{"id":1225,"date":"2017-11-01T00:00:00","date_gmt":"2017-11-01T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/vacation-workouts\/"},"modified":"2017-11-01T00:00:00","modified_gmt":"2017-11-01T07:00:00","slug":"entrenamientos-de-vacaciones","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/vacation-workouts\/","title":{"rendered":"Ejercicios para las vacaciones"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Aunque muchos hoteles ofrecen gimnasios de \u00faltima generaci\u00f3n para viajeros con mentalidad saludable, no es necesario salir de la privacidad de su habitaci\u00f3n de hotel (o casa) para hacer ejercicio. Los fisioterapeutas de Howard Head Sports Medicine comparten sus actividades favoritas para hacer en la habitaci\u00f3n sin necesidad de equipo.<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Fondos con pies en la silla<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Coloca las manos detr\u00e1s de la espalda sobre una c\u00f3moda, con ambos pies sobre una silla.<\/li>\n\n\n<li>Baje lentamente las caderas hasta que los codos queden a la altura de los hombros, regrese a la posici\u00f3n inicial.<\/li>\n\n\n<li>Repite de 15 a 20 veces, 2 o 3 series.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>Sentadilla a una pierna con el pie trasero en la cama<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Coloca un pie de 2 a 3 pies delante de una cama y el otro pie sobre la cama.<\/li>\n\n\n<li>Realiza una sentadilla a una pierna, asegur\u00e1ndote de que tu rodilla delantera permanezca detr\u00e1s de los dedos del pie y alineada con el pie. Regresa a la posici\u00f3n inicial.<\/li>\n\n\n<li>Realiza 15-20 repeticiones por 2-3 series.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>Flexiones con los pies en la mesa<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Comienza en posici\u00f3n de lagartija, con los brazos ligeramente m\u00e1s anchos que el ancho de los hombros, extendidos en los codos, las piernas rectas y los pies apoyados en una mesa baja, el core activado para mantener la espalda baja recta.<\/li>\n\n\n<li>Baja hasta que el pecho est\u00e9 cerca del suelo. Regresa a la posici\u00f3n inicial.<\/li>\n\n\n<li>Repite 10-20 veces, 3-4 series.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>Escaladores de monta\u00f1as <\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Comienza en posici\u00f3n de lagartija parcial con brazos extendidos, rodilla izquierda al pecho, pierna derecha extendida.<\/li>\n\n\n<li>Contrae los m\u00fasculos del abdomen, salta ligeramente con ambos pies y cambia la posici\u00f3n de los pies.<\/li>\n\n\n<li>Mant\u00e9n el abdomen contra\u00eddo, los brazos rectos y repite en r\u00e1pida sucesi\u00f3n durante 30-60 segundos.<\/li>\n\n\n<li>Realiza 3-4 series.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>Estiramiento de pecho en el marco de la puerta <\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Ponte en el marco de una puerta con los antebrazos apoyados en el marco y los codos a la altura de los hombros.<\/li>\n\n\n<li>Da un paso adelante con el pie derecho, empuja lentamente las caderas y el pecho hacia adelante hasta sentir un estiramiento en el pecho.<\/li>\n\n\n<li>Mant\u00e9n el estiramiento por 30 segundos y luego rel\u00e1jate.<\/li>\n\n\n<li>Repite tres veces.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>Plancha lateral con un pie en la mesa<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Acu\u00e9state de lado con el pie superior sobre una mesa baja y el pie inferior debajo de la mesa.<\/li>\n\n\n<li>Contrae el ombligo hacia la columna y levanta las caderas del suelo, luego levanta la pierna inferior del suelo.<\/li>\n\n\n<li>Mant\u00e9n la plancha lateral con una pierna levantada, manteniendo hombros, caderas y rodillas en l\u00ednea recta.<\/li>\n\n\n<li>Mant\u00e9n 30 segundos. Repite del otro lado. Realiza 2-3 series.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>Ejercicios y estiramientos adicionales despu\u00e9s de la actividad en la piscina o jacuzzi:<\/strong><\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Piscina<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Camina o trota vueltas por 10 minutos.<\/li>\n\n\n<li>Mientras te sujetas al borde de la piscina, haz pataleos de estilo libre (flutter kicks) \u2014 4 series de 30 segundos.<\/li>\n\n\n<li>Nada dos largos estilo libre para soltar los hombros.<\/li>\n\n\n<li>Nada dos largos de braza para soltar las caderas.<\/li>\n\n\n<li>Nada dos largos de braza para abrir el tronco: nada un largo con el brazo izquierdo, luego un largo con el brazo derecho.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>Jacuzzi<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Estiramiento de pantorrilla: De pie con los pies escalonados a la distancia de dos pies, mant\u00e9n la pierna de atr\u00e1s recta y el tal\u00f3n plano sobre la superficie. Incl\u00ednate hacia adelante hasta que sientas un estiramiento. Realiza 4 series de mantenimientos de 30 segundos.<\/li>\n\n\n<li>Estiramiento de hombro posterior: Sentado en el jacuzzi, cruza tu brazo derecho sobre tu cuerpo. Coloca tu mano izquierda justo encima de tu codo derecho. Con tu mano izquierda, acerca m\u00e1s tu brazo derecho cruzado sobre tu cuerpo. Mant\u00e9n la posici\u00f3n por un minuto. Repite del otro lado. Haz tres repeticiones.<\/li>\n\n\n<li>Estira los isquiotibiales en posici\u00f3n sentada con una pierna extendida sobre un asiento.<\/li>\n\n\n<li>Rotaci\u00f3n del tronco sentado: Lleva la mano derecha cruzando el cuerpo hacia la rodilla izquierda, extiende el brazo izquierdo detr\u00e1s de la cadera izquierda y rota el tronco para un buen estiramiento del core. Mant\u00e9n la posici\u00f3n durante 20-30 segundos. Repite del otro lado.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><em>Para m\u00e1s informaci\u00f3n sobre Howard Head, visite <a href=\"https:\/\/www.howardhead.org\/\" target=\"_blank\">howardhead.org<\/a><\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Though many hotels offer state-of-the-art fitness facilities for the healthy-minded traveler, there is no need to leave the privacy of your hotel room (or home) to exercise. Howard Head Sports Medicine&#8217;s physical therapists share their favorite in-room activities for equipment-free workouts. Dips with feet on chair Single-leg squat with back foot on bed Push-up with&#8230;<\/p>","protected":false},"author":0,"featured_media":1226,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1225","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vacation Workouts | Vail Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vailhealth.org\/es\/noticias\/entrenamientos-de-vacaciones\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vacation Workouts | Vail Health\" \/>\n<meta property=\"og:description\" content=\"Though many hotels offer state-of-the-art fitness facilities for the healthy-minded traveler, there is no need to leave the privacy of your hotel room (or home) to exercise. Howard Head Sports Medicine&#8217;s physical therapists share their favorite in-room activities for equipment-free workouts. Dips with feet on chair Single-leg squat with back foot on bed Push-up with...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vailhealth.org\/es\/noticias\/entrenamientos-de-vacaciones\/\" \/>\n<meta property=\"og:site_name\" content=\"Vail Health\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/VailHealth\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-11-01T07:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.vailhealth.org\/wp-content\/uploads\/2017\/11\/VH-Vacation-Exercises_reg-1024x683.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" 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