{ "title": "Biblioteca de ejercicios de Kluva", "date": "2026-10-07", "licence": { "name": "CC BY-SA 4.0", "url": "https://creativecommons.org/licenses/by-sa/4.0/deed.es" }, "sources": [ { "name": "wger", "url": "https://wger.de", "version": "volcado de su API del 2026-10-07", "licence": "CC0 1.0, CC BY-SA 3.0 o CC BY-SA 4.0, según cada ejercicio" }, { "name": "Everkinetic", "url": "https://github.com/everkinetic/data", "version": "commit 446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6", "licence": "CC BY-SA 4.0" } ], "changes": "Kluva ha traducido al español o revisado los textos de wger, ha quitado su formato HTML, ha añadido nombres alternativos y clasificado cada ejercicio (músculos, material, patrón de movimiento, nivel, mecánica y zona del cuerpo), y ha convertido los dibujos de Everkinetic a WebP con un lado mayor de 800 píxeles como máximo.", "exercises": [ { "id": "66c5a1dd-b6dd-5a95-9e6f-9574fb259f49", "name": "Aducción de cadera en máquina", "aliases": [ "Máquina de aductores" ], "description": "Siéntate en la máquina con la espalda apoyada y la cara interna de las rodillas contra los apoyos, con las piernas abiertas.\nJunta las piernas empujando los apoyos hasta que casi se toquen.\nVuelve despacio a la posición inicial, sin dejar que el peso descanse.", "primaryMuscles": [ "adductors" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Aducción de cadera en máquina\", adaptado de \"Aducción de Cadera en Máquina\" de wger.de (autores: Araaosf, flori, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Aducción de Cadera en Máquina", "sourceUrl": "https://wger.de/es/exercise/12/view-base", "authors": [ "Araaosf", "flori", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0157-relaxation.png", "sha256": "65bdf74cf7ad8a92a02dc53d7757b866f4861b3365ad7e3016e8b1ff6b8f1e51" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0157-tension.png", "sha256": "0d1625da565477602bd55eb4c268a1aaf49de1c3757ece4bbbec873aaaa9b317" } ] }, { "id": "35338a68-7845-5e6b-81b6-887673ffe41d", "name": "Press Arnold", "aliases": [ "Press de hombros con giro" ], "description": "Siéntate en un banco con respaldo y sostén las mancuernas delante de los hombros, con las palmas hacia ti y los codos delante.\nEmpuja las mancuernas hacia arriba mientras giras las muñecas, de modo que arriba las palmas miren hacia delante.\nBaja deshaciendo el giro hasta la posición inicial.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "triceps", "traps" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press Arnold\", adaptado de \"Press Arnold\" de wger.de (autores: trzr23, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press Arnold", "sourceUrl": "https://wger.de/es/exercise/20/view-base", "authors": [ "trzr23", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b9f6ff9c-48b8-5869-83b8-a2576d603b96", "name": "Sujeción lateral isométrica con mancuernas", "aliases": [ "Axe Hold" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time_load", "isCardio": false, "attribution": { "text": "\"Sujeción lateral isométrica con mancuernas\", adaptado de \"Sostenimiento Lateral Isométrico\" de wger.de (autores: GrosseHund, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Sostenimiento Lateral Isométrico", "sourceUrl": "https://wger.de/es/exercise/31/view-base", "authors": [ "GrosseHund", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5c4c2674-c2e0-5c39-9a90-21c0db831965", "name": "Rollout con barra", "aliases": [ "Rueda abdominal con barra" ], "description": "Carga una barra con discos redondos y arrodíllate detrás de ella, agarrándola a la anchura de los hombros.\nRueda la barra hacia delante estirando el cuerpo todo lo que puedas con el abdomen firme.\nVuelve tirando con el abdomen hasta la posición inicial, sin arquear la zona lumbar.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "shoulders", "lats", "obliques" ], "equipment": [ "barbell", "mat" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Rollout con barra\", adaptado de \"Rollout Abdominal con Barra\" de wger.de (autores: sevae, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rollout Abdominal con Barra", "sourceUrl": "https://wger.de/es/exercise/41/view-base", "authors": [ "sevae", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0286-relaxation.png", "sha256": "b2cd961e0ae14328f194114e395d37b9a360eff9261b93906fc7a852ed90be19" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0286-tension.png", "sha256": "29f1778bf430a6a45518681f0541857161461721109ea4df12e0ee56da4c5993" } ] }, { "id": "78680862-b1ce-5c62-b8da-076e0eee1ea8", "name": "Sentadilla hack con barra", "aliases": [], "description": "Coloca la barra en el suelo justo detrás de los talones y colócate con los pies a la anchura de la cadera.