{
    "componentChunkName": "component---src-templates-post-page-tsx",
    "path": "/stories/workouts/plank-variations-technique/",
    "result": {"pageContext":{"page":{"external_id":"92127747712436","slug":"/stories/workouts/plank-variations-technique/","type":"postPage","data":{"id":92127747712436,"lang":"default","name":"Entrena la plancha – Técnica y variaciones","path":null,"slug":"plank-variations-technique","uuid":"3e4fa8de-c42e-4bc2-86d0-04f4dfe65c1a","parent":{"id":557869740,"lang":"default","name":"Workouts","path":null,"slug":"workouts","uuid":"53ed2696-766b-4d86-9844-6ee5d13d22b0","content":{"seo":[{"_uid":"af5fe6bd-1f25-4df9-8ecd-e1d5e4cbdab8","meta":{"_uid":"2e049108-e9cd-4378-af2a-ee0e72a3b642","title":"Workouts - Programas de entrenamiento perfectos para el gimnasio y entrenamientos en casa","plugin":"seo_metatags","og_image":"","og_title":"","description":"Descubre programas de entrenamiento para el gimnasio y en casa como Crossfit, entrenamiento de piernas, yoga y más. Sesiones rápidas y fáciles tanto para principiantes como para entusiastas del fitness.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"f0b4635e-8b5d-4df8-b83e-d5ae91c6f671","scrollTo":[],"component":"postArchive","heroContent":[{"tag":[],"_uid":"5aea814d-7996-4e88-aac7-8ac03d965abe","heading":"Workouts","component":"simpleHeroModule","paragraph":[],"textColor":"white","headingStyle":"default","backgroundMobile":[{"_uid":"fb11717c-cfc7-47db-94be-8c5456f32a96","color":"black","component":"backgroundColor","colorOverride":{"_uid":"63bbf444-9ef3-4fce-836b-31c86eb32aef","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"white","backgroundDesktop":[]}],"noResultTitle":"No results","noResultButtons":[],"displayPostCategories":["4a738f65-a642-4494-9bee-7eec26d016dd"],"heroHeightSettingMobile":"","heroHeightSettingDesktop":"33.33vh"},"group_id":"cb1e4762-2d01-45e9-94cc-ac78ebfef96e","position":-150,"tag_list":[],"full_slug":"es/pages/stories/workouts/","meta_data":null,"parent_id":247836330,"alternates":[{"id":557869738,"name":"Workouts","slug":"workouts","full_slug":"nl/pages/stories/workouts/","is_folder":false,"parent_id":220652427,"published":true,"url":"nl/pages/stories/workouts/"},{"id":557869739,"name":"Workouts","slug":"workouts","full_slug":"de/pages/stories/workouts/","is_folder":false,"parent_id":224683969,"published":true,"url":"de/pages/stories/workouts/"},{"id":557870549,"name":"Workouts","slug":"workouts","full_slug":"fr/pages/stories/workouts/","is_folder":false,"parent_id":224779716,"published":true,"url":"fr/pages/stories/workouts/"},{"id":557869736,"name":"Workouts","slug":"workouts","full_slug":"en/pages/stories/workouts/","is_folder":false,"parent_id":76579338,"published":true,"url":"en/pages/stories/workouts/"},{"id":557459909,"name":"Workouts","slug":"workouts","full_slug":"sv/pages/stories/workouts/","is_folder":false,"parent_id":189047751,"published":true,"url":"sv/pages/stories/workouts/"},{"id":557869735,"name":"Workouts","slug":"workouts","full_slug":"dk/pages/stories/workouts/","is_folder":false,"parent_id":218919651,"published":true,"url":"dk/pages/stories/workouts/"},{"id":87203492219648,"name":"Workouts","slug":"workouts","full_slug":"no/pages/stories/workouts/","is_folder":false,"parent_id":87203290770060,"published":true,"url":"no/pages/stories/workouts/"}],"created_at":"2024-10-03T07:34:28.810Z","release_id":null,"updated_at":"2024-10-03T07:46:55.805Z","is_startpage":true,"published_at":"2024-10-03T07:46:55.776Z","sort_by_date":null,"translated_slugs":null,"default_full_slug":null,"first_published_at":"2024-10-03T07:46:55.776Z","url":"/stories/workouts/"},"content":{"seo":[{"_uid":"9ed512fd-de34-469b-ba23-40a4d149266e","meta":{"_uid":"6699cd7a-05ef-4f9d-8635-7ed8440b14f0","title":"Entrena la plancha – Técnica y variaciones","plugin":"seo_metatags","og_image":"","og_title":"","description":"¿Cómo se hace la plancha? Vamos a repasar la técnica y mostrar diferentes variaciones de plancha, tanto con tu propio peso corporal como con la ayuda de mancuernas.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"659811f0-895d-4914-8c2a-0f036a1d18d0","title":"Entrena la plancha – Técnica y variaciones con tu propio peso corporal y con mancuernas","preamble":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"¿Cómo se hace la plancha? Vamos a repasar la técnica y mostrar diferentes variaciones de plancha, tanto con tu propio peso corporal como con la ayuda de mancuernas.","type":"text"}]}]},"priority":"100000119","component":"postPage","entryText":"","introText":{"type":"doc","content":[{"type":"paragraph"}]},"categories":[{"name":"Stories","slug":"stories","id":247836052,"uuid":"bce18b1a-8866-4b68-9a1e-9e8340df8453"},{"name":"Entrenamientos","slug":"training","id":247836046,"uuid":"4a738f65-a642-4494-9bee-7eec26d016dd"}],"pageContent":[{"_uid":"06f43e69-f1ba-4f50-9325-5c1ded3f33a4","tabs":[{"_uid":"f61c64d9-fc36-47a3-8e2d-5960503d8b6e","label":"Plancha sobre antebrazos","content":[{"_uid":"4eeda268-9989-4f9c-9b2c-bc9c228c7b32","columns":[{"tag":[],"_uid":"cc11d472-1734-40ee-bd53-e88589abe8d5","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"black","backgroundMobile":[{"_uid":"f3ac5e28-aac4-4134-9413-785ba0c7fd7f","size":"cover","image":{"id":91801261404877,"alt":"Woman doing a forearm plank at the gym. She is wearing a black sports bra, black ribbed bike shorts and black sneakers from Björn Borg.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/3808x6000/7602aed731/7b8a6512.