{"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":"\t\t<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\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dad88c9 elementor-widget elementor-widget-heading\" data-id=\"dad88c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">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\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-c85d08e e-con-full e-flex e-con e-child\" data-id=\"c85d08e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-508b8b5 elementor-widget elementor-widget-heading\" data-id=\"508b8b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Calentamiento<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ed4a41d e-grid e-con-full e-con e-child\" data-id=\"ed4a41d\" data-element_type=\"container\" data-e-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-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=hZmkOfumdCU&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3afb181 elementor-widget elementor-widget-video\" data-id=\"3afb181\" data-element_type=\"widget\" data-e-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-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Movilidad general | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz1\">\r\n  <label class=\"accz-hdr\" for=\"accz1\">Beneficios <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Mejora la movilidad y el rango articular de hombros, columna, caderas, cuello, codos y mu\u00f1ecas.<\/div>\r\n    <div class=\"accz-text\">\u2705 Reduce rigidez muscular y articular, favoreciendo una postura m\u00e1s erguida y funcional.<\/div>\r\n    <div class=\"accz-text\">\u2705 Facilita la correcta ejecuci\u00f3n de ejercicios como push-ups y planchas al permitir un movimiento m\u00e1s libre y seguro.<\/div>\r\n    <div class=\"accz-text\">\u2705 Mejora la coordinaci\u00f3n entre articulaciones y la activaci\u00f3n de m\u00fasculos estabilizadores, evitando compensaciones.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz2\">\r\n  <label class=\"accz-hdr\" for=\"accz2\">Errores comunes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Mover demasiado r\u00e1pido sin control, reduciendo la efectividad del ejercicio.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Forzar amplitud provocando dolor o tensi\u00f3n excesiva en articulaciones.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Usar rebotes para ganar rango en lugar de movimiento fluido.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Desalinear el tronco o la cabeza, especialmente en ejercicios de cuello y columna.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Mantener hombros elevados y tensos en ejercicios de movilidad de hombros.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz3\">\r\n  <label class=\"accz-hdr\" for=\"accz3\">Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\ud83d\udca1 Una buena movilidad en hombros, columna y caderas mejora la mec\u00e1nica costal y el control escapular, favoreciendo una respiraci\u00f3n m\u00e1s eficiente y un t\u00f3rax m\u00e1s c\u00f3modo en movimiento.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Mejora la postura tor\u00e1cica y la simetr\u00eda muscular, reduciendo la tendencia a encorvarse.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Favorece la activaci\u00f3n correcta del serrato anterior y los estabilizadores de la esc\u00e1pula, esenciales para personas con pectus.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Reduce la tensi\u00f3n acumulada en cuello y mu\u00f1ecas, lo que facilita entrenar con mayor comodidad y seguridad.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-01cfc42 e-flex e-con-boxed e-con e-parent\" data-id=\"01cfc42\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-efae139 elementor-widget elementor-widget-heading\" data-id=\"efae139\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-546cf72 elementor-widget elementor-widget-menu-anchor\" data-id=\"546cf72\" data-element_type=\"widget\" data-e-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-e-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-e-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;\">Beneficios<\/summary>\r\n  <div style=\"padding:8px 12px;background:#fff;border-top:1px solid #999;margin:0;\">\r\n    <div class=\"accz-text\">\u2705 Trabaja b\u00edceps, braquial y braquiorradial (antebrazo).<\/div>\r\n    <div class=\"accz-text\">\u2705 El agarre neutro es m\u00e1s c\u00f3modo para mu\u00f1eca y codo.<\/div>\r\n    <div class=\"accz-text\">\u2705 Mejora la fuerza de agarre y la estabilidad del codo.<\/div>\r\n    <div class=\"accz-text\">\u2705 Al hacerlo unilateral, a\u00f1ade m\u00e1s control del tronco y del hombro.<\/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;\">Errores comunes<\/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 Balancear el cuerpo o usar impulso con la espalda.