\nAgáchate con el pecho erguido y la espalda recta y agarra la barra por detrás de las piernas.\nPonte de pie empujando con todo el pie, con la barra pegada a la parte de atrás de las piernas.\nBaja de nuevo con control hasta casi tocar el suelo con la barra.", "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "forearms", "glutes", "hamstrings" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla hack con barra\", adaptado de \"Sentadilla Hack con Barra\" de wger.de (autores: BePieToday, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla Hack con Barra", "sourceUrl": "https://wger.de/es/exercise/43/view-base", "authors": [ "BePieToday", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0125-relaxation.png", "sha256": "6ce6510844691e32210295c9d69bd139f631ae758a6aa3ded3f750d039c11cc8" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0125-tension.png", "sha256": "4800ecf2a53919c2088e996ac8158789f8a3a2567060c152822855be7fafc0ba" } ] }, { "id": "f0a03df4-8264-50fc-9b72-640cfa541fae", "name": "Zancadas con barra", "aliases": [], "description": "Coloca la barra sobre la parte alta de la espalda, como en la sentadilla, y ponte de pie con los pies a la anchura de la cadera.\nDa un paso largo hacia delante y baja hasta que la rodilla de atrás casi toque el suelo.\nEmpuja con la pierna de delante para volver y alterna las piernas.\nMantén el torso erguido: la barra exige más equilibrio que las mancuernas.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "adductors", "hamstrings" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "lunge", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Zancadas con barra\", adaptado de \"Zancadas con Barra\" de wger.de (autores: Mikko Ruohola, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Zancadas con Barra", "sourceUrl": "https://wger.de/es/exercise/46/view-base", "authors": [ "Mikko Ruohola", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0114-relaxation.png", "sha256": "6d06182f214942ac65bdafab07d827af78a8696c9939b2d40ea9f2c90a5fdcb8" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0114-tension.png", "sha256": "cec3a9fccd51c848ef97fc73e715d8a594afbe8b255100ca4780c868fee01f0a" } ] }, { "id": "c44be0b7-7a2c-5ea2-bd36-908c5666d958", "name": "Curl de muñeca inverso con barra", "aliases": [ "Extensión de muñeca con barra" ], "description": "Siéntate en un banco y sujeta la barra con las palmas hacia abajo, a la anchura de los hombros.\nApoya los antebrazos en los muslos con las muñecas justo por fuera de las rodillas.\nSube la barra extendiendo las muñecas todo lo que puedas y baja despacio.", "primaryMuscles": [ "forearms" ], "secondaryMuscles": [], "equipment": [ "barbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl de muñeca inverso con barra\", adaptado de \"Curl de Muñeca Inverso con Barra\" de wger.de (autores: burenl, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl de Muñeca Inverso con Barra", "sourceUrl": "https://wger.de/es/exercise/48/view-base", "authors": [ "burenl", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "96c33d64-a122-52fa-8373-297e4257c1e9", "name": "Extensión de tríceps con barra", "aliases": [ "Barbell Triceps Extension" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [ "chest", "shoulders" ], "equipment": [ "barbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión de tríceps con barra\", adaptado de \"Extensión de triceps\" de wger.de (autores: Franpol, sevae), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Extensión de triceps", "sourceUrl": "https://wger.de/es/exercise/50/view-base", "authors": [ "Franpol", "sevae" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0193-relaxation.png", "sha256": "99ea4c75321ecaa07034dc26a8980319f8df3aeb3dcd98bc8ace3ca6fd45fdf8" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0193-tension.png", "sha256": "9196a3083e0d8c454a31f7ae9303cd28ed44f30f3de0458219f09c2449a8d234" } ] }, { "id": "f17a1a0b-6401-540d-bf1d-6ac34d32e3b1", "name": "Curl de muñeca con barra", "aliases": [ "Flexión de muñeca" ], "description": "Siéntate en un banco y sujeta la barra con las palmas hacia arriba, a la anchura de los hombros.