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing a forearm plank at the gym. She is wearing a black sports bra, black ribbed bike shorts and black sneakers from Björn Borg.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"35628fe3-3fdf-47f4-a072-a2644257846e","links":[],"caption":[],"heading":[{"_uid":"47a30861-4a41-479c-94b3-af7fa11dc9cb","text":"Plancha sobre antebrazos","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"64497aa4-4a10-4ef2-aab8-f05a8a240e09","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"La plancha sobre antebrazos es todo un clásico. Es un ejercicio estático de core en el que sostienes el peso de tu cuerpo sobre los antebrazos y los dedos de los pies, manteniendo el cuerpo en línea recta.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Principalmente trabaja los músculos del core, pero también activa los hombros, el pecho, la espalda y las piernas para aportar estabilidad.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Forma y técnica correctas:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Mantén los codos directamente debajo de los hombros","type":"text","marks":[{"type":"bold"}]},{"text":".","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Conserva ","type":"text"},{"text":"una línea recta desde la cabeza hasta los talones","type":"text","marks":[{"type":"bold"}]},{"text":".","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Activa el core","type":"text","marks":[{"type":"bold"}]},{"text":" y los glúteos: piensa en llevar el ombligo hacia la columna.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Presiona los antebrazos contra el suelo","type":"text","marks":[{"type":"bold"}]},{"text":" para mayor estabilidad.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Respira de manera constante","type":"text","marks":[{"type":"bold"}]},{"text":", no contengas la respiración.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"cbab46d9-fe11-414f-acd6-9042aa476dc7","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"be9d18ae-567b-4e75-872f-026a79762e50","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false}],"component":"tabLayoutItem","paragraph":[]},{"_uid":"5ea09b36-cd74-492d-aa0e-1c6d2230e9c9","label":"Plancha alta","content":[{"_uid":"f34decc9-70b7-4493-a491-9fea031122a4","columns":[{"tag":[],"_uid":"fec97c8e-05cd-4a8a-9a52-57156b5e796e","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"black","backgroundMobile":[{"_uid":"1c37f57a-b0ff-43e2-876c-48e059631b4a","size":"cover","image":{"id":91804177060754,"alt":"Woman doing high plank exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/4000x6000/959aedb2d2/7b8a6521.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing high plank exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"38bd846c-81a5-46b0-a2b8-852a536661b1","links":[],"caption":[],"heading":[{"_uid":"aa6636d7-87ad-47a0-a1e1-425536faa4e0","text":"Plancha alta","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"a32762ad-9833-40c0-b33d-141a2b973f1c","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Una plancha clásica realizada con los brazos estirados (manos debajo de los hombros). Este ejercicio desarrolla la estabilidad y fuerza de todo el cuerpo.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Trabajas el core, pero también los hombros, el pecho, los tríceps, los glúteos y los cuádriceps: un auténtico ejercicio de cuerpo completo.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Consejos de forma y técnica:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Coloca las manos directamente debajo de los hombros","type":"text","marks":[{"type":"bold"}]},{"text":".","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Mantén una","type":"text"},{"text":" línea recta desde la cabeza hasta los talones","type":"text","marks":[{"type":"bold"}]},{"text":".","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Activa el core","type":"text","marks":[{"type":"bold"}]},{"text":" y aprieta los glúteos.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Empuja el suelo con las manos","type":"text","marks":[{"type":"bold"}]},{"text":", sin hundirte en los hombros.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Mantén el cuello neutro","type":"text","marks":[{"type":"bold"}]},{"text":", mirando ligeramente delante de las manos.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Controla la respiración","type":"text","marks":[{"type":"bold"}]},{"text":" en todo momento.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"54bf8607-09eb-48d8-bb53-4e04e7d73c1c","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"be9d18ae-567b-4e75-872f-026a79762e50","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false}],"component":"tabLayoutItem","paragraph":[]},{"_uid":"9d38dbcf-eef0-4682-b30b-8681e76eeaec","label":"Plancha lateral","content":[{"_uid":"3c4e383e-7c43-4186-be14-27359aa1f645","columns":[{"tag":[],"_uid":"bc825b2b-a836-4b73-a1ab-b4680970aeb6","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"black","backgroundMobile":[{"_uid":"ff8441e4-41b8-4706-b235-9acda8b3f38d","size":"cover","image":{"id":91805312877561,"alt":"Woman doing a side plank exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/4000x6000/2094bf112f/7b8a6528.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing a side plank exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"00f25aaa-f030-4806-a5ec-3c43d153671f","links":[],"caption":[],"heading":[{"_uid":"e54888db-21bd-41fe-a0b3-cf939c594c7f","text":"Plancha lateral","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"401cada0-fc6b-431f-a130-30719d4ba5ed","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"La plancha lateral se realiza sobre un antebrazo o mano, con el cuerpo alineado de lado. Es excelente para trabajar los oblicuos y los estabilizadores laterales, además de hombros y glúteos.