{"id":2062,"date":"2025-01-01T17:16:26","date_gmt":"2025-01-01T23:16:26","guid":{"rendered":"https:\/\/prewodplus.com\/?p=2062"},"modified":"2025-01-02T18:41:24","modified_gmt":"2025-01-03T00:41:24","slug":"mastering-ring-control-strength-stability-program","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/mastering-ring-control-strength-stability-program\/","title":{"rendered":"Mastering Ring Control: Strength &amp; Stability Program"},"content":{"rendered":"<p><strong>Domina los anillos con fuerza y estabilidad<\/strong><\/p>\n\n\n\n<p>Este programa est\u00e1 dise\u00f1ado para desarrollar la fuerza y estabilidad esenciales en los anillos, permiti\u00e9ndote avanzar hacia movimientos gimn\u00e1sticos m\u00e1s desafiantes como Muscle-Ups, Dips y Pull-Ups estrictos. Tanto si eres principiante en el trabajo con anillos como si buscas perfeccionar tu control, este plan te ayudar\u00e1 a fortalecer los m\u00fasculos clave, mejorar la movilidad y dominar la t\u00e9cnica.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00bfQu\u00e9 incluye este programa?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Progresiones Adaptables:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Ejercicios dise\u00f1ados para todos los niveles, con variaciones para escalar o aumentar el desaf\u00edo.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Fortalecimiento de la Base:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Movimientos espec\u00edficos para estabilizar hombros, core y mu\u00f1ecas, esenciales para el control en los anillos.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>T\u00e9cnica Refinada:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Drills y ejercicios enfocados en desarrollar la alineaci\u00f3n y el control perfecto en cada repetici\u00f3n.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Resultados Graduales:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Aumenta tu fuerza funcional y la capacidad para ejecutar movimientos m\u00e1s avanzados en los anillos.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00bfPara qui\u00e9n es este programa?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atletas que est\u00e1n comenzando con los anillos y desean desarrollar fuerza b\u00e1sica.<\/li>\n\n\n\n<li>Personas que quieren mejorar su t\u00e9cnica y control en movimientos gimn\u00e1sticos.<\/li>\n\n\n\n<li>Quienes buscan progresar hacia ejercicios avanzados como Muscle-Ups o Iron Cross.<\/li>\n<\/ul>\n\n\n\n<p><strong>Resultados esperados:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mayor fuerza en el tren superior y estabilidad en los anillos.<\/li>\n\n\n\n<li>Confianza en ejercicios b\u00e1sicos y avanzados de gimnasia.<\/li>\n\n\n\n<li>Base s\u00f3lida para movimientos m\u00e1s complejos.<\/li>\n<\/ul>\n\n\n\n<p><strong>\u00a1\u00danete ahora y lleva tu entrenamiento en los anillos al siguiente nivel!<\/strong><\/p>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-1d18115\" id=\"gspb_container-id-gsbp-1d18115\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-0b9108c\" id=\"gspb_iconBox-id-gsbp-0b9108c\"><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-d94c7bd\" class=\"gspb_heading gspb_heading-id-gsbp-d94c7bd\">Semana 1<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-8f1ae0a 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-8f1ae0a-0\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-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-8f1ae0a-1\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-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-8f1ae0a-2\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-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-8f1ae0a-3\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-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-8f1ae0a-0\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup:<\/strong><br>20 <a href=\"https:\/\/www.youtube.com\/watch?v=1zK8Y7n3QN4\">Shoulder Extension Bridges<\/a><\/p>\n\n\n\n<p><strong>Strength:<\/strong><br><strong>6-4-2 <a href=\"https:\/\/www.youtube.com\/watch?v=EznLCDBAPIU\">Strict Ring Dips<\/a><\/strong> <em>(usa asistencia con talones si es necesario)<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa 20 segundos entre sets &#8211;<br><em>Si no puedes hacerlas sin interrupciones en cada set, no pasa nada. Completa todas las repeticiones antes de comenzar el descanso de 20 segundos.