{"id":9787,"date":"2019-09-17T08:51:40","date_gmt":"2019-09-17T06:51:40","guid":{"rendered":"\/es-es\/blogs\/running\/?p=9787"},"modified":"2025-01-20T15:39:12","modified_gmt":"2025-01-20T14:39:12","slug":"nueve-ejercicios-para-fortalecer-gluteos","status":"publish","type":"post","link":"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/","title":{"rendered":"\u00a19 ejercicios para fortalecer gl\u00fateos!"},"content":{"rendered":"<p>Los<strong> gl\u00fateos<\/strong> son un <strong>grupo muscular<\/strong> muy poderoso que rigen gran parte de nuestros esfuerzos y movimientos. En el caso de los\/las runners, trabajar este grupo de m\u00fasculos es clave, aunque en ocasiones se nos olvide.&nbsp; Afortunadamente, aqu\u00ed estamos nosotros \ud83d\ude09 para record\u00e1rtelo y recomendarte estos&nbsp;<strong>9 sencillos ejercicios para fortalecer gl\u00fateos<\/strong>.<\/p>\n<p><!--more--><\/p>\n<p>Partimos de la base de que la musculatura gl\u00fatea no es un m\u00fasculo, sino tres. &nbsp;Y partiendo de la parte m\u00e1s superficial a la m\u00e1s profunda, el desglose del m\u00fasculo quedar\u00eda as\u00ed:<\/p>\n<ul>\n<li><strong>Gl\u00fateo mayor<\/strong><\/li>\n<li><strong>Gl\u00fateo medio<\/strong>&nbsp;<\/li>\n<li><strong>Gl\u00fateo menor<\/strong><\/li>\n<\/ul>\n<p>Cuando corremos, los gl\u00fateos mantienen nuestro nivel de pelvis, extienden nuestra cadera, nos impulsan hacia adelante y mantienen nuestras <strong>piernas, pelvis y torso alineados<\/strong>. As\u00ed que cuando nuestros gl\u00fateos est\u00e1n d\u00e9biles, toda la cadena cin\u00e9tica se interrumpe.<\/p>\n<p>Cuando hablamos de fortalecer gl\u00fateos, lo habitual es pensar en las sentadillas, pero hay muchas otras rutinas y ejercicios que nos permiten trabajar la zona sin caer en el aburrimiento.<\/p>\n<p>\u00daltimamente todo el mundo -nosotros tambi\u00e9n- ha hecho hincapi\u00e9 en&nbsp;<a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/running\/diez-ejercicios-para-trabajar-el-core-de-forma-mas-eficaz\/\" target=\"_blank\" rel=\"noopener\"><em><strong>&#8220;trabajar el core&#8221;<\/strong><\/em><\/a> ; y las\/los runners hemos a\u00f1adido ejercicios que fortalecen abdominales y lumbares en nuestras rutinas. Pero estos ejercicios hacen poco por los m\u00fasculos que rodean la pelvis:&nbsp;<strong>los gl\u00fateos son muchas veces olvidados y son vitales<\/strong>.<\/p>\n<p>Por eso queremos proponerte algunos ejercicios espec\u00edficos para tonificar y fortalecer gl\u00fateos. <strong>Te recomendamos hacer dos o tres vueltas dos veces a la semana<\/strong>&#8230;<\/p>\n<h2>\u00a19 ejercicios para fortalecer gl\u00fateos!<\/h2>\n<p>&nbsp;<\/p>\n<h3><strong>Ejercicio 1: PUENTE<\/strong><\/h3>\n<ul>\n<li>Tumbada <strong>boca arriba<\/strong>, con las <strong>rodillas flexionadas<\/strong> y las plantas de los pies apoyadas en el suelo, <strong>eleva las caderas<\/strong> tan alto como puedas contrayendo los gl\u00fateos.<\/li>\n<li>Es importante que la <strong>bajada<\/strong> sea <strong>lenta y controlada<\/strong>, sin que los gl\u00fateos lleguen a tocar el suelo.<\/li>\n<li>Realiza <strong>12 repeticiones<\/strong>.<\/li>\n<\/ul>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9791\" data-permalink=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/puente\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente.jpg\" data-orig-size=\"800,533\" 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=\"Puente\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-300x200.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente.jpg\" class=\"alignnone wp-image-9791 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente.jpg\" alt=\"fortalecer gl\u00fateos\" width=\"800\" height=\"533\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-300x200.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>_____________________________________________________________________________________________<\/p>\n<h3><strong>Ejercicio 2: PUENTE CON TALONES<\/strong><\/h3>\n<ul>\n<li>Misma mec\u00e1nica y posici\u00f3n que el ejercicio anterior pero <strong>en vez de plantar el pie completamente en el suelo, apoya solo los talones<\/strong>.<\/li>\n<li>Haz <strong>10 repeticiones<\/strong>.<\/li>\n<\/ul>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-talones.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9794\" data-permalink=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/puente-con-talones\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-talones.jpg\" data-orig-size=\"800,533\" 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=\"Puente con talones\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-talones-300x200.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-talones.jpg\" class=\"alignnone wp-image-9794 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-talones.jpg\" alt=\"fortalecer gl\u00fateos\" width=\"800\" height=\"533\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-talones.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-talones-300x200.