out of position (especially in the elevated-leg variant).<\/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=\"cr3\">\r\n  <label class=\"accz-hdr\" for=\"cr3\">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 Strengthens the anterior abdominal wall and core stability, promoting a more upright posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Improves thoracic alignment and helps keep the ribcage in a stable and balanced position.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<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\t\t<div class=\"elementor-element elementor-element-357c1c1 elementor-widget elementor-widget-menu-anchor\" data-id=\"357c1c1\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"3\"><\/div>\n\t\t\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:\\\/\\\/youtu.be\\\/IFdoLeVl6UM?list=TLGGfl4nWtbSl6IwMTEwMjAyNQ&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:\\\/\\\/youtu.be\\\/0u9lXImj7lo?list=TLGGGUUS2AAerf8wMTEwMjAyNQ&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<!-- Toque alterno de pie (piernas elevadas) | versi\u00f3n lenguaje simple -->\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 -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"ta1\">\r\n  <label class=\"accz-hdr\" for=\"ta1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Works the abdominals and obliques.<\/div>\r\n    <div class=\"accz-text\">\u2705 Legs elevated and bent: easier on the lower back (lumbar) and helps maintain controlled movement.<\/div>\r\n    <div class=\"accz-text\">\u2705 Touching the opposite foot: demands more work from the obliques.<\/div>\r\n    <div class=\"accz-text\">\u2705 Facilitates the transfer of controlled breathing to more advanced exercises.<\/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=\"ta2\">\r\n  <label class=\"accz-hdr\" for=\"ta2\">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 Pulling the neck with the hands or shrugging the shoulders.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Lifting the lower back off the floor (losing the \u201ctight belly\u201d engagement).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Moving the legs without control or rotating the hips to \u201creach\u201d the foot.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Doing it too fast or without breathing; exhale as you reach toward the foot.<\/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=\"ta3\">\r\n  <label class=\"accz-hdr\" for=\"ta3\">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 trunk control and rib\u2013pelvis relationship.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Promotes trunk symmetry.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 The bent-leg variation reduces load on the neck and lower back (lumbar) and allows for more comfortable 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<\/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\t\t<div class=\"elementor-element elementor-element-b643da8 elementor-widget elementor-widget-menu-anchor\" data-id=\"b643da8\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"4\"><\/div>\n\t\t\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:\\\/\\\/youtu.be\\\/At_Qz3Ji17U?list=TLGGtIXgqOLqJOIwMTEwMjAyNQ&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:\\\/\\\/youtu.be\\\/Jd5RZx7XE2w?list=TLGGmIL2YbNyPVswMTEwMjAyNQ&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<!-- Abdominal supino: F\u00c1CIL (1 rodilla) \/ DIF\u00cdCIL (2 rodillas + brazos atr\u00e1s) | 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<!-- 1) Beneficios -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"crsup1\">\r\n  <label class=\"accz-hdr\" for=\"crsup1\">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 the abdomen (rectus and deep muscles) and pelvic control, keeping the lower back pressed to the floor.<\/div>\r\n    <div class=\"accz-text\">\u2705 Easy \u2013 1 knee: hold one knee while the other leg lowers slowly. Less leverage, easier on the lower back. Helps learn the pattern and activates obliques without rotating the hips.<\/div>\r\n    <div class=\"accz-text\">\u2705 Hard \u2013 2 knees + arms back on extension: greater leverage and anti-extension challenge. When arms go behind the head, ensure the ribs don\u2019t \u201cpop out.\u201d Increases core demand and breathing coordination.<\/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=\"crsup2\">\r\n  <label class=\"accz-hdr\" for=\"crsup2\">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 Pulling the neck or shrugging the shoulders.<\/div>\r\n    <div class=\"accz-text\">(lower back lifts off) and losing the \u201cactive core.\u201d<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f F\u00e1cil: dejar caer la pierna extendida demasiado abajo o balancear la cadera.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Hard: when moving arms back, avoid popping ribs, arching the back, or lowering legs beyond control. Don\u2019t hold your breath.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Going fast and with momentum instead of lifting\/lowering with control.<\/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=\"crsup3\">\r\n  <label class=\"accz-hdr\" for=\"crsup3\">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 anti-extension and rib control; helps keep the sternum and ribcage stable and aligned.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 The arms-back version trains rib control when raising the arms (key for a more aligned shoulder position).<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 The one-knee version allows you to learn the technique without straining the neck or lower back, and then progress to the harder one.<\/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-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\t\t<div class=\"elementor-element elementor-element-546cf72 elementor-widget elementor-widget-menu-anchor\" data-id=\"546cf72\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"5\"><\/div>\n\t\t\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:\\\/\\\/www.youtube.com\\\/watch?v=J1tvhRH4T9U&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:\\\/\\\/www.youtube.com\\\/watch?v=J1tvhRH4T9U&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<!-- Lumbar | acorde\u00f3n CSS aut\u00f3nomo (filas unidas, espaciado normal) -->\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-inner{padding:8px 12px}\r\n.accz-line{display:block; margin-bottom:6px;} \/* ahora mismo mismo margen que otros bloques *\/\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<!-- 1) Beneficios -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"lum1\">\r\n  <label class=\"accz-hdr\" for=\"lum1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-line\">\u2705 Strengthens glutes, hamstrings, and lower back (posterior chain).<\/div>\r\n    <div class=\"accz-line\">\u2705 Improves pelvic stability and lower back endurance.<\/div>\r\n    <div class=\"accz-line\">\u2705 Helps maintain a more upright posture in daily life.<\/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=\"lum2\">\r\n  <label class=\"accz-hdr\" for=\"lum2\">Common mistakes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-line\">\u26a0\ufe0f Overarching the lower back (ribs sticking out). Think: \u201cnavel gently pulled in.\u201d<\/div>\r\n    <div class=\"accz-line\">\u26a0\ufe0f Raising legs or torso too high and losing pelvic control.