<\/em><\/li>\n<\/ul>\n\n\n\n<p><strong>Then:<\/strong><br><strong>3 sets x 10 reps de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Pulse.mp4\">Ring Pulses<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa aproximadamente 20 segundos entre sets &#8211;<br><em>Intenta realizar todas las Ring Pulses sin interrupciones si es posible.<\/em><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-1\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Sugerencia de calentamiento:<\/strong><br>2 minutos de salto de cuerda <em>(o corre, haz burpees, rema, etc.)<\/em> para calentar el cuerpo antes de comenzar el trabajo de hoy.<\/p>\n\n\n\n<p><strong>Realiza 3 rondas de:<\/strong><br>10 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Crab-Sliders.mp4\">Crab Sliders<\/a><br>8 <a href=\"https:\/\/www.youtube.com\/watch?v=FRiiZRhapeU\">Ring Pushups<\/a> <em>(camina hacia adelante con los anillos para escalar)<\/em><br>6 segundos de descenso controlado en <strong>1 <a href=\"https:\/\/www.youtube.com\/watch?v=8hygi8wqV8U\">Ring Dip Negative<\/a><\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-2\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup:<br>2 x 30sec <a href=\"https:\/\/www.youtube.com\/watch?v=Xwcbm93mM-o\"><strong>Crab Walk<\/strong><\/a><br>-rest 30sec between sets-<\/p>\n\n\n\n<p>Complete:<br>6-5-4 <a href=\"https:\/\/www.youtube.com\/watch?v=EznLCDBAPIU\">Strict Ring Dips<\/a> o <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Dips-Scaled-Heel-Assist.mp4\">[Ring dips heel assist]<\/a><br>-rest approx 30sec to be succesful at all reps &#8211;<br>*try to do unbroken<\/p>\n\n\n\n<p>Then:<br>12-10-8 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Pulse.mp4\">Ring Pulses<\/a><br>-rest approx 20 sec between sets &#8211;<br>*try to do each set unbroken<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-3\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Sugerencia de calentamiento:<\/strong><br>2 minutos de salto de cuerda, remo, carrera o burpees antes de comenzar el programa de hoy.<\/p>\n\n\n\n<p><strong>4 rondas de:<\/strong><br>10 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Crab-Sliders.mp4\">Crab Sliders<\/a><br>10 <a href=\"https:\/\/www.youtube.com\/shorts\/mUN_CxyT1rs\">Ring Support Tuck-Ups<\/a><\/p>\n\n\n\n<p><strong>Despu\u00e9s de las 4 rondas:<\/strong><br>&#8212; DESCANSA 2 minutos &#8212;<\/p>\n\n\n\n<p><strong>Luego realiza 2 sets de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Pull-Ups.mp4\">Ring Pull-Ups<\/a><\/strong> <em>(m\u00e1ximo esfuerzo por 20 segundos)<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa 20 segundos entre cada &#8220;set&#8221; &#8211;<br><em>Si no puedes subir los anillos, puedes doblar las rodillas para hacer pull-ups en un set de anillos m\u00e1s bajo.<\/em><\/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-73f9932\" id=\"gspb_container-id-gsbp-73f9932\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-39a9412\" id=\"gspb_iconBox-id-gsbp-39a9412\"><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-f1cc75f\" class=\"gspb_heading gspb_heading-id-gsbp-f1cc75f\">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-20ea00a 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-20ea00a-0\" aria-controls=\"gspb-tab-item-content-gsbp-20ea00a-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-20ea00a-1\" aria-controls=\"gspb-tab-item-content-gsbp-20ea00a-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-20ea00a-2\" aria-controls=\"gspb-tab-item-content-gsbp-20ea00a-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-20ea00a-3\" aria-controls=\"gspb-tab-item-content-gsbp-20ea00a-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-20ea00a-0\" id=\"gspb-tab-item-content-gsbp-20ea00a-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup:<\/strong><br>3 rondas x 20 segundos de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Plank-Support-Circles.mp4\">Ring Plank Support Circles<\/a><\/strong><br><em>(20 segundos en sentido horario y 20 segundos en sentido antihorario).<\/em><\/p>\n\n\n\n<p><strong>Strength:<\/strong><br>Completa 4 rondas de:<br>4 <a href=\"https:\/\/www.youtube.com\/watch?v=EznLCDBAPIU\">Ring Dips<\/a> o <em><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Dips-Scaled-Heel-Assist.mp4\">(usa TOE assist si es necesario)<\/a><\/em><br><em>No necesitas hacerlas sin interrupciones.