{"id":132,"date":"2023-11-14T16:59:08","date_gmt":"2023-11-14T16:59:08","guid":{"rendered":"https:\/\/startersites.io\/blocksy\/daily-news\/?p=132"},"modified":"2024-12-23T17:11:09","modified_gmt":"2024-12-23T23:11:09","slug":"handstand-push-up","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/handstand-push-up\/","title":{"rendered":"Handstand Push-Up Estricta: Fuerza y Control en Vertical"},"content":{"rendered":"<p><strong>\u00bfQu\u00e9 es un Strict Handstand Push-Up?<\/strong><\/p>\n\n\n\n<p>El strict handstand push-up (HSPU) es un ejercicio avanzado que consiste en realizar una flexi\u00f3n y extensi\u00f3n de brazos mientras se est\u00e1 en posici\u00f3n de parada de manos, sin ayuda de impulso o balanceo. Este movimiento es muy valorado en CrossFit y gimnasia, ya que demanda fuerza, estabilidad y control corporal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mecanica-del-movimiento\"><strong>Mec\u00e1nica del Movimiento<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Inicio en la posici\u00f3n de parada de manos<\/strong>: Apoya las manos firmemente en el suelo o en paralletes y lleva los pies a la pared, con el cuerpo alineado.<\/li>\n\n\n\n<li><strong>Descenso controlado<\/strong>: Dobla los codos lentamente, llevando la cabeza hacia el suelo en forma de tri\u00e1ngulo entre las manos.<\/li>\n\n\n\n<li><strong>Empuje explosivo<\/strong>: Extiende los brazos de manera controlada para regresar a la posici\u00f3n inicial, manteniendo el core y la espalda rectos.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"beneficios-del-strict-hspu\"><strong>Beneficios del Strict HSPU<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Desarrollo de fuerza en el tren superior<\/strong>: Trabaja hombros, tr\u00edceps y pectorales de manera aislada y efectiva.<\/li>\n\n\n\n<li><strong>Estabilidad y equilibrio<\/strong>: Fortalece los m\u00fasculos estabilizadores del core y los hombros.<\/li>\n\n\n\n<li><strong>Control corporal<\/strong>: Mejora la conciencia postural y el balance.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"grupos-musculares-activados\"><strong>Grupos Musculares Activados<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Deltoides y trapecios<\/strong>: Principales responsables del empuje.<\/li>\n\n\n\n<li><strong>Tr\u00edceps<\/strong>: Extienden los codos en la fase ascendente.<\/li>\n\n\n\n<li><strong>Core y erectores espinales<\/strong>: Mantienen la postura estable durante todo el ejercicio.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"progresiones-para-principiantes\"><strong>Progresiones para Principiantes<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Pike Push-Ups<\/strong>: Imitan el patr\u00f3n del HSPU pero con los pies en el suelo.<\/li>\n\n\n\n<li><strong>Wall Walks<\/strong>: Desarrollan fuerza y confianza en la posici\u00f3n invertida.<\/li>\n\n\n\n<li><strong>Negative Handstand Push-Ups<\/strong>: Practica descender de manera controlada desde la posici\u00f3n de parada de manos.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"errores-comunes\"><strong>Errores Comunes<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Perder la alineaci\u00f3n del cuerpo<\/strong>: Mant\u00e9n el core firme y evita arquear la espalda.<\/li>\n\n\n\n<li><strong>Colocar mal las manos<\/strong>: Aseg\u00farate de formar un tri\u00e1ngulo estable con las manos y la cabeza.<\/li>\n\n\n\n<li><strong>Descenso brusco<\/strong>: Baja lentamente para proteger los hombros.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"seguridad-y-recomendaciones\"><strong>Seguridad y Recomendaciones<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Calienta bien hombros y mu\u00f1ecas antes de practicar.<\/li>\n\n\n\n<li>Progresiona con movimientos asistidos para evitar lesiones.<\/li>\n\n\n\n<li>Practica bajo la supervisi\u00f3n de un entrenador si eres principiante.