{"id":1028,"date":"2021-01-13T16:15:03","date_gmt":"2021-01-13T16:15:03","guid":{"rendered":"\/es-es\/blogs\/fitness\/?p=1028"},"modified":"2024-06-10T09:10:47","modified_gmt":"2024-06-10T09:10:47","slug":"21-dias-para-comenzar-el-ano-en-forma","status":"publish","type":"post","link":"\/es-es\/blogs\/fitness\/21-dias-para-comenzar-el-ano-en-forma\/","title":{"rendered":"21 d\u00edas para comenzar 2021 en forma: \u00bfTe unes al reto de adidas y Forum Sport?"},"content":{"rendered":"<p>Lleg\u00f3 el nuevo a\u00f1o y con \u00e9l, un nuevo prop\u00f3sito: ponerse en forma. adidas y Forum Sport han creado para ti un sencillo plan de entrenamiento: 21 d\u00edas de ejercicio continuado para ayudarte a cumplir tu deseo: \u00bfTe sumas al reto? \ud83d\ude42<\/p>\n<p>Necesitamos adquirir el h\u00e1bito de hacer ejercicio, buscar cosas que nos motiven, y los resultados no vienen la primera semana, tardar\u00e1n un poco m\u00e1s, pero te aseguro que valdr\u00e1 la pena.<\/p>\n<p>Si consigues tener una rutina de ejercicio en tu vida, te vas a sentir mejor f\u00edsica y mentalmente, te sentir\u00e1s m\u00e1s \u00e1gil, con m\u00e1s energ\u00eda, te ver\u00e1s mejor, tu sue\u00f1o ser\u00e1 de mejor calidad, mejorar\u00e1 tu sistema musculo esquel\u00e9tico y tambi\u00e9n el cardiovascular, desconectar\u00e1s del estr\u00e9s del trabajo\u2026 \u00bfTodav\u00eda necesitas m\u00e1s motivos? Pues conv\u00e9ncete t\u00fa mism@ y empieza hoy, nosotros te ayudamos ;).<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1044\" data-permalink=\"\/es-es\/blogs\/fitness\/21-dias-para-comenzar-el-ano-en-forma\/img_2745\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2745.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"IMG_2745\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2745-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2745.jpg\" class=\"alignnone wp-image-1044 size-full\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2745.jpg\" alt=\"comenzar el a\u00f1o en forma\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2745.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2745-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2745-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>As\u00ed es nuestro reto para comenzar 2021 en forma<\/strong><\/h2>\n<p>Te vamos a robar unos minutos cada d\u00eda para ayudarte a cumplir tu deseo de este 2021:<\/p>\n<ul>\n<li>El <strong>reto<\/strong> consiste en realizar ejercicio 21 d\u00edas seguidos.<\/li>\n<li>Vamos a alternar 2 d\u00edas de trabajo de fuerza con nuestro propio peso corporal, con 1 d\u00eda de ejercicio aer\u00f3bico hasta sumar los 21 d\u00edas.<\/li>\n<li>El trabajo de fuerza se va a ir sumando: es decir, el d\u00eda 1 hacemos el ejercicio 1, pero el d\u00eda 2 haremos el ejercicio 1 m\u00e1s el ejercicio 2 y as\u00ed sucesivamente con los ejercicios de fuerza.<\/li>\n<li>El trabajo cardiovascular no se acumula, es independiente del de fuerza.<\/li>\n<li>Tenemos una rutina para <strong>principiantes<\/strong> y otra para personas que ya hac\u00e9is ejercicio, <strong>nivel medio-avanzado,<\/strong> pero quer\u00e9is un reto distinto.<\/li>\n<\/ul>\n<p>\u00a1Empezamos!<\/p>\n<h2><strong>Reto comenzar el a\u00f1o en forma: D\u00cdA 1<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<ul>\n<li>Pasamos de la posici\u00f3n de ni\u00f1o a plancha de manos.<\/li>\n<li>Busca fluir en el movimiento, que sea din\u00e1mico hasta llegar a la plancha y baja suave.<\/li>\n<li>Intenta que cuando est\u00e9s en plancha haya una l\u00ednea entre la mu\u00f1eca, el codo y el hombro.<\/li>\n<li>Mant\u00e9n tensi\u00f3n en la zona del core durante todo el recorrido del ejercicio. <strong>2 x 8-10 repeticiones.<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/2F0VwXkDK2Q\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<ul>\n<li>Pasamos de la posici\u00f3n de ni\u00f1o hacia delante r\u00e1pido y subimos con extensi\u00f3n de codos.<\/li>\n<li>Mant\u00e9n el core activado durante todo el ejercicio y empuja hasta quedarte en posici\u00f3n de plancha. <strong>2 x 10-12 repeticiones.