<\/em><br>10 segundos de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=kONbxg4kzkE\">Ring Support Hold<\/a><\/strong><br>&#8212; Descansa 30-60 segundos despu\u00e9s del <strong>Ring Support Hold<\/strong> &#8212;<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-20ea00a-1\" id=\"gspb-tab-item-content-gsbp-20ea00a-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup:<\/strong><br>10 <a href=\"https:\/\/www.youtube.com\/watch?v=NH7kkB2gs8A\"><strong>Inchworm + Pushup<\/strong><\/a><\/p>\n\n\n\n<p><strong>Then:<\/strong><br>3 rondas para calidad, no por tiempo:<br>15-10-5<br><a href=\"https:\/\/www.youtube.com\/watch?v=sEAOZc77wk8\">Ring Rows<\/a><br>10-8-6<br><a href=\"https:\/\/www.youtube.com\/watch?v=Go96FtKDQIA\"><strong>Archer Pushup en Rings<\/strong><\/a> <em>(derecha\/izquierda = 1 repetici\u00f3n)<\/em><\/p>\n\n\n\n<p><em>[Ajusta los anillos a una altura que te permita realizar ambos ejercicios en un circuito.]<\/em><\/p>\n\n\n\n<p><strong>Para el Archer Pushup:<\/strong> Cada brazo = 1 repetici\u00f3n.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-20ea00a-2\" id=\"gspb-tab-item-content-gsbp-20ea00a-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>8 min EMOM:<\/strong><br>Minutos impares: 30 segundos de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Crab-Sliders.mp4\">Crab Sliders<\/a><\/strong><br>Minutos pares: 30 segundos de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=LjzsV8io-ys\">Toe Assist Ring Dip<\/a><\/strong><\/p>\n\n\n\n<p><strong>DESPU\u00c9S DE LOS 8 MINUTOS:<\/strong><\/p>\n\n\n\n<p>Completa un set de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Plank-Support-Circles.mp4\">Ring Support Circles:<\/a><\/strong><br>45 segundos por brazo <em>(descansa 20 segundos entre cada brazo).<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-20ea00a-3\" id=\"gspb-tab-item-content-gsbp-20ea00a-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>Dedica 2 minutos a calentar con salto de cuerda, remo, carrera, etc., antes de comenzar el entrenamiento.<\/p>\n\n\n\n<p><strong>3 rondas de:<\/strong><br>8 <a href=\"https:\/\/www.youtube.com\/watch?v=cQi9L5RZZNE\">Supine Ring Rows<\/a> <em>(mant\u00e9n el cuerpo en posici\u00f3n hollow)<\/em><br>4 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-I-Y.mp4\">Ring I-Y<\/a> <em>(I-Y = 1 repetici\u00f3n)<\/em><br>Descansa lo necesario entre cada ejercicio para completar todas las series y repeticiones con buena t\u00e9cnica.<\/p>\n\n\n\n<p><strong>PUNTOS CLAVE:<\/strong><br>Para el I-Y: La t\u00e9cnica es fundamental, as\u00ed que:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Camina hacia adelante con los anillos para escalar m\u00e1s.<\/li>\n\n\n\n<li>Mant\u00e9n los brazos completamente rectos durante todo el movimiento.<\/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-3cc80ef\" id=\"gspb_container-id-gsbp-3cc80ef\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-7fc3940\" id=\"gspb_iconBox-id-gsbp-7fc3940\"><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-1de7482\" class=\"gspb_heading gspb_heading-id-gsbp-1de7482\">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-37d0bb3 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-37d0bb3-0\" aria-controls=\"gspb-tab-item-content-gsbp-37d0bb3-0\"><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-37d0bb3-1\" aria-controls=\"gspb-tab-item-content-gsbp-37d0bb3-1\"><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-37d0bb3-2\" aria-controls=\"gspb-tab-item-content-gsbp-37d0bb3-2\"><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-37d0bb3-3\" aria-controls=\"gspb-tab-item-content-gsbp-37d0bb3-3\"><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-37d0bb3-0\" id=\"gspb-tab-item-content-gsbp-37d0bb3-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup:<\/strong><br>20 <a href=\"https:\/\/www.youtube.com\/watch?v=1zK8Y7n3QN4\">Shoulder Extension Bridges<\/a><\/p>\n\n\n\n<p><strong>Completa 4 rondas de:<\/strong><br>5-3-3-5 <a href=\"https:\/\/www.youtube.com\/watch?v=EznLCDBAPIU\">Ring Dips<\/a> o <em><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Dips-Scaled-Heel-Assist.mp4\">(usa TOE assist si es necesario)<\/a><\/em><br><em>Realiza cada set sin interrupciones.