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"llamado-a-la-accion\"><strong>Llamado a la Acci\u00f3n<\/strong><\/h3>\n\n\n\n<p>\u00bfQuieres perfeccionar tus strict handstand push-ups y alcanzar un nuevo nivel de fuerza? Ac\u00e9rcate a tu box de CrossFit y empieza a trabajar en progresiones personalizadas con un coach. \u00a1La verticalidad est\u00e1 a tu alcance!<\/p>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-7ffd88a\" id=\"gspb_container-id-gsbp-7ffd88a\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-4033b7b\" id=\"gspb_iconBox-id-gsbp-4033b7b\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-5c36217\" class=\"gspb_heading gspb_heading-id-gsbp-5c36217\">Semana 1<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\" open><summary><strong>\u00a1Comencemos con el D\u00eda 1 de Strict HSPU!<\/strong><br>En este programa trabajaremos para perfeccionar tus handstand pushups estrictos. Ten en cuenta estos puntos clave:<br>Mantener <strong>tensi\u00f3n constante<\/strong> es esencial para la t\u00e9cnica y la estabilidad.<br>Aseg\u00farate de <strong>presionar continuamente<\/strong> y mantener una posici\u00f3n activa en cada repetici\u00f3n.<br>Recuerda que la <strong>activaci\u00f3n muscular constante<\/strong> es fundamental; evita desactivar los m\u00fasculos al llegar al fondo del movimiento.<br>Ajusta o escala los ejercicios seg\u00fan tu nivel para trabajar de forma segura y eficiente.<br>\u00a1Listo para empezar y dar tu m\u00e1ximo esfuerzo!<\/summary>\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-ddb6853 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-ddb6853-0\" aria-controls=\"gspb-tab-item-content-gsbp-ddb6853-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-ddb6853-1\" aria-controls=\"gspb-tab-item-content-gsbp-ddb6853-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-ddb6853-2\" aria-controls=\"gspb-tab-item-content-gsbp-ddb6853-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-ddb6853-3\" aria-controls=\"gspb-tab-item-content-gsbp-ddb6853-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-ddb6853-0\" id=\"gspb-tab-item-content-gsbp-ddb6853-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>2 sets x 10 reps de\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\" target=\"_blank\" rel=\"noreferrer noopener\">Prone PVC Raise<\/a><\/p>\n\n\n\n<p>Handstand work:<br>Completa <strong>4 sets x 7 reps de<\/strong><a href=\"https:\/\/www.youtube.com\/watch?v=0pkjOk0EiAk&amp;t=3s\" target=\"_blank\" rel=\"noreferrer noopener\">\u00a0Push Ups<\/a><br><\/p>\n\n\n\n<p><strong>Descansa seg\u00fan sea necesario<\/strong> para completar todas las series (idealmente sin pausas).<\/p>\n\n\n\n<p>Luego:<\/p>\n\n\n\n<p><strong>3 sets x 30 segundos de <\/strong><a href=\"https:\/\/www.youtube.com\/watch?v=LwnOCipO4QY\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand Hold Against Wall<\/a><\/p>\n\n\n\n<p><em>(acumula 30 segundos si no puedes hacerlo sin pausas).<\/em><strong>Descansa 30 segundos entre cada serie.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-ddb6853-1\" id=\"gspb-tab-item-content-gsbp-ddb6853-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 min <a href=\"https:\/\/www.youtube.com\/watch?v=8tvvF1g3zd4\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Opener<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Handstand Work:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=LwnOCipO4QY\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand Hold Against Wall<\/a>:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Realiza <strong>2 Max Holds.<\/strong><\/li>\n\n\n\n<li><strong>Rest 60 SEC<\/strong> entre cada esfuerzo m\u00e1ximo.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=faSq4ZzBndU\" target=\"_blank\" rel=\"noreferrer noopener\">Tricep Pushups<\/a>:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>4 sets x 9 reps unbroken<\/strong> <em>(o hacia ese objetivo).<\/em><\/li>\n\n\n\n<li><strong>Descansa lo que necesites<\/strong> para completar todas las series con \u00e9xito.