{"id":1862,"date":"2015-09-22T18:47:31","date_gmt":"2015-09-22T23:47:31","guid":{"rendered":"https:\/\/porrasuninter.wordpress.com\/?p=1862"},"modified":"2015-09-22T18:47:31","modified_gmt":"2015-09-22T23:47:31","slug":"plan-de-entrenamiento-de-2-semanas-para-porristas","status":"publish","type":"post","link":"https:\/\/blogs.uninter.edu.mx\/CheerDance\/index.php\/2015\/09\/22\/plan-de-entrenamiento-de-2-semanas-para-porristas\/","title":{"rendered":"PLAN DE ENTRENAMIENTO DE 2 SEMANAS PARA PORRISTAS"},"content":{"rendered":"<p><a href=\"https:\/\/porrasuninter.wordpress.com\/wp-content\/uploads\/2015\/09\/porras.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1863 aligncenter\" src=\"https:\/\/porrasuninter.wordpress.com\/wp-content\/uploads\/2015\/09\/porras.jpg?w=300\" alt=\"porras\" width=\"300\" height=\"225\" \/><\/a><\/p>\n<p>Con el fin de preparar tu cuerpo para los rigores de las porristas, necesitas resistencia, fuerza, flexibilidad y equilibrio. Cuando sea posible, elije ejercicios inspirados en las porristas, ya que te entrenan de la misma manera que lo har\u00edas al hacer porras. Un plan progresivo que aumenta en dificultad durante un per\u00edodo de dos semanas es una manera efectiva de ganar los beneficios que necesitas.<\/p>\n<p>Resistencia<\/p>\n<p>Como porrista, necesitas resistencia para realizar los aplausos, bailes, volteretas, saltos y acrobacias requeridas. La actividad aer\u00f3bica que hace latir tu coraz\u00f3n y pone a tus pulmones a trabajar m\u00e1s duro es lo que necesitas para desarrollar resistencia. Haz por lo menos tres sesiones de actividad aer\u00f3bica a la semana durante el programa. Si lo deseas, puedes hacer actividad aer\u00f3bica en cada entrenamiento. Para una actividad de resistencia inspirada en las porristas, considera realizar tus aplausos y bailes en sucesi\u00f3n r\u00e1pida, similar a una rutina de danza aer\u00f3bica. No tomes descansos entre los v\u00edtores y los bailes. Realiza cada elemento varias veces si es necesario con el fin de llenar el tiempo asignado. El objetivo de la primera semana es hacer al menos 30 minutos de actividad aer\u00f3bica. En la segunda semana, aumenta tu sesi\u00f3n de resistencia por lo menos 10 minutos.<\/p>\n<p>Seguir leyendo&#8230;.<\/p>\n<p>www.bloglaporrista.blogspot.mx<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Con el fin de preparar tu cuerpo para los rigores de las porristas, necesitas resistencia, fuerza, flexibilidad y equilibrio. Cuando sea posible, elije ejercicios inspirados en las porristas, ya que te entrenan de la misma manera que lo har\u00edas al hacer porras. Un plan progresivo que aumenta en dificultad durante un per\u00edodo de dos semanas&hellip;<\/p>\n","protected":false},"author":18,"featured_media":1863,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[3],"tags":[14,15,18,23,30,32,36,38,46,49,55,59,67,68,73,78,79,86,87,90,92,95],"class_list":["post-1862","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-comunidad-porrista","tag-audiciones","tag-bachillerato","tag-becas-culturales","tag-cheer-dance","tag-cheers-dance","tag-cher-dance","tag-cop","tag-cuernavaca","tag-diplomados","tag-entrenamiento-porristas","tag-intercambios-al-extranjero","tag-licenciaturas","tag-plan-de-entrenamiento","tag-porras","tag-porristas","tag-posgrado","tag-prepa","tag-secundaria","tag-spanish-school","tag-uninter","tag-uninter-universidad-internacional","tag-universidad-internacional","post_format-post-format-image"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>PLAN DE ENTRENAMIENTO DE 2 SEMANAS PARA PORRISTAS - Cheer-Dance<\/title>\r\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<meta property=\"og:locale\" content=\"es_MX\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"PLAN DE ENTRENAMIENTO DE 2 SEMANAS PARA PORRISTAS - Cheer-Dance\" \/>\r\n<meta property=\"og:description\" content=\"Con el fin de preparar tu cuerpo para los rigores de las porristas, necesitas resistencia, fuerza, flexibilidad y equilibrio. 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