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Consejos de forma y técnica:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Coloca el codo (o la mano) directamente debajo del hombro","type":"text","marks":[{"type":"bold"}]},{"text":".","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Apoya los pies uno sobre otro","type":"text","marks":[{"type":"bold"}]},{"text":" (o ligeramente separados para mayor equilibrio).","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Mantén las caderas elevadas","type":"text","marks":[{"type":"bold"}]},{"text":", sin dejarlas caer.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Activa el core","type":"text","marks":[{"type":"bold"}]},{"text":" y los glúteos para ganar estabilidad.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Mantén el pecho abierto y el hombro","type":"text","marks":[{"type":"bold"}]},{"text":" superior alineado hacia atrás.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Respira de manera constante","type":"text","marks":[{"type":"bold"}]},{"text":" y evita la rotación del cuerpo.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"4fb26578-ad9d-48f8-9f41-d32122d423e0","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"be9d18ae-567b-4e75-872f-026a79762e50","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false}],"component":"tabLayoutItem","paragraph":[]},{"_uid":"06cd2f35-4550-4b4f-a475-b246559f1fc3","label":"Plank Jacks","content":[{"_uid":"18f7d5a5-2f50-41c4-b1ff-3a748c083209","columns":[{"tag":[],"_uid":"d2eabc6e-9168-471e-a9bc-db508a535924","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"black","backgroundMobile":[{"_uid":"db35df7e-d0c3-4195-a4ad-7043a6cd521d","size":"cover","image":{"id":91807356724334,"alt":"Woman doing plank jacks exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/4000x6000/4ee5983dd6/7b8a6534.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing plank jacks exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"0d6bcc7b-b6c1-49c1-8141-3acea7fdba4f","links":[],"caption":[],"heading":[{"_uid":"86e013da-7bde-487e-a6c4-1a70e0e9bbb0","text":"Plank Jacks","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"8247bc3f-8914-436f-ae0e-cc37b033b796","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Una variación dinámica y divertida que combina estabilidad del core con trabajo cardiovascular. Comienza en posición de plancha alta y salta con los pies hacia fuera y hacia dentro, como un jumping jack horizontal.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Trabaja el core, los hombros, el pecho, los glúteos y las piernas, además de mejorar tu resistencia cardiovascular.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Consejos de forma y técnica:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Empieza en una posición fuerte de plancha alta","type":"text","marks":[{"type":"bold"}]},{"text":".","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Salta suavemente con los pies hacia fuera","type":"text","marks":[{"type":"bold"}]},{"text":" y hacia dentro, manteniendo las caderas estables.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Activa el core","type":"text","marks":[{"type":"bold"}]},{"text":" para evitar que se hunda la zona lumbar.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Aterriza suavemente sobre la punta","type":"text","marks":[{"type":"bold"}]},{"text":" de los pies.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Mantén una respiración y un ritmo constantes","type":"text","marks":[{"type":"bold"}]},{"text":".","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"8174e9d0-02c2-4ee1-8286-711170c9bfce","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"be9d18ae-567b-4e75-872f-026a79762e50","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false}],"component":"tabLayoutItem","paragraph":[]}],"heading":[{"_uid":"5aa9932b-d8c0-49cb-828b-cfee61bbc93b","text":"Variaciones de la plancha","type":"h2","component":"heading"}],"anchorTag":[],"component":"tabLayout","moduleMarginStyle":"default"},{"_uid":"2124f60b-af78-429e-a5cc-b26dfd4749b0","content":[{"_uid":"1aaa0549-376c-40d3-b4fa-af42e8929aa9","link":[],"heading":[{"_uid":"1dc58c1b-cec2-4bd2-938f-a9051e159db5","text":"Renegade Rows","type":"default","component":"heading"}],"component":"contentSliderItem","paragraph":[{"_uid":"2db66874-ba51-497d-b6a5-2559b15cf370","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Una plancha alta en la que tiras de una mancuerna hacia el torso, alternando lados – desarrolla la estabilidad del core y la fuerza de la parte superior del cuerpo.","type":"text"}]}]},"component":"paragraph"}],"backgroundMobile":[{"_uid":"0d634929-bdac-4ec6-a665-ab3c0a51d0d3","size":"cover","image":{"id":92100318930857,"alt":"Woman doing renegade rows in plank position with dumbbells. She is wearing a black sports bra, black bike shorts and black sneakers from Björn Borg","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/4000x6000/3be2667885/7b8a6536.