\nApoya los antebrazos en los muslos con las muñecas justo por fuera de las rodillas.\nDeja bajar la barra flexionando las muñecas y súbela flexionándolas hacia ti todo lo que puedas.", "primaryMuscles": [ "forearms" ], "secondaryMuscles": [], "equipment": [ "barbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl de muñeca con barra\", adaptado de \"Curl de Muñeca con Barra (Agarre Supino)\" de wger.de (autores: burenl, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl de Muñeca con Barra (Agarre Supino)", "sourceUrl": "https://wger.de/es/exercise/51/view-base", "authors": [ "burenl", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "0c17eedb-61fc-544a-9d54-b9aae4bd04db", "name": "Estabilización abdominal", "aliases": [ "Abdominal Stabilization" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques" ], "equipment": [ "mat" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estabilización abdominal\", adaptado de \"Estabilización abdominal\" de wger.de (autores: andikeller, wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Estabilización abdominal", "sourceUrl": "https://wger.de/es/exercise/56/view-base", "authors": [ "andikeller", "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "769bb6a4-62f2-514b-b751-8513454c7551", "name": "Paseo del oso", "aliases": [ "Bear Walk 2" ], "description": null, "primaryMuscles": [ "chest", "shoulders", "triceps", "abs", "calves" ], "secondaryMuscles": [ "lats", "traps", "obliques", "glutes", "quadriceps" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Paseo del oso\", adaptado de \"Caminata del Oso\" de wger.de (autores: nate303303, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Caminata del Oso", "sourceUrl": "https://wger.de/es/exercise/57/view-base", "authors": [ "nate303303", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "cb7e7f82-d42a-5765-921c-56cc4b68c261", "name": "Extensión de cuádriceps a una pierna", "aliases": [ "Single Leg Extension" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión de cuádriceps a una pierna\", adaptado de \"Extensión de Cuádriceps a una Pierna\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Extensión de Cuádriceps a una Pierna", "sourceUrl": "https://wger.de/es/exercise/71/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5ee64707-6187-5ed0-8a0d-6ab9ae7065c3", "name": "Press de banca con barra", "aliases": [ "Press de banca", "Press banca" ], "description": "Túmbate en un banco plano con los ojos bajo la barra, los pies firmes en el suelo y las escápulas juntas contra el banco.\nAgarra la barra algo más abierta que la anchura de los hombros y sácala de los soportes con los brazos extendidos.\nBájala de forma controlada hasta rozar el pecho a la altura del esternón.\nEmpuja la barra hacia arriba hasta extender los brazos sin bloquear los codos.\nCuanto más abierto el agarre, más trabaja el pecho; cuanto más cerrado, más el tríceps. Con cargas altas, entrena con alguien que te asista.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "barbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca con barra\", adaptado de \"Press de Banca\" de wger.de (autores: sistab2, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press de Banca", "sourceUrl": "https://wger.de/es/exercise/73/view-base", "authors": [ "sistab2", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0042-relaxation.png", "sha256": "cf20ad4c70d2137f64fc4023ead14e0785cb07465ebd5d602b78e5d12a8fac35" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0042-tension.png", "sha256": "33f685fde6fd2dba006d4d73c34789ffb33252a3cd1d70d6659de517d223b2bf" } ] }, { "id": "3a200922-d51f-57de-a0f1-4e8b57d1934c", "name": "Press de banca con mancuernas", "aliases": [ "Press plano con mancuernas" ], "description": "Siéntate en el extremo de un banco plano con una mancuerna apoyada en cada muslo y túmbate llevándolas al pecho con ayuda de las rodillas.\nCon los pies firmes en el suelo y las escápulas juntas, empuja las mancuernas hasta extender los brazos sobre el pecho.\nBájalas despacio hasta que queden a los lados del pecho, con los codos algo por debajo de la línea de los hombros.\nVuelve a empujar hasta arriba sin que las mancuernas choquen.