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-talones-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>_____________________________________________________________________________________________<\/p>\n<h3><strong>Ejercicio 3: PUENTE CON UNA PIERNA<\/strong><\/h3>\n<ul>\n<li><strong>Parte de la posici\u00f3n inicial del puente<\/strong> y antes de elevar las caderas hacia el cielo, <strong>estira una pierna<\/strong>.<\/li>\n<li><strong>Tensa el abdomen<\/strong> y empuja con el otro pie en el suelo, subiendo ahora s\u00ed las caderas. La pierna estirada no debe sobrepasar la referencia del cuadricpes de la otra.<\/li>\n<li><strong>Retoma la posici\u00f3n de inicio<\/strong> y repite el movimiento.<\/li>\n<li>Realiza <strong>8 repeticiones<\/strong> y cambia de pierna.<\/li>\n<\/ul>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9795\" data-permalink=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/puente-con-una-pierna\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna.jpg\" data-orig-size=\"1250,832\" 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=\"Puente con una pierna\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna-300x200.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna-1024x682.jpg\" class=\"alignnone wp-image-9795\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna-1024x682.jpg\" alt=\"fortalecer gl\u00fateos\" width=\"721\" height=\"459\"><\/a><\/p>\n<p>____________________________________________________________________________________________<\/p>\n<h3><strong>Ejercicio 4: PATADA DE GL\u00daTEO HACIA ARRIBA<\/strong><\/h3>\n<ul>\n<li>En <strong>cuadrupedia<\/strong>, con rodillas y manos en el suelo y abdomen contra\u00eddo, levanta la pierna derecha a la altura de la cadera, manteniendo la <strong>rodilla flexionada<\/strong> y el <strong>pie hacia arriba<\/strong>.<\/li>\n<li>La pierna debe formar un <strong>\u00e1ngulo de 90\u00ba<\/strong>.<\/li>\n<li>Realiza <strong>8 repeticiones<\/strong> y cambia de pierna.<\/li>\n<\/ul>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-hacia-arriba.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9796\" data-permalink=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/patada-del-gluteo-hacia-arriba\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-hacia-arriba.jpg\" data-orig-size=\"800,533\" 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=\"Patada del gluteo hacia arriba\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-hacia-arriba-300x200.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-hacia-arriba.jpg\" class=\"alignnone wp-image-9796 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-hacia-arriba.jpg\" alt=\"fortalecer gl\u00fateos\" width=\"800\" height=\"533\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-hacia-arriba.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-hacia-arriba-300x200.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-hacia-arriba-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>__________________________________________________________________________________________<\/p>\n<h3><strong>Ejercicio 5: PATADA DE GL\u00daTEO LATERAL<\/strong><\/h3>\n<ul>\n<li><strong>Misma posici\u00f3n inicial<\/strong> que la patada de gl\u00fateo anterior pero, en esta ocasi\u00f3n, <strong>eleva la pierna lateralmente<\/strong> manteniendo el \u00e1ngulo de 90\u00ba.<\/li>\n<li>Realiza <strong>8 repeticiones<\/strong> y cambia de pierna.<\/li>\n<\/ul>\n<p>&nbsp;<a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-lateral-1.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9802\" data-permalink=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/patada-del-gluteo-lateral-2\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-lateral-1.jpg\" data-orig-size=\"800,533\" 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=\"Patada del gluteo lateral\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-lateral-1-300x200.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-lateral-1.jpg\" class=\"alignnone wp-image-9802\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-lateral-1.jpg\" alt=\"fortalecer gl\u00fateos\" width=\"724\" height=\"461\"><\/a><\/p>\n<p>_____________________________________________________________________________________________<\/p>\n<h3><strong>Ejercicio 6: APERTURA LATERAL<\/strong><\/h3>\n<ul>\n<li><strong>Recostada<\/strong> de lado, <strong>apoya el codo y reposa la cabeza en la mano<\/strong>; la mano contraria apoyada delante del cuerpo con la palma en el suelo, justo delante del abdomen.<\/li>\n<li><strong>Eleva<\/strong> de forma controlada <strong>la pierna que permanece arriba<\/strong>, dejando la otra estirada en el suelo.<\/li>\n<li>Vuelve a la posici\u00f3n inicial y <strong>repite 10 veces<\/strong> antes de cambiar de pierna.<\/li>\n<\/ul>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-lateral.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9797\" data-permalink=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/patada-del-gluteo-lateral\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-lateral.jpg\" data-orig-size=\"800,533\" 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=\"Patada del gluteo lateral\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-lateral-300x200.