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing renegade rows in plank position with dumbbells. She is wearing a black sports bra, black bike shorts and black sneakers from Björn Borg","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"backgroundDesktop":[]},{"_uid":"00754974-d6fc-4a0c-8277-d9a3eca0fa20","link":[],"heading":[{"_uid":"17c2fa9d-80f5-447f-8586-b0ad80c55502","text":"Plank Pull-Through","type":"default","component":"heading"}],"component":"contentSliderItem","paragraph":[{"_uid":"ae9b3f7e-5fcc-4c57-9964-aca9bc9e1253","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Una plancha alta en la que arrastras una mancuerna por debajo del cuerpo – desafía el control del core y la anti-rotación.","type":"text"}]}]},"component":"paragraph"}],"backgroundMobile":[{"_uid":"db07b935-a1c1-492b-ae71-4c75910b3596","size":"cover","image":{"id":92100744087478,"alt":"Woman doing plank pull through exercise with dumbbells at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/4000x6000/b6f6ff3fc9/7b8a6545.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing plank pull through exercise with dumbbells at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"backgroundDesktop":[]},{"_uid":"8d5c005e-930d-49ff-86d6-82ceecf32e87","link":[],"heading":[{"_uid":"8eb80d6e-1dd4-4fb4-8d97-771f676dbd25","text":"Plancha alta sobre mancuernas","type":"default","component":"heading"}],"component":"contentSliderItem","paragraph":[{"_uid":"72aab243-ffbb-4710-8e0a-8f388237e4be","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Una plancha alta estática realizada apoyando las manos sobre mancuernas – reduce la presión en las muñecas y aumenta el reto de estabilidad.","type":"text"}]}]},"component":"paragraph"}],"backgroundMobile":[{"_uid":"436b8677-3165-4d13-b3e8-14119ab8b22f","size":"cover","image":{"id":92101002631099,"alt":"Woman doing high plank hold on dumbbells exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/4000x6000/f23a5dde23/7b8a6551.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing high plank hold on dumbbells exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"backgroundDesktop":[]}],"heading":[{"_uid":"149dbbde-0143-4fad-8900-ebab44f8ce93","text":"Variaciones de la plancha con mancuernas","type":"default","component":"heading"}],"anchorTag":[],"component":"contentSliderModule","paragraph":[],"moduleMarginStyle":"default"},{"_uid":"7cd9ba01-73bf-4d5a-a9f8-47d657237de5","columns":[{"tag":[],"_uid":"cb9c5b7d-cb43-4115-ab64-7bb2dff6ea1e","links":[],"caption":[],"heading":[{"_uid":"b9bb0f1c-5b9f-43cb-8706-6ece7998a20a","text":"Técnica de la plancha – Principios fundamentales","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"c9293be4-1f9e-4a55-885b-af6b52808040","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"No importa qué tipo de plancha estés realizando, estas cosas siempre son importantes a tener en cuenta cuando se trata de la técnica de la plancha:","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Alineación","type":"text","marks":[{"type":"bold"}]},{"text":" – Mantén una línea recta desde la cabeza hasta los talones.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Posición de los hombros","type":"text","marks":[{"type":"bold"}]},{"text":" – Los hombros deben permanecer hacia abajo y alejados de las orejas, nunca encogidos.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Activación del core","type":"text","marks":[{"type":"bold"}]},{"text":" – Lleva activamente el ombligo hacia la columna y aprieta los glúteos.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Respiración y tensión controladas","type":"text","marks":[{"type":"bold"}]},{"text":" – No contengas la respiración. En cuanto a la tensión en el cuerpo, piensa en empujar el suelo con las manos o los antebrazos, en lugar de simplemente sostenerte de forma pasiva.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"622cd9ab-19d9-4827-8e96-c0dc68c99fac","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"e6f52ee5-ccb6-4a4a-8394-36bb86cb0072","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"53cc5a24-57ff-4fe0-9e6f-b3d5e75aac66","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"05218b9e-602c-4510-9523-1297826fadda","size":"cover","image":{"id":92101553022917,"alt":"Woman doing plank exercise at the gym, wearing a black sports bra from Björn Borg.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/4000x6000/1ce9ddd384/7b8a6515.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing plank exercise at the gym, wearing a black sports bra from Björn Borg.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"5ee85686-da14-4e1a-a00f-2a98bb0a558d","links":[],"caption":[],"heading":[{"_uid":"0f4f1298-1658-4b06-b225-5140a4135a31","text":"Errores comunes a evitar","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"f8906591-3d90-48a7-b945-8c35f20ac25e","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Error:","type":"text","marks":[{"type":"bold"}]},{"text":" ","type":"text"},{"text":"Dejar que las caderas caigan por debajo de la línea del cuerpo, lo que genera presión en la zona lumbar.","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"type":"hard_break"},{"text":"Corrección:","type":"text","marks":[{"type":"bold"}]},{"text":" Aprieta activamente los glúteos y lleva el ombligo hacia la columna para mantener las caderas alineadas con los hombros y los talones.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Error:","type":"text","marks":[{"type":"bold"}]},{"text":" ","type":"text"},{"text":"Elevar demasiado las caderas, lo que quita carga al core y convierte la plancha en algo parecido a un perro boca abajo.","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"type":"hard_break"},{"text":"Corrección:","type":"text","marks":[{"type":"bold"}]},{"text":" Imagina que tu cuerpo es una tabla recta: las caderas deben mantenerse en línea, no más altas que los hombros.