<\/div>\r\n    <div class=\"accz-line\">\u26a0\ufe0f Spreading\/rotating legs or using momentum instead of slow movement.<\/div>\r\n    <div class=\"accz-line\">\u26a0\ufe0f Neck tension from looking forward; look at the floor and lengthen the back of the neck.<\/div>\r\n    <div class=\"accz-line\">\u26a0\ufe0f Forgetting to breathe: exhale on the lift, inhale on the descent.<\/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=\"lum3\">\r\n  <label class=\"accz-hdr\" for=\"lum3\">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-line\">\ud83d\udca1 A stronger posterior chain promotes a more aligned thoracic posture.<\/div>\r\n    <div class=\"accz-line\">\ud83d\udca1 Better posture and scapular control balance push\/pull work and reduce the tendency to hunch.<\/div>\r\n    <div class=\"accz-line\">\ud83d\udca1 Prioritizing glute activation protects the lower back and makes the exercise 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-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\t\t<div class=\"elementor-element elementor-element-a5886c7 elementor-widget elementor-widget-menu-anchor\" data-id=\"a5886c7\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"6\"><\/div>\n\t\t\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=7aKUNs4b2Jg&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=rI_EIF0Ihlw&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<!-- Lumbar con extensi\u00f3n de brazos | 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 the muscles of the back, shoulders, and core.<\/div>\r\n      <div class=\"accz-text\">\u2705 Improves thoracic extension and shoulder mobility.<\/div>\r\n      <div class=\"accz-text\">\u2705 Increases scapular control and trunk 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 Lifting from the lower back without activating the glutes.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Shrugging shoulders toward the ears when bringing the arms forward\/up.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Moving the arms quickly and without control or letting the torso drop on the way down.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Mirar al frente con el cuello tenso; mejor mirada al suelo y nuca larga.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Holding your breath; exhale when lifting, inhale when lowering.<\/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 smooth and controlled thoracic extension (without forcing range).<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Improves scapular control and thoracic organization when raising the arms.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Makes breathing easier in extended positions.<\/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\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0ff614e elementor-hidden-mobile e-flex e-con-boxed e-con e-parent\" data-id=\"0ff614e\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-9018515 e-con-full e-flex e-con e-child\" data-id=\"9018515\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e856b6e elementor-widget elementor-widget-heading\" data-id=\"e856b6e\" 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-1bff7cc e-grid e-con-full e-con e-child\" data-id=\"1bff7cc\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1d2fd4e elementor-widget elementor-widget-video\" data-id=\"1d2fd4e\" 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-16d8641 elementor-widget elementor-widget-video\" data-id=\"16d8641\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=GyVyKT1RXQ8&amp;t=3s&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-8807590 elementor-widget elementor-widget-html\" data-id=\"8807590\" 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 (hombro, cintura, cadera, esc\u00e1pulas, cervical, codo y mu\u00f1eca) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<!-- 1) Beneficios -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"mob1\">\r\n  <label class=\"accz-hdr\" for=\"mob1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Lubricates and mobilizes shoulders, scapulae, thoracic\/cervical spine, hips, elbows, and wrists without fatigue.<\/div>\r\n    <div class=\"accz-text\">\u2705 Gently activates the core and coordinates breathing for better postural control.<\/div>\r\n    <div class=\"accz-text\">\u2705 Improves motor control and active range before pushes and planks.<\/div>\r\n    <div class=\"accz-text\">\u2705 Reduces stiffness that often leads to compensations in the chest and shoulders.<\/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=\"mob2\">\r\n  <label class=\"accz-hdr\" for=\"mob2\">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 and losing control (quality &gt; speed).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Compensating with the lower back (ribs \u201cpopped out\u201d) instead of moving the targeted joint.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Shrugging shoulders or tensing the neck; aim for a long neck and stable scapulae.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Bouncing or forcing the range until pain\/tingling (especially wrist\/shoulder).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Holding the breath; use diaphragmatic breathing and exhale fully.<\/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=\"mob3\">\r\n  <label class=\"accz-hdr\" for=\"mob3\">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 Shoulder\/scapular mobility and thoracic control facilitate a more stable and aligned sternum posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Less wrist\u2013elbow\u2013shoulder tension prevents compensations that limit thoracic posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Coordinating breathing and core improves rib\u2013pelvis alignment, helping to perform pushes more comfortably and symmetrically.<\/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-3d61d74 e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"3d61d74\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a779182 elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"a779182\" 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-053b993 e-grid e-con-full e-con e-child\" data-id=\"053b993\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b766fa2 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"b766fa2\" 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-464051e elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"464051e\" 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-a93588b e-grid e-con-full e-con e-child\" data-id=\"a93588b\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1716ddf elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"1716ddf\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/7DVViIJwQIw?list=TLGGi5J34taqHpswMTEwMjAyNQ&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-bb102c0 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"bb102c0\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/aHH7DhYwYaE?list=TLGGIbM5bsnoPqowMTEwMjAyNQ&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-d29102f e-con-full e-flex e-con e-child\" data-id=\"d29102f\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-918479f elementor-hidden-mobile elementor-widget elementor-widget-html\" data-id=\"918479f\" 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<!-- Crunch + Crunch con piernas elevadas | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<!