<\/li>\n\n\n\n<li><strong>Agrega peso<\/strong> si es demasiado f\u00e1cil.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-ddb6853-2\" id=\"gspb-tab-item-content-gsbp-ddb6853-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>2 sets x 10 reps of <a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\" target=\"_blank\" rel=\"noreferrer noopener\">Prone PVC Raise<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Descansa 20 segundos entre series.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Strength Work:<\/strong><br><strong>3 rondas alternando:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>11 <a href=\"https:\/\/www.youtube.com\/watch?v=0pkjOk0EiAk&amp;t=3s\" target=\"_blank\" rel=\"noreferrer noopener\">push ups<\/a><\/strong> <em>(apunta a hacerlas sin pausas y con peso si es necesario).<\/em><\/li>\n\n\n\n<li><strong>30 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=LwnOCipO4QY\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand Hold<\/a>\u00a0<\/strong> <em>(sin pausas si es posible).<\/em><\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa 30 segundos entre rondas.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Muy importante:<\/strong><br>Aseg\u00farate de que la <strong>forma<\/strong> sea correcta al realizar los pushups.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-ddb6853-3\" id=\"gspb-tab-item-content-gsbp-ddb6853-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 minuto de <a href=\"https:\/\/www.youtube.com\/watch?v=6Fc0u9xPkL8&amp;list=TLGG4pG5ESyo0KwyNTA0MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Bench Thoracic Spine Extension<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=LwnOCipO4QY\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand Hold<\/a>\u00a0<\/strong>\n<ul class=\"wp-block-list\">\n<li>Realiza <strong>2 Max Holds.<\/strong><\/li>\n\n\n\n<li>Descansa <strong>60 segundos<\/strong> entre cada esfuerzo m\u00e1ximo.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong><a href=\"https:\/\/www.youtube.com\/watch?v=0pkjOk0EiAk&amp;t=3s\" target=\"_blank\" rel=\"noreferrer noopener\">Push ups:<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>3 x 13 reps<\/strong> <em>(apunta a hacerlas sin pausas).<\/em><\/li>\n\n\n\n<li>Descansa lo necesario para completar todas las series con \u00e9xito.<\/li>\n<\/ul>\n\n\n\n<p><strong>Nota:<\/strong> Prioriza la <strong>forma<\/strong> sobre completar las repeticiones sin pausas.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n<\/details>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-47919fe\" id=\"gspb_container-id-gsbp-47919fe\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-a4ff911\" id=\"gspb_iconBox-id-gsbp-a4ff911\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-38a4f2b\" class=\"gspb_heading gspb_heading-id-gsbp-38a4f2b\">Semana 2<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-a127414 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-a127414-0\" aria-controls=\"gspb-tab-item-content-gsbp-a127414-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-a127414-1\" aria-controls=\"gspb-tab-item-content-gsbp-a127414-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-a127414-2\" aria-controls=\"gspb-tab-item-content-gsbp-a127414-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-a127414-3\" aria-controls=\"gspb-tab-item-content-gsbp-a127414-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-a127414-0\" id=\"gspb-tab-item-content-gsbp-a127414-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>2 x 10 reps<\/strong> por lado de <a href=\"https:\/\/www.youtube.com\/watch?v=z-UUhj3ejro\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Reach &amp; Rotate<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>3 rondas alternando:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>30 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=LwnOCipO4QY\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand Hold<\/a><\/strong><\/li>\n\n\n\n<li><strong>6 reps de <a href=\"https:\/\/www.youtube.com\/watch?v=qbRbM6d5ddM\" target=\"_blank\" rel=\"noreferrer noopener\">Box HSPU<\/a><\/strong><\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa aproximadamente 30 segundos despu\u00e9s de cada ronda.