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A continuación, se presentan tres errores comunes al realizar crunches y cómo evitarlos.","type":"text"}]},{"type":"heading","attrs":{"level":3,"textAlign":null},"content":[{"type":"hard_break"},{"text":"1. Cargar el cuello","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"¿Qué ocurre?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Las manos tiran de la cabeza hacia delante en lugar de que los abdominales realicen el trabajo.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Riesgos","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Sobrecarga del cuello y menor activación de los abdominales.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Solución","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Coloca las manos suavemente detrás de la cabeza o cruza los brazos sobre el pecho.","type":"text"},{"type":"hard_break"},{"text":"Concéntrate en elevar los hombros, no la cabeza.","type":"text"}]},{"type":"horizontal_rule"},{"type":"heading","attrs":{"level":3,"textAlign":null},"content":[{"type":"hard_break"},{"text":"2. Usar impulso","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"¿Qué ocurre?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"El tronco se balancea en lugar de moverse de forma controlada.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Riesgos","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Menor activación del core y mayor riesgo de molestias en la zona lumbar.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Solución","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Reduce la velocidad del movimiento.","type":"text"},{"type":"hard_break"},{"text":"Haz una breve pausa en la parte superior de cada repetición.","type":"text"}]},{"type":"horizontal_rule"},{"type":"heading","attrs":{"level":3,"textAlign":null},"content":[{"type":"hard_break"},{"text":"3. 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