<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/nuP-v026r4U\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 2 (quedan 19)<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<ul>\n<li>Squat profundo y aguanta 3\u201d en la posici\u00f3n.<\/li>\n<li>Recuerda que las rodillas no sobrepasen en exceso de las puntas de los pies.<\/li>\n<li>Espalda recta aunque est\u00e9 inclinada hacia delante, abre el pecho. <strong>2 x 10-12 repeticiones.<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/aQbN9CuSjuY\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<ul>\n<li>Squat profundo + salto.<\/li>\n<li>Recuerda que las rodillas no sobrepasen en exceso de las puntas de los pies.<\/li>\n<li>Espalda recta aunque est\u00e9 inclinada hacia delante, abre el pecho y activa el core en el proceso de salto. <strong>2 x 12-15 repeticiones<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/xrSBH9Yr9u4\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 3 (quedan 18)<\/strong><\/h2>\n<p><strong>Nivel Principiante: 30\u2019 de ejercicio cardiovascular<br \/>\n<\/strong><\/p>\n<p>Te propongo que salgas a <strong>caminar a un ritmo alegre:<\/strong> <span class=\"\" title=\"Editado\">sin paradas, pero sin jadear,<\/span> manteniendo una respiraci\u00f3n constante, sin jadear. Si quieres empezar a correr, te propongo que en estos <strong>30\u2019 combines 3\u2019 caminando + 2\u2019 corriendo.<\/strong><\/p>\n<p><strong>Nivel Medio: 40\u2019 de ejercicio cardiovascular<br \/>\n<\/strong><\/p>\n<p>Te propongo que elijas una de estas opciones: el\u00edptica, bici o correr <strong>a ritmo aer\u00f3bico;<\/strong>&nbsp;es decir, que puedas controlar tu respiraci\u00f3n.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1030\" data-permalink=\"\/es-es\/blogs\/fitness\/21-dias-para-comenzar-el-ano-en-forma\/img_31211\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_31211.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"IMG_3121(1)\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_31211-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_31211.jpg\" class=\"alignnone size-full wp-image-1030\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_31211.jpg\" alt=\"comenzar el a\u00f1o en forma\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_31211.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_31211-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_31211-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto comenzar el a\u00f1o en forma: D\u00cdA 4 (quedan 17)<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<ul>\n<li><strong>Puente de gl\u00fateos<\/strong>, elevaci\u00f3n de cadera hasta buscar una l\u00ednea en diagonal des de las rodillas a los hombros.<\/li>\n<li>Mant\u00e9n el core activado durante todo el ejercicio y empuja con contracci\u00f3n voluntaria de los gl\u00fateos. <strong>2 x 10-12 repeticiones<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/4AMz-1Z8CwU\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<ul>\n<li>Puente de gl\u00fateos, 4 pasos + 4 elevaciones.<\/li>\n<li>Mant\u00e9n el core activado durante todo el ejercicio y empuja con contracci\u00f3n voluntaria de los gl\u00fateos. <strong>2 x 12-15 repeticiones<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/s8EvP9leFIs\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 5 (quedan 16)<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<ul>\n<li>Posici\u00f3n de plancha de antebrazos.<\/li>\n<li>Activa el core, los cu\u00e1driceps y los gl\u00fateos. <strong>2 x 30\u201d aguantando la posici\u00f3n<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/y-y46Ax-Efg\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<p>Plancha de antebrazos con rotaci\u00f3n a ambos lados. <strong>2 x 1\u2019<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/xdD6iaSdXbM\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 6 (quedan 15)<\/strong><\/h2>\n<p><strong>Nivel Principiante: 30\u2019 de ejercicio cardiovascular<br \/>\n<\/strong><\/p>\n<p>Te propongo que salgas a <strong>caminar a un ritmo alegre:<\/strong> <span class=\"\" title=\"Editado\">sin paradas, pero sin jadear,<\/span> manteniendo una respiraci\u00f3n constante, sin jadear. Si quieres empezar a correr, te propongo que en estos <strong>30\u2019 combines 3\u2019 caminando + 2\u2019 corriendo.