-- 1) Beneficios -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"cr1\">\r\n  <label class=\"accz-hdr\" for=\"cr1\">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 the rectus abdominis, transverse, and stabilizing obliques, improving core strength, pelvic stability, and postural control.<\/div>\r\n    <div class=\"accz-text\">\u2705 The elevated-leg version increases abdominal activation and pelvic control, promoting a more stable posture.<\/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=\"cr2\">\r\n  <label class=\"accz-hdr\" for=\"cr2\">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 Pulling on the neck with the hands.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Using momentum instead of muscle contraction.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Arching the lower back.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Losing abdominal contraction on the descent.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Moving the legs out of position (especially in the elevated-leg variant).<\/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=\"cr3\">\r\n  <label class=\"accz-hdr\" for=\"cr3\">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 Strengthens the anterior abdominal wall and core stability, promoting a more upright posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Improves thoracic alignment and helps keep the ribcage in a stable and balanced position.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9c603bb e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"9c603bb\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f79be7f elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"f79be7f\" 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-a853f58 elementor-widget elementor-widget-menu-anchor\" data-id=\"a853f58\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"3\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-dcfd530 e-grid e-con-full e-con e-child\" data-id=\"dcfd530\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4659fc6 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"4659fc6\" 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-5f109b8 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"5f109b8\" 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-2624367 e-grid e-con-full e-con e-child\" data-id=\"2624367\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-278d6ab elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"278d6ab\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/IFdoLeVl6UM?list=TLGGfl4nWtbSl6IwMTEwMjAyNQ&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-0599d00 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"0599d00\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/0u9lXImj7lo?list=TLGGGUUS2AAerf8wMTEwMjAyNQ&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-df6809f elementor-hidden-mobile elementor-widget elementor-widget-html\" data-id=\"df6809f\" 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<!-- Toque alterno de pie (piernas elevadas) | versi\u00f3n lenguaje simple -->\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 -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"ta1\">\r\n  <label class=\"accz-hdr\" for=\"ta1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Works the abdominals and obliques.<\/div>\r\n    <div class=\"accz-text\">\u2705 Legs elevated and bent: easier on the lower back (lumbar) and helps maintain controlled movement.<\/div>\r\n    <div class=\"accz-text\">\u2705 Touching the opposite foot: demands more work from the obliques.<\/div>\r\n    <div class=\"accz-text\">\u2705 Facilitates the transfer of controlled breathing to more advanced exercises.<\/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=\"ta2\">\r\n  <label class=\"accz-hdr\" for=\"ta2\">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 Pulling the neck with the hands or shrugging the shoulders.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Lifting the lower back off the floor (losing the \u201ctight belly\u201d engagement).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Moving the legs without control or rotating the hips to \u201creach\u201d the foot.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Doing it too fast or without breathing; exhale as you reach toward the foot.<\/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=\"ta3\">\r\n  <label class=\"accz-hdr\" for=\"ta3\">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 trunk control and rib\u2013pelvis relationship.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Promotes trunk symmetry.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 The bent-leg variation reduces load on the neck and lower back (lumbar) and allows for more comfortable 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<\/div>\n\t\t<div class=\"elementor-element elementor-element-81bcb4b e-con-full elementor-hidden-mobile elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"81bcb4b\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f9dfe74 elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"f9dfe74\" 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-bf119b8 elementor-widget elementor-widget-menu-anchor\" data-id=\"bf119b8\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"4\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a1c50fc e-grid e-con-full e-con e-child\" data-id=\"a1c50fc\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2570de7 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"2570de7\" 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-561d67a elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"561d67a\" 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-875941e e-grid e-con-full e-con e-child\" data-id=\"875941e\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9adb209 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"9adb209\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/At_Qz3Ji17U?list=TLGGtIXgqOLqJOIwMTEwMjAyNQ&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-2231c27 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"2231c27\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/Jd5RZx7XE2w?list=TLGGmIL2YbNyPVswMTEwMjAyNQ&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-bbad600 elementor-widget elementor-widget-html\" data-id=\"bbad600\" 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<!-- Abdominal supino: F\u00c1CIL (1 rodilla) \/ DIF\u00cdCIL (2 rodillas + brazos atr\u00e1s) | 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<!-- 1) Beneficios -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"crsup1\">\r\n  <label class=\"accz-hdr\" for=\"crsup1\">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 the abdomen (rectus and deep muscles) and pelvic control, keeping the lower back pressed to the floor.<\/div>\r\n    <div class=\"accz-text\">\u2705 Easy \u2013 1 knee: hold one knee while the other leg lowers slowly. Less leverage, easier on the lower back. Helps learn the pattern and activates obliques without rotating the hips.<\/div>\r\n    <div class=\"accz-text\">\u2705 Hard \u2013 2 knees + arms back on extension: greater leverage and anti-extension challenge. When arms go behind the head, ensure the ribs don\u2019t \u201cpop out.\u201d Increases core demand and breathing coordination.<\/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=\"crsup2\">\r\n  <label class=\"accz-hdr\" for=\"crsup2\">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 Pulling the neck or shrugging the shoulders.