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca con mancuernas\", adaptado de \"Press de banca con mancuernas\" de wger.de (autores: admin, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press de banca con mancuernas", "sourceUrl": "https://wger.de/es/exercise/75/view-base", "authors": [ "admin", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0055-relaxation.png", "sha256": "8b01f7ad1f8201199921376e37324be81196803ca2fee34d9c1f446f7c535fb8" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0055-tension.png", "sha256": "5503d157789f4952c7cadae16192ec40ac83ddd15e4d802fc6a7e5a77341de88" } ] }, { "id": "f27f8c4f-30a1-513d-97bb-c6f6277b0b59", "name": "Press de banca con agarre cerrado", "aliases": [ "Press cerrado" ], "description": "Túmbate en un banco plano y agarra la barra a la anchura de los hombros, más cerrado que en el press de banca.\nBaja la barra de forma controlada hasta la parte baja del pecho, con los codos pegados al cuerpo.\nEmpuja la barra hacia arriba hasta extender los brazos, apretando los tríceps.", "primaryMuscles": [ "triceps" ], "secondaryMuscles": [ "chest", "shoulders" ], "equipment": [ "barbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca con agarre cerrado\", adaptado de \"Press de Banca con Agarre Cerrado\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press de Banca con Agarre Cerrado", "sourceUrl": "https://wger.de/es/exercise/76/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0049-relaxation.png", "sha256": "fab983e083795d65eac1471d97a71e010e81ab487c8c32ebeacae902da9159ac" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0049-tension.png", "sha256": "10284833ad151d8315640fc80177b5c7244c6af58fa724317eb1b4f0a3099ea2" } ] }, { "id": "8a2f422c-f7aa-5be8-a826-d64192845744", "name": "Remo alto inclinado con mancuernas", "aliases": [ "Bent High Pulls" ], "description": null, "primaryMuscles": [ "traps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo alto inclinado con mancuernas\", adaptado de \"Jalón Alto Inclinado con Mancuernas\" de wger.de (autores: lakerbeezel, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Jalón Alto Inclinado con Mancuernas", "sourceUrl": "https://wger.de/es/exercise/79/view-base", "authors": [ "lakerbeezel", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "3803b5ba-c2f2-5903-883d-b9fb0eab8c09", "name": "Remo con mancuerna a una mano", "aliases": [ "Remo unilateral con mancuerna" ], "description": "Apoya la rodilla y la mano de un lado en un banco plano, con la espalda recta y paralela al suelo.\nSujeta la mancuerna con la otra mano, con el brazo extendido hacia el suelo.\nTira de la mancuerna hacia la cadera llevando el codo hacia atrás, cerca del cuerpo.\nBájala despacio hasta extender el brazo y cambia de lado al terminar la serie.", "primaryMuscles": [ "lats", "upper_back" ], "secondaryMuscles": [ "shoulders", "biceps" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo con mancuerna a una mano\", adaptado de \"Remo con mancuernas\" de wger.de (autores: colundrum, sebk), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo con mancuernas", "sourceUrl": "https://wger.de/es/exercise/81/view-base", "authors": [ "colundrum", "sebk" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b0607120-811b-53c2-972c-2d966e3543d0", "name": "Pájaros sentado con mancuernas", "aliases": [ "Elevaciones posteriores", "Pájaros" ], "description": "Siéntate en el borde de un banco con una mancuerna en cada mano e inclina el torso hacia delante hasta casi tocar los muslos.\nCon los codos ligeramente flexionados, eleva los brazos hacia los lados hasta la altura de los hombros.\nJunta un poco las escápulas arriba y baja despacio.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "upper_back" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "horizontal_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pájaros sentado con mancuernas\", adaptado de \"Elevaciones Posteriores\" de wger.de (autores: apeschel, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevaciones Posteriores", "sourceUrl": "https://wger.de/es/exercise/82/view-base", "authors": [ "apeschel", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5b2d0df3-c391-5950-9197-363d805c5e4e", "name": "Remo con barra", "aliases": [ "Remo inclinado con barra", "Remo con barra en pronación" ], "description": "Sujeta la barra con agarre prono, algo más abierto que los hombros.\nCon las rodillas algo flexionadas, inclina el torso desde la cadera con la espalda recta hasta que quede casi paralelo al suelo; la barra cuelga con los brazos extendidos.\nTira de la barra hacia la parte baja del pecho llevando los codos hacia atrás y juntando las escápulas.