<\/em><br>&#8212; Descansa aproximadamente 20-40 segundos entre sets para completar todas las repeticiones con \u00e9xito &#8212;<\/p>\n\n\n\n<p><strong>Luego:<\/strong><br>15-12-10 <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Pulse.mp4\">Ring Pulses<\/a><\/strong><br>&#8212; Descansa 20 segundos entre sets &#8212;<br><em>El objetivo es realizar los Ring Pulses sin interrupciones, si es posible.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-37d0bb3-1\" id=\"gspb-tab-item-content-gsbp-37d0bb3-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup:<\/strong><br>20 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=Xwcbm93mM-o\"><strong>Crab Walk<\/strong><\/a><br>20 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=kONbxg4kzkE\"><strong>Ring Support Hold<\/strong><\/a><\/p>\n\n\n\n<p><strong>THEN:<\/strong><br><strong>8-6-4-2<\/strong><br><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Pull-Ups.mp4\"><strong>Ring Pull-Ups<\/strong><\/a><br><em>No es necesario que las realices sin interrupciones.<\/em><br>&#8212; Descansa 30 segundos entre sets &#8212;<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-37d0bb3-2\" id=\"gspb-tab-item-content-gsbp-37d0bb3-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup<\/strong><br>20 repeticiones de <a href=\"https:\/\/www.youtube.com\/watch?v=1zK8Y7n3QN4\">Shoulder Extension Bridges<\/a><\/p>\n\n\n\n<p><strong>Strength:<\/strong><br>Alterna en forma de circuito:<br>9-7-5 <a href=\"https:\/\/www.youtube.com\/watch?v=LjzsV8io-ys\">Toe Assisted Ring Dip<\/a><br>18-14-10 <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Pulse.mp4\">Ring Pulses<\/a><\/strong><br>&#8212; Descansa 30 segundos despu\u00e9s de cada ronda &#8212;<\/p>\n\n\n\n<p><em>Si no puedes completar todas las repeticiones de un set sin interrupciones, est\u00e1 bien.<br>Puedes dividir las repeticiones dentro del set si es necesario.<\/em><\/p>\n\n\n\n<p><em>Si necesitas m\u00e1s descanso entre sets para completar el trabajo con \u00e9xito, est\u00e1 bien. Este es solo un tiempo de descanso recomendado.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-37d0bb3-3\" id=\"gspb-tab-item-content-gsbp-37d0bb3-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Sugerencia de calentamiento:<\/strong><br>2 minutos de bicicleta, carrera, remo o salto de cuerda antes de comenzar el trabajo de hoy.<\/p>\n\n\n\n<p><strong>3 rondas de:<\/strong><br>10 <a href=\"https:\/\/www.youtube.com\/watch?v=l4zHM4_fSQQ\"><strong>Ring Support Tuck-Ups<\/strong><\/a><br><em>Al finalizar el \u00faltimo Tuck-Up, realiza un esfuerzo m\u00e1ximo de Ring Support HOLD.<\/em><br>&#8212; Descansa 30 segundos entre rondas &#8212;<\/p>\n\n\n\n<p><strong>THEN:<\/strong><br><strong>8-7-6 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Pull-Ups.mp4\">Ring Pull-Ups<\/a><\/strong><br>&#8212; Descansa lo necesario para completar todas las series con \u00e9xito &#8212;<\/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-6c12ccb\" id=\"gspb_container-id-gsbp-6c12ccb\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-44a2314\" id=\"gspb_iconBox-id-gsbp-44a2314\"><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-42fc946\" class=\"gspb_heading gspb_heading-id-gsbp-42fc946\">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-4924e7c 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-4924e7c-0\" aria-controls=\"gspb-tab-item-content-gsbp-4924e7c-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-4924e7c-1\" aria-controls=\"gspb-tab-item-content-gsbp-4924e7c-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-4924e7c-2\" aria-controls=\"gspb-tab-item-content-gsbp-4924e7c-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-4924e7c-3\" aria-controls=\"gspb-tab-item-content-gsbp-4924e7c-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-4924e7c-0\" id=\"gspb-tab-item-content-gsbp-4924e7c-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>FOR QUALITY (no por tiempo):<\/strong><\/p>\n\n\n\n<p><strong>Warmup:<\/strong><br>1 minuto de <a href=\"https:\/\/www.youtube.com\/watch?v=Xwcbm93mM-o\"><strong>Crab Walk<\/strong><\/a><\/p>\n\n\n\n<p><strong>Alterna 4 rondas de:<\/strong><br>20 segundos de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Plank-Support-Circles.mp4\">Ring Plank Support Circles<\/a><\/strong> <em>(por brazo)<\/em><br><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-I-Y.mp4\">Ring I-Y<\/a>  <em>(I-Y = 1 repetici\u00f3n)<\/em><br><strong>6-4-4<\/strong><\/p>\n\n\n\n<p><em>Camina hacia adelante con los anillos para escalar el I-Y.