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>El objetivo:<\/strong><br>Realiza las series sin pausas (<strong>unbroken<\/strong>).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Puntos clave:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Utiliza una caja de <strong>20 in, 24 in o 30 in<\/strong> para los <strong>Box HSPU.<\/strong><\/li>\n\n\n\n<li>El objetivo en cualquier altura de caja es alinear las caderas directamente sobre los hombros y mu\u00f1ecas.<\/li>\n\n\n\n<li>Para muchos, una caja m\u00e1s alta facilita esta alineaci\u00f3n debido a la falta de flexibilidad en los isquiotibiales.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-a127414-1\" id=\"gspb-tab-item-content-gsbp-a127414-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>2 sets x 10 reps de <a href=\"https:\/\/www.youtube.com\/watch?v=JoVTtl5U01M\" target=\"_blank\" rel=\"noreferrer noopener\">Active Thoracic Extension<\/a><\/strong><\/li>\n\n\n\n<li>Descansa <strong>20 segundos<\/strong> entre series.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill\/Strength:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>3 x 8 reps de <a href=\"https:\/\/www.youtube.com\/watch?v=qbRbM6d5ddM\" target=\"_blank\" rel=\"noreferrer noopener\">Box HSPU<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Realizar sin pausas (<strong>unbroken<\/strong>) es ideal, pero si no puedes, no te preocupes.<\/li>\n\n\n\n<li>Descansa lo necesario para completar las series con \u00e9xito.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Handstand HOLDS:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Realiza <strong>2 Max <a href=\"https:\/\/www.youtube.com\/watch?v=LwnOCipO4QY\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand Hold\u00a0<\/a><\/strong><\/li>\n\n\n\n<li>Descansa <strong>60 segundos<\/strong> entre cada esfuerzo m\u00e1ximo.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-a127414-2\" id=\"gspb-tab-item-content-gsbp-a127414-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>2 x 12 reps de \u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=4VzQkWiioTQ\" target=\"_blank\" rel=\"noreferrer noopener\">Lat Eccentrics with Dowel<\/a><\/strong><\/li>\n\n\n\n<li>Descansa aproximadamente <strong>20 segundos<\/strong> entre series.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>2 sets x 1 min de <a href=\"https:\/\/www.youtube.com\/watch?v=LwnOCipO4QY\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand Hold<\/a><\/strong> <em>(acumula tiempo o realiza sin pausas).<\/em><\/li>\n\n\n\n<li>Descansa <strong>2 minutos<\/strong> entre series.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Despu\u00e9s:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>4 x 5 reps de <a href=\"https:\/\/www.youtube.com\/watch?v=qbRbM6d5ddM\" target=\"_blank\" rel=\"noreferrer noopener\">Box HSPU<\/a><\/strong> <em>(el objetivo es realizarlas sin pausas).<\/em><\/li>\n\n\n\n<li>Descansa <strong>30 segundos<\/strong> entre cada serie.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-a127414-3\" id=\"gspb-tab-item-content-gsbp-a127414-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>2 x 10 reps<\/strong> por lado de <a href=\"https:\/\/www.youtube.com\/watch?v=z-UUhj3ejro\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Reach &amp; Rotate<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>4 x 7 reps de <a href=\"https:\/\/www.youtube.com\/watch?v=qbRbM6d5ddM\" target=\"_blank\" rel=\"noreferrer noopener\">Box HSPU<\/a><\/strong> <em>(apunta a realizarlas sin pausas).<\/em><\/li>\n\n\n\n<li>Descansa lo necesario para completar todas las series con \u00e9xito.