\nBájala despacio sin cambiar la inclinación del torso.", "primaryMuscles": [ "lats", "upper_back" ], "secondaryMuscles": [ "shoulders", "biceps", "lower_back" ], "equipment": [ "barbell" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_pull", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo con barra\", adaptado de \"Remo Inclinado con Barra (agarre prono)\" de wger.de (autores: warchildmd, wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Remo Inclinado con Barra (agarre prono)", "sourceUrl": "https://wger.de/es/exercise/83/view-base", "authors": [ "warchildmd", "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0028-relaxation.png", "sha256": "0f7b092f7583736e76af5ce2a90bda97d9a1921eea3391ef1bd41f87949e633c" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0028-tension.png", "sha256": "aea19281ffe87ebd611b91c7e4f1754601c146a0a484648a5bae4f2597dd1b13" } ] }, { "id": "ce6fbfee-40e9-5b0a-81fc-ba09e8b36be8", "name": "Remo con barra en supinación", "aliases": [ "Remo con agarre invertido" ], "description": "Sujeta la barra con las palmas hacia delante, algo más abiertas que los hombros.\nInclina el torso desde la cadera con la espalda recta y el pecho fuera, sin llegar a quedar paralelo al suelo.\nTira de la barra hacia el abdomen llevando los codos pegados al cuerpo.\nBájala despacio hasta extender los brazos.", "primaryMuscles": [ "lats", "upper_back" ], "secondaryMuscles": [ "biceps", "lower_back" ], "equipment": [ "barbell" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_pull", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo con barra en supinación\", adaptado de \"Remo inclinado con agarre invertido\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Remo inclinado con agarre invertido", "sourceUrl": "https://wger.de/es/exercise/84/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0026-relaxation.png", "sha256": "25f0d5759d5e7d66bbec52b03c9a46967b780cc4dc3252ee8d85f116e66cf318" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0026-tension.png", "sha256": "90439fa476a31406b34e744c07ff729435467c376cf36f40c52308c926c42673" } ] }, { "id": "5e2c43d9-3fd5-5787-afb3-72a53e432a5a", "name": "Curl de bíceps con barra", "aliases": [ "Curl con barra" ], "description": "De pie, con la espalda recta, sujeta la barra con las palmas hacia delante, a la anchura de los hombros.\nCon los codos pegados al cuerpo, flexiona los brazos y sube la barra hacia los hombros.\nBaja despacio hasta extender los brazos, sin balancear el cuerpo.", "primaryMuscles": [ "biceps" ], "secondaryMuscles": [ "forearms" ], "equipment": [ "barbell" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl de bíceps con barra\", adaptado de \"Curl con barra\" de wger.de (autores: admin, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Curl con barra", "sourceUrl": "https://wger.de/es/exercise/91/view-base", "authors": [ "admin", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0211-relaxation.png", "sha256": "cc936060795260e249f0092fbd737d26dc117c758e129dc101a5a35c6012cfa1" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0211-tension.png", "sha256": "c5b0a5a515735e4d0dbeecc31fbb21dc6565eddc61165bee47c5aeadaf2a703d" } ] }, { "id": "451e56c7-1048-5c6c-80a5-37c0c798f731", "name": "Curl de bíceps con mancuernas", "aliases": [ "Curl con mancuernas" ], "description": "De pie, con una mancuerna en cada mano a los lados y las palmas hacia dentro.\nFlexiona los brazos subiendo las mancuernas y gira las muñecas para que las palmas miren hacia arriba al final.\nBaja despacio hasta extender los brazos, con los codos pegados al cuerpo.", "primaryMuscles": [ "biceps" ], "secondaryMuscles": [ "forearms" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl de bíceps con mancuernas\", adaptado de \"Curl de bíceps con mancuerna\" de wger.de (autores: colundrum, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Curl de bíceps con mancuerna", "sourceUrl": "https://wger.de/es/exercise/92/view-base", "authors": [ "colundrum", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0224-relaxation.png", "sha256": "78032bb7e68a5df81b397dc7d81027357bcc60a115a077a512f15e4a02ac89dc" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0224-tension.png", "sha256": "06223444d1cf84765b4a4accaf32647c2710c320d797a5e3c8c46283ab0cdc6c" } ] }, { "id": "76268425-79ef-54a1-9647-7be34e521509", "name": "Curl de bíceps con barra Z", "aliases": [ "Curl con barra Z" ], "description": "De pie, con la espalda recta, sujeta la barra Z por la parte curva con las palmas hacia arriba.