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-4924e7c-1\" id=\"gspb-tab-item-content-gsbp-4924e7c-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup:<\/strong><br>5 <a href=\"https:\/\/www.youtube.com\/watch?v=NH7kkB2gs8A\"><strong>Inchworm + Pushup<\/strong><\/a><br><em>PERO COMPLETA 3 PUSHUPS cada vez que te desplaces hacia adelante.<\/em><br><em>(Realizar\u00e1s 5 sets de desplazamientos: haz 3 pushups y luego regresa al inicio).<\/em><\/p>\n\n\n\n<p><strong>3 rondas alternando ejercicios:<\/strong><br><strong>15-10-5<\/strong><br><a href=\"https:\/\/www.youtube.com\/watch?v=sEAOZc77wk8\">Ring Rows<\/a><\/p>\n\n\n\n<p><strong>10-8-6<\/strong><br><a href=\"https:\/\/www.youtube.com\/watch?v=Go96FtKDQIA\"><strong>Archer Pushup en Rings<\/strong><\/a> <em>(cada brazo = 1 repetici\u00f3n)<\/em><\/p>\n\n\n\n<p><em>No es necesario que realices estas repeticiones sin interrupciones.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-4924e7c-2\" id=\"gspb-tab-item-content-gsbp-4924e7c-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>3 rondas de:<\/strong><br>10 segundos de Support Hold seguido de <strong>m\u00e1ximo esfuerzo de <a href=\"https:\/\/www.youtube.com\/watch?v=EznLCDBAPIU\">Ring Dips<\/a><\/strong> <em>(con apoyo de los pies)<\/em><br>&#8212; Descansa 60 segundos entre sets &#8212;<\/p>\n\n\n\n<p><strong>AFTER BASH:<\/strong><br>2 sets x 45 segundos de <strong><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-Plank-Support-Circles.mp4\">Ring Plank Support Circles<\/a><\/strong>:<\/strong><br>Realiza un set de 45 segundos por cada brazo<br>&#8212; Descansa 20 segundos entre cada brazo &#8212;<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-4924e7c-3\" id=\"gspb-tab-item-content-gsbp-4924e7c-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>Completa 2 minutos de carrera, remo, bicicleta, salto de cuerda, etc., para calentar antes de comenzar el entrenamiento de hoy.<\/p>\n\n\n\n<p><strong>3 rondas de:<\/strong><br>4 <a href=\"https:\/\/www.youtube.com\/watch?v=Go96FtKDQIA\"><strong>Archer Pushup en Rings<\/strong><\/a><br>4 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Ring-I-Y.mp4\">Ring I-Y<\/a> <em>(I-Y = 1 repetici\u00f3n)<\/em><\/p>\n\n\n\n<p><strong>Stability Work:<\/strong><br>M\u00e1ximo esfuerzo en 2 sets de 30 segundos de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=l4zHM4_fSQQ\"><strong>Ring Support Tuck-Ups<\/strong><\/a><\/strong><br>&#8212; Descansa 30 segundos entre sets &#8212;<\/p>\n\n\n\n<p><strong>PUNTOS CLAVE:<\/strong><br><em>Para ambos ejercicios:<\/em><br>Camina hacia adelante con los anillos para escalar m\u00e1s.<\/p>\n\n\n\n<p><strong>\u00a1FELICIDADES POR TERMINAR TUS 4 SEMANAS!<\/strong><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Domina los anillos con fuerza y estabilidad Este programa est\u00e1 dise\u00f1ado para desarrollar la fuerza y estabilidad esenciales en los anillos, permiti\u00e9ndote avanzar hacia movimientos gimn\u00e1sticos m\u00e1s desafiantes como Muscle-Ups, Dips y Pull-Ups estrictos. Tanto si eres principiante en el trabajo con anillos como si buscas perfeccionar tu control, este plan te ayudar\u00e1 a fortalecer [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":".gspb_container-id-gsbp-1d18115{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-1d18115.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-1d18115.gspb_container{position:relative;}#gspb_container-id-gsbp-1d18115.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-1d18115.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-1d18115.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-1d18115.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-1d18115.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-0b9108c svg{width: 72px;}#gspb_iconBox-id-gsbp-0b9108c{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-0b9108c svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-0b9108c svg, #gspb_iconBox-id-gsbp-0b9108c svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-0b9108c svg{margin:0px !important;}#gspb_iconBox-id-gsbp-0b9108c svg:hover, #gspb_iconBox-id-gsbp-0b9108c svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-d94c7bd{font-size:25px;}#gspb_heading-id-gsbp-d94c7bd{color:#ffffff;}#gspb_heading-id-gsbp-d94c7bd{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-d94c7bd .gspb_heading_subtitle, #gspb_subheading-id-gsbp-d94c7bd{display:block; font-size:17px; line-height:22px; margin-top:5px}.