{"id":1352,"date":"2025-10-02T21:00:20","date_gmt":"2025-10-02T21:00:20","guid":{"rendered":"https:\/\/pectus.fit\/?page_id=1352"},"modified":"2025-10-07T13:53:00","modified_gmt":"2025-10-07T13:53:00","slug":"arms","status":"publish","type":"page","link":"https:\/\/pectus.fit\/en\/arms\/","title":{"rendered":"upper body"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"1352\" class=\"elementor elementor-1352\">\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\">Tren superior<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f147f1c e-flex e-con-boxed e-con e-parent\" data-id=\"f147f1c\" data-element_type=\"container\">\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-ed4a41d e-grid e-con-full e-con e-child\" data-id=\"ed4a41d\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-def6353 elementor-widget elementor-widget-video\" data-id=\"def6353\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=hZmkOfumdCU&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3afb181 elementor-widget elementor-widget-video\" data-id=\"3afb181\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/9Wi3K0_a7Lc&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6bff735 elementor-widget elementor-widget-html\" data-id=\"6bff735\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Movilidad general | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz1\">\r\n  <label class=\"accz-hdr\" for=\"accz1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Improves mobility and range of motion in shoulders, spine, hips, neck, elbows, and wrists.<\/div>\r\n    <div class=\"accz-text\">\u2705 Reduces muscle and joint stiffness, promoting a more upright and functional posture.<\/div>\r\n    <div class=\"accz-text\">\u2705 Facilitates proper execution of exercises like push-ups and planks by allowing freer and safer movement.<\/div>\r\n    <div class=\"accz-text\">\u2705 Improves coordination between joints and activation of stabilizing muscles, preventing compensations.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz2\">\r\n  <label class=\"accz-hdr\" for=\"accz2\">Common mistakes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Moving too fast without control, reducing the effectiveness of the exercise.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Forcing range of motion, causing pain or excessive joint tension.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Using bouncing to gain range instead of smooth movement.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Misaligning the torso or head, especially in neck and spine exercises.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Keeping shoulders raised and tense during shoulder mobility exercises.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz3\">\r\n  <label class=\"accz-hdr\" for=\"accz3\">Why it\u2019s good for pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\ud83d\udca1 Good mobility in the shoulders, spine, and hips improves rib mechanics and scapular control, promoting more efficient breathing and a more comfortable chest in motion.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Improves thoracic posture and muscle symmetry, reducing the tendency to hunch over.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Promotes proper activation of the serratus anterior and scapular stabilizers, essential for people with pectus.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Reduces accumulated tension in the neck and wrists, making training more comfortable and safe.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-01cfc42 e-flex e-con-boxed e-con e-parent\" data-id=\"01cfc42\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-efae139 elementor-widget elementor-widget-heading\" data-id=\"efae139\" data-element_type=\"widget\" data-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-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=\"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-a309dbf elementor-widget elementor-widget-video\" data-id=\"a309dbf\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=VFkU878soRc&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd0ede7 elementor-widget elementor-widget-html\" data-id=\"fd0ede7\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Hammer Curl unilateral (curl de b\u00edceps con agarre neutro) | acorde\u00f3n SIN saltos -->\r\n\r\n<details style=\"margin-bottom:8px;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;\">\r\n  <summary style=\"padding:8px 12px;font-weight:600;background:#d9d9d9;color:#000;cursor:pointer;list-style:none;\">Benefits<\/summary>\r\n  <div style=\"padding:8px 12px;background:#fff;border-top:1px solid #999;margin:0;\">\r\n    <div class=\"accz-text\">\u2705 Works the biceps, brachialis, and brachioradialis (forearm).<\/div>\r\n    <div class=\"accz-text\">\u2705 The neutral grip is more comfortable for the wrist and elbow.<\/div>\r\n    <div class=\"accz-text\">\u2705 Improves grip strength and elbow stability.<\/div>\r\n    <div class=\"accz-text\">\u2705 When done unilaterally, adds more trunk and shoulder control.<\/div>\r\n  <\/div>\r\n<\/details>\r\n\r\n<details style=\"margin-bottom:8px;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;\">\r\n  <summary style=\"padding:8px 12px;font-weight:600;background:#d9d9d9;color:#000;cursor:pointer;list-style:none;\">Common mistakes<\/summary>\r\n  <div style=\"padding:8px 12px;background:#fff;border-top:1px solid #999;margin:0;\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Swaying the body or using momentum from the back.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Raising the elbow forward or away from the side.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Flexing\/extending the wrist instead of keeping it neutral.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Shrugging the shoulders; keep them down and stable.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Doing only half the range or lowering without control.