<\/strong><\/p>\n<p><strong>Nivel Medio: 40\u2019 de ejercicio cardiovascular<br \/>\n<\/strong><\/p>\n<p>Te propongo que elijas una de estas opciones: el\u00edptica, bici o correr. Hoy lo haremos con <strong>cambios de ritmo:<\/strong> puedas calentar los primeros 10\u2019 y despu\u00e9s hacer 3\u2019 a ritmo r\u00e1pido + 2\u2019 a un ritmo de recuperaci\u00f3n. Termina con 5\u2019 suaves.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1031\" data-permalink=\"\/es-es\/blogs\/fitness\/21-dias-para-comenzar-el-ano-en-forma\/img_30241\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_30241.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"IMG_3024(1)\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_30241-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_30241.jpg\" class=\"alignnone wp-image-1031 size-full\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_30241.jpg\" alt=\"comenzar el a\u00f1o en forma\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_30241.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_30241-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_30241-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 7 (quedan 14)<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<ul>\n<li>Baja con la espalda recta hasta tocar con el culo tus talones.<\/li>\n<li>Sube r\u00e1pido activando los gl\u00fateos. <strong>2 x 10-12 repeticiones.<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/bHJnl6-ABWg\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<ul>\n<li><strong>Cu\u00e1driceps exc\u00e9ntrico + peso muerto<\/strong>.<\/li>\n<li>Mant\u00e9n el cuerpo recto e incl\u00ednate hasta que notes que act\u00faan los cu\u00e1driceps.<\/li>\n<li>Segunda posici\u00f3n, flexiona cadera y mant\u00e9n la espalda recta y al subir activa el gl\u00fateo. <strong>2 x 12-15 repeticiones<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/Fo_i2ZdJcx0\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto comenzar el a\u00f1o en forma: D\u00cdA 8 (quedan 13)<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<p>Plancha invertida: mant\u00e9n una l\u00ednea entre tu mu\u00f1eca, codo y hombro, y el cuerpo en diagonal. <strong>2 x 10-12 repeticiones<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/rV79yPkZWbE\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<ul>\n<li><strong>Plancha invertida<\/strong>: mant\u00e9n una l\u00ednea entre tu mu\u00f1eca, codo y hombro.<\/li>\n<li>Baja y sube la cadera hasta llegar a una diagonal. <strong>2 x 12-15 repeticiones.<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/nleXni9cX4s\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 9 (quedan 12)<\/strong><\/h2>\n<p><strong>Nivel Principiante: 35\u2019 de ejercicio cardiovascular<br \/>\n<\/strong><\/p>\n<p>Sal a caminar, busca un sitio que te guste o atr\u00e9vete a descubrir uno nuevo. Si quieres correr, <strong>empieza con 5\u2019 andando y despu\u00e9s sigue con 3\u2019 corriendo + 2\u2019 caminando<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1033\" data-permalink=\"\/es-es\/blogs\/fitness\/21-dias-para-comenzar-el-ano-en-forma\/img_2970\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2970.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"IMG_2970\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2970-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2970.jpg\" class=\"alignnone size-full wp-image-1033\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2970.jpg\" alt=\"comenzar el a\u00f1o en forma\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2970.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2970-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2970-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio: 50\u2019 de ejercicio cardiovascular en progresivo<br \/>\n<\/strong><\/p>\n<p>Empieza a un ritmo de calentamiento y poco a poco aumenta la intensidad, no hace falta que termines a tope.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 10 (quedan 11)<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<ul>\n<li><strong>Plancha + remo con rodillas en el suelo<\/strong>.