<\/div>\r\n    <div class=\"accz-text\">(lower back lifts off) and losing the \u201cactive core.\u201d<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f F\u00e1cil: dejar caer la pierna extendida demasiado abajo o balancear la cadera.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Hard: when moving arms back, avoid popping ribs, arching the back, or lowering legs beyond control. Don\u2019t hold your breath.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Going fast and with momentum instead of lifting\/lowering with control.<\/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=\"crsup3\">\r\n  <label class=\"accz-hdr\" for=\"crsup3\">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 anti-extension and rib control; helps keep the sternum and ribcage stable and aligned.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 The arms-back version trains rib control when raising the arms (key for a more aligned shoulder position).<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 The one-knee version allows you to learn the technique without straining the neck or lower back, and then progress to the harder one.<\/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-418a17b e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"418a17b\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ae1b02a elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"ae1b02a\" 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-4ede4d4 elementor-widget elementor-widget-menu-anchor\" data-id=\"4ede4d4\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"5\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-52a9376 e-grid e-con-full e-con e-child\" data-id=\"52a9376\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e72437f elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"e72437f\" 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-df4c8cd elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"df4c8cd\" 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-d265abd e-grid e-con-full e-con e-child\" data-id=\"d265abd\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-74b226f elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"74b226f\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=J1tvhRH4T9U&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-0fe9455 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"0fe9455\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=J1tvhRH4T9U&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-e2a4293 elementor-hidden-mobile elementor-widget elementor-widget-html\" data-id=\"e2a4293\" 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<!-- Lumbar | acorde\u00f3n CSS aut\u00f3nomo (filas unidas, espaciado normal) -->\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-inner{padding:8px 12px}\r\n.accz-line{display:block; margin-bottom:6px;} \/* ahora mismo mismo margen que otros bloques *\/\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<!-- 1) Beneficios -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"lum1\">\r\n  <label class=\"accz-hdr\" for=\"lum1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-line\">\u2705 Strengthens glutes, hamstrings, and lower back (posterior chain).<\/div>\r\n    <div class=\"accz-line\">\u2705 Improves pelvic stability and lower back endurance.<\/div>\r\n    <div class=\"accz-line\">\u2705 Helps maintain a more upright posture in daily life.<\/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=\"lum2\">\r\n  <label class=\"accz-hdr\" for=\"lum2\">Common mistakes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-line\">\u26a0\ufe0f Overarching the lower back (ribs sticking out). Think: \u201cnavel gently pulled in.\u201d<\/div>\r\n    <div class=\"accz-line\">\u26a0\ufe0f Raising legs or torso too high and losing pelvic control.<\/div>\r\n    <div class=\"accz-line\">\u26a0\ufe0f Spreading\/rotating legs or using momentum instead of slow movement.<\/div>\r\n    <div class=\"accz-line\">\u26a0\ufe0f Neck tension from looking forward; look at the floor and lengthen the back of the neck.<\/div>\r\n    <div class=\"accz-line\">\u26a0\ufe0f Forgetting to breathe: exhale on the lift, inhale on the descent.<\/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=\"lum3\">\r\n  <label class=\"accz-hdr\" for=\"lum3\">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-line\">\ud83d\udca1 A stronger posterior chain promotes a more aligned thoracic posture.<\/div>\r\n    <div class=\"accz-line\">\ud83d\udca1 Better posture and scapular control balance push\/pull work and reduce the tendency to hunch.<\/div>\r\n    <div class=\"accz-line\">\ud83d\udca1 Prioritizing glute activation protects the lower back and makes the exercise 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-eaed8c0 e-con-full elementor-hidden-mobile elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"eaed8c0\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e552b9d elementor-widget elementor-widget-heading\" data-id=\"e552b9d\" 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-f89627e elementor-widget elementor-widget-menu-anchor\" data-id=\"f89627e\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"6\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-849ce33 e-grid e-con-full e-con e-child\" data-id=\"849ce33\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-27c47eb elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"27c47eb\" 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-85ee3c4 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"85ee3c4\" 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-4094d3c e-grid e-con-full e-con e-child\" data-id=\"4094d3c\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f6f86e6 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"f6f86e6\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=7aKUNs4b2Jg&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-96a3a24 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"96a3a24\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=rI_EIF0Ihlw&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-5fbc247 elementor-widget elementor-widget-html\" data-id=\"5fbc247\" 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<!-- Lumbar con extensi\u00f3n de brazos | 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 the muscles of the back, shoulders, and core.<\/div>\r\n      <div class=\"accz-text\">\u2705 Improves thoracic extension and shoulder mobility.<\/div>\r\n      <div class=\"accz-text\">\u2705 Increases scapular control and trunk 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 Lifting from the lower back without activating the glutes.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Shrugging shoulders toward the ears when bringing the arms forward\/up.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Moving the arms quickly and without control or letting the torso drop on the way down.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Mirar al frente con el cuello tenso; mejor mirada al suelo y nuca larga.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Holding your breath; exhale when lifting, inhale when lowering.<\/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 smooth and controlled thoracic extension (without forcing range).<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Improves scapular control and thoracic organization when raising the arms.