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-lateral.jpg\" class=\"alignnone wp-image-9797\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Patada-del-gluteo-lateral.jpg\" alt=\"fortalecer gl\u00fateos\" width=\"723\" height=\"462\"><\/a><\/p>\n<p>_____________________________________________________________________________________________<\/p>\n<h3><strong>Ejercicio 7: APERTURA LATERAL 90\u00ba<\/strong><\/h3>\n<ul>\n<li><strong>Misma posici\u00f3n inicial<\/strong> que la anterior, pero en este caso <strong>dobla las piernas de manera que forme un \u00e1ngulo recto con respecto a tu cuerpo<\/strong> y, desde esta postura, eleva la pierna superior.<\/li>\n<li>Vuelve a la posici\u00f3n inicial y <strong>repite 10 veces<\/strong> antes de cambiar de pierna.<\/li>\n<\/ul>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-lateral-90.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9798\" data-permalink=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/apertura-lateral-90\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-lateral-90.jpg\" data-orig-size=\"800,533\" 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=\"Apertura lateral 90\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-lateral-90-300x200.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-lateral-90.jpg\" class=\"alignnone wp-image-9798 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-lateral-90.jpg\" alt=\"fortalecer gl\u00fateos\" width=\"800\" height=\"533\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-lateral-90.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-lateral-90-300x200.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-lateral-90-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>____________________________________________________________________________________________<\/p>\n<h3><strong>Ejercicio 8: APERTURA MARIPOSA<\/strong><\/h3>\n<ul>\n<li>Repetimos la posici\u00f3n inicial de la <strong>apertura lateral 90\u00ba<\/strong> pero en este caso la pierna superior se abre, tomando como centro la rodilla, sin despegar un pie de otro.<\/li>\n<li>Vuelve a la posici\u00f3n inicial y <strong>repite 10 veces<\/strong> antes de cambiar de pierna.<\/li>\n<\/ul>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-mariposa.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9799\" data-permalink=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/apertura-mariposa\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-mariposa.jpg\" data-orig-size=\"800,533\" 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=\"Apertura mariposa\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-mariposa-300x200.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-mariposa.jpg\" class=\"alignnone wp-image-9799 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-mariposa.jpg\" alt=\"fortalecer gl\u00fateos\" width=\"800\" height=\"533\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-mariposa.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-mariposa-300x200.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Apertura-mariposa-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>_____________________________________________________________________________________________<\/p>\n<h3><strong>Ejercicio 9: ABERTURA PIERNA CONTRARIA<\/strong><\/h3>\n<ul>\n<li>\u00daltimo ejercicio con la <strong>posici\u00f3n inicial de la apertura lateral<\/strong> donde la pierna superior se cruza delante de la inferior apoyando la planta del pie en el suelo.<\/li>\n<li><strong>Levanta<\/strong> ligeramente la <strong>pierna inferior recta<\/strong> y vuelve a la posici\u00f3n inicial.<\/li>\n<li>Haz <strong>12 repeticiones<\/strong> y cambia de pierna.<\/li>\n<\/ul>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna-1.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9800\" data-permalink=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/puente-con-una-pierna-2\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna-1.jpg\" data-orig-size=\"1250,832\" 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=\"Puente con una pierna\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna-1-300x200.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna-1-1024x682.jpg\" class=\"alignnone wp-image-9800\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna-1-1024x682.jpg\" alt=\"fortalecer gl\u00fateos\" width=\"729\" height=\"485\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna-1-1024x682.jpg 1024w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna-1-300x200.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna-1-768x511.jpg 768w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna-1-800x532.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/Puente-con-una-pierna-1.jpg 1250w\" sizes=\"auto, (max-width: 729px) 100vw, 729px\" \/><\/a><\/p>\n<p>_____________________________________________________________________________________________<\/p>\n<h2>&nbsp;<\/h2>\n<h2><strong>Material para hacer tus ejercicios de tonificaci\u00f3n<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p><strong><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-SUJETADORES-DEPORTIVOS-HERO-STRAPPY-BRA-PAD-NE-545596.