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Error:","type":"text","marks":[{"type":"bold"}]},{"text":" ","type":"text"},{"text":"Dejar que los hombros suban hacia las orejas, lo que provoca tensión en el cuello y la parte superior de la espalda.","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"type":"hard_break"},{"text":"Corrección:","type":"text","marks":[{"type":"bold"}]},{"text":" Empuja el suelo con los antebrazos o las manos, manteniendo las escápulas hacia abajo y atrás.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Error: Mantener la plancha demasiado tiempo cuando la forma ya se ha perdido.","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"type":"hard_break"},{"text":"Corrección:","type":"text","marks":[{"type":"bold"}]},{"text":" Detente cuando la técnica falle. Descansa y aumenta la resistencia de forma gradual. La calidad está por encima de la cantidad.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"e3e759a0-405f-4b48-92de-943db55a0924","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"e6f52ee5-ccb6-4a4a-8394-36bb86cb0072","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"}],"component":"threeColumnsLayout","moduleMarginStyle":"s","switchToFullWidth":false},{"_uid":"0adb8670-d4be-4891-bb15-590927d94c73","columns":[{"tag":[],"_uid":"2c8d76d9-43a8-4106-91fa-81005c60b2d5","links":[],"caption":[],"heading":[{"_uid":"2be0f177-8f82-45c8-bb0d-d31ebae43118","text":"¿Qué músculos se trabajan en la plancha?","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"add1db3a-df29-4b76-820c-2e8f7d5fdbe1","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"La plancha no es solo estática: es un ejercicio isométrico, lo que significa que los músculos trabajan intensamente sin movimiento. Por eso resulta tan exigente, aunque “solo estés aguantando”.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Existen muchas variaciones de la plancha que puedes añadir a tu rutina de entrenamiento, y el ejercicio aporta numerosos beneficios – tanto para la fuerza como para el equilibrio.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"La plancha no trabaja únicamente los abdominales. En realidad, involucra casi todo el cuerpo:","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Core:","type":"text","marks":[{"type":"bold"}]},{"text":" Abdominales frontales, músculos profundos del core y oblicuos.","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"Parte superior del cuerpo:","type":"text","marks":[{"type":"bold"}]},{"text":" Hombros, pecho, tríceps y parte superior de la espalda.","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"Parte inferior del cuerpo:","type":"text","marks":[{"type":"bold"}]},{"text":" Glúteos, cuádriceps, isquiotibiales y estabilizadores de cadera.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Esto convierte a la plancha en un ejercicio de estabilidad de cuerpo completo – ideal para mejorar la postura, el equilibrio y la fuerza general.","type":"text"}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"e2e310ac-06fe-4527-8228-13863653327f","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"e6f52ee5-ccb6-4a4a-8394-36bb86cb0072","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"4f175b9b-e202-4b28-92c9-0657bfb75be5","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"1f04e18c-992b-4608-aa58-3129ab3f613f","size":"cover","image":{"id":92101774161863,"alt":"Woman doing plank exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/4000x6000/09bf1cb9d6/7b8a6518.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing plank exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false}],"previewImage":{"id":null,"alt":null,"name":"","focus":null,"title":null,"source":null,"filename":"","copyright":null,"fieldtype":"asset","meta_data":[]},"relatedPosts":["400816d2-0e12-462d-ad09-32d6b84e37bc","b81d4563-be63-454d-a59c-3ffb3b660dbe","a4943339-704e-4c30-a338-b7a5bfcf2abf","f0fabe3a-47cb-4097-9448-67b5c62d0e24"],"mediaVertical":[{"_uid":"744bf385-1744-4b61-9d6f-9411f78e40d2","size":"cover","image":{"id":92101774161863,"alt":"Woman doing plank exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/4000x6000/09bf1cb9d6/7b8a6518.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing plank exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"heroMarginStyle":"s","backgroundMobile":[{"_uid":"36ef918a-7110-487a-9bae-6cd70c32a503","size":"cover","image":{"id":92101774161863,"alt":"Woman doing plank exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/4000x6000/09bf1cb9d6/7b8a6518.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing plank exercise at the gym, wearing a black sports bra, black bike shorts and black sneakers from Björn Borg.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"backgroundDesktop":[{"_uid":"e780dee4-9680-4988-964f-2343f299723e","overlay":"none","component":"backgroundSplit","background":[{"_uid":"a4d4e9c5-edda-43b1-b6cb-0db624eb8708","size":"cover","image":{"id":91801261404877,"alt":"Woman doing a forearm plank at the gym. She is wearing a black sports bra, black ribbed bike shorts and black sneakers from Björn Borg.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/3808x6000/7602aed731/7b8a6512.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing a forearm plank at the gym. She is wearing a black sports bra, black ribbed bike shorts and black sneakers from Björn Borg.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"},{"_uid":"ff9c50e0-3e0a-4b1c-bac4-7cc2a34269c5","size":"cover","image":{"id":92101553022917,"alt":"Woman doing plank exercise at the gym, wearing a black sports bra from Björn Borg.