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Despu\u00e9s:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=LwnOCipO4QY\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand Hold<\/a>:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Realiza <strong>2 Max Holds.<\/strong><\/li>\n\n\n\n<li>Descansa <strong>30 segundos<\/strong> entre cada esfuerzo m\u00e1ximo.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-7605a9c\" id=\"gspb_container-id-gsbp-7605a9c\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-d93fafb\" id=\"gspb_iconBox-id-gsbp-d93fafb\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-79a92ab\" class=\"gspb_heading gspb_heading-id-gsbp-79a92ab\">Semana 3<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-d80fca5 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-d80fca5-0\" aria-controls=\"gspb-tab-item-content-gsbp-d80fca5-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-d80fca5-1\" aria-controls=\"gspb-tab-item-content-gsbp-d80fca5-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-d80fca5-2\" aria-controls=\"gspb-tab-item-content-gsbp-d80fca5-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-d80fca5-3\" aria-controls=\"gspb-tab-item-content-gsbp-d80fca5-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-d80fca5-0\" id=\"gspb-tab-item-content-gsbp-d80fca5-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>3 x 5 reps <a href=\"https:\/\/www.youtube.com\/shorts\/E17ocgM4mvs\">Rack Lift Offs<\/a> [por brazo] con una pausa de 3 segundos<br>&#8211;descansa aproximadamente 20-30 segundos entre cada serie&#8211;<\/p>\n\n\n\n<p><strong>Strength\/Skill Work:<\/strong><br>4 sets Alternating skills<br>2-3-4-5<br><a href=\"https:\/\/www.youtube.com\/watch?v=L5P0zl9zOyE&amp;list=TLGGMR9c2ev30ZwyMzEyMjAyNA&amp;t=1s\">Hollow Body Wall Walks<\/a><br>3-2-1-1- [todas con una bajada controlada de 3 segundos]<br><a href=\"https:\/\/www.youtube.com\/watch?v=6XzkBDKFWbc\">HSPU Tempo Drill<\/a><\/p>\n\n\n\n<p>Por ejemplo, en la ronda 1 har\u00e1s:<br>2 Hollow Body Wall Walks<br>3 Handstand Lowers con una bajada de 3 segundos y subida con conteo regular<br>**en cada ronda los Wall Walks aumentan y las bajadas disminuyen.<\/p>\n\n\n\n<p>[La tensi\u00f3n es clave: contrae todo el cuerpo].<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-d80fca5-1\" id=\"gspb-tab-item-content-gsbp-d80fca5-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>2 x 10 reps of <a href=\"https:\/\/www.youtube.com\/shorts\/TBJzXtUMPgU\">Prone PVC Lift Offs<\/a><br>&#8211;descansa aproximadamente 15 segundos entre series&#8211;<\/p>\n\n\n\n<p><strong>Then alternate 4 sets:<\/strong><br>10 sec <a href=\"https:\/\/www.youtube.com\/watch?v=VHanhDJNNZU\">Headstand Hover<\/a> [\u00a1mira el video!]<br><a href=\"https:\/\/www.youtube.com\/watch?v=6XzkBDKFWbc\">HSPU Tempo Drill<\/a> con bajada de 3 segundos<br>3-3-2-1<br>&#8211;descansa 90 segundos entre series&#8211;<\/p>\n\n\n\n<p><strong>Ejemplo:<\/strong><br><strong>Ronda 1:<\/strong><br>10 segundos de Headstand Hover<br>3 repeticiones con bajada de 3 segundos HSPU Tempo<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-d80fca5-2\" id=\"gspb-tab-item-content-gsbp-d80fca5-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>2 x 7 reps <a href=\"https:\/\/www.youtube.com\/shorts\/E17ocgM4mvs\">Rack Lift Offs<\/a> [por lado] <\/p>\n\n\n\n<p><strong>Skill\/Strength:<\/strong><\/p>\n\n\n\n<p>El trabajo de fuerza de tr\u00edceps consiste en <strong>3 rondas de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>3 <a href=\"https:\/\/www.youtube.com\/watch?v=6XzkBDKFWbc\">Box HSPU<\/a><\/strong> con una bajada controlada de 3 segundos + <strong>Box HSPU de esfuerzo m\u00e1ximo<\/strong><br><em>(Realiza 3 repeticiones con una bajada de 3 segundos y, de inmediato, haz el m\u00e1ximo n\u00famero posible de Box HSPU a velocidad regular).