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9865\" data-permalink=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/reebok-sujetadores-deportivos-hero-strappy-bra-pad-ne-545596\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-SUJETADORES-DEPORTIVOS-HERO-STRAPPY-BRA-PAD-NE-545596.jpg\" data-orig-size=\"1000,1000\" 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=\"REEBOK SUJETADORES DEPORTIVOS HERO STRAPPY BRA PAD NE-545596\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-SUJETADORES-DEPORTIVOS-HERO-STRAPPY-BRA-PAD-NE-545596-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-SUJETADORES-DEPORTIVOS-HERO-STRAPPY-BRA-PAD-NE-545596.jpg\" class=\"alignleft wp-image-9865\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-SUJETADORES-DEPORTIVOS-HERO-STRAPPY-BRA-PAD-NE-545596-150x150.jpg\" alt=\"fortalecer gl\u00fateos\" width=\"150\" height=\"150\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-SUJETADORES-DEPORTIVOS-HERO-STRAPPY-BRA-PAD-NE-545596-150x150.jpg 150w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-SUJETADORES-DEPORTIVOS-HERO-STRAPPY-BRA-PAD-NE-545596-300x300.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-SUJETADORES-DEPORTIVOS-HERO-STRAPPY-BRA-PAD-NE-545596-768x768.jpg 768w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-SUJETADORES-DEPORTIVOS-HERO-STRAPPY-BRA-PAD-NE-545596-400x400.jpg 400w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-SUJETADORES-DEPORTIVOS-HERO-STRAPPY-BRA-PAD-NE-545596-800x800.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-SUJETADORES-DEPORTIVOS-HERO-STRAPPY-BRA-PAD-NE-545596-125x125.jpg 125w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-SUJETADORES-DEPORTIVOS-HERO-STRAPPY-BRA-PAD-NE-545596-600x600.jpg 600w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-SUJETADORES-DEPORTIVOS-HERO-STRAPPY-BRA-PAD-NE-545596.jpg 1000w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>Sujetador REEBOK HERO STRAPPY PAD NE<\/strong><br \/>\nTop deportivo para actividades de impacto medio. Muy favorecedor, con tirantes dobles y copas extra\u00edbles a tu elecci\u00f3n. La parte posterior de tejido de malla para favorecer la ventilaci\u00f3n.&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong><strong><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/camiseta-reebook-running-mujer.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9864\" data-permalink=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/camiseta-reebook-running-mujer\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/camiseta-reebook-running-mujer.jpg\" data-orig-size=\"1000,1000\" 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=\"camiseta-reebook-running-mujer\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/camiseta-reebook-running-mujer-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/camiseta-reebook-running-mujer.jpg\" class=\"alignleft wp-image-9864 size-thumbnail\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/camiseta-reebook-running-mujer-150x150.jpg\" alt=\"fortalecer gl\u00fateos\" width=\"150\" height=\"150\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/camiseta-reebook-running-mujer-150x150.jpg 150w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/camiseta-reebook-running-mujer-300x300.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/camiseta-reebook-running-mujer-768x768.jpg 768w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/camiseta-reebook-running-mujer-400x400.jpg 400w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/camiseta-reebook-running-mujer-800x800.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/camiseta-reebook-running-mujer-125x125.jpg 125w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/camiseta-reebook-running-mujer-600x600.jpg 600w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/camiseta-reebook-running-mujer.jpg 1000w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/strong><\/strong><\/p>\n<p><strong><strong>Camiseta REEBOK WOR SUPREMIUM 2.0 TEE BL<br \/>\n<\/strong><\/strong><br \/>\nCamiseta mujer manga corta ideal para la pr\u00e1ctica de actividades deportivas.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><strong><strong><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/mallas-reebook.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9863\" data-permalink=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/mallas-reebook\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/mallas-reebook.jpg\" data-orig-size=\"1000,1000\" 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=\"mallas- reebok\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/mallas-reebook-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/mallas-reebook.jpg\" class=\"alignleft wp-image-9863 size-thumbnail\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/mallas-reebook-150x150.jpg\" alt=\"fortalecer gl\u00fateos\" width=\"150\" height=\"150\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/mallas-reebook-150x150.jpg 150w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/mallas-reebook-300x300.