\nCon los codos pegados al cuerpo, flexiona los brazos subiendo la barra hacia los hombros.\nBaja despacio hasta extender los brazos.\nLa barra Z reduce la tensión en las muñecas respecto a la barra recta.", "primaryMuscles": [ "biceps" ], "secondaryMuscles": [ "forearms" ], "equipment": [ "ez_bar" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl de bíceps con barra Z\", adaptado de \"Curl de biceps con barra Z\" de wger.de (autores: Franpol, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Curl de biceps con barra Z", "sourceUrl": "https://wger.de/es/exercise/94/view-base", "authors": [ "Franpol", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0226-relaxation.png", "sha256": "50bfa36f8f56ddfebae36661c82740687680aa609af69e6b54ac302b60491606" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0226-tension.png", "sha256": "1b1b5efdb05eb6cb56636f716420247320dcac69f6d1d66db4be8f68f692bfb6" } ] }, { "id": "98f057e4-77d4-516e-9703-d31be292d9ce", "name": "Curl de bíceps en polea", "aliases": [ "Curl en polea baja" ], "description": "Colócate a uno o dos pasos de la polea baja y agarra la barra con las palmas hacia arriba.\nCon los codos pegados al cuerpo, flexiona los brazos subiendo la barra hacia los hombros.\nBaja despacio hasta extender los brazos, sin balancear el cuerpo.", "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl de bíceps en polea\", adaptado de \"Curl de Bíceps en Polea\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Curl de Bíceps en Polea", "sourceUrl": "https://wger.de/es/exercise/95/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0212-relaxation.png", "sha256": "ba31060e9e20b42a7a8dcbb8489c7ca1ae54e4834ec860b6cc42c30015a283ec" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0212-tension.png", "sha256": "60b7b3740e8f77dd6119c1666bd140a5134b91f857c48ee850da8dcccaed9c82" } ] }, { "id": "4da57a5e-7b05-5987-9d52-f1d0a5fcb14c", "name": "Plancha a flexión", "aliases": [ "Body-Ups", "Body up" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [ "shoulders", "abs" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Plancha a flexión\", adaptado de \"Plancha a Flexión\" de wger.de (autores: cal.zabel, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Plancha a Flexión", "sourceUrl": "https://wger.de/es/exercise/112/view-base", "authors": [ "cal.zabel", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "2aa75a17-2ea9-5f09-8d26-d49c5672e32f", "name": "Sentadilla con disco al frente", "aliases": [ "Braced Squat" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "glutes" ], "equipment": [ "plate" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla con disco al frente\", adaptado de \"Sentadilla con Disco al Frente\" de wger.de (autores: sevae, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla con Disco al Frente", "sourceUrl": "https://wger.de/es/exercise/124/view-base", "authors": [ "sevae", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b4514bd2-1520-5478-a897-691d932c42af", "name": "Press de pecho en máquina", "aliases": [ "Press en máquina" ], "description": "Ajusta el asiento para que los agarres queden a la altura de la mitad del pecho.\nSiéntate con la espalda apoyada en el respaldo y los pies firmes en el suelo.\nEmpuja los agarres hacia delante hasta extender los brazos sin bloquear los codos, soltando el aire.\nVuelve despacio hasta que las manos queden junto al pecho.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de pecho en máquina\", adaptado de \"Press de Pecho en Máquina\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press de Pecho en Máquina", "sourceUrl": "https://wger.de/es/exercise/129/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0066-relaxation.png", "sha256": "ff6dc2d5b1adbf7acd5e2e59e13518846a4058c2ccd5c1d615c97550780c525a" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0066-tension.png", "sha256": "7e40d8c0b02dc182c5bdb6e88c0826d83cba09330bb0add50683d6ee5781cab4" } ] }, { "id": "8b469556-048d-55f6-a5f0-51d45221abb8", "name": "Burpees", "aliases": [ "Burpee" ], "description": "De pie, baja en cuclillas y apoya las manos en el suelo.\nLleva los pies atrás con un salto hasta quedar en plancha y haz una flexión.\nRecoge los pies hacia las manos con otro salto.