<\/em><br>&#8211;descansa 45 segundos entre cada serie&#8211;<\/li>\n<\/ul>\n\n\n\n<p><strong>Luego:<\/strong><br><strong>3 x 6 reps de <a href=\"https:\/\/www.youtube.com\/watch?v=L5P0zl9zOyE&amp;list=TLGGMR9c2ev30ZwyMzEyMjAyNA&amp;t=7s\">Hollow Body Wall Walks<\/a><\/strong><br>&#8211;descansa 60 segundos entre series&#8211;<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-d80fca5-3\" id=\"gspb-tab-item-content-gsbp-d80fca5-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>2 x 12 reps [por lado] de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=4VzQkWiioTQ\" target=\"_blank\" rel=\"noreferrer noopener\">Lat Eccentrics with Dowel<\/a><\/strong><\/p>\n\n\n\n<p><strong>Triceps Strength<\/strong><br><strong>4 rondas con trabajo decreciente:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ronda 1:<\/strong><br>4 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=6XzkBDKFWbc\">Box HSPU<\/a><\/strong> con una bajada de 4 segundos + <strong>Box HSPU de esfuerzo m\u00e1ximo<\/strong><br><em>(4 repeticiones con bajada de 4 segundos y, de inmediato, m\u00e1ximo esfuerzo a velocidad regular)<\/em><br>&#8211;descansa 45-60 segundos&#8211;<\/li>\n\n\n\n<li><strong>Ronda 2:<\/strong><br>3 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=6XzkBDKFWbc\">Box HSPU<\/a><\/strong> con una bajada de 4 segundos + <strong>Box HSPU de esfuerzo m\u00e1ximo<\/strong><br>&#8211;descansa 45-60 segundos&#8211;<\/li>\n\n\n\n<li><strong>Ronda 3:<\/strong><br>2 HSPU con una bajada de 4 segundos + <strong>Box HSPU de esfuerzo m\u00e1ximo<\/strong><br>&#8211;descansa 45-60 segundos&#8211;<\/li>\n\n\n\n<li><strong>Ronda 4:<\/strong><br>1 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=6XzkBDKFWbc\">Box HSPU<\/a><\/strong> con una bajada de 4 segundos + <strong>Box HSPU de esfuerzo m\u00e1ximo<\/strong><br>&#8211;descansa 45-60 segundos&#8211;<\/li>\n<\/ul>\n\n\n\n<p><strong>Luego:<\/strong><br>3 x 15 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=VHanhDJNNZU\">Headstand Hover<\/a><br>&#8211;descansa 30 segundos entre series&#8211;<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-3e46f2f\" id=\"gspb_container-id-gsbp-3e46f2f\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-9c0ac28\" id=\"gspb_iconBox-id-gsbp-9c0ac28\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-6240594\" class=\"gspb_heading gspb_heading-id-gsbp-6240594\">Semana 4<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-e4a3a73 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-e4a3a73-0\" aria-controls=\"gspb-tab-item-content-gsbp-e4a3a73-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-e4a3a73-1\" aria-controls=\"gspb-tab-item-content-gsbp-e4a3a73-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-e4a3a73-2\" aria-controls=\"gspb-tab-item-content-gsbp-e4a3a73-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-e4a3a73-3\" aria-controls=\"gspb-tab-item-content-gsbp-e4a3a73-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-e4a3a73-0\" id=\"gspb-tab-item-content-gsbp-e4a3a73-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>2 minutos de <a href=\"https:\/\/www.youtube.com\/watch?v=8tvvF1g3zd4\">Overhead Opener<\/a><\/p>\n\n\n\n<p><strong>Skill\/Strength:<\/strong><br><strong>6 rondas de lo siguiente:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 segundos de <a href=\"https:\/\/www.youtube.com\/shorts\/cGjXlwU9I48\">handstand hold<\/a> o <a href=\"https:\/\/youtube.com\/watch?v=rA_xFsWUPPU\">Box Handstand Hold<\/a><\/li>\n\n\n\n<li>Inmediatamente pasa a la caja para realizar <strong>6 reps de Box HSPU<\/strong><\/li>\n<\/ul>\n\n\n\n<p><em>[El objetivo es pasar directamente del handstand hold a los HSPU sin descansar.]