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/mallas-reebook-768x768.jpg 768w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/mallas-reebook-400x400.jpg 400w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/mallas-reebook-800x800.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/mallas-reebook-125x125.jpg 125w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/mallas-reebook-600x600.jpg 600w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/mallas-reebook.jpg 1000w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>Mallas REEBOK LM LUX TIGHT 2.0 NE<\/strong><\/strong><\/strong><\/p>\n<p>Leggins con costuras planas y cintura ancha con refuerzo para evitar los roces y ofrecer un ajuste perfecto en cada movimiento. Ofrecen una gran transpirabilidad para que mejores tu rendimiento, gracias a la tecnolog\u00eda de gesti\u00f3n de la humedad Speedwick .<\/p>\n<p>&nbsp;<\/p>\n<p><strong><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-ZAPATILLAS-FITNESS-MUJER-SPEED-TR-FLEXWEAVE-W-478758.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9866\" data-permalink=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/reebok-zapatillas-fitness-mujer-speed-tr-flexweave-w-478758\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-ZAPATILLAS-FITNESS-MUJER-SPEED-TR-FLEXWEAVE-W-478758.jpg\" data-orig-size=\"1000,1000\" 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=\"REEBOK ZAPATILLAS FITNESS MUJER SPEED TR FLEXWEAVE W-478758\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-ZAPATILLAS-FITNESS-MUJER-SPEED-TR-FLEXWEAVE-W-478758-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-ZAPATILLAS-FITNESS-MUJER-SPEED-TR-FLEXWEAVE-W-478758.jpg\" class=\"alignleft wp-image-9866 size-thumbnail\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-ZAPATILLAS-FITNESS-MUJER-SPEED-TR-FLEXWEAVE-W-478758-150x150.jpg\" alt=\"fortalecer gl\u00fateos\" width=\"150\" height=\"150\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-ZAPATILLAS-FITNESS-MUJER-SPEED-TR-FLEXWEAVE-W-478758-150x150.jpg 150w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-ZAPATILLAS-FITNESS-MUJER-SPEED-TR-FLEXWEAVE-W-478758-300x300.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-ZAPATILLAS-FITNESS-MUJER-SPEED-TR-FLEXWEAVE-W-478758-768x768.jpg 768w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-ZAPATILLAS-FITNESS-MUJER-SPEED-TR-FLEXWEAVE-W-478758-400x400.jpg 400w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-ZAPATILLAS-FITNESS-MUJER-SPEED-TR-FLEXWEAVE-W-478758-800x800.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-ZAPATILLAS-FITNESS-MUJER-SPEED-TR-FLEXWEAVE-W-478758-125x125.jpg 125w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-ZAPATILLAS-FITNESS-MUJER-SPEED-TR-FLEXWEAVE-W-478758-600x600.jpg 600w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/REEBOK-ZAPATILLAS-FITNESS-MUJER-SPEED-TR-FLEXWEAVE-W-478758.jpg 1000w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>Zapatillas REEBOK SPEED TR FLEXWEAVE<\/strong><\/p>\n<p>Zapatillas de entrenamiento, ideales para las sesiones de gimnasio. Ligeras, c\u00f3modas y con suela completa de caucho de gran durabilidad. (Precio: 89,95 \u20ac)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00bfIncluyes en tu rutina estos ejercicios para fortalecer gl\u00fateos? <\/strong><\/p>\n<p><strong>\u00a1Empieza a entrenar tus gl\u00fateos y nota la diferencia!&nbsp; \ud83d\ude42<br \/>\n<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Los gl\u00fateos son un grupo muscular muy poderoso que rigen gran parte de nuestros esfuerzos y movimientos. En el caso de los\/las runners, trabajar este grupo de m\u00fasculos es clave, aunque en ocasiones se nos olvide.&nbsp; Afortunadamente, aqu\u00ed estamos nosotros \ud83d\ude09 para record\u00e1rtelo y recomendarte estos&nbsp;9 sencillos ejercicios para fortalecer gl\u00fateos. [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/running\/nueve-ejercicios-para-fortalecer-gluteos\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":9852,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"3","_mi_skip_tracking":false,"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":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[3],"tags":[],"class_list":{"0":"post-9787","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-entrenamiento"},"jetpack_publicize_connections":[],"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2019\/09\/ejercicios-fortalecer-gl\u00fateos-2.jpg","jetpack_shortlink":"https:\/\/wp.me\/p6LYZF-2xR","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts\/9787","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/comments?post=9787"}],"version-history":[{"count":68,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts\/9787\/revisions"}],"predecessor-version":[{"id":23407,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts\/9787\/revisions\/23407"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/media\/9852"}],"wp:attachment":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/media?parent=9787"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/categories?post=9787"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/tags?post=9787"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}