{"id":130,"date":"2025-07-17T08:56:30","date_gmt":"2025-07-17T11:56:30","guid":{"rendered":"https:\/\/esquel.org.ar\/prensa\/?page_id=130"},"modified":"2025-07-17T08:56:30","modified_gmt":"2025-07-17T11:56:30","slug":"estacion-5-senda-aerobica","status":"publish","type":"page","link":"https:\/\/esquel.org.ar\/prensa\/estacion-5-senda-aerobica\/","title":{"rendered":"Estaci\u00f3n 5 \u2013 Senda Aer\u00f3bica"},"content":{"rendered":"\n

Circuito Saludable \u2013 Fuerza de b\u00edceps (miembros superiores)<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\u00bfQu\u00e9 pod\u00e9s trabajar en esta estaci\u00f3n?<\/h3>\n\n\n\n

Esta estaci\u00f3n est\u00e1 pensada para fortalecer b\u00edceps, <\/strong>brazos y hombros. Eleg\u00ed el ejercicio que mejor se adapte a tu nivel de actividad f\u00edsica.<\/p>\n\n\n\n

Nivel 1: Sedentario<\/summary>\n

Poca actividad f\u00edsica con factores de riesgo<\/strong><\/p>\n\n\n\n

Ejercicio:<\/strong> Tracci\u00f3n en barra baja (1 metro de altura)
Duraci\u00f3n:<\/strong> 3 series de 8 repeticiones
Barra baja: 1 m<\/em>
\ud83d\udca1 Manten\u00e9 los pies apoyados en el suelo o una superficie estable para controlar
mejor el movimiento y reducir el esfuerzo inicial.<\/p>\n<\/details>\n\n\n\n

Nivel 2: No sedentario<\/summary>\n

Actividad f\u00edsica suave sin factores de riesgo<\/strong><\/p>\n\n\n\n

Ejercicio:<\/strong> Tracci\u00f3n en barra media (1,30 m de altura)
Duraci\u00f3n:<\/strong> 3 series de 8 repeticiones
Barra media: 1,30 m<\/em>
\ud83d\udca1 Consejo: Activ\u00e1 el abdomen durante el ejercicio para mejorar
la postura y proteger la zona lumbar.<\/p>\n<\/details>\n\n\n\n

Nivel 3: Atl\u00e9tico<\/summary>\n

Actividad f\u00edsica suave sin factores de riesgo<\/strong><\/p>\n\n\n\n

Ejercicio:<\/strong> Dominadas en barra alta (2,50 m de altura)
Duraci\u00f3n:<\/strong> 3 series de 8 repeticiones
Barra alta: 2,50 m<\/em>
\ud83d\udca1 Us\u00e1 el agarre completo (pulgar por debajo de la barra) para mayor seguridad y
trabaj\u00e1 el movimiento de forma controlada, evitando impulsos.<\/p>\n<\/details>\n\n\n\n

\n\n\n\n

\ud83d\udca7 Record\u00e1:<\/h3>\n\n\n\n
    \n
  • Hidratate<\/strong> antes, durante y despu\u00e9s del ejercicio.<\/li>\n\n\n\n
  • Disfrut\u00e1<\/strong> una alimentaci\u00f3n saludable: frutas, verduras y alimentos frescos.<\/li>\n\n\n\n
  • Cuid\u00e1<\/strong> el medio ambiente: us\u00e1 los cestos y respet\u00e1 la naturaleza.<\/li>\n<\/ul>\n\n\n\n
    \n\n\n\n

    \ud83c\udf4e Disfrut\u00e1 comiendo rico y sano<\/h3>\n\n\n\n
      \n
    • Eleg\u00ed alimentos frescos y naturales (sin aditivos, conservantes ni sal).<\/li>\n\n\n\n
    • Prefer\u00ed alimentos livianos (sin az\u00facar o grasas a\u00f1adidas).<\/li>\n\n\n\n
    • Inclu\u00ed variedad de frutas, vegetales y legumbres.<\/li>\n<\/ul>\n\n\n\n
      \n\n\n\n

      \ud83c\udf31 Cuidemos el medio ambiente<\/h3>\n\n\n\n
        \n
      • Si disfrut\u00e1s de esta senda, ayudanos a cuidarla:<\/li>\n\n\n\n
      • \ud83d\uddd1\ufe0f Us\u00e1 los cestos de residuos.<\/li>\n\n\n\n
      • \ud83c\udf3f Respet\u00e1 plantas y animales.<\/li>\n\n\n\n
      • \ud83d\udeb6 Dej\u00e1 solo tus huellas.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

        Circuito Saludable \u2013 Fuerza de b\u00edceps (miembros superiores) \u00bfQu\u00e9 pod\u00e9s trabajar en esta estaci\u00f3n? Esta estaci\u00f3n est\u00e1 pensada para fortalecer […]<\/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":"default","site-content-layout":"","ast-site-content-layout":"default","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":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-130","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages\/130","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/comments?post=130"}],"version-history":[{"count":1,"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages\/130\/revisions"}],"predecessor-version":[{"id":133,"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages\/130\/revisions\/133"}],"wp:attachment":[{"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/media?parent=130"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}