<\/div>\r\n  <\/div>\r\n<\/details>\r\n\r\n<details style=\"margin-bottom:8px;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;\">\r\n  <summary style=\"padding:8px 12px;font-weight:600;background:#d9d9d9;color:#000;cursor:pointer;list-style:none;\">Why it\u2019s good for pectus<\/summary>\r\n  <div style=\"padding:8px 12px;background:#fff;border-top:1px solid #999;margin:0;\">\r\n    <div class=\"accz-text\">\ud83d\udca1 Provides pulling work for the arms, balancing the predominance of pushing in training.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Promotes stable shoulders and scapular control, helping to organize trunk posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 The unilateral approach helps compensate for strength and control asymmetries between sides.<\/div>\r\n  <\/div>\r\n<\/details>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f918a56 e-flex e-con-boxed e-con e-parent\" data-id=\"f918a56\" 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-ce2ff94 elementor-widget elementor-widget-heading\" data-id=\"ce2ff94\" 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-8a08bb7 elementor-widget elementor-widget-menu-anchor\" data-id=\"8a08bb7\" 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-f68d016 elementor-widget elementor-widget-video\" data-id=\"f68d016\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=IoDmie8pxRw&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-9b5b61c elementor-widget elementor-widget-html\" data-id=\"9b5b61c\" 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<!-- Hammer Curl cruzado con banda (mano al hombro contrario) | acorde\u00f3n SIN saltos -->\r\n<!-- Unilateral, agarre neutro, recorrido cruzado hacia el hombro opuesto -->\r\n\r\n<details style=\"margin-bottom:8px;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;\">\r\n  <summary style=\"padding:8px 12px;font-weight:600;background:#d9d9d9;color:#000;cursor:pointer;list-style:none;\">\r\n    Benefits\r\n  <\/summary>\r\n  <div style=\"padding:8px 12px;background:#fff;border-top:1px solid #999;margin:0;\">\r\n    <div class=\"accz-text\">\u2705 Works biceps, brachialis, and brachioradialis with emphasis on the crossed-range movement.<\/div>\r\n    <div class=\"accz-text\">\u2705 The neutral grip and elastic band are usually more comfortable for the wrist and elbow (gradual resistance).<\/div>\r\n    <div class=\"accz-text\">\u2705 Being unilateral allows balancing work between sides and improving shoulder control.<\/div>\r\n    <div class=\"accz-text\">\u2705 Requires a stable trunk (no swinging), useful for maintaining consistent posture in arm exercises.<\/div>\r\n  <\/div>\r\n<\/details>\r\n\r\n<details style=\"margin-bottom:8px;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;\">\r\n  <summary style=\"padding:8px 12px;font-weight:600;background:#d9d9d9;color:#000;cursor:pointer;list-style:none;\">\r\n    Common mistakes\r\n  <\/summary>\r\n  <div style=\"padding:8px 12px;background:#fff;border-top:1px solid #999;margin:0;\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Swinging the body or arching the lower back to assist the pull.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Raising\/shrugging the working-side shoulder or letting the scapula move uncontrolled.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Moving the elbow forward or away from the side (loses focus on the arm).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Bending the wrist (flexion\/extension) instead of keeping it neutral.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Letting the band \u201cpull\u201d you down without control on the descent (brake the return).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Anchoring the band at an awkward angle that changes the pull plane (align band\u2013forearm).<\/div>\r\n  <\/div>\r\n<\/details>\r\n\r\n<details style=\"margin-bottom:8px;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;\">\r\n  <summary style=\"padding:8px 12px;font-weight:600;background:#d9d9d9;color:#000;cursor:pointer;list-style:none;\">\r\n    Why it\u2019s good for pectus\r\n  <\/summary>\r\n  <div style=\"padding:8px 12px;background:#fff;border-top:1px solid #999;margin:0;\">\r\n    <div class=\"accz-text\">\ud83d\udca1 Provides pulling work that balances the push-dominant exercises in the routine.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 The unilateral approach promotes stable shoulders and controlled scapulae, useful for a more organized trunk posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 The crossed-range with neutral grip allows loading the arm\/forearm with less joint stress, keeping the movement comfortable.<\/div>\r\n  <\/div>\r\n<\/details>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fe7ecb8 e-flex e-con-boxed e-con e-parent\" data-id=\"fe7ecb8\" 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-85d8ba5 elementor-widget elementor-widget-heading\" data-id=\"85d8ba5\" 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-7d62c79 elementor-widget elementor-widget-menu-anchor\" data-id=\"7d62c79\" 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-d3a19c5 elementor-widget elementor-widget-video\" data-id=\"d3a19c5\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=tPzPCtuZxsc&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-ae66580 elementor-widget elementor-widget-html\" data-id=\"ae66580\" 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<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:2px 8px;} \/* menos espacio interno *\/\r\n.accz-text{display:block; margin:0; padding:0;} \/* filas m\u00e1s juntas *\/\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 Isolates the <strong>\u2705 Triceps<\/strong> with elbow extension.<\/div>\r\n      <div class=\"accz-text\">\u2705 The <strong>band<\/strong> provides progressive and controllable resistance.<\/div>\r\n      <div class=\"accz-text\">\u2705 Elbow <strong>fixed back<\/strong> (arm parallel to the torso) for a clear triceps contraction.