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/4000x6000/1ce9ddd384/7b8a6515.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Woman doing plank exercise at the gym, wearing a black sports bra from Björn Borg.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}]}]},"group_id":"32e59b98-4ef4-457e-89f5-968568d8feab","position":-690,"tag_list":[],"full_slug":"es/pages/stories/workouts/plank-variations-technique","meta_data":null,"parent_id":247836330,"alternates":[{"id":92127714751895,"name":"Träna plankan - Teknik & variationer","slug":"trana-plankan-teknik-variationer","full_slug":"sv/pages/stories/workouts/trana-plankan-teknik-variationer","is_folder":false,"parent_id":189047751,"published":true,"url":"sv/pages/stories/workouts/trana-plankan-teknik-variationer/"},{"id":92127721981342,"name":"Træn planken – Teknik & variationer","slug":"plank-variations-technique","full_slug":"dk/pages/stories/workouts/plank-variations-technique","is_folder":false,"parent_id":218919651,"published":true,"url":"dk/pages/stories/workouts/plank-variations-technique/"},{"id":92127734597033,"name":"Plank Training – Technik & Variationen","slug":"plank-variations-technique","full_slug":"de/pages/stories/workouts/plank-variations-technique","is_folder":false,"parent_id":224683969,"published":true,"url":"de/pages/stories/workouts/plank-variations-technique/"},{"id":90083486270099,"name":"Plank variations & technique","slug":"plank-variations-technique","full_slug":"en/pages/stories/workouts/plank-variations-technique","is_folder":false,"parent_id":76579338,"published":true,"url":"en/pages/stories/workouts/plank-variations-technique/"},{"id":92127739053485,"name":"Entraînement de la planche – Technique et variations","slug":"plank-variations-technique","full_slug":"fr/pages/stories/workouts/plank-variations-technique","is_folder":false,"parent_id":224779716,"published":true,"url":"fr/pages/stories/workouts/plank-variations-technique/"},{"id":92127726802338,"name":"De plank trainen – Techniek en variaties","slug":"plank-trainen-techniek-en-variaties","full_slug":"nl/pages/stories/workouts/plank-trainen-techniek-en-variaties","is_folder":false,"parent_id":220652427,"published":true,"url":"nl/pages/stories/workouts/plank-trainen-techniek-en-variaties/"}],"created_at":"2025-09-18T07:48:45.898Z","release_id":null,"updated_at":"2025-09-22T11:34:07.692Z","breadcrumbs":[{"id":247836328,"lang":"default","name":"Stories","path":null,"slug":"stories","uuid":"dd7711c7-63c5-465f-bd95-e515a88cb153","content":{"seo":[{"_uid":"6dd05b01-195f-4c26-b505-0019d0343e48","meta":{"_uid":"13cb8295-a88c-490f-995c-bc49cc13be3a","title":"Stories - Programas de Entrenamiento, Inspiración & Entrevistas","plugin":"seo_metatags","og_image":"","og_title":"","description":"Descubre los programas de entrenamiento de Björn Borg, obtén consejos de ejercicio, inspiración de nuestras colecciones, lee sobre nuestro trabajo de sostenibilidad y emocionantes entrevistas.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"eb3e403e-7a5e-45c6-828e-50eebe17fb0c","title":"Stories","scrollTo":[],"component":"postArchive","heroContent":[{"tag":[],"_uid":"2e13a97c-582e-496d-9c7e-ed58bee6a1ad","heading":"Stories ","component":"simpleHeroModule","paragraph":[],"textColor":"white","headingStyle":"default","backgroundMobile":[{"_uid":"b20f5e7a-a6dc-46f4-a04c-4b6530f4dd22","color":"black","component":"backgroundColor","colorOverride":"#AFB8AC"}],"textColorDesktop":"","backgroundDesktop":[]}],"pageContent":[],"postsPerPage":"15","allPostsLabel":"","noResultTitle":"No results","noResultButtons":[{"_uid":"07fb41e0-43cd-48b9-bdc1-d6ab12cdb318","link":{"id":"e58c8491-923f-4563-8777-60e8c14e5fd5","url":"","linktype":"story","fieldtype":"multilink","cached_url":"sv/pages/herr/underklader/"},"label":"Shop mens underwear","follow":"follow","component":"linkItem"},{"_uid":"fd8c9400-3f87-40d9-99e5-78db3ab00acb","link":{"id":"e58c8491-923f-4563-8777-60e8c14e5fd5","url":"","linktype":"story","fieldtype":"multilink","cached_url":"sv/pages/herr/underklader/"},"label":"Shop womens underwear","follow":"follow","component":"linkItem"}],"displayPostArticles":true,"displayWorkoutPosts":false,"displayPostCategories":["bce18b1a-8866-4b68-9a1e-9e8340df8453","0fc729ad-2009-4676-90af-4e8c047078d2","f0868e1f-8d84-4601-a2a5-1a5163538861","caa17d3d-db15-48ed-9661-b47083a10ebd","4a738f65-a642-4494-9bee-7eec26d016dd","0f2c47f4-5298-4d51-a6cb-c430fd223304"],"heroHeightSettingMobile":"33.33vh","heroHeightSettingDesktop":"33.33vh"},"group_id":"206bd5f1-bf2d-432f-b233-a63c2fe2318d","position":10,"tag_list":[],"full_slug":"es/pages/stories/","meta_data":null,"parent_id":247836061,"alternates":[{"id":108726705,"name":"Stories","slug":"stories","full_slug":"fr/pages/stories/","is_folder":false,"parent_id":108726572,"published":true,"url":"fr/pages/stories/"},{"id":42969479,"name":"Stories","slug":"stories","full_slug":"sv/pages/stories/","is_folder":false,"parent_id":42969401,"published":true,"url":"sv/pages/stories/"},{"id":42969603,"name":"Stories","slug":"stories","full_slug":"en/pages/stories/","is_folder":false,"parent_id":42969528,"published":true,"url":"en/pages/stories/"},{"id":42969703,"name":"Stories","slug":"stories","full_slug":"nl/pages/stories/","is_folder":false,"parent_id":42969628,"published":true,"url":"nl/pages/stories/"},{"id":108729548,"name":"Stories","slug":"stories","full_slug":"dk/pages/stories/","is_folder":false,"parent_id":108729315,"published":true,"url":"dk/pages/stories/"},{"id":77994817,"name":"Stories","slug":"stories","full_slug":"de/pages/stories/","is_folder":false,"parent_id":77994695,"published":true,"url":"de/pages/stories/"},{"id":87203358345912,"name":"Stories","slug":"stories","full_slug":"no/pages/stories/","is_folder":false,"parent_id":87203226430051,"published":true,"url":"no/pages/stories/"}],"created_at":"2023-01-17T12:35:32.524Z","release_id":null,"updated_at":"2026-02-09T16:05:32.963Z","is_startpage":true,"published_at":"2026-02-09T16:05:32.951Z","sort_by_date":null,"translated_slugs":null,"default_full_slug":null,"first_published_at":"2021-01-08T08:32:38.000Z","url":"/stories/"},{"id":557869740,"lang":"default","name":"Workouts","path":null,"slug":"workouts","uuid":"53ed2696-766b-4d86-9844-6ee5d13d22b0","content":{"seo":[{"_uid":"af5fe6bd-1f25-4df9-8ecd-e1d5e4cbdab8","meta":{"_uid":"2e049108-e9cd-4378-af2a-ee0e72a3b642","title":"Workouts - Programas de entrenamiento perfectos para el gimnasio y entrenamientos en casa","plugin":"seo_metatags","og_image":"","og_title":"","description":"Descubre programas de entrenamiento para el gimnasio y en casa como Crossfit, entrenamiento de piernas, yoga y más. Sesiones rápidas y fáciles tanto para principiantes como para entusiastas del fitness.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"f0b4635e-8b5d-4df8-b83e-d5ae91c6f671","scrollTo":[],"component":"postArchive","heroContent":[{"tag":[],"_uid":"5aea814d-7996-4e88-aac7-8ac03d965abe","heading":"Workouts","component":"simpleHeroModule","paragraph":[],"textColor":"white","headingStyle":"default","backgroundMobile":[{"_uid":"fb11717c-cfc7-47db-94be-8c5456f32a96","color":"black","component":"backgroundColor","colorOverride":{"_uid":"63bbf444-9ef3-4fce-836b-31c86eb32aef","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"white","backgroundDesktop":[]}],"noResultTitle":"No results","noResultButtons":[],"displayPostCategories":["4a738f65-a642-4494-9bee-7eec26d016dd"],"heroHeightSettingMobile":"","heroHeightSettingDesktop":"33.33vh"},"group_id":"cb1e4762-2d01-45e9-94cc-ac78ebfef96e","position":-150,"tag_list":[],"full_slug":"es/pages/stories/workouts/","meta_data":null,"parent_id":247836330,"alternates":[{"id":557869738,"name":"Workouts","slug":"workouts","full_slug":"nl/pages/stories/workouts/","is_folder":false,"parent_id":220652427,"published":true,"url":"nl/pages/stories/workouts/"},{"id":557869739,"name":"Workouts","slug":"workouts","full_slug":"de/pages/stories/workouts/","is_folder":false,"parent_id":224683969,"published":true,"url":"de/pages/stories/workouts/"},{"id":557870549,"name":"Workouts","slug":"workouts","full_slug":"fr/pages/stories/workouts/","is_folder":false,"parent_id":224779716,"published":true,"url":"fr/pages/stories/workouts/"},{"id":557869736,"name":"Workouts","slug":"workouts","full_slug":"en/pages/stories/workouts/","is_folder":false,"parent_id":76579338,"published":true,"url":"en/pages/stories/workouts/"},{"id":557459909,"name":"Workouts","slug":"workouts","full_slug":"sv/pages/stories/workouts/","is_folder":false,"parent_id":189047751,"published":true,"url":"sv/pages/stories/workouts/"},{"id":557869735,"name":"Workouts","slug":"workouts","full_slug":"dk/pages/stories/workouts/","is_folder":false,"parent_id":218919651,"published":true,"url":"dk/pages/stories/workouts/"},{"id":87203492219648,"name":"Workouts","slug":"workouts","full_slug":"no/pages/stories/workouts/","is_folder":false,"parent_id":87203290770060,"published":true,"url":"no/pages/stories/workouts/"}],"created_at":"2024-10-03T07:34:28.810Z","release_id":null,"updated_at":"2024-10-03T07:46:55.805Z","is_startpage":true,"published_at":"2024-10-03T07:46:55.776Z","sort_by_date":null,"translated_slugs":null,"default_full_slug":null,"first_published_at":"2024-10-03T07:46:55.776Z","url":"/stories/workouts/"}],"is_startpage":false,"published_at":"2025-09-22T11:34:07.651Z","sort_by_date":null,"translated_slugs":null,"default_full_slug":null,"first_published_at":"2025-09-19T14:13:42.773Z","hrefs":[{"app":"109514_es","app_id":7,"alias_id":24,"locale":"es_ES","uri":"https://www.bjornborg.com/es/stories/workouts/plank-variations-technique/","href_lang":"es-es"},{"app":"109514_sv","app_id":1,"alias_id":1,"locale":"sv_SE","uri":"https://www.bjornborg.com/se/stories/workouts/trana-plankan-teknik-variationer/","href_lang":"sv-se"},{"app":"109514_dk","app_id":6,"alias_id":11,"locale":"da_DK","uri":"https://www.bjornborg.com/dk/stories/workouts/plank-variations-technique/","href_lang":"da-dk"},{"app":"109514_de","app_id":4,"alias_id":15,"locale":"de_DE","uri":"https://www.bjornborg.com/at/stories/workouts/plank-variations-technique/","href_lang":"de-at"},{"app":"109514_de","app_id":4,"alias_id":16,"locale":"de_DE","uri":"https://www.bjornborg.com/de/stories/workouts/plank-variations-technique/","href_lang":"de-de"},{"app":"109514_en","app_id":2,"alias_id":2,"locale":"en_GB","uri":"https://www.bjornborg.com/en/stories/workouts/plank-variations-technique/","href_lang":"x-default"},{"app":"109514_en","app_id":2,"alias_id":5,"locale":"en_GB","uri":"https://www.bjornborg.com/uk/stories/workouts/plank-variations-technique/","href_lang":"en-gb"},{"app":"109514_en","app_id":2,"alias_id":6,"locale":"en_GB","uri":"https://www.bjornborg.com/us/stories/workouts/plank-variations-technique/","href_lang":"en-us"},{"app":"109514_en","app_id":2,"alias_id":8,"locale":"en_GB","uri":"https://www.bjornborg.com/can_en/stories/workouts/plank-variations-technique/","href_lang":"en-ca"},{"app":"109514_en","app_id":2,"alias_id":9,"locale":"en_GB","uri":"https://www.bjornborg.com/au/stories/workouts/plank-variations-technique/","href_lang":"en-au"},{"app":"109514_en","app_id":2,"alias_id":