{"id":883,"date":"2023-11-21T13:07:30","date_gmt":"2023-11-21T13:07:30","guid":{"rendered":"https:\/\/startersites.io\/blocksy\/daily-news\/?p=883"},"modified":"2025-06-11T17:35:07","modified_gmt":"2025-06-11T23:35:07","slug":"movilidad-de-sentadilla","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/movilidad-de-sentadilla\/","title":{"rendered":"Squat Mobility"},"content":{"rendered":"<p>La movilidad de sentadilla es crucial para realizar este ejercicio correctamente y sin dolor. Mejora el rango de movimiento de las caderas, tobillos y espalda, permitiendo una postura adecuada y evitando lesiones. Una buena movilidad en la sentadilla aumenta la eficiencia del ejercicio, optimiza el rendimiento deportivo y contribuye a una mejor salud articular.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1.- <a href=\"https:\/\/www.youtube.com\/watch?v=hV_rDOloxCI&amp;t=4s\">Wall Squat Drill<\/a><\/li>\n\n\n\n<li>2.- <a href=\"https:\/\/youtu.be\/6zESRNPRsdo?list=TLGGokkhYxhS2hUwMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Calf Eccentrics<\/a><\/li>\n\n\n\n<li>3.- <a href=\"https:\/\/youtu.be\/AlbrB3qeeTM?list=TLGG3C8PAGqsgx8wMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Goblet Squat Eccentric&nbsp;<\/a><\/li>\n\n\n\n<li>4.- <a href=\"https:\/\/youtube.com\/shorts\/4LliGGm_LOo?feature=share\" target=\"_blank\" rel=\"noreferrer noopener\">Hip External Rotations Pails &amp; Rails<\/a><\/li>\n\n\n\n<li>5.- <a href=\"https:\/\/youtu.be\/93KOKB40WHU?list=TLGGI8gnQInVMowwMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Squats With ER Lift Off<\/a><\/li>\n\n\n\n<li>6.- <a href=\"https:\/\/youtu.be\/pj9V97YhFu4?list=TLGG6klF5kODECQwMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Dorsiflexion PAILS &amp; Rails<\/a><\/li>\n\n\n\n<li>7.- <a href=\"https:\/\/www.youtube.com\/watch?v=1GuVtqxVuRc\" target=\"_blank\" rel=\"noreferrer noopener\">Knee Together Squats<\/a><\/li>\n\n\n\n<li>8.- <a href=\"https:\/\/youtu.be\/TxtJ7-cwNTE?list=TLGGDppPsFrzGJ0wMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Psoas March<\/a><\/li>\n\n\n\n<li>9.- <a href=\"https:\/\/youtu.be\/TVYvMHUoMmk?list=TLGGzfk8mOuUyCEwMjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Band Lateral Distraction with Quadruped Rockback<\/a><\/li>\n\n\n\n<li>10.- <a href=\"https:\/\/youtu.be\/ENAhe6DrYTA?list=TLGGYLt3wPeuKQ0wMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Hip Posterior Capsule<\/a><\/li>\n\n\n\n<li>11.- <a href=\"https:\/\/www.youtube.com\/watch?v=vyXXZgVAq1M&amp;list=TLGGiKOr0A1trKAyNTA0MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Calf Foam Roll<\/a><\/li>\n\n\n\n<li>12.- <a href=\"https:\/\/www.youtube.com\/watch?v=kIQcvQ6ew3k&amp;list=TLGGzhydstiAXz8wMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Goblet Squats Dorsiflexion<\/a><\/li>\n\n\n\n<li>13.- <a href=\"https:\/\/youtu.be\/G3gKD97lRYY?list=TLGG2rLSvr0l8S0wMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Dorsiflexion Matrix<\/a><\/li>\n\n\n\n<li>14.- <a href=\"https:\/\/youtu.be\/Km2k1C54_yE?list=TLGGZ6mUDo6j6NowMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Rotations<\/a><\/li>\n\n\n\n<li>15.- <a href=\"https:\/\/youtu.be\/yYwT-b1k5gQ?list=TLGG3VIqNt7hz60wMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Goblet Squat With Toe Lift<\/a><\/li>\n\n\n\n<li>16.- <a href=\"https:\/\/youtu.be\/YAtGGDYODsU?list=TLGGJRPLKZXHgagwMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Hip Internal Rotation Stretch &amp; Contraction<\/a><\/li>\n\n\n\n<li>17.- <a href=\"https:\/\/youtu.be\/BK7k5YGWeEE?list=TLGGZ114BZANy6kwMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Squat Y&#8217;s<\/a><\/li>\n\n\n\n<li>18.- <a href=\"https:\/\/youtu.be\/L4UrBvm_cYw?list=TLGGL3y2lKeOgGwwMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Ankle Band Mobilization<\/a><\/li>\n\n\n\n<li>19.- <a href=\"https:\/\/youtube.com\/shorts\/DmrLAUV39X4?feature=share\" target=\"_blank\" rel=\"noreferrer noopener\">Sit Squats<\/a><\/li>\n\n\n\n<li>20.- <a href=\"https:\/\/youtu.be\/_Nudkuy_exc?list=TLGGNPlgdIg5Xe0wMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Quadruped Rocks &amp; Reach<\/a><\/li>\n\n\n\n<li>21.- <a href=\"https:\/\/youtu.be\/GnvD-stfDgQ?list=TLGGIiW3g9-Nap8wMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling KB Squats<\/a><\/li>\n\n\n\n<li>22.- <a href=\"https:\/\/youtu.be\/AlbrB3qeeTM?list=TLGG3C8PAGqsgx8wMjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Goblet Squat Isometrics<\/a><\/li>\n\n\n\n<li>23.- <a href=\"https:\/\/youtu.be\/TVYvMHUoMmk?list=TLGGzfk8mOuUyCEwMjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Band Lateral Distraction with Quadruped Rockback<\/a><\/li>\n\n\n\n<li>24.- <a href=\"https:\/\/youtu.be\/1ZtMChJhHyw?list=TLGGOE_5DYU6VPUwMjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Front Squats Eccentric Isometrics<\/a><\/li>\n\n\n\n<li>25.- <a href=\"https:\/\/youtu.be\/dfv7-Tkmphk?list=TLGGu-6OnOgyNOIwMjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Lateral Tibial Glide Strech<\/a><\/li>\n\n\n\n<li>26.- <a href=\"https:\/\/youtu.be\/Mpetb-KgV8Y?list=TLGGvJRoMKZIq2AwMjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Goblet 1.5s<\/a><\/li>\n\n\n\n<li>27.- <a href=\"https:\/\/www.youtube.com\/shorts\/ZYn6iypHrCI\">Thread the Needle<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=YqNASYjJoLU\">28.- Wall Slides<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>La movilidad de sentadilla es crucial para realizar este ejercicio correctamente y sin dolor. Mejora el rango de movimiento de las caderas, tobillos y espalda, permitiendo una postura adecuada y evitando lesiones. Una buena movilidad en la sentadilla aumenta la eficiencia del ejercicio, optimiza el rendimiento deportivo y contribuye a una mejor salud articular.<\/p>","protected":false},"author":1,"featured_media":1128,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":"","footnotes":""},"categories":[39],"tags":[],"class_list":["post-883","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-movilidad"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/883","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=883"}],"version-history":[{"count":7,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/883\/revisions"}],"predecessor-version":[{"id":2222,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/883\/revisions\/2222"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/media\/1128"}],"wp:attachment":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/media?parent=883"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/categories?post=883"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/tags?post=883"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}