<\/div>\r\n      <div class=\"accz-text\">\u2705 Being <strong>unilaterally<\/strong>, it adds trunk control and shoulder stability without tiring the chest.<\/div>\r\n      <div class=\"accz-text\">\u2705 Comfortable for <strong>wrist and elbow<\/strong> when working with a neutral grip and controlled path.<\/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 <strong>To sway<\/strong> the body or twist the torso to help the pull.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Bringing the <strong>elbow<\/strong> elbow forward or away from the side.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f <strong>Raise the shoulder<\/strong> toward the ear or move the scapula without control.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f <strong>Arch the lower back<\/strong> and \u201cflare\u201d the ribs; better to keep a neutral spine and soft core.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f <strong>Bend the wrist<\/strong> (flexion\/extension) or release the band on the way down; slows the return.<\/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 Provides pulling work of <strong>elbow extension<\/strong> that balances the emphasis of upper-body pushing exercises.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Promotes <strong>low shoulders<\/strong> and <strong>stable scapulae<\/strong>, promoting a more organized chest alignment during arm work.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 The band allows adjusting the load to maintain a technique <strong>comfortable for elbow and wrist<\/strong>.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e415af4 e-flex e-con-boxed e-con e-parent\" data-id=\"e415af4\" 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-9455204 elementor-widget elementor-widget-heading\" data-id=\"9455204\" 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-61b5422 elementor-widget elementor-widget-menu-anchor\" data-id=\"61b5422\" 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-1aaedfd elementor-widget elementor-widget-video\" data-id=\"1aaedfd\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=7RutaHVM6UI&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-4776947 elementor-widget elementor-widget-html\" data-id=\"4776947\" 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<!-- Fondos de tr\u00edceps en silla | acorde\u00f3n SIN saltos -->\r\n\r\n<details style=\"margin-bottom:8px;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;\">\r\n  <summary style=\"padding:8px 12px;font-weight:600;background:#d9d9d9;color:#000;cursor:pointer;list-style:none;\">Benefits<\/summary>\r\n  <div style=\"padding:8px 12px;background:#fff;border-top:1px solid #999;margin:0;\">\r\n    <div class=\"accz-text\">\u2705 Strengthens triceps, anterior deltoids, and pectoralis minor.<\/div>\r\n    <div class=\"accz-text\">\u2705 Improves upper-body endurance with a movement accessible without equipment.<\/div>\r\n    <div class=\"accz-text\">\u2705 Works shoulder stability and elbow control during pushing.<\/div>\r\n  <\/div>\r\n<\/details>\r\n\r\n<details style=\"margin-bottom:8px;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;\">\r\n  <summary style=\"padding:8px 12px;font-weight:600;background:#d9d9d9;color:#000;cursor:pointer;list-style:none;\">Common mistakes<\/summary>\r\n  <div style=\"padding:8px 12px;background:#fff;border-top:1px solid #999;margin:0;\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Lowering too much and stressing the shoulder joint.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Flaring the elbows out excessively.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Shrugging the shoulders toward the ears.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Pushing off with the legs instead of using the arms.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Not keeping the back close to the chair (leaning too far forward).<\/div>\r\n  <\/div>\r\n<\/details>\r\n\r\n<details style=\"margin-bottom:8px;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;\">\r\n  <summary style=\"padding:8px 12px;font-weight:600;background:#d9d9d9;color:#000;cursor:pointer;list-style:none;\">Why it\u2019s good for pectus<\/summary>\r\n  <div style=\"padding:8px 12px;background:#fff;border-top:1px solid #999;margin:0;\">\r\n    <div class=\"accz-text\">\ud83d\udca1 Strengthens the triceps and shoulder stabilizers, helping to compensate for imbalances in pushing movements.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Provides supportive strength useful for progressing to other pushing movements without overloading the chest.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Improves scapular posture in extension, reducing the tendency for the shoulders to collapse forward.<\/div>\r\n  <\/div>\r\n<\/details>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-517620a e-flex e-con-boxed e-con e-parent\" data-id=\"517620a\" data-element_type=\"container\">\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\">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-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:\\\/\\\/www.youtube.com\\\/watch?v=XBqWX_AtH8s&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:\\\/\\\/www.youtube.com\\\/watch?v=Cf42yDGrJU8&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<!-- Pike Push-Up (con rodillas y completo) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<style>\r\n  .accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n  .accz > input.accz-tgl{\r\n    position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n    opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n  }\r\n  .accz > label.accz-hdr{\r\n    display:flex; justify-content:space-between; align-items:center;\r\n    padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n  }\r\n  .accz .chev{transition:transform .2s}\r\n  .accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n  .accz .accz-inner{padding:8px 12px}\r\n  .accz > input.accz-tgl:checked ~ .accz-panel{max-height:2400px}\r\n  .accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n  .accz-text{display:block; margin-bottom:6px;} \/* separaci\u00f3n de frases *\/\r\n<\/style>\r\n\r\n<!