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Ayudan a fortalecer la parte inferior del cuerpo, mejoran la estabilidad del núcleo y aumentan la potencia general. También mejoran la movilidad en las caderas y los tobillos, siendo un ejercicio fundamental para la fuerza y la condición física general.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"¿Cuál es la diferencia entre los diferentes tipos de sentadillas?","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Sentadillas traseras:","type":"text","marks":[{"type":"bold"}]},{"text":" Trabajan los cuádriceps, glúteos e isquiotibiales para una fuerza total en las piernas.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Sentadillas frontales:","type":"text","marks":[{"type":"bold"}]},{"text":" Enfocadas en los cuádriceps y el núcleo, mejoran la postura y la potencia de las piernas.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Sentadillas búlgaras divididas:","type":"text","marks":[{"type":"bold"}]},{"text":" Ideales para la fuerza unilateral de las piernas y el equilibrio.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Sentadillas sumo:","type":"text","marks":[{"type":"bold"}]},{"text":" Trabajan los muslos internos y los glúteos con una postura amplia para variar.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Sentadillas con mancuerna (Goblet squats):","type":"text","marks":[{"type":"bold"}]},{"text":" Ideales para principiantes, centrándose en la forma y la fuerza del tren inferior.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Cada variación de sentadilla trabaja diferentes músculos y ofrece beneficios únicos para el día de piernas.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"92205d77-b5ce-4030-aaa5-ad360febf997","color":"black","component":"backgroundColor","colorOverride":{"_uid":"e6f0fded-b48c-4a64-905a-62bf27fa1fe9","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"63fc4386-0414-48aa-b0ca-cf45c5504043","columns":[{"tag":[],"_uid":"78517f4d-deb5-4bdc-8741-6a06ae6301e5","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"ebe5fd2f-934f-42d0-9fa4-d9166373461f","size":"cover","image":{"id":17673578,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/2b2034d841/hip-thrust.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"cover","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"9bd8b702-0bb5-4fff-a424-188a18153edc","links":[],"caption":[],"heading":[{"_uid":"5a8c8410-4701-412a-8cb7-937860952549","text":"Empuje de cadera","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"bb44897f-681e-4183-814b-60169c233a35","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Elige entre 3 series x 6 repeticiones o 5 series x 5 repeticiones","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Cómo realizar hip thrusts:","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Siéntate en el suelo con la parte superior de la espalda contra un banco y la barra sobre las caderas.","type":"text"},{"type":"hard_break"},{"text":"Empuja hacia abajo a través de los talones y levanta las caderas hasta que tus muslos estén paralelos al suelo.","type":"text"},{"type":"hard_break"},{"text":"Aprieta los glúteos en la parte superior y baja las caderas.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"¿Para qué sirven los hip thrusts?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Los hip thrusts son muy efectivos para activar los glúteos, mejorar la fuerza del tren inferior, la potencia y la movilidad de la cadera. También activan los isquiotibiales y el core, lo que los hace excelentes para mejorar la postura y el rendimiento atlético, especialmente en movimientos que requieren extensión de cadera, como correr y saltar.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"¿Qué variaciones de hip thrusts existen?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Puedes probar hip thrusts con una sola pierna o añadir bandas de resistencia para mayor intensidad y activación de los glúteos.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Errores comunes al hacer hip thrusts:","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Evita arquear la parte baja de la espalda o no extender completamente las caderas en la parte superior, ya que esto limita la activación de los glúteos y puede tensar la columna. La forma adecuada es clave.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"199d038d-6fca-49b7-b1cc-a465eb65b283","color":"black","component":"backgroundColor","colorOverride":{"_uid":"e6f0fded-b48c-4a64-905a-62bf27fa1fe9","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"002232b1-6d4d-4cb9-82f1-e29fbeb4110f","columns":[{"tag":[],"_uid":"af8e38cd-bd85-4d30-82cd-55335994e626","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"3bcb35f9-9d6f-409e-aa6d-10ec9f1b1b4b","size":"cover","image":{"id":17673844,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/e878f9360d/bulgarian-split-squats.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"top-bottom","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"ada3b50a-774f-42af-a4bd-18cd8280fea5","links":[],"caption":[],"heading":[{"_uid":"ff1f5b6f-a4b6-444f-9f21-c111a00e6320","text":"Sentadillas búlgaras divididas","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"0c3db844-3771-43f5-baf6-92de2c7347bd","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"5 series x 10 repeticiones por pierna","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Cómo realizar Bulgarian split squats:","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Ponte en posición de zancada con un pie elevado detrás de ti en un banco.","type":"text"},{"type":"hard_break"},{"text":"Baja la rodilla trasera hacia el suelo manteniendo la rodilla delantera sobre el tobillo.","type":"text"},{"type":"hard_break"},{"text":"Empuja con el talón delantero para volver a la posición inicial.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"¿Para qué sirven los Bulgarian split squats?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Este ejercicio es muy eficaz para desarrollar la fuerza unilateral en las piernas, y se enfoca en los cuadriceps, glúteos e isquiotibiales. También ayuda a mejorar el equilibrio, la estabilidad y la movilidad mientras fortalece el core. Al entrenar una pierna a la vez, ayuda a corregir desequilibrios musculares y mejora el movimiento funcional.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"¿Qué variaciones existen de los Bulgarian split squats?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Puedes añadir peso sujetando mancuernas o una barra para aumentar la resistencia, o probar con una banda de resistencia para mejorar la estabilidad. 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