{"id":2395,"date":"2016-07-26T15:32:52","date_gmt":"2016-07-26T20:32:52","guid":{"rendered":"https:\/\/porrasuninter.wordpress.com\/?p=2395"},"modified":"2016-07-26T15:32:52","modified_gmt":"2016-07-26T20:32:52","slug":"4-ejercicios-para-unas-piernas-de-acero","status":"publish","type":"post","link":"https:\/\/blogs.uninter.edu.mx\/CheerDance\/index.php\/2016\/07\/26\/4-ejercicios-para-unas-piernas-de-acero\/","title":{"rendered":"4 ejercicios para unas piernas de acero"},"content":{"rendered":"<div>\n<h3 class=\"paralas\">Sentadilla de lado y patada<\/h3>\n<\/div>\n<div><\/div>\n<div>Col\u00f3cate en un lugar con espacio, separa tus piernas procurando que tus pies queden fuera de tus hombros. Dobla tus piernas como si hicieras una sentadilla pero con las rodillas hac\u00eda afuera y cuando te levantes lanza una pierna al lado contrario, regresa a la sentadilla y haz lo mismo con la otra pierna.<\/div>\n<div><\/div>\n<div>Haz 20 sentadillas alternando las piernas.<\/div>\n<div><\/div>\n<div>\n<div>\n<h3 class=\"paralas\">Sentadilla con una pierna<\/h3>\n<\/div>\n<div><\/div>\n<div>P\u00e1rate con las piernas separadas a la altura de los hombros, coloca una toalla o algo que resbale debajo del zapato de la pierna que se deslizar\u00e1.<\/div>\n<div><\/div>\n<div>Haz una sentadilla y desliza una pierna hacia afuera, trata de sacar bien las pompis para no lastimarte. Haz 15 con cada pierna.<\/div>\n<div>\n<div>\n<h3 class=\"paralas\">Patada de lado<\/h3>\n<\/div>\n<div><\/div>\n<div>Este es m\u00e1s cansado pero muy efectivo. Acu\u00e9state de costado y rec\u00e1rgate en sobre tu codo y la pierna que est\u00e1 contraria al suelo. Estira la pierna que toca el suelo y lev\u00e1ntala hac\u00eda arriba como si fueras a tocar la otra rodilla, mant\u00e9nla arriba por 2 segundos, b\u00e1jala sin tocar el suelo y vuelve a subir.<\/div>\n<div><\/div>\n<div>Haz 15 repeticiones con cada pierna.<\/div>\n<div><\/div>\n<div>\n<div>\n<h3 class=\"paralas\">Elevaciones de lado<\/h3>\n<\/div>\n<div><\/div>\n<div>Acu\u00e9state de lado y eleva tus piernas hac\u00eda arriba, las dos juntas. Ll\u00e9valas a la altura de tus hombros y ah\u00ed sost\u00e9nlas. Baja la que est\u00e9 de lado del suelo y vuelve a subirla hasta la otra.<\/div>\n<div><\/div>\n<div>Haz 15 repeticiones y cambia de lado. Si mantienes tu abdomen y pompis apretadas ser\u00e1 m\u00e1s f\u00e1cil.<\/div>\n<div><\/div>\n<div><\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sentadilla de lado y patada Col\u00f3cate en un lugar con espacio, separa tus piernas procurando que tus pies queden fuera de tus hombros. Dobla tus piernas como si hicieras una sentadilla pero con las rodillas hac\u00eda afuera y cuando te levantes lanza una pierna al lado contrario, regresa a la sentadilla y haz lo mismo&hellip;<\/p>\n","protected":false},"author":9,"featured_media":1634,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","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":[],"class_list":["post-2395","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comunidad-porrista"],"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>4 ejercicios para unas piernas de acero - 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=\"4 ejercicios para unas piernas de acero - Cheer-Dance\" \/>\r\n<meta property=\"og:description\" content=\"Sentadilla de lado y patada Col\u00f3cate en un lugar con espacio, separa tus piernas procurando que tus pies queden fuera de tus hombros. 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