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Subir el codo hacia delante o separarlo del costado.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Flexionar\/extender la mu\u00f1eca en vez de mantenerla neutra.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Encoger los hombros; mantenerlos abajo y estables.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Hacer solo medio recorrido o bajar sin 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;\">Por qu\u00e9 es bueno para el 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 Aporta trabajo de tir\u00f3n de brazos que equilibra el predominio de empujes en el entrenamiento.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Favorece hombros estables y control escapular, ayudando a una postura m\u00e1s organizada del tronco.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 El enfoque unilateral ayuda a compensar asimetr\u00edas de fuerza y control entre lados.<\/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\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ce2ff94 elementor-widget elementor-widget-heading\" data-id=\"ce2ff94\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a08bb7 elementor-widget elementor-widget-menu-anchor\" data-id=\"8a08bb7\" data-element_type=\"widget\" data-e-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-e-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-e-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    Beneficios\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 Trabaja biceps, braquial y braquiorradial con \u00e9nfasis por el recorrido cruzado.<\/div>\r\n    <div class=\"accz-text\">\u2705 El agarre neutro y la banda el\u00e1stica suelen ser m\u00e1s c\u00f3modos para mu\u00f1eca y codo (resistencia gradual).<\/div>\r\n    <div class=\"accz-text\">\u2705 Al ser unilateral, permite equilibrar el trabajo entre lados y mejorar el control del hombro.<\/div>\r\n    <div class=\"accz-text\">\u2705 Requiere tronco estable (sin balanceos), \u00fatil para mantener una postura consistente en ejercicios de brazos.<\/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    Errores comunes\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 Balancear el cuerpo o arquear la lumbar para ayudar el tir\u00f3n.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Elevar\/encoger el hombro del lado que trabaja o dejar que la esc\u00e1pula se mueva sin control.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Adelantar el codo o separarlo del costado (pierde foco en brazo).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Doblar la mu\u00f1eca (flexi\u00f3n\/extensi\u00f3n) en lugar de mantenerla neutra.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Dejar que la banda te \u201ctire\u201d abajo sin control en la bajada (frena el retorno).<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Anclar la banda con un \u00e1ngulo raro que cambie el plano del tir\u00f3n (alinear banda\u2013antebrazo).<\/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    Por qu\u00e9 es bueno para el 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 Aporta trabajo de tir\u00f3n que equilibra el predominio de ejercicios de empuje en la rutina.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 El enfoque unilateral favorece hombros estables y esc\u00e1pulas bajo control, \u00fatil para una postura del tronco m\u00e1s organizada.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 El recorrido cruzado con agarre neutro permite cargar brazo\/antebrazo con menor tensi\u00f3n articular, manteniendo el gesto c\u00f3modo.<\/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\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-85d8ba5 elementor-widget elementor-widget-heading\" data-id=\"85d8ba5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d62c79 elementor-widget elementor-widget-menu-anchor\" data-id=\"7d62c79\" data-element_type=\"widget\" data-e-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-e-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-e-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>Beneficios <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 A\u00edsla el <strong>tr\u00edceps<\/strong> con extensi\u00f3n de codo.<\/div>\r\n      <div class=\"accz-text\">\u2705 La <strong>banda<\/strong> da resistencia progresiva y controlable.<\/div>\r\n      <div class=\"accz-text\">\u2705 Codo <strong>fijo atr\u00e1s<\/strong> (brazo paralelo al torso) para una contracci\u00f3n clara del tr\u00edceps.<\/div>\r\n      <div class=\"accz-text\">\u2705 Al ser <strong>unilateral<\/strong>, a\u00f1ade control del tronco y estabilidad del hombro sin fatigar el pecho.<\/div>\r\n      <div class=\"accz-text\">\u2705 C\u00f3modo para <strong>mu\u00f1eca y codo<\/strong> al trabajar con agarre neutro y trayectoria controlada.