<\/em><br>&#8211;descansa aproximadamente 45-60 segundos entre rondas para completar todas las repeticiones con \u00e9xito&#8211;<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-e4a3a73-1\" id=\"gspb-tab-item-content-gsbp-e4a3a73-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>2 x 10 <a href=\"https:\/\/www.youtube.com\/shorts\/TBJzXtUMPgU\">Prone PVC Lift Offs<\/a><br>&#8211;20 segundos de descanso entre series&#8211;<\/p>\n\n\n\n<p><strong>Skill\/Strength:<\/strong><br><strong>4 sets:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>30 segundos de <\/strong><a href=\"https:\/\/www.youtube.com\/shorts\/D89d3YP2prc\"><strong>Handstand Against Wall<\/strong> <\/a><em>(acumula el tiempo si no puedes hacerlo sin pausas).<\/em><\/li>\n\n\n\n<li><strong>M\u00e1ximo esfuerzo de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=6XzkBDKFWbc\">Box HSPU<\/a><\/strong> sin pausas<\/strong> <em>(unbroken).<\/em><br>&#8212;descansa aproximadamente 60 segundos a 2 minutos entre series&#8212;<\/li>\n<\/ul>\n\n\n\n<p><strong>Nota:<\/strong><br>Este es un <strong>superset\/couplet<\/strong>, as\u00ed que pasa directamente del Handstand Hold a los Box HSPU sin descanso.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-e4a3a73-2\" id=\"gspb-tab-item-content-gsbp-e4a3a73-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup:<br>2 min of Overhead Mobility<\/p>\n\n\n\n<p>Skill Work:<br>Accumulate 2 minute <a href=\"https:\/\/www.youtube.com\/shorts\/cGjXlwU9I48\">handstand hold<\/a><\/p>\n\n\n\n<p>Immediately after finishing the hold:<br>1 minute max effort <a href=\"https:\/\/www.youtube.com\/watch?v=_l3ySVKYVJ8\">Push Ups<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-e4a3a73-3\" id=\"gspb-tab-item-content-gsbp-e4a3a73-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>1 minuto de <a href=\"https:\/\/www.youtube.com\/watch?v=Sfmtd1wt3JU\">Bench Thoracic Extension<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong><a href=\"https:\/\/www.youtube.com\/watch?v=_A6w70qM0s4\">Box HSPU:<\/a><\/strong><br>2 rondas de m\u00e1ximo esfuerzo durante 1 minuto<br>&#8211;1 minuto de descanso entre series&#8211;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\u00a1INT\u00c9NTALO!<\/strong><br>\u00bfLograste tu primer Strict HSPU?<\/p>\n\n\n\n<p><strong>\u00a1Felicidades por completar el programa!<\/strong><br>Mira el video de conclusi\u00f3n.<\/p>\n\n\n\n<p>Si a\u00fan no alcanzaste tu objetivo, considera lo siguiente:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Realiza un programa enfocado en mec\u00e1nicas de empuje para mejorar tu t\u00e9cnica.<\/li>\n\n\n\n<li>Trabaja en un programa de fuerza y estabilidad en handstand para desarrollar m\u00e1s fuerza en los hombros.<\/li>\n<\/ul>\n\n\n\n<p><strong>\u00a1Sigue trabajando y comparte tus logros!<\/strong><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>\u00bfQu\u00e9 es un Strict Handstand Push-Up? El strict handstand push-up (HSPU) es un ejercicio avanzado que consiste en realizar una flexi\u00f3n y extensi\u00f3n de brazos mientras se est\u00e1 en posici\u00f3n de parada de manos, sin ayuda de impulso o balanceo. Este movimiento es muy valorado en CrossFit y gimnasia, ya que demanda fuerza, estabilidad y [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1658,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":".gspb-tabs *{box-sizing: border-box !important}.t-btn-container{display:flex;flex-direction:row;width:100%;align-items:center;margin-bottom:-1px;flex-wrap:wrap}.t-btn-container .t-btn{background-origin: border-box;list-style:none;display:inline-flex;align-items:center;margin:0;padding:11px 24px;cursor:pointer;position:relative;transition:all .4s ease-in-out; font-size:20px}.t-btn-container .t-btn .tabsubtitle{font-size:70%;opacity:.7}.gstabs-tabs .t-btn{border:1px solid transparent;border-top-width:2px}.gstabs-tabs .t-btn:focus{outline:none;}.gstabs-tabs .t-btn.active{border-color:rgba(206,206,206,.4);border-bottom-color:#fff;background-color:#fff;color:#333}.t-panel-container .t-panel{opacity:0;overflow:hidden;display:none}.t-panel-container .t-panel.active{opacity:1;display:block!important}.t-panel-container{margin-bottom:25px;overflow:hidden; 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