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; padding:30px}.gstabs-tabs .t-panel-container{border:1px solid rgba(206,206,206,.4);background-color:#fff}.t-btn-container ul{margin:0!important;padding:0!important}.gstabs-underline .t-btn-container .t-btn:after{position:absolute;bottom:0;left:0;content:'';height:3px;width:0;transition:width .5s,left .5s,right .5s;}.gstabs-underline .t-btn-container .t-btn.active:after{width:100%;left:0;right:0}.gstabs-pills .t-btn-container .t-btn{margin:0 10px;border:1px solid transparent}.gstabs-vertical{display:flex}.gstabs-vertical .t-btn-container{display:block;width:150px}.gstabs-vertical .t-btn-container .t-btn{margin-bottom:10px;width:150px; border:1px solid transparent}.gstabs-vertical .t-panel-container{flex-grow:1}.t-btn-container .t-btn .gs-image{flex-grow:inherit;}.t-btn-container .t-btn img{margin:0;height:25px;min-width:auto}@keyframes gcwidthleftright{0%{width:0%}100%{width:100%}}@keyframes gcslidefromtop{0%{transform:translateY(-10px);opacity:0}100%{transform:translateY(0);opacity:1}}@media (max-width: 575.98px){body .tabscroll .t-btn-container{overflow-x:scroll;flex-wrap:nowrap;scroll-behavior:smooth;scroll-snap-type:x mandatory;width: 100% !important;white-space: nowrap;display:block; padding-bottom:15px}.tabscroll .t-btn-container .t-btn{scroll-snap-align:start;white-space: nowrap;width: auto !important;margin-right: 10px;}.tabscroll .t-btn-container .t-btn.active{box-shadow:none!important}.gstabs-vertical{display:block !important}.gstabs-vertical .t-panel-container{margin-top:25px}.t-btn-container .t-btn{font-size:15px}}.gswipertabs{overflow:hidden}.t-panel-container .t-panel{width:100%}.t-panel-container p:last-of-type{margin-bottom:0}.gspb_tabs-id-gsbp-8f1ae0a .t-btn-container{justify-content: left}.gspb_tabs-id-gsbp-8f1ae0a > .t-btn-container > .t-btn{background-color: #f5f5f5}.gspb_tabs-id-gsbp-8f1ae0a > .t-btn-container > .t-btn.active{background-color: #e5e5e5}.gspb_tabs-id-gsbp-8f1ae0a .t-btn-container .t-btn{gap:10px}.gspb_container-id-gsbp-73f9932{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-73f9932.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-73f9932.gspb_container{position:relative;}#gspb_container-id-gsbp-73f9932.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-73f9932.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-73f9932.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-73f9932.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-73f9932.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-39a9412 svg{width: 72px;}#gspb_iconBox-id-gsbp-39a9412{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-39a9412 svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-39a9412 svg, #gspb_iconBox-id-gsbp-39a9412 svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-39a9412 svg{margin:0px !important;}#gspb_iconBox-id-gsbp-39a9412 svg:hover, #gspb_iconBox-id-gsbp-39a9412 svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-39a9412 .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-39a9412 .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-f1cc75f{font-size:25px;}#gspb_heading-id-gsbp-f1cc75f{color:#ffffff;}#gspb_heading-id-gsbp-f1cc75f{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-f1cc75f .gspb_heading_subtitle, #gspb_subheading-id-gsbp-f1cc75f{display:block; font-size:17px; line-height:22px; margin-top:5px}.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; padding:30px}.gstabs-tabs .t-panel-container{border:1px solid rgba(206,206,206,.4);background-color:#fff}.t-btn-container ul{margin:0!important;padding:0!important}.gstabs-underline .t-btn-container .t-btn:after{position:absolute;bottom:0;left:0;content:'';height:3px;width:0;transition:width .5s,left .5s,right .5s;}.gstabs-underline .t-btn-container .t-btn.active:after{width:100%;left:0;right:0}.gstabs-pills .t-btn-container .t-btn{margin:0 10px;border:1px solid transparent}.gstabs-vertical{display:flex}.gstabs-vertical .t-btn-container{display:block;width:150px}.gstabs-vertical .t-btn-container .t-btn{margin-bottom:10px;width:150px; border:1px solid transparent}.gstabs-vertical .t-panel-container{flex-grow:1}.t-btn-container .t-btn .gs-image{flex-grow:inherit;}.t-btn-container .t-btn img{margin:0;height:25px;min-width:auto}@keyframes gcwidthleftright{0%{width:0%}100%{width:100%}}@keyframes gcslidefromtop{0%{transform:translateY(-10px);opacity:0}100%{transform:translateY(0);opacity:1}}@media (max-width: 575.98px){body .tabscroll .t-btn-container{overflow-x:scroll;flex-wrap:nowrap;scroll-behavior:smooth;scroll-snap-type:x mandatory;width: 100% !important;white-space: nowrap;display:block; padding-bottom:15px}.tabscroll .t-btn-container .t-btn{scroll-snap-align:start;white-space: nowrap;width: auto !important;margin-right: 10px;}.tabscroll .t-btn-container .t-btn.active{box-shadow:none!important}.gstabs-vertical{display:block !important}.gstabs-vertical .t-panel-container{margin-top:25px}.t-btn-container .t-btn{font-size:15px}}.gswipertabs{overflow:hidden}.t-panel-container .t-panel{width:100%}.t-panel-container p:last-of-type{margin-bottom:0}.gspb_tabs-id-gsbp-20ea00a .t-btn-container{justify-content: left}.gspb_tabs-id-gsbp-20ea00a > .t-btn-container > .t-btn{background-color: #f5f5f5}.gspb_tabs-id-gsbp-20ea00a > .t-btn-container > .t-btn.active{background-color: #e5e5e5}.gspb_tabs-id-gsbp-20ea00a .t-btn-container .t-btn{gap:10px}.gspb_container-id-gsbp-3cc80ef{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-3cc80ef.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-3cc80ef.gspb_container{position:relative;}#gspb_container-id-gsbp-3cc80ef.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-3cc80ef.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-3cc80ef.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-3cc80ef.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-3cc80ef.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-7fc3940 svg{width: 72px;}#gspb_iconBox-id-gsbp-7fc3940{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-7fc3940 svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-7fc3940 svg, #gspb_iconBox-id-gsbp-7fc3940 svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-7fc3940 svg{margin:0px !important;}#gspb_iconBox-id-gsbp-7fc3940 svg:hover, #gspb_iconBox-id-gsbp-7fc3940 svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-7fc3940 .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-7fc3940 .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-1de7482{font-size:25px;}#gspb_heading-id-gsbp-1de7482{color:#ffffff;}#gspb_heading-id-gsbp-1de7482{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-1de7482 .gspb_heading_subtitle, #gspb_subheading-id-gsbp-1de7482{display:block; font-size:17px; line-height:22px; margin-top:5px}.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; padding:30px}.gstabs-tabs .t-panel-container{border:1px solid rgba(206,206,206,.4);background-color:#fff}.t-btn-container ul{margin:0!important;padding:0!important}.gstabs-underline .t-btn-container .t-btn:after{position:absolute;bottom:0;left:0;content:'';height:3px;width:0;transition:width .5s,left .5s,right .5s;}.gstabs-underline .t-btn-container .t-btn.active:after{width:100%;left:0;right:0}.gstabs-pills .t-btn-container .t-btn{margin:0 10px;border:1px solid transparent}.gstabs-vertical{display:flex}.gstabs-vertical .t-btn-container{display:block;width:150px}.gstabs-vertical .t-btn-container .t-btn{margin-bottom:10px;width:150px; border:1px solid transparent}.gstabs-vertical .t-panel-container{flex-grow:1}.t-btn-container .t-btn .gs-image{flex-grow:inherit;}.t-btn-container .t-btn img{margin:0;height:25px;min-width:auto}@keyframes gcwidthleftright{0%{width:0%}100%{width:100%}}@keyframes gcslidefromtop{0%{transform:translateY(-10px);opacity:0}100%{transform:translateY(0);opacity:1}}@media (max-width: 575.98px){body .tabscroll .t-btn-container{overflow-x:scroll;flex-wrap:nowrap;scroll-behavior:smooth;scroll-snap-type:x mandatory;width: 100% !important;white-space: nowrap;display:block; padding-bottom:15px}.tabscroll .t-btn-container .t-btn{scroll-snap-align:start;white-space: nowrap;width: auto !important;margin-right: 10px;}.tabscroll .t-btn-container .t-btn.active{box-shadow:none!important}.gstabs-vertical{display:block !important}.gstabs-vertical .t-panel-container{margin-top:25px}.t-btn-container .t-btn{font-size:15px}}.gswipertabs{overflow:hidden}.t-panel-container .t-panel{width:100%}.t-panel-container p:last-of-type{margin-bottom:0}.gspb_tabs-id-gsbp-37d0bb3 .t-btn-container{justify-content: left}.gspb_tabs-id-gsbp-37d0bb3 > .t-btn-container > .t-btn{background-color: #f5f5f5}.gspb_tabs-id-gsbp-37d0bb3 > .t-btn-container > .t-btn.active{background-color: #e5e5e5}.gspb_tabs-id-gsbp-37d0bb3 .t-btn-container .t-btn{gap:10px}.gspb_container-id-gsbp-6c12ccb{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-6c12ccb.