12,"locale":"en_GB","uri":"https://www.bjornborg.com/fi/stories/workouts/plank-variations-technique/","href_lang":"en-fi"},{"app":"109514_fr","app_id":5,"alias_id":14,"locale":"fr_FR","uri":"https://www.bjornborg.com/fr/stories/workouts/plank-variations-technique/","href_lang":"fr-fr"},{"app":"109514_fr","app_id":5,"alias_id":21,"locale":"fr_FR","uri":"https://www.bjornborg.com/be-fr/stories/workouts/plank-variations-technique/","href_lang":"fr-be"},{"app":"109514_nl","app_id":3,"alias_id":3,"locale":"nl_NL","uri":"https://www.bjornborg.com/nl/stories/workouts/plank-trainen-techniek-en-variaties/","href_lang":"nl-nl"},{"app":"109514_nl","app_id":3,"alias_id":4,"locale":"nl_NL","uri":"https://www.bjornborg.com/be/stories/workouts/plank-trainen-techniek-en-variaties/","href_lang":"nl-be"}],"url":"/stories/workouts/plank-variations-technique/","relationships":{"related":[{"uuid":"f0fabe3a-47cb-4097-9448-67b5c62d0e24","id":421468796,"title":" Ejercicios Tabata - Entrenamiento Tabata efectivo para todos","path":"/stories/workouts/tabata-exercises/","slug":"tabata-exercises","publishedAt":"2024-01-19T13:22:38.087Z","firstPublishedAt":"2023-12-20T14:09:26.000Z","entryText":"Aquí tienes una sesión de Tabata de unos 30 minutos de duración con ejercicios Tabata eficaces.","categories":[{"name":"Stories","slug":"stories","id":247836052,"uuid":"bce18b1a-8866-4b68-9a1e-9e8340df8453"},{"name":"Entrenamientos","slug":"training","id":247836046,"uuid":"4a738f65-a642-4494-9bee-7eec26d016dd"}],"mediaVertical":[{"_uid":"1aaecfc9-8bcd-4503-afac-3a9094b50c2e","size":"cover","image":{"id":7786554,"alt":null,"name":"","focus":null,"title":null,"filename":"https://imgs.bjornborg.com/images/2500x3333/96fae307b1/alice_moving.jpg","copyright":null,"fieldtype":"asset"},"overlay":"none","position":"0% 100%","component":"backgroundImage"}],"priority":"100000025"},{"uuid":"400816d2-0e12-462d-ad09-32d6b84e37bc","id":439191126,"title":"Entrenamiento de hombros: ejercicios efectivos para los hombros","path":"/stories/workouts/shoulder-workout/","slug":"shoulder-workout","publishedAt":"2026-03-10T13:36:39.567Z","firstPublishedAt":"2024-01-31T09:43:59.641Z","entryText":"Aquí te presentamos 6 ejercicios para hombros que puedes agregar a tu rutina de ejercicios.","categories":[{"name":"Stories","slug":"stories","id":247836052,"uuid":"bce18b1a-8866-4b68-9a1e-9e8340df8453"},{"name":"Entrenamientos","slug":"training","id":247836046,"uuid":"4a738f65-a642-4494-9bee-7eec26d016dd"}],"mediaVertical":[{"_uid":"f5a4b7d3-fd19-494d-869f-4bad74b460c8","size":"cover","image":{"id":13742376,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/8192x5464/e6413a6853/ss24_perf_1.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_private":"","is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"priority":"100000031"},{"uuid":"a4943339-704e-4c30-a338-b7a5bfcf2abf","id":461551422,"title":"Entrenamiento de fuerza - Entrenamiento en casa","path":"/stories/workouts/strength-training-home-workout/","slug":"strength-training-home-workout","publishedAt":"2026-03-10T14:08:18.997Z","firstPublishedAt":"2024-03-14T12:51:31.520Z","entryText":"Esta sesión de entrenamiento incluye una sección de calentamiento seguida por 7 ejercicios efectivos para el entrenamiento de fuerza en casa, los cuales pueden realizarse fácilmente utilizando el peso corporal y son perfectos para hacer ejercicio en un ambiente hogareño.","categories":[{"name":"Guías","slug":"guide","id":247836047,"uuid":"0f2c47f4-5298-4d51-a6cb-c430fd223304"},{"name":"Entrenamientos","slug":"training","id":247836046,"uuid":"4a738f65-a642-4494-9bee-7eec26d016dd"}],"mediaVertical":[{"_uid":"6761da32-d07b-43e6-b1f2-ad255327e136","size":"cover","image":{"id":14707409,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/940x788/248d6a27ab/cover-2.png","copyright":"","fieldtype":"asset","meta_data":[],"is_private":false,"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"priority":"100000050"},{"uuid":"b81d4563-be63-454d-a59c-3ffb3b660dbe","id":682364689,"title":"Variaciones y técnica de sentadilla","path":"/stories/workouts/squat-variations-technique/","slug":"squat-variations-technique","publishedAt":"2026-03-02T08:06:17.768Z","firstPublishedAt":"2025-06-23T08:03:32.800Z","entryText":"Squat variations, tips on how to perfect your squat technique, and of course, a quick and effective squat workout.","categories":[{"name":"Stories","slug":"stories","id":247836052,"uuid":"bce18b1a-8866-4b68-9a1e-9e8340df8453"},{"name":"Entrenamientos","slug":"training","id":247836046,"uuid":"4a738f65-a642-4494-9bee-7eec26d016dd"}],"mediaVertical":[{"_uid":"112ef52d-68b6-4933-b9fc-50bceb520f4b","size":"cover","image":{"id":22492622,"alt":"Two images: Top shows a person in activewear by the sea with text \"health, BODY, mind, SOUL.\" Bottom shows a person in a yellow shirt by the water.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/2500x3333/db6ffc319e/hs25_sa_mobile_02.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Two images: Top shows a person in activewear by the sea with text \"health, BODY, mind, SOUL.\" Bottom shows a person in a yellow shirt by the water.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"priority":"100000101"}]}},"layout":"default"}}},
    "staticQueryHashes": ["1123045510","1287566138","1515843153","1714390797","183956910","1862140580","1863476983","2005789822","2179513204","2575635117","2617153152","2796700426","284598655","2907456939","294412602","3039756519","3053504023","3692004060","3720848012","372410523","3869136190","441359463","932486518","983759613"]}