{"id":95,"date":"2025-07-16T10:48:20","date_gmt":"2025-07-16T13:48:20","guid":{"rendered":"https:\/\/esquel.org.ar\/prensa\/?page_id=95"},"modified":"2025-07-17T08:24:04","modified_gmt":"2025-07-17T11:24:04","slug":"estacion-1-senda-aerobica","status":"publish","type":"page","link":"https:\/\/esquel.org.ar\/prensa\/estacion-1-senda-aerobica\/","title":{"rendered":"Estaci\u00f3n 1 \u2013 Senda Aer\u00f3bica"},"content":{"rendered":"\n<p>Circuito Saludable \u2013 M\u00fasculos Inferiores<\/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_1_web-1-scaled.png\" alt=\"\" class=\"wp-image-103\" srcset=\"https:\/\/esquel.org.ar\/prensa\/wp-content\/uploads\/2025\/07\/estacion_1_web-1-scaled.png 2560w, https:\/\/esquel.org.ar\/prensa\/wp-content\/uploads\/2025\/07\/estacion_1_web-1-300x89.png 300w, https:\/\/esquel.org.ar\/prensa\/wp-content\/uploads\/2025\/07\/estacion_1_web-1-1024x305.png 1024w, https:\/\/esquel.org.ar\/prensa\/wp-content\/uploads\/2025\/07\/estacion_1_web-1-768x229.png 768w, https:\/\/esquel.org.ar\/prensa\/wp-content\/uploads\/2025\/07\/estacion_1_web-1-1536x458.png 1536w, https:\/\/esquel.org.ar\/prensa\/wp-content\/uploads\/2025\/07\/estacion_1_web-1-2048x611.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 fortalecer los <strong>m\u00fasculos inferiores<\/strong> como gl\u00fateos, muslos y pantorrillas. Eleg\u00ed el ejercicio que mejor se adapte a tu nivel de actividad f\u00edsica.<\/p>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Nivel 1: Sedentario<\/summary>\n<p><strong>Si hac\u00e9s poca actividad f\u00edsica o ten\u00e9s factores de riesgo.<\/strong><br><strong>Ejercicio recomendado:<\/strong> Sentadillas<br><strong>Repeticiones:<\/strong> 3 series de 10 repeticiones<br>\ud83d\udca1 Consejo: Hacelas despacio, con la espalda recta y sin forzar.<\/p>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Nivel 2: No sedentario<\/summary>\n<p><strong>Si realiz\u00e1s actividad f\u00edsica suave y no ten\u00e9s factores de riesgo.<\/strong><br><strong>Ejercicio recomendado:<\/strong> Estocadas<br><strong>Repeticiones:<\/strong> 3 series de 15 repeticiones<br>\ud83d\udca1 Consejo: Asegurate de que la rodilla delantera no sobrepase la punta del pie.<\/p>\n<\/details>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Nivel 3: Atl\u00e9tico<\/summary>\n<p><strong>Si ten\u00e9s buen estado f\u00edsico y hac\u00e9s ejercicio regularmente.<\/strong><br><strong>Ejercicio recomendado:<\/strong> Saltos<br><strong>Repeticiones:<\/strong> 3 series de 12 repeticiones<br>\ud83d\udca1 Consejo: Us\u00e1 las piernas para impulsarte y ca\u00e9 suavemente con las rodillas semiflexionadas.<\/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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Circuito Saludable \u2013 M\u00fasculos Inferiores \u00bfQu\u00e9 pod\u00e9s trabajar en esta estaci\u00f3n? Esta estaci\u00f3n est\u00e1 pensada para fortalecer los m\u00fasculos inferiores [&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-95","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages\/95","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=95"}],"version-history":[{"count":13,"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages\/95\/revisions"}],"predecessor-version":[{"id":137,"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/pages\/95\/revisions\/137"}],"wp:attachment":[{"href":"https:\/\/esquel.org.ar\/prensa\/wp-json\/wp\/v2\/media?parent=95"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}