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Makes breathing easier in extended positions.<\/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\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-15b449c e-flex e-con-boxed e-con e-parent\" data-id=\"15b449c\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-7b0daa2 e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"7b0daa2\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1cec42e elementor-widget elementor-widget-heading\" data-id=\"1cec42e\" 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-abf9c39 e-grid e-con-full e-con e-child\" data-id=\"abf9c39\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0454db6 elementor-widget elementor-widget-video\" data-id=\"0454db6\" 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-205dc71 elementor-widget elementor-widget-video\" data-id=\"205dc71\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=GyVyKT1RXQ8&amp;t=3s&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-1710626 elementor-widget elementor-widget-html\" data-id=\"1710626\" 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 (hombro, cintura, cadera, esc\u00e1pulas, cervical, codo y mu\u00f1eca) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<!-- 1) Beneficios -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"mob1\">\r\n  <label class=\"accz-hdr\" for=\"mob1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Lubricates and mobilizes shoulders, scapulae, thoracic\/cervical spine, hips, elbows, and wrists without fatigue.<\/div>\r\n    <div class=\"accz-text\">\u2705 Gently activates the core and coordinates breathing for better postural control.<\/div>\r\n    <div class=\"accz-text\">\u2705 Improves motor control and active range before pushes and planks.<\/div>\r\n    <div class=\"accz-text\">\u2705 Reduces stiffness that often leads to compensations in the chest and shoulders.<\/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=\"mob2\">\r\n  <label class=\"accz-hdr\" for=\"mob2\">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 and losing control (quality &gt; speed).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Compensating with the lower back (ribs \u201cpopped out\u201d) instead of moving the targeted joint.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Shrugging shoulders or tensing the neck; aim for a long neck and stable scapulae.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Bouncing or forcing the range until pain\/tingling (especially wrist\/shoulder).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Holding the breath; use diaphragmatic breathing and exhale fully.<\/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=\"mob3\">\r\n  <label class=\"accz-hdr\" for=\"mob3\">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 Shoulder\/scapular mobility and thoracic control facilitate a more stable and aligned sternum posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Less wrist\u2013elbow\u2013shoulder tension prevents compensations that limit thoracic posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Coordinating breathing and core improves rib\u2013pelvis alignment, helping to perform pushes more comfortably and symmetrically.<\/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-37cd600 e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"37cd600\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cfca0dd elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"cfca0dd\" 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-b826ea8 e-grid e-con-full e-con e-child\" data-id=\"b826ea8\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-071344e elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"071344e\" 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-d80684c elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"d80684c\" 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-9a2bf68 e-grid e-con-full e-con e-child\" data-id=\"9a2bf68\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-015f5c8 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"015f5c8\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/7DVViIJwQIw?list=TLGGi5J34taqHpswMTEwMjAyNQ&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-2a27f76 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"2a27f76\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/aHH7DhYwYaE?list=TLGGIbM5bsnoPqowMTEwMjAyNQ&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-b5e60b3 e-con-full e-flex e-con e-child\" data-id=\"b5e60b3\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7fb673c elementor-hidden-mobile elementor-widget elementor-widget-html\" data-id=\"7fb673c\" 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<!-- Crunch + Crunch con piernas elevadas | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<!-- 1) Beneficios -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"cr1\">\r\n  <label class=\"accz-hdr\" for=\"cr1\">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 the rectus abdominis, transverse, and stabilizing obliques, improving core strength, pelvic stability, and postural control.<\/div>\r\n    <div class=\"accz-text\">\u2705 The elevated-leg version increases abdominal activation and pelvic control, promoting a more stable posture.<\/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=\"cr2\">\r\n  <label class=\"accz-hdr\" for=\"cr2\">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 Pulling on the neck with the hands.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Using momentum instead of muscle contraction.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Arching the lower back.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Losing abdominal contraction on the descent.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Moving the legs out of position (especially in the elevated-leg variant).<\/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=\"cr3\">\r\n  <label class=\"accz-hdr\" for=\"cr3\">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 Strengthens the anterior abdominal wall and core stability, promoting a more upright posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Improves thoracic alignment and helps keep the ribcage in a stable and balanced position.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-73a6f90 e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"73a6f90\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2443be9 elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"2443be9\" 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-348386c elementor-widget elementor-widget-menu-anchor\" data-id=\"348386c\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"3\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f876a9d e-grid e-con-full e-con e-child\" data-id=\"f876a9d\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-38a53be elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"38a53be\" 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-3e6b69f elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"3e6b69f\" 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-07b48a0 e-grid e-con-full e-con e-child\" data-id=\"07b48a0\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4d83aae elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"4d83aae\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/IFdoLeVl6UM?list=TLGGfl4nWtbSl6IwMTEwMjAyNQ&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-0357869 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"0357869\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/0u9lXImj7lo?list=TLGGGUUS2AAerf8wMTEwMjAyNQ&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-fe34296 elementor-hidden-mobile elementor-widget elementor-widget-html\" data-id=\"fe34296\" 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<!