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También es útil que tenga hebillas delanteras o correas para el pecho para mayor estabilidad. Una mochila de estilo militar es una excelente opción; solo recuerda que debes poder distribuir el peso de manera uniforme dentro de ella.","type":"text"}]},{"type":"paragraph","content":[{"text":"Nuestra Mochila Borg Duffle","type":"text"},{"text":" ","type":"text","marks":[{"type":"bold"}]},{"text":"es un gran ejemplo de una mochila de rucking con correas de hombro cómodas y ajustables, y correas de cintura resistentes que ayudan a mantener todo firmemente en su lugar.","type":"text"}]},{"type":"paragraph","content":[{"text":"Aquí puedes ver nuestra selección completa de ","type":"text"},{"text":"mochilas","type":"text","marks":[{"type":"link","attrs":{"href":"/es/pages/men/bags/mochilas","uuid":"bd8e7a2c-4584-4636-ba84-d18506cadcb2","anchor":null,"target":"_self","linktype":"story"}},{"type":"bold"}]},{"text":" para encontrar tu favorita.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"5f5d8eb6-b8e2-4804-a874-1d3cd6d4aece","text":"Mochilas para rucking","type":"default","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"2aaf4c6a-f3cb-4155-8ff8-b63799c51473","heading":[{"_uid":"8cc4b1c9-b5a0-47f1-9438-950ca9ec2583","text":"Estilos de mochila","type":"default","component":"heading"}],"anchorTag":[],"component":"featuredItemPromotionModule","featuredItems":[{"_uid":"7bd53c78-4805-4f52-bf0f-5497c52fb2d8","icon":[],"link":{"id":"","url":"/borg-backpack-black-bs210601-01/","linktype":"url","fieldtype":"multilink","cached_url":"/borg-backpack-black-bs210601-01/"},"label":"Borg Duffle Backpack","media":[{"_uid":"9c8a6a5c-d754-444f-b2f6-d6cf5adec0ed","size":"cover","image":{"id":23005761,"alt":"Borg duffle backpack in black","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/904x1100/a318fd6f71/borg-duffle-backpack-black.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"Borg duffle backpack in black","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"2e7fc1da-bb74-4770-94fe-568600d3ed7e","icon":[],"link":{"id":"","url":"/borg-trek-backpack-10004024-gn121/","linktype":"url","fieldtype":"multilink","cached_url":"/borg-trek-backpack-10004024-gn121/"},"label":"Borg Trek Backpack","media":[{"_uid":"b6620ae7-1601-483f-91ca-79f1435d6893","size":"cover","image":{"id":23005949,"alt":"Borg Trek Backpack in Green","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/849x1162/16bcbd805d/borg-trek-backpack.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"Borg Trek Backpack in Green","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"99b4d8d9-c0e8-4b8c-a54f-7ffe771eec22","icon":[],"link":{"id":"","url":"/core-curve-backpack-core8010-01/","linktype":"url","fieldtype":"multilink","cached_url":"/core-curve-backpack-core8010-01/"},"label":"Core Curve Backpack","media":[{"_uid":"66072ea5-7ed8-419d-82e0-72b209f11d22","size":"cover","image":{"id":23006901,"alt":"Core Curve Backpack in Black","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/876x1135/64c7a17098/core-curve-backpack.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"Core Curve Backpack in Black","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"5f6a0ba3-4592-4fb3-8ca7-da4cbe4ee7a3","icon":[],"link":{"id":"","url":"/borg-logo-backpack-l-10004472-bk001/","linktype":"url","fieldtype":"multilink","cached_url":"/borg-logo-backpack-l-10004472-bk001/"},"label":"Borg Logo Backpack","media":[{"_uid":"39db4410-547e-4f99-9eea-a47146575db8","size":"cover","image":{"id":23008168,"alt":"Borg Logo Backpack in Black and White","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/881x1127/31349b3e6b/borg-logo-backpack.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"Borg Logo Backpack in Black and White","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"}],"moduleMarginStyle":"default"},{"_uid":"de391b57-e296-4f22-a3b0-ed26bd5610fa","items":[{"_uid":"1ab37d31-3657-4cc4-ba91-d936be599491","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Si eres principiante, no empieces con demasiado peso de inmediato. Comienza con una carga más ligera y auméntala gradualmente a medida que mejores tu técnica y postura.","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Empieza con el ","type":"text"},{"text":"10-15% de tu peso corporal","type":"text","marks":[{"type":"bold"}]},{"text":", por ejemplo, 6-10 kg (13-22 lbs).","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Aumenta gradualmente hasta el ","type":"text"},{"text":"20-30%","type":"text","marks":[{"type":"bold"}]},{"text":", dependiendo de tu objetivo.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Puedes usar discos de pesas, sacos de arena, botellas de agua o libros como carga. Solo asegúrate de empacarlos bien para que no se muevan mientras caminas, ya que eso puede afectar tu equilibrio.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"d9f426ae-1297-4cc6-8498-4b0c5b392afa","text":"¿Cuánto peso debes llevar en tu mochila?","type":"default","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"97b23ba6-6d3c-4b45-a770-b154f5e56da3","items":[{"_uid":"be959ff1-b40a-4e82-9efc-95b7651f9d06","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Objetivo:","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"Alcanzar la capacidad de hacer rucking 5 km con 10-15 kg en buena forma, sin dolor ni lesiones por sobrecarga.","type":"text"}]},{"type":"paragraph","content":[{"text":"Bases para empezar:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Peso:","type":"text","marks":[{"type":"bold"}]},{"text":" Comienza con 6-10 kg dependiendo de tu nivel de condición física.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Sesiones de Rucking:","type":"text","marks":[{"type":"bold"}]},{"text":" 3 veces por semana.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Días de Descanso / Recuperación Activa:","type":"text","marks":[{"type":"bold"}]},{"text":" Incluye caminatas ligeras sin peso o entrenamiento de fuerza suave entre los días de rucking.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Este programa te ayudará a mejorar gradualmente la resistencia, la postura y la fuerza, estableciendo una base sólida para un rucking más avanzado.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"14176da2-b5fc-4d62-b9ca-fc45bd597a4e","text":"Programa de Rucking para Principiantes – 4 Semanas","type":"h2","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"c330f82e-4bf1-477e-a55b-ba2dbe074d49","content":[{"_uid":"226b69b9-54ff-4d96-a3e2-58f0f0ec5a96","link":[],"heading":[{"_uid":"aa25f837-e75e-43bf-9fab-9ca223c19c40","text":"Semana 1","type":"default","component":"heading"}],"component":"contentSliderItem","paragraph":[{"_uid":"3869430a-1f90-4793-a998-9fdbd0f66b86","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Sesión 1:","type":"text","marks":[{"type":"bold"}]},{"text":" Rucking de 2 km a un ritmo fácil (aprox. 20-25 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