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Errores comunes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f <strong>Balancear<\/strong> el cuerpo o girar el tronco para ayudar el tir\u00f3n.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Llevar el <strong>codo<\/strong> hacia delante\/separarlo del costado.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f <strong>Elevar el hombro<\/strong> hacia la oreja o mover la esc\u00e1pula sin control.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f <strong>Arquear la lumbar<\/strong> y \u201csacar\u201d costillas; mejor columna neutra y core suave.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f <strong>Doblar la mu\u00f1eca<\/strong> (flexi\u00f3n\/extensi\u00f3n) o soltar la banda en la bajada; frena el retorno.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 3) Por qu\u00e9 es bueno para el pectus -->\r\n  <details class=\"accz-item\">\r\n    <summary>Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\ud83d\udca1 Aporta trabajo de <strong>extensi\u00f3n de codo<\/strong> que equilibra el \u00e9nfasis de ejercicios de empuje del tren superior.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Promueve <strong>hombros bajos<\/strong> y <strong>esc\u00e1pulas estables<\/strong>, favoreciendo una organizaci\u00f3n del t\u00f3rax m\u00e1s ordenada durante el trabajo de brazos.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 La banda permite ajustar la carga para mantener una t\u00e9cnica <strong>c\u00f3moda en codo y mu\u00f1eca<\/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\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9455204 elementor-widget elementor-widget-heading\" data-id=\"9455204\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-61b5422 elementor-widget elementor-widget-menu-anchor\" data-id=\"61b5422\" data-element_type=\"widget\" data-e-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-e-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-e-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;\">Beneficios<\/summary>\r\n  <div style=\"padding:8px 12px;background:#fff;border-top:1px solid #999;margin:0;\">\r\n    <div class=\"accz-text\">\u2705 Fortalece tr\u00edceps, deltoides anteriores y pectoral menor.<\/div>\r\n    <div class=\"accz-text\">\u2705 Mejora la resistencia del tren superior con un movimiento accesible sin material.<\/div>\r\n    <div class=\"accz-text\">\u2705 Trabaja estabilidad de hombros y control de codos en empuje.<\/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;\">Errores comunes<\/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 Bajar demasiado y forzar la articulaci\u00f3n del hombro.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Abrir los codos hacia afuera en exceso.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Encoger los hombros hacia las orejas.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Impulsarse con las piernas en lugar de empujar con brazos.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f No mantener la espalda cerca de la silla (irse muy adelante).<\/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;\">Por qu\u00e9 es bueno para el 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 Refuerza los tr\u00edceps y estabilizadores del hombro, lo que ayuda a compensar desequilibrios en empujes.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Aporta fuerza de soporte \u00fatil para progresar a otros movimientos de empuje sin sobrecargar el pecho.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Mejora la postura escapular en extensi\u00f3n, reduciendo la tendencia a colapsar los hombros hacia adelante.<\/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\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-49f3dd6 elementor-widget elementor-widget-heading\" data-id=\"49f3dd6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">5 ejercicio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5727087 elementor-widget elementor-widget-menu-anchor\" data-id=\"5727087\" data-element_type=\"widget\" data-e-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\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8c7da14 elementor-widget elementor-widget-video\" data-id=\"8c7da14\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=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-e-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-e-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\">Beneficios <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Fortalece principalmente los hombros (deltoides anteriores), adem\u00e1s de tr\u00edceps y pectoral superior.<\/div>\r\n    <div class=\"accz-text\">\u2705 Versi\u00f3n con rodillas: menos carga, m\u00e1s f\u00e1cil para aprender el patr\u00f3n de empuje vertical.<\/div>\r\n    <div class=\"accz-text\">\u2705 Versi\u00f3n completa: mayor trabajo de hombros y estabilidad, simulando la l\u00ednea del handstand push-up.