-- Toque alterno de pie (piernas elevadas) | versi\u00f3n lenguaje simple -->\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 -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"ta1\">\r\n  <label class=\"accz-hdr\" for=\"ta1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Works the abdominals and obliques.<\/div>\r\n    <div class=\"accz-text\">\u2705 Legs elevated and bent: easier on the lower back (lumbar) and helps maintain controlled movement.<\/div>\r\n    <div class=\"accz-text\">\u2705 Touching the opposite foot: demands more work from the obliques.<\/div>\r\n    <div class=\"accz-text\">\u2705 Facilitates the transfer of controlled breathing to more advanced exercises.<\/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=\"ta2\">\r\n  <label class=\"accz-hdr\" for=\"ta2\">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 Pulling the neck with the hands or shrugging the shoulders.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Lifting the lower back off the floor (losing the \u201ctight belly\u201d engagement).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Moving the legs without control or rotating the hips to \u201creach\u201d the foot.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Doing it too fast or without breathing; exhale as you reach toward the foot.<\/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=\"ta3\">\r\n  <label class=\"accz-hdr\" for=\"ta3\">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 trunk control and rib\u2013pelvis relationship.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Promotes trunk symmetry.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 The bent-leg variation reduces load on the neck and lower back (lumbar) and allows for more comfortable 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<\/div>\n\t\t<div class=\"elementor-element elementor-element-f9d0aa0 e-con-full elementor-hidden-mobile elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"f9d0aa0\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e5d725c elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"e5d725c\" 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-477186b elementor-widget elementor-widget-menu-anchor\" data-id=\"477186b\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"4\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c4ce2cc e-grid e-con-full e-con e-child\" data-id=\"c4ce2cc\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c4a2d28 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"c4a2d28\" 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-4ec5529 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"4ec5529\" 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-bc64366 e-grid e-con-full e-con e-child\" data-id=\"bc64366\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4887677 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"4887677\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/At_Qz3Ji17U?list=TLGGtIXgqOLqJOIwMTEwMjAyNQ&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-936fd0c elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"936fd0c\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/Jd5RZx7XE2w?list=TLGGmIL2YbNyPVswMTEwMjAyNQ&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-39a47bc elementor-widget elementor-widget-html\" data-id=\"39a47bc\" 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<!-- Abdominal supino: F\u00c1CIL (1 rodilla) \/ DIF\u00cdCIL (2 rodillas + brazos atr\u00e1s) | 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<!-- 1) Beneficios -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"crsup1\">\r\n  <label class=\"accz-hdr\" for=\"crsup1\">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 the abdomen (rectus and deep muscles) and pelvic control, keeping the lower back pressed to the floor.<\/div>\r\n    <div class=\"accz-text\">\u2705 Easy \u2013 1 knee: hold one knee while the other leg lowers slowly. Less leverage, easier on the lower back. Helps learn the pattern and activates obliques without rotating the hips.<\/div>\r\n    <div class=\"accz-text\">\u2705 Hard \u2013 2 knees + arms back on extension: greater leverage and anti-extension challenge. When arms go behind the head, ensure the ribs don\u2019t \u201cpop out.\u201d Increases core demand and breathing coordination.<\/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=\"crsup2\">\r\n  <label class=\"accz-hdr\" for=\"crsup2\">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 Pulling the neck or shrugging the shoulders.<\/div>\r\n    <div class=\"accz-text\">(lower back lifts off) and losing the \u201cactive core.\u201d<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f F\u00e1cil: dejar caer la pierna extendida demasiado abajo o balancear la cadera.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Hard: when moving arms back, avoid popping ribs, arching the back, or lowering legs beyond control. Don\u2019t hold your breath.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Going fast and with momentum instead of lifting\/lowering with control.<\/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=\"crsup3\">\r\n  <label class=\"accz-hdr\" for=\"crsup3\">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 anti-extension and rib control; helps keep the sternum and ribcage stable and aligned.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 The arms-back version trains rib control when raising the arms (key for a more aligned shoulder position).<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 The one-knee version allows you to learn the technique without straining the neck or lower back, and then progress to the harder one.<\/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-2994730 e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"2994730\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-24f6566 elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"24f6566\" 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-8c3f070 elementor-widget elementor-widget-menu-anchor\" data-id=\"8c3f070\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"5\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-effc1c8 e-grid e-con-full e-con e-child\" data-id=\"effc1c8\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ec88411 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"ec88411\" 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-510462a elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"510462a\" 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-dc783ec e-grid e-con-full e-con e-child\" data-id=\"dc783ec\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5a479ba elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"5a479ba\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=J1tvhRH4T9U&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-e4ca8ec elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"e4ca8ec\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=J1tvhRH4T9U&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-2924372 elementor-hidden-mobile elementor-widget elementor-widget-html\" data-id=\"2924372\" 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<!