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-6c12ccb.gspb_container{position:relative;}#gspb_container-id-gsbp-6c12ccb.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-6c12ccb.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-6c12ccb.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-6c12ccb.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-6c12ccb.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-44a2314 svg{width: 72px;}#gspb_iconBox-id-gsbp-44a2314{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-44a2314 svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-44a2314 svg, #gspb_iconBox-id-gsbp-44a2314 svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-44a2314 svg{margin:0px !important;}#gspb_iconBox-id-gsbp-44a2314 svg:hover, #gspb_iconBox-id-gsbp-44a2314 svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-44a2314 .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-44a2314 .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-42fc946{font-size:25px;}#gspb_heading-id-gsbp-42fc946{color:#ffffff;}#gspb_heading-id-gsbp-42fc946{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-42fc946 .gspb_heading_subtitle, #gspb_subheading-id-gsbp-42fc946{display:block; font-size:17px; line-height:22px; margin-top:5px}.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; padding:30px}.gstabs-tabs .t-panel-container{border:1px solid rgba(206,206,206,.4);background-color:#fff}.t-btn-container ul{margin:0!important;padding:0!important}.gstabs-underline .t-btn-container .t-btn:after{position:absolute;bottom:0;left:0;content:'';height:3px;width:0;transition:width .5s,left .5s,right .5s;}.gstabs-underline .t-btn-container .t-btn.active:after{width:100%;left:0;right:0}.gstabs-pills .t-btn-container .t-btn{margin:0 10px;border:1px solid transparent}.gstabs-vertical{display:flex}.gstabs-vertical .t-btn-container{display:block;width:150px}.gstabs-vertical .t-btn-container .t-btn{margin-bottom:10px;width:150px; border:1px solid transparent}.gstabs-vertical .t-panel-container{flex-grow:1}.t-btn-container .t-btn .gs-image{flex-grow:inherit;}.t-btn-container .t-btn img{margin:0;height:25px;min-width:auto}@keyframes gcwidthleftright{0%{width:0%}100%{width:100%}}@keyframes gcslidefromtop{0%{transform:translateY(-10px);opacity:0}100%{transform:translateY(0);opacity:1}}@media (max-width: 575.98px){body .tabscroll .t-btn-container{overflow-x:scroll;flex-wrap:nowrap;scroll-behavior:smooth;scroll-snap-type:x mandatory;width: 100% !important;white-space: nowrap;display:block; padding-bottom:15px}.tabscroll .t-btn-container .t-btn{scroll-snap-align:start;white-space: nowrap;width: auto !important;margin-right: 10px;}.tabscroll .t-btn-container .t-btn.active{box-shadow:none!important}.gstabs-vertical{display:block !important}.gstabs-vertical .t-panel-container{margin-top:25px}.t-btn-container .t-btn{font-size:15px}}.gswipertabs{overflow:hidden}.t-panel-container .t-panel{width:100%}.t-panel-container p:last-of-type{margin-bottom:0}.gspb_tabs-id-gsbp-4924e7c .t-btn-container{justify-content: left}.gspb_tabs-id-gsbp-4924e7c > .t-btn-container > .t-btn{background-color: #f5f5f5}.gspb_tabs-id-gsbp-4924e7c > .t-btn-container > .t-btn.active{background-color: #e5e5e5}.gspb_tabs-id-gsbp-4924e7c .t-btn-container .t-btn{gap:10px}","footnotes":""},"categories":[40],"tags":[],"class_list":["post-2062","post","type-post","status-publish","format-standard","hentry","category-gimnasia"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/2062","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/comments?post=2062"}],"version-history":[{"count":8,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/2062\/revisions"}],"predecessor-version":[{"id":2077,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/2062\/revisions\/2077"}],"wp:attachment":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/media?parent=2062"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/categories?post=2062"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/tags?post=2062"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}