<\/div>\r\n    <div class=\"accz-text\">\u2705 Mejora la coordinaci\u00f3n entre fuerza de empuje y control del core.<\/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\">Errores comunes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Dejar que la cadera se hunda en lugar de mantener la \u201cV\u201d marcada.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Abrir demasiado los codos, cargando el hombro innecesariamente.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Flexionar el cuello mirando al frente; mejor mirar al suelo y mantener la nuca larga.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Bajar con rebote o sin control, en lugar de hacerlo de forma lenta y estable.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Apoyar mal las manos (muy adelantadas o muy abiertas), perdiendo fuerza y alineaci\u00f3n.<\/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\">Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\ud83d\udca1 Refuerza hombros y tr\u00edceps, que son clave para compensar la debilidad en la zona anterior del pecho.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Al trabajar en \u00e1ngulo vertical, mejora la colocaci\u00f3n de esc\u00e1pulas y la estabilidad del tronco.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Favorece una postura m\u00e1s alineada en la parte superior del cuerpo y mejora la simetr\u00eda en ejercicios de empuje.<\/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\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a07da21 elementor-widget elementor-widget-heading\" data-id=\"a07da21\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Estiramiento<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-111b8a1 elementor-widget elementor-widget-menu-anchor\" data-id=\"111b8a1\" data-element_type=\"widget\" data-e-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\" data-e-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-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=nHAV5XZ8wIA&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f9308d elementor-widget elementor-widget-video\" data-id=\"2f9308d\" data-element_type=\"widget\" data-e-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-e-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\">Beneficios <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Pecho en columna \u2013 brazo extendido: estira pectoral mayor y tejido anterior del hombro; mejora la movilidad de la pared anterior del t\u00f3rax.<\/div>\r\n    <div class=\"accz-text\">\u2705 Pecho en columna \u2013 brazo flexionado: libera fibras altas del pectoral y zona subclavicular; opci\u00f3n m\u00e1s c\u00f3moda para hombro sensible.<\/div>\r\n    <div class=\"accz-text\">\u2705 Hombro: mejora la movilidad glenohumeral y el control de la esc\u00e1pula para elevar\/rotar sin tensi\u00f3n cervical.<\/div>\r\n    <div class=\"accz-text\">\u2705 Antebrazo: suelta flexores y extensores de mu\u00f1eca; descarga por ordenador\/agarres; mejor apoyo para empujes y planchas.<\/div>\r\n    <div class=\"accz-text\">\u2705 Tr\u00edceps: m\u00e1s rango en extensi\u00f3n de codo y hombro; \u00fatil para press por encima de la cabeza.<\/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\">Errores comunes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Pecho en columna: rotar el tronco para \u201cforzar\u201d rango, encoger el hombro o llevar la cabeza del h\u00famero muy adelante.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Hombro: arquear la zona lumbar (costillas fuera) o rebotar; cuello tenso mirando al frente.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Antebrazo: posiciones de mu\u00f1eca que provoquen hormigueo\/dolor; girar la mu\u00f1eca sin control.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Tr\u00edceps: sacar costillas, abrir el codo o bloquear la respiraci\u00f3n al llevar el brazo arriba.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f En todos: buscar dolor o rebotes r\u00e1pidos; mejor tensi\u00f3n suave, estable y respiraci\u00f3n lenta.<\/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\">Por qu\u00e9 es bueno para el pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\ud83d\udca1 Relajar pectoral y la parte anterior del hombro favorece una posici\u00f3n escapular m\u00e1s eficiente y c\u00f3moda.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 La mayor movilidad de hombro y el control de costillas facilitan una organizaci\u00f3n tor\u00e1cica m\u00e1s eficiente durante empujes y planchas.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 M\u00e1s movilidad en antebrazo y tr\u00edceps disminuye tensiones en codo y hombro, haciendo m\u00e1s c\u00f3modo el trabajo del tren superior.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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