<\/li>\n<li>Activa el core y sube el codo hasta el cuerpo sin perder la posici\u00f3n. 2 x 30\u201d<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/JxtlZkHM92c\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<ul>\n<li><strong>Plancha + remo<\/strong>.<\/li>\n<li>Activa el gl\u00fateo, cu\u00e1driceps y core y sube el codo hasta el cuerpo sin perder la posici\u00f3n. <strong>2 x 1\u2019<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/EYpeV-9Tde0\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 11 (quedan 10)<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<ul>\n<li><strong>Lunge hacia atr\u00e1s.<\/strong><\/li>\n<li>Recuerda que las rodillas no sobrepasen en exceso de las puntas de los pies.<\/li>\n<li>Espalda recta aunque est\u00e9 inclinada hacia delante<\/li>\n<li>Abre el pecho y activa el core. <strong>2 x 12 repeticiones.<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/X3V_HBPGbig\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<ul>\n<li><strong>Lunge hacia atr\u00e1s con rebote<\/strong>.<\/li>\n<li>Recuerda que las rodillas no sobrepasen en exceso de las puntas de los pies.<\/li>\n<li>Espalda recta aunque est\u00e9 inclinada hacia delante<\/li>\n<li>Abre el pecho y activa el core en el proceso de salto. <strong>2 x 12-15 repeticiones<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/07mE6ybXtmY\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto comenzar el a\u00f1o en forma: D\u00cdA 12 (quedan 9)<\/strong><\/h2>\n<p><strong>Nivel Principiante: 35\u2019 de ejercicio cardiovascular<br \/>\n<\/strong><\/p>\n<p>Caminamos a ritmo alegre. \u00bfPor qu\u00e9 no sales con tu pareja, tus hijos o escuchando m\u00fasica? \u00bfPrefieres correr?, pues hoy toca 35\u2019: empieza con 5\u2019 andando y despu\u00e9s sigue con 3\u2019 corriendo + 2\u2019 caminando.<\/p>\n<p><strong>Nivel Medio: 50\u2019 de ejercicio cardiovascular<\/strong><\/p>\n<p>Sin marcar ritmo:&nbsp; deja fluir tu cuerpo, haz lo que te pida.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1034\" data-permalink=\"\/es-es\/blogs\/fitness\/21-dias-para-comenzar-el-ano-en-forma\/img_2740\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2740.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"IMG_2740\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2740-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2740.jpg\" class=\"alignnone wp-image-1034 size-full\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2740.jpg\" alt=\"comenzar el a\u00f1o en forma\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2740.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2740-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2740-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto comenzar el a\u00f1o en forma: D\u00cdA 13 (quedan 8)<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<ul>\n<li>Plancha de 4 apoyos.<\/li>\n<li>Activa el core y mant\u00e9n la espalda recta durante los 30\u201d. <strong>2 x 30\u201d<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/j4w-wJg3lXo\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<ul>\n<li>Plancha de 4 apoyos.<\/li>\n<li>Activa el core y mant\u00e9n la espalda recta y estira brazo. Toca delante y toca rodilla. <strong>2 x 1\u2019<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/HgrzhMayLS0\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 14 (quedan 7)<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<p>Lunge lateral: apoya toda la planta del pie en el suelo y f\u00edjate en la direcci\u00f3n de las rodillas. <strong>2&#215;10 repeticiones por lado<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/QABjcWoAgyI\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<p>Lunge lateral, 2 normales + 1 profundo. Completa <strong>2&#215;10 secuencias<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/9LeGTmFqf-k\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 15 (quedan 6)<\/strong><\/h2>\n<p><strong>Nivel Principiante: 40\u2019 caminando a un ritmo alegre<br \/>\n<\/strong><\/p>\n<p>Seguro que te est\u00e1s sintiendo cada d\u00eda mejor, hay d\u00edas que cuesta pero cuando terminas de hacer ejercicio est\u00e1s mejor que nunca.<\/p>\n<p>\u00bfQuieres correr? <strong>35\u2019, empieza con 5\u2019 andando y despu\u00e9s sigue con 5\u2019 corriendo + 2\u2019 caminando <\/strong>hasta completar los 35\u2019.