-- 1) Beneficios -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"pike1\">\r\n  <label class=\"accz-hdr\" for=\"pike1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Primarily strengthens the shoulders (anterior deltoids), as well as the triceps and upper chest.<\/div>\r\n    <div class=\"accz-text\">\u2705 Knee version: less load, easier to learn the vertical push pattern.<\/div>\r\n    <div class=\"accz-text\">\u2705 Full version: more shoulder work and stability, simulating the handstand push-up line.<\/div>\r\n    <div class=\"accz-text\">\u2705 Improves coordination between pushing strength and core control.<\/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=\"pike2\">\r\n  <label class=\"accz-hdr\" for=\"pike2\">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 Letting the hips sag instead of keeping the \u201cV\u201d shape.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Flaring the elbows too much, unnecessarily loading the shoulder.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Bending the neck to look forward; better to look at the floor and keep the neck long.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Lowering with a bounce or without control, instead of doing it slowly and steadily.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Placing the hands incorrectly (too far forward or too wide), losing strength and alignment.<\/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=\"pike3\">\r\n  <label class=\"accz-hdr\" for=\"pike3\">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 shoulders and triceps, which are key to compensating for weakness in the front chest area.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 By working at a vertical angle, it improves scapula positioning and trunk stability.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Promotes a more aligned upper body posture and improves symmetry in pushing 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<div class=\"elementor-element elementor-element-bf7d9d2 e-flex e-con-boxed e-con e-parent\" data-id=\"bf7d9d2\" 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-a07da21 elementor-widget elementor-widget-heading\" data-id=\"a07da21\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Stretch<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-111b8a1 elementor-widget elementor-widget-menu-anchor\" data-id=\"111b8a1\" 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-9425784 e-grid e-con-full e-con e-child\" data-id=\"9425784\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d54d96a elementor-widget elementor-widget-video\" data-id=\"d54d96a\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=nHAV5XZ8wIA&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f9308d elementor-widget elementor-widget-video\" data-id=\"2f9308d\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=cwS3s57O1Mc&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-b600e49 elementor-widget elementor-widget-html\" data-id=\"b600e49\" 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<!-- Upper body stretch: pecho en columna, hombro, antebrazo y tr\u00edceps | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"ubs1\">\r\n  <label class=\"accz-hdr\" for=\"ubs1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Chest on spine \u2013 arm extended: stretches the pectoralis major and anterior shoulder tissue; improves mobility of the anterior chest wall.<\/div>\r\n    <div class=\"accz-text\">\u2705 Chest on spine \u2013 arm bent: releases upper pectoral fibers and subclavicular area; more comfortable option for sensitive shoulders.<\/div>\r\n    <div class=\"accz-text\">\u2705 Shoulder: improves glenohumeral mobility and scapula control for lifting\/rotating without cervical tension.<\/div>\r\n    <div class=\"accz-text\">\u2705 Forearm: releases wrist flexors and extensors; relieves strain from computer use or grips; better support for pushes and planks.<\/div>\r\n    <div class=\"accz-text\">\u2705 Triceps: increased elbow and shoulder extension range; useful for overhead pressing.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"ubs2\">\r\n  <label class=\"accz-hdr\" for=\"ubs2\">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 Chest on spine: rotating the torso to \u201cforce\u201d range, shrugging the shoulder, or pushing the humeral head too far forward.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Shoulder: arching the lower back (ribs out) or bouncing; neck tense looking forward.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Forearm: wrist positions causing tingling\/pain; uncontrolled wrist rotation.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Triceps: flaring ribs, opening the elbow, or holding your breath when raising the arm.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f In all: chasing pain or quick bounces; better to maintain gentle tension, stability, and slow breathing.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"ubs3\">\r\n  <label class=\"accz-hdr\" for=\"ubs3\">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 Relaxing the pectoral and anterior shoulder promotes a more efficient and comfortable scapular position.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Greater shoulder mobility and rib control facilitate more efficient thoracic organization during pushes and planks.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 More forearm and triceps mobility reduces tension in the elbow and shoulder, making upper body work more comfortable.<\/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>Tren superior Calentamiento https:\/\/www.youtube.com\/watch?v=hZmkOfumdCUhttps:\/\/youtu.be\/9Wi3K0_a7Lc Beneficios \u25b6 \u2705 Mejora la movilidad y el rango articular de hombros, columna, caderas, cuello, codos 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