{"id":2827,"date":"2016-02-26T11:48:58","date_gmt":"2016-02-26T10:48:58","guid":{"rendered":"https:\/\/oneentrenamientopersonal.com\/?p=2827"},"modified":"2016-08-31T15:59:37","modified_gmt":"2016-08-31T13:59:37","slug":"marcos","status":"publish","type":"post","link":"https:\/\/stronggirlsacademy.com\/centro\/blog\/marcos\/","title":{"rendered":"Marcos"},"content":{"rendered":"<h3>Actualizaci\u00f3n 12 Agosto. \u00a0<strong> &#8211; 59 KG.\u00a0<\/strong><\/h3>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"\/\/player.vimeo.com\/video\/174107297?title=0&amp;amp;byline=0\" width=\"450\" height=\"260\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"text-align: left;\">En el video de la izquierda podemos ver a Marcos, cuando empez\u00f3. Me acuerdo que lo grabamos diciendo la t\u00edpica frase:<\/p>\n<blockquote>\n<p style=\"text-align: left;\"><strong>Oye vamos a grabar esto porque dentro de unos cuantos meses sino no se lo va a creer nadie&#8230;..<\/strong><\/p>\n<\/blockquote>\n<p style=\"text-align: justify;\">Pues que realidad y que \u00e9xito! Cambio f\u00edsico incre\u00edble, simplemente las demostraciones de los ejercicios nos costaban un triunfo, hacer unas cuantas repeticiones eran suficiente para romper a sudar y subir las pulsaciones por las nubes.<\/p>\n<p style=\"text-align: justify;\">Unos cuantos meses despu\u00e9s sentadilla con 100 kg hasta el suelo!!! Y empezamos con una mancuerna, una caja y la espuma&#8230;<\/p>\n<blockquote>\n<p style=\"text-align: center;\"><strong>Qui\u00e9n nos los iba a decir Marcos&#8230;.. ENHORABUENA!<\/strong><\/p>\n<\/blockquote>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"\/\/player.vimeo.com\/video\/178599929?title=0&amp;amp;byline=0\" width=\"375\" height=\"211\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"text-align: center;\">\u00a1Hip Thrust con 100 Kg con t\u00e9cnica de profesional!<\/p>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"\/\/player.vimeo.com\/video\/178596336?title=0&amp;amp;byline=0\" width=\"375\" height=\"211\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"text-align: center;\">10 Sentadillas con parada<\/p>\n<h3>Post Antiguo, 26 de Febrero.<\/h3>\n<blockquote><p>Comentario: El calentamiento es de lo m\u00e1s profesional que puedes ver en mucho tiempo.<\/p><\/blockquote>\n<p>Aqu\u00ed tienes el entrenamiento que ha seguido<strong> Marcos<\/strong> durante las \u00faltimas tres semanas.<\/p>\n<p style=\"text-align: center;\">Ya van -26 Kg. \u00a0(26 de Febrero)<\/p>\n<p>Programa ONE <span style=\"color: #a3e547;\"><a href=\"https:\/\/stronggirlsacademy.com\/centro\/fuerza-acondicionamiento-fisico\/\">Fuerza &amp; Acondicionamiento<\/a>\u00a0<span style=\"color: #000000;\">+ <a href=\"https:\/\/stronggirlsacademy.com\/centro\/nutricion\/\">Servicio Profesional de Nutrici\u00f3n\u00a0<\/a><\/span><\/span><\/p>\n<p><!--more--><\/p>\n<h3>1- Calentamiento General, subimos las pulsaciones.<\/h3>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"\/\/player.vimeo.com\/video\/154693218?title=0&amp;amp;byline=0\" width=\"375\" height=\"211\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"text-align: justify;\">Olvida las largas sesiones de bicicleta o el\u00edptica para calentar\/perder peso , con un calentamiento din\u00e1mico funcional en el que pasamos de un ejercicio a otro r\u00e1pidamente vamos a conseguir mejores resultados, romperemos a sudar, mejoraremos nuestra movilidad y practicaremos de forma espec\u00edfica los ejercicios principales del entrenamiento.<\/p>\n<p>+ 8 minutos de actividad aer\u00f3bica: \u00a0Assault Bike \/ Cinta con inclinaci\u00f3n.<\/p>\n<h3>2-Entrenamiento de Fuerza<\/h3>\n<p><strong>1-<\/strong> Press Pecho en Banco Plano con Barra<\/p>\n<p>Buscamos 5 repeticiones M\u00e1ximas.<\/p>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"\/\/player.vimeo.com\/video\/155245926?title=0&amp;amp;byline=0\" width=\"375\" height=\"211\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>1B<\/strong>&#8211; Press Pecho en banco plano con barra<\/p>\n<p>busco m\u00e1ximas repeticiones posibles con un 20 % menos de peso en la barra que en mis 5 RM.<\/p>\n<h3>Series sin descansar \u00a0 x 3<\/h3>\n<p><strong>2a<\/strong>&#8211; Flexiones \u00a0x 10 repeticiones<\/p>\n<p><strong>2b<\/strong>&#8211; Tir\u00f3n Horizontal Remo con Mancuerna x 1o repeticiones<\/p>\n<p><strong>2c-\u00a0<\/strong>Y-W-T 3 x 20 segundos en cada posici\u00f3n<\/p>\n<p><strong>2d-<\/strong>Elevaci\u00f3n Lateral con mancuerna x 8 repeticiones<\/p>\n<p><strong>2e-<\/strong> B\u00edceps Martillo x 8 repeticiones<\/p>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"\/\/player.vimeo.com\/video\/154732235?title=0&amp;amp;byline=0\" width=\"375\" height=\"211\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3>Escalera de Agilidad<\/h3>\n<p>Entre serie y serie \u00bb Recuperaci\u00f3n Activa \u00bb<\/p>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"\/\/player.vimeo.com\/video\/155128927?title=0&amp;amp;byline=0\" width=\"375\" height=\"211\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3>+ 10 Minutos suaves de Bici \/ Cinta<\/h3>\n<p>Vuelta a la calma<\/p>\n<p><a class=\"ow-button-hover\" href=\"mailto:oneentrenamientopersonal@gmail.com?subject=Quiero%20informaci\u00f3n%20sobre%20Fuerza%20&amp;%20Acondicionamiento\"> Solicita tu entrenamiento gratuito <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Actualizaci\u00f3n 12 Agosto. \u00a0 &#8211; 59 KG.\u00a0 En el video de la izquierda podemos ver a Marcos, cuando empez\u00f3. Me acuerdo que lo grabamos diciendo la t\u00edpica frase: Oye vamos a grabar esto porque dentro de unos cuantos meses sino no se lo va a creer nadie&#8230;.. Pues que realidad y que \u00e9xito! Cambio f\u00edsico [&hellip;]<\/p>\n","protected":false},"author":81,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_joinchat":[]},"categories":[10,40],"tags":[105,104],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Marcos - Strong Girls Academy<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/stronggirlsacademy.com\/centro\/blog\/marcos\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marcos - Strong Girls Academy\" \/>\n<meta property=\"og:description\" content=\"Actualizaci\u00f3n 12 Agosto. \u00a0 &#8211; 59 KG.\u00a0 En el video de la izquierda podemos ver a Marcos, cuando empez\u00f3. 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