<\/p>\n<p><strong>Nivel Medio: 55\u2019 de ejercicio cardiovascular<\/strong><\/p>\n<p>Con cambios de ritmo: calienta y enfr\u00eda 10\u2019, y en los 35\u2019 del medio realiza 2\u2019 a ritmo r\u00e1pido + 1\u2019 a ritmo de recuperaci\u00f3n. Cada d\u00eda te sientes mejor, \u00bfverdad?<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1039\" data-permalink=\"\/es-es\/blogs\/fitness\/21-dias-para-comenzar-el-ano-en-forma\/img_3176\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3176.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"IMG_3176\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3176-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3176.jpg\" class=\"alignnone size-full wp-image-1039\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3176.jpg\" alt=\"comenzar el a\u00f1o en forma\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3176.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3176-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3176-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 16 (quedan 5)<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<ul>\n<li><strong>Plancha + push up con rodillas en el suelo<\/strong>. Pasa de plancha de ante brazos a plancha de manos estirando los brazos uno a uno.<\/li>\n<li>Mant\u00e9n la posici\u00f3n correcta del cuerpo durante todo el ejercicio. <strong>2 x 30\u201d<\/strong><\/li>\n<\/ul>\n<p><strong>&nbsp;<\/strong><\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/duQ3OBP_f_E\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<ul>\n<li>Plancha + push up. Pasa de plancha de ante brazos a plancha de manos estirando los brazos uno a uno.<\/li>\n<li>Mant\u00e9n la posici\u00f3n correcta del cuerpo durante todo el ejercicio. 2 x 1\u2019<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/RxnoH-b8UT4\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 17 (quedan 4)<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<p>Equilibrio, pasa de rodilla alta a estirar-te y paso lateral. <strong>2&#215;8 repeticiones por lado<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/zEOwVDJp3t8\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<p>Equilibrio, pasa de rodilla alta a estirar-te y salto lateral. <strong>2&#215;12 repeticiones por lado.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/JJbIpwerc2g\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 18 (quedan 3)<\/strong><\/h2>\n<p><strong>Nivel Principiante: 40\u2019 caminando a un ritmo alegre<br \/>\n<\/strong><\/p>\n<p>Has llegado hasta aqu\u00ed por m\u00e9ritos propios: seguro que hoy puedes buscar alguna subidita para ponerte a prueba.<\/p>\n<p>\u00bfQuieres correr? <strong>35\u2019, empieza con 5\u2019 andando y despu\u00e9s sigue con 8\u2019 corriendo + 2\u2019 caminando <\/strong>hasta completar los 35\u2019.<\/p>\n<p><strong>Nivel Medio: 55\u2019 de ejercicio cardiovascular<\/strong><\/p>\n<p>\u00bfTienes ganas de ver c\u00f3mo has avanzado? Realiza el ejercicio en progresi\u00f3n: termina a un ritmo elevado, que esos \u00faltimos minutos te cuesten un poco. Acaba con 5\u2019 muy suaves para recuperar el aliento y las pulsaciones.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1038\" data-permalink=\"\/es-es\/blogs\/fitness\/21-dias-para-comenzar-el-ano-en-forma\/img_3071\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3071.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"IMG_3071\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3071-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3071.jpg\" class=\"alignnone wp-image-1038 size-full\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3071.jpg\" alt=\"comenzar el a\u00f1o en forma\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3071.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3071-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_3071-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 19 (quedan 2)<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<p><strong>2 squats + posici\u00f3n de plancha<\/strong>. 2 x 8-10 repeticiones.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/6Yl2g7qrB5s\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<p><strong>4 squats + flexi\u00f3n de brazos<\/strong>. 