-- Lumbar | acorde\u00f3n CSS aut\u00f3nomo (filas unidas, espaciado normal) -->\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-inner{padding:8px 12px}\r\n.accz-line{display:block; margin-bottom:6px;} \/* ahora mismo mismo margen que otros bloques *\/\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<!-- 1) Beneficios -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"lum1\">\r\n  <label class=\"accz-hdr\" for=\"lum1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-line\">\u2705 Strengthens glutes, hamstrings, and lower back (posterior chain).<\/div>\r\n    <div class=\"accz-line\">\u2705 Improves pelvic stability and lower back endurance.<\/div>\r\n    <div class=\"accz-line\">\u2705 Helps maintain a more upright posture in daily life.<\/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=\"lum2\">\r\n  <label class=\"accz-hdr\" for=\"lum2\">Common mistakes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-line\">\u26a0\ufe0f Overarching the lower back (ribs sticking out). Think: \u201cnavel gently pulled in.\u201d<\/div>\r\n    <div class=\"accz-line\">\u26a0\ufe0f Raising legs or torso too high and losing pelvic control.<\/div>\r\n    <div class=\"accz-line\">\u26a0\ufe0f Spreading\/rotating legs or using momentum instead of slow movement.<\/div>\r\n    <div class=\"accz-line\">\u26a0\ufe0f Neck tension from looking forward; look at the floor and lengthen the back of the neck.<\/div>\r\n    <div class=\"accz-line\">\u26a0\ufe0f Forgetting to breathe: exhale on the lift, inhale on the descent.<\/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=\"lum3\">\r\n  <label class=\"accz-hdr\" for=\"lum3\">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-line\">\ud83d\udca1 A stronger posterior chain promotes a more aligned thoracic posture.<\/div>\r\n    <div class=\"accz-line\">\ud83d\udca1 Better posture and scapular control balance push\/pull work and reduce the tendency to hunch.<\/div>\r\n    <div class=\"accz-line\">\ud83d\udca1 Prioritizing glute activation protects the lower back and makes the exercise 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-0a26898 e-con-full elementor-hidden-mobile elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"0a26898\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-98525d7 elementor-widget elementor-widget-heading\" data-id=\"98525d7\" 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-7c174bd elementor-widget elementor-widget-menu-anchor\" data-id=\"7c174bd\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"6\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-de534c7 e-grid e-con-full e-con e-child\" data-id=\"de534c7\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fc0a2eb elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"fc0a2eb\" 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-3477102 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"3477102\" 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-0e5b4b8 e-grid e-con-full e-con e-child\" data-id=\"0e5b4b8\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-00a2707 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"00a2707\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=7aKUNs4b2Jg&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-004b741 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"004b741\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=rI_EIF0Ihlw&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-fe5313f elementor-widget elementor-widget-html\" data-id=\"fe5313f\" 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<!-- Lumbar con extensi\u00f3n de brazos | 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 the muscles of the back, shoulders, and core.<\/div>\r\n      <div class=\"accz-text\">\u2705 Improves thoracic extension and shoulder mobility.<\/div>\r\n      <div class=\"accz-text\">\u2705 Increases scapular control and trunk 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 Lifting from the lower back without activating the glutes.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Shrugging shoulders toward the ears when bringing the arms forward\/up.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Moving the arms quickly and without control or letting the torso drop on the way down.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Mirar al frente con el cuello tenso; mejor mirada al suelo y nuca larga.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Holding your breath; exhale when lifting, inhale when lowering.<\/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 smooth and controlled thoracic extension (without forcing range).<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Improves scapular control and thoracic organization when raising the arms.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Makes breathing easier in extended positions.<\/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\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-8bb7280 elementor-widget elementor-widget-menu-anchor\" data-id=\"8bb7280\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"2\"><\/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-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-6835f0b elementor-widget elementor-widget-menu-anchor\" data-id=\"6835f0b\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"3\"><\/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-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<!-- Abdominal supino: F\u00c1CIL (1 rodilla) \/ DIF\u00cdCIL (2 rodillas + brazos atr\u00e1s) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n  .accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n  .accz > input.accz-tgl{\r\n    position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n    opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n  }\r\n  .accz > label.accz-hdr{\r\n    display:flex; justify-content:space-between; align-items:center;\r\n    padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n  }\r\n  .accz .chev{transition:transform .2s}\r\n  .accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n  .accz .accz-inner{padding:8px 12px}\r\n  .accz > input.accz-tgl:checked ~ .accz-panel{max-height:2200px}\r\n  .accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n<\/style>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"abdE1\">\r\n  <label class=\"accz-hdr\" for=\"abdE1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u2705 Strengthens the abdomen (rectus and deep) and pelvic control, maintaining the <strong>lower back flat<\/strong> al suelo.<br>\r\n    \u2705 <strong>Easy \u2013 1 knee:<\/strong> hold one knee while the other leg extends\/lowers <em>slowly<\/em>. Shorter lever, easier on the lower back. Helps learn the pattern and activates obliques without rotating the hips.<br>\r\n    \u2705 <strong>Hard \u2013 2 knees + arms back when extending:<\/strong> greater lever and challenge of <em>anti-extension<\/em>. When bringing the arms behind the head, you must ensure that the <strong>ribs don\u2019t \u201cflare out\u201d<\/strong>. Increases core demand and breathing coordination.<br>\r\n    \u2705 \u00datil como parte del calentamiento de core antes de empujes y planchas.