\nPonte de pie con un salto vertical, con los brazos arriba, y repite.", "primaryMuscles": [ "chest", "quadriceps" ], "secondaryMuscles": [ "shoulders", "triceps", "abs", "glutes" ], "equipment": [ "bodyweight" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "jump", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Burpees\", adaptado de \"Burpees\" de wger.de (autores: er0355, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Burpees", "sourceUrl": "https://wger.de/es/exercise/132/view-base", "authors": [ "er0355", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "fdb55410-9b53-5ee9-97a7-5ab60e9778b2", "name": "Aperturas en máquina", "aliases": [ "Pec deck", "Contractor de pecho" ], "description": "Ajusta el asiento para que los brazos queden paralelos al suelo y a la altura de los hombros.\nSiéntate con la espalda apoyada en el respaldo y los antebrazos o las manos en los apoyos.\nJunta los brazos por delante del pecho hasta que los apoyos casi se toquen.\nVuelve despacio sin que las placas de peso lleguen a descansar.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Aperturas en máquina\", adaptado de \"Aperturas en máquina\" de wger.de (autores: admin, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Aperturas en máquina", "sourceUrl": "https://wger.de/es/exercise/135/view-base", "authors": [ "admin", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "0f1aca51-160a-5b1e-9e5c-0d21acbe914d", "name": "Aperturas en máquina con agarre cerrado", "aliases": [ "Butterfly Narrow Grip" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Aperturas en máquina con agarre cerrado\", adaptado de \"Pectoral en Máquina\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Pectoral en Máquina", "sourceUrl": "https://wger.de/es/exercise/137/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "403f2ca2-1d60-5862-939e-77b58e502a52", "name": "Pájaros en máquina", "aliases": [ "Pec deck inverso", "Contractor inverso" ], "description": "Siéntate en la máquina de cara al respaldo, con el pecho apoyado y los agarres a la altura de los hombros.\nCon los brazos casi extendidos, ábrelos hacia atrás hasta que queden en línea con el cuerpo.\nJunta las escápulas un instante y vuelve despacio.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "upper_back" ], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "horizontal_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pájaros en máquina\", adaptado de \"Pec-Deck Inverso\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Pec-Deck Inverso", "sourceUrl": "https://wger.de/es/exercise/139/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6038c2b0-3c64-526e-8391-886b5030f35b", "name": "Rotación externa en polea", "aliases": [ "Rotación externa de hombro con polea" ], "description": "Coloca la polea o una banda a la altura del codo y colócate de lado, con el maneral en la mano más alejada.\nPega el codo al costado, flexionado a 90 grados, con la mano delante del abdomen.\nGira el antebrazo hacia fuera, sin separar el codo del cuerpo, todo lo que puedas.\nVuelve despacio y cambia de lado al terminar la serie.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "upper_back" ], "equipment": [ "cable", "resistance_band" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Rotación externa en polea\", adaptado de \"Rotación externa con polea\" de wger.de (autores: lauroernesto, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Rotación externa con polea", "sourceUrl": "https://wger.de/es/exercise/142/view-base", "authors": [ "lauroernesto", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b3eaf0b1-fb3f-5c3e-9eec-aba3b78dcd42", "name": "Leñador en polea", "aliases": [ "Woodchopper", "Leñadores" ], "description": "Coloca la polea alta o a la altura del pecho y ponte de lado, con los pies algo más abiertos que los hombros.\nAgarra el maneral con las dos manos por el lado de la polea, con los brazos casi extendidos.\nTira en diagonal hacia la cadera contraria girando el tronco y pivotando el pie de atrás.\nVuelve despacio y cambia de lado al terminar la serie.", "primaryMuscles": [ "obliques" ], "secondaryMuscles": [ "shoulders", "abs" ], "equipment": [ "cable" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "rotation", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Leñador en polea\", adaptado de \"Leñadores en Polea\" de wger.de (autores: robhoyt, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Leñadores en Polea", "sourceUrl": "https://wger.de/es/exercise/145/view-base", "authors": [ "robhoyt", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "1e7005b8-4ddf-57b8-a132-785ad1319a22", "name": "Gemelos en prensa", "aliases": [ "Elevación de talones en prensa" ], "description": "Siéntate en la prensa con las piernas casi extendidas y la parte delantera de los pies en el borde inferior de la plataforma.