{"id":134,"date":"2025-07-17T09:12:46","date_gmt":"2025-07-17T12:12:46","guid":{"rendered":"https:\/\/esquel.org.ar\/prensa\/?page_id=134"},"modified":"2025-07-17T09:12:46","modified_gmt":"2025-07-17T12:12:46","slug":"estacion-6-senda-aerobica","status":"publish","type":"page","link":"https:\/\/esquel.org.ar\/prensa\/estacion-6-senda-aerobica\/","title":{"rendered":"Estaci\u00f3n 6 \u2013 Senda Aer\u00f3bica"},"content":{"rendered":"\n<p>Circuito Saludable \u2013 Flexibilidad y movilidad<\/p>\n\n\n\n<figure class=\"wp-block-image alignfull size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"2560\" height=\"763\" src=\"https:\/\/esquel.org.ar\/prensa\/wp-content\/uploads\/2025\/07\/estacion_6_web-scaled.png\" alt=\"\" class=\"wp-image-135\" srcset=\"https:\/\/esquel.org.ar\/prensa\/wp-content\/uploads\/2025\/07\/estacion_6_web-scaled.png 2560w, https:\/\/esquel.org.ar\/prensa\/wp-content\/uploads\/2025\/07\/estacion_6_web-300x89.png 300w, https:\/\/esquel.org.ar\/prensa\/wp-content\/uploads\/2025\/07\/estacion_6_web-1024x305.png 1024w, https:\/\/esquel.org.ar\/prensa\/wp-content\/uploads\/2025\/07\/estacion_6_web-768x229.png 768w, https:\/\/esquel.org.ar\/prensa\/wp-content\/uploads\/2025\/07\/estacion_6_web-1536x458.png 1536w, https:\/\/esquel.org.ar\/prensa\/wp-content\/uploads\/2025\/07\/estacion_6_web-2048x611.png 2048w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-left\">\u00bfQu\u00e9 pod\u00e9s trabajar en esta estaci\u00f3n?<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Esta estaci\u00f3n est\u00e1 pensada para <strong>el estiramiento de los m\u00fasculos<\/strong>. <\/p>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Isquiotibiales<\/strong><\/summary>\n<p><strong>Ejercicio:<\/strong> Flexi\u00f3n del tronco hacia el centro y hacia cada pierna<br><strong>Duraci\u00f3n:<\/strong> 3 repeticiones de 15 segundos cada una<br><em>Hacia el centro y hacia cada pierna<\/em><br>\ud83d\udca1 Manten\u00e9 las rodillas levemente flexionadas si sent\u00eds tensi\u00f3n en la zona lumbar. <br>No rebotes: el movimiento debe ser suave y sostenido.<\/p>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Cu\u00e1driceps<\/strong><\/summary>\n<p><strong>Ejercicio:<\/strong> Estiramiento de cu\u00e1driceps de pie<br><strong>Duraci\u00f3n:<\/strong> 3 repeticiones de 15 segundos con cada pierna<br><em>Parado, sosteniendo el pie hacia atr\u00e1s<\/em><br>\ud83d\udca1 Consejo: Sostenete de una superficie firme si perd\u00e9s el equilibrio. <br>Evit\u00e1 arquear la espalda durante el estiramiento.<\/p>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Tr\u00edceps<\/strong><\/summary>\n<p><strong>Ejercicio:<\/strong> Estiramiento por detr\u00e1s de la cabeza<br><strong>Duraci\u00f3n:<\/strong> 3 repeticiones de 15 segundos con cada brazo<br><em>Brazo doblado hacia atr\u00e1s, ayudado con la otra mano<\/em><br>\ud83d\udca1 Consejo: No levantes los hombros al estirar, mantenelos <br>relajados para evitar tensi\u00f3n en el cuello.<\/p>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Hombros<\/strong><\/summary>\n<p><strong>Ejercicio:<\/strong> Cruce del brazo por delante del pecho<br><strong>Duraci\u00f3n:<\/strong> 3 repeticiones de 15 segundos con cada brazo<br><em>Brazo extendido hacia el pecho, sujetado con el opuesto<\/em><br>\ud83d\udca1 Consejo: Evit\u00e1 empujar el brazo con fuerza. El estiramiento debe <br>sentirse pero no doler.<\/p>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Dorsales<\/strong><\/summary>\n<p><strong>Ejercicio:<\/strong> Estiramiento lateral con inclinaci\u00f3n del tronco<br><strong>Duraci\u00f3n:<\/strong> 3 repeticiones de 15 segundos con cada brazo<br>\ud83d\udccd<em>Mano detr\u00e1s de la cabeza, inclinando el torso al costado<\/em><br>\ud83d\udca1 Consejo: Manten\u00e9 las caderas estables y no gires el tronco. <br>El movimiento debe ser solo lateral.<\/p>\n<\/details>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udca7 Record\u00e1:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hidratate<\/strong> antes, durante y despu\u00e9s del ejercicio.<\/li>\n\n\n\n<li><strong>Disfrut\u00e1<\/strong> una alimentaci\u00f3n saludable: frutas, verduras y alimentos frescos.<\/li>\n\n\n\n<li><strong>Cuid\u00e1<\/strong> el medio ambiente: us\u00e1 los cestos y respet\u00e1 la naturaleza.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83c\udf4e Disfrut\u00e1 comiendo rico y sano<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eleg\u00ed alimentos frescos y naturales (sin aditivos, conservantes ni sal).<\/li>\n\n\n\n<li>Prefer\u00ed alimentos livianos (sin az\u00facar o grasas a\u00f1adidas).<\/li>\n\n\n\n<li>Inclu\u00ed variedad de frutas, vegetales y legumbres.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83c\udf31 Cuidemos el medio ambiente<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Si disfrut\u00e1s de esta senda, ayudanos a cuidarla:<\/li>\n\n\n\n<li>\ud83d\uddd1\ufe0f Us\u00e1 los cestos de residuos.<\/li>\n\n\n\n<li>\ud83c\udf3f Respet\u00e1 plantas y animales.<\/li>\n\n\n\n<li>\ud83d\udeb6 Dej\u00e1 solo tus huellas.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Circuito Saludable \u2013 Flexibilidad y movilidad \u00bfQu\u00e9 pod\u00e9s trabajar en esta estaci\u00f3n? Esta estaci\u00f3n est\u00e1 pensada para el estiramiento de [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"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-134","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages\/134","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=134"}],"version-history":[{"count":1,"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages\/134\/revisions"}],"predecessor-version":[{"id":136,"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages\/134\/revisions\/136"}],"wp:attachment":[{"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/media?parent=134"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}