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"abdE2\">\r\n  <label class=\"accz-hdr\" for=\"abdE2\">Common mistakes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u26a0\ufe0f Pulling the neck or shrugging the shoulders.<br>\r\n    \u26a0\ufe0f <strong>Arching the lower back<\/strong> (lower back lifts off) and losing the \u201cactive core.\u201d<br>\r\n    \u26a0\ufe0f <strong>Easy:<\/strong> letting the extended leg drop too low or swinging the hip.<br>\r\n    \u26a0\ufe0f <strong>Hard:<\/strong> when bringing the arms back, flaring the ribs, arching the back, or lowering the legs beyond your control. Do not hold your breath.<br>\r\n    \u26a0\ufe0f Going fast and with momentum instead of lifting\/lowering with control.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"abdE3\">\r\n  <label class=\"accz-hdr\" for=\"abdE3\">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 Mejorar el control <strong>anti-extension<\/strong> y de las costillas ayuda a mantener el <strong>sternum<\/strong> y la caja tor\u00e1cica m\u00e1s estables y alineados.<br>\r\n    \ud83d\udca1 La versi\u00f3n con brazos atr\u00e1s entrena el control costal cuando elevas los brazos (clave para una postura de hombros m\u00e1s abierta).<br>\r\n    \ud83d\udca1 The one-knee version allows you to learn the technique without straining the neck or lower back, and then progress to the harder one.\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-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-4d8984b elementor-widget elementor-widget-menu-anchor\" data-id=\"4d8984b\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"4\"><\/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-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-97d453b elementor-widget elementor-widget-menu-anchor\" data-id=\"97d453b\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"5\"><\/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-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-7f0d9c9 elementor-widget elementor-widget-menu-anchor\" data-id=\"7f0d9c9\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"6\"><\/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-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<!-- Lumbar con extensi\u00f3n de brazos | acorde\u00f3n CSS aut\u00f3nomo (formato que ya te funciona) -->\r\n<!-- Si esta p\u00e1gina ya tiene el <style> de .accz, puedes borrar este <style>. -->\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=\"lumE1\">\r\n  <label class=\"accz-hdr\" for=\"lumE1\">Beneficios <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u2705 Fortalece la espalda (zona postural), los hombros y el core.<br>\r\n    \u2705 Mejora la <strong>extensi\u00f3n tor\u00e1cica<\/strong> y la movilidad de hombros.<br>\r\n    \u2705 Aumenta el <strong>control de esc\u00e1pulas<\/strong> y la estabilidad del tronco.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"lumE2\">\r\n  <label class=\"accz-hdr\" for=\"lumE2\">Errores comunes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u26a0\ufe0f Subir solo desde la <strong>zona lumbar<\/strong> sin activar gl\u00fateos.<br>\r\n    \u26a0\ufe0f Encoger hombros hacia las orejas al llevar los brazos al frente\/arriba.<br>\r\n    \u26a0\ufe0f Mover los brazos r\u00e1pido y sin control o dejar caer el pecho al bajar.<br>\r\n    \u26a0\ufe0f Mirar al frente con el cuello tenso; mejor mirada al suelo y nuca larga.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"lumE3\">\r\n  <label class=\"accz-hdr\" for=\"lumE3\">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 Ayuda a <strong>abrir el pecho<\/strong> y a alinear la caja tor\u00e1cica.<br>\r\n    \ud83d\udca1 Fortalece los m\u00fasculos que <strong>estabilizan el estern\u00f3n<\/strong> y mejora la postura, compensando los hombros adelantados.<br>\r\n    \ud83d\udca1 Mejor control tor\u00e1cico + esc\u00e1pulas estables = empujes y respiraci\u00f3n m\u00e1s c\u00f3modos.\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 elementor-hidden-desktop elementor-hidden-tablet 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\">Estiramiento<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5727087 elementor-widget elementor-widget-menu-anchor\" data-id=\"5727087\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"8\"><\/div>\n\t\t\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 integrados | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2400px}\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 -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"strAll1\">\r\n  <label class=\"accz-hdr\" for=\"strAll1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Latissimus dorsi (lateral): increases extensibility of the lat and lateral myofascial tissue; promotes lateral rib expansion during breathing.<\/div>\r\n    <div class=\"accz-text\">\u2705 Scapular: improves scapulothoracic glide (protraction\/retraction) and frees up the shoulder.<\/div>\r\n    <div class=\"accz-text\">\u2705 Posterior chain: improves tolerance to hamstring and posterior fascia stretching.<\/div>\r\n    <div class=\"accz-text\">\u2705 Lumbar: reduces stiffness and improves comfort during movement.<\/div>\r\n    <div class=\"accz-text\">\u2705 Cervical: reduces neck tension and helps position the head better.<\/div>\r\n    <div class=\"accz-text\">\u2705 Glute: facilitates hip rotation and pelvic stability.<\/div>\r\n    <div class=\"accz-text\">\u2705 Calf\/Soleus: improves ankle dorsiflexion and foot support.<\/div>\r\n    <div class=\"accz-text\">\u2705 Posterior chain (2nd round): integrates the gained range globally, without forcing.<\/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=\"strAll2\">\r\n  <label class=\"accz-hdr\" for=\"strAll2\">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 to the point of pain or tingling; the stretch should be gentle and breathable.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Bouncing to \u201cgain\u201d inches instead of holding a stable position.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Shrugging shoulders or over-lifting the ribs; better to keep the neck long and ribs controlled.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Compensating with the lower back when the work is meant for the hips\/shoulders\/hamstrings.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Stopping your breath; exhale slowly to release tension.<\/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=\"strAll3\">\r\n  <label class=\"accz-hdr\" for=\"strAll3\">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 Greater mobility in the back, shoulder, and scapulae promotes comfortable thoracic mobility and more efficient chest organization.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Releasing the posterior chain and glutes improves overall alignment and reduces compensations that limit thoracic posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Greater mobility in the neck and ankle facilitates a more comfortable posture and breathing during exercises.<\/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>Core Calentamiento https:\/\/www.youtube.com\/watch?v=uv6s-Xt_nRUhttps:\/\/www.youtube.com\/watch?v=GyVyKT1RXQ8&#038;t=3s Beneficios \u25b6 \u2705 Lubrica y moviliza hombros, esc\u00e1pulas, columna tor\u00e1cica\/cervical, caderas, codos y mu\u00f1ecas sin fatigar. \u2705 [&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 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