2 x 12 &#8211; 15 repeticiones.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/nRI3_i5XeZU\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto D\u00cdA 20 (quedan 1)<\/strong><\/h2>\n<p><strong>Nivel Principiante<\/strong><\/p>\n<p>2 aperturas de piernas + 4 rodillas arriba + 4 talones al culo + 4 toques de tal\u00f3n. <strong>2 x 30\u201d<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/uAsly-Saq6o\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio<\/strong><\/p>\n<p>4 jumping jacks + 4 skippings + 4 talones al culo + 4 toques de tal\u00f3n. <strong>2 x 1\u2019<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/NFEFYPfSTb8\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Reto comenzar el a\u00f1o en forma: D\u00cdA 21 (\u00a1Queda el resto del a\u00f1o para seguir haciendo ejercicio!)<\/strong><\/h2>\n<p><strong>Nivel Principiante: 45\u2019<br \/>\n<\/strong><\/p>\n<p>Te propongo que salgas a<strong> disfrutar de un paseo para celebrar que terminas tus 21 d\u00edas de ejercicio consecutivos<\/strong>.<\/p>\n<p>Corredor@s, 40\u2019 combinando caminar y correr como quieras, sintiendo que has mejorado, \u00a1FELICIDADES por haberlo conseguido! Ahora no abandones \u00e9sta rutina: el ejercicio forma parte de tu vida diaria \ud83d\ude09<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Nivel Medio: 55\u2019 de ejercicio cardiovascular<\/strong><\/p>\n<p>Te propongo que para terminar estos 21 d\u00edas hagas 1 hora de ejercicio: por la monta\u00f1a, al lado del mar, con tus hijos, con tu pareja, sol@&#8230; pero disfrutando de haber logrado estos 21 d\u00edas seguidos.<\/p>\n<p>Y lo m\u00e1s importante, espero que te sientas fant\u00e1sticamente BIEN.<\/p>\n<p>\u00a1\u00a1FELICIDADES por haberlo conseguido!!<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1037\" data-permalink=\"\/es-es\/blogs\/fitness\/21-dias-para-comenzar-el-ano-en-forma\/img_2896\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2896.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"IMG_2896\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2896-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2896.jpg\" class=\"alignnone size-full wp-image-1037\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2896.jpg\" alt=\"comenzar el a\u00f1o en forma\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2896.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2896-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2896-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lleg\u00f3 el nuevo a\u00f1o y con \u00e9l, un nuevo prop\u00f3sito: ponerse en forma. adidas y Forum Sport han creado para ti un sencillo plan de entrenamiento: 21 d\u00edas de ejercicio continuado para ayudarte a cumplir tu deseo: \u00bfTe sumas al reto? \ud83d\ude42 Necesitamos adquirir el h\u00e1bito de hacer ejercicio, buscar cosas que nos motiven, y [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/fitness\/21-dias-para-comenzar-el-ano-en-forma\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":602,"featured_media":1045,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"2","ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2],"tags":[],"class_list":{"0":"post-1028","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-entrenamiento"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/01\/IMG_2954.jpg","jetpack_shortlink":"https:\/\/wp.me\/pbQrw6-gA","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/1028","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/users\/602"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/comments?post=1028"}],"version-history":[{"count":13,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/1028\/revisions"}],"predecessor-version":[{"id":5974,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/1028\/revisions\/5974"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media\/1045"}],"wp:attachment":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media?parent=1028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/categories?post=1028"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/tags?post=1028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}