\nEmpuja la plataforma estirando los tobillos, como si te pusieras de puntillas.\nVuelve despacio hasta notar el estiramiento de los gemelos, sin flexionar las rodillas.", "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Gemelos en prensa\", adaptado de \"Gemelos en prensa\" de wger.de (autores: admin, nate303303), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Gemelos en prensa", "sourceUrl": "https://wger.de/es/exercise/146/view-base", "authors": [ "admin", "nate303303" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0273-relaxation.png", "sha256": "490c34a7702b85a8e7937747320a865a34270ccc97fe6e0d6c8c7246a5521e7a" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0273-tension.png", "sha256": "20842bdf79721742e78d8f04b0297bc1282138585acdaad8526312415b81eb07" } ] }, { "id": "892286c4-608a-58ba-978b-eedf0fb4a28b", "name": "Elevación de gemelos en máquina hack", "aliases": [], "description": "Colócate en la máquina hack con la espalda contra el respaldo y la parte delantera de los pies en el borde inferior de la plataforma.\nCon las rodillas casi extendidas, sube sobre la punta de los pies todo lo que puedas.\nBaja despacio hasta notar el estiramiento de los gemelos.", "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación de gemelos en máquina hack\", adaptado de \"Elevación de Pantorrillas en Hack\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Elevación de Pantorrillas en Hack", "sourceUrl": "https://wger.de/es/exercise/148/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f98a0b18-119d-5c41-93a2-57cd2d973a3a", "name": "Dominadas supinas", "aliases": [ "Chin-ups", "Dominadas con agarre supino" ], "description": "Cuélgate de la barra con las palmas hacia ti y las manos a la anchura de los hombros.\nTira llevando los codos hacia abajo y hacia atrás hasta que la barbilla pase la barra.\nBaja despacio hasta extender los brazos.\nEl agarre supino da más trabajo al bíceps y suele ser más fácil que la dominada prona.", "primaryMuscles": [ "biceps", "lats" ], "secondaryMuscles": [ "forearms", "upper_back" ], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Dominadas supinas\", adaptado de \"Dominadas con Agarre Supino\" de wger.de (autores: BFad07, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Dominadas con Agarre Supino", "sourceUrl": "https://wger.de/es/exercise/152/view-base", "authors": [ "BFad07", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "1bd1bd37-dcc7-5269-87b7-543626023ce1", "name": "Jalón al pecho con agarre cerrado", "aliases": [ "Jalón cerrado" ], "description": "Agarra la barra con las palmas hacia delante y las manos más juntas que la anchura de los hombros.\nInclínate un poco hacia atrás y tira de la barra hacia el pecho con los codos cerca del cuerpo.\nLleva los hombros hacia atrás al final del movimiento y deja subir la barra despacio.", "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "upper_back" ], "equipment": [ "cable", "machine" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón al pecho con agarre cerrado\", adaptado de \"Jalón al Pecho con Agarre Cerrado\" de wger.de (autores: tuckerm, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Jalón al Pecho con Agarre Cerrado", "sourceUrl": "https://wger.de/es/exercise/158/view-base", "authors": [ "tuckerm", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f6a4536c-ce34-5993-9429-dae378910dbb", "name": "Pullover con mancuerna", "aliases": [ "Pullover transversal" ], "description": "Túmbate atravesado en un banco plano, apoyando solo la parte alta de la espalda, con los pies firmes en el suelo y la cadera algo baja.\nSujeta una mancuerna con las dos manos sobre el pecho, con los brazos casi extendidos.\nLlévala hacia atrás por encima de la cabeza en un arco, sin doblar más los codos, hasta notar el estiramiento.\nVuelve a subirla sobre el pecho siguiendo el mismo arco.", "primaryMuscles": [ "chest", "lats" ], "secondaryMuscles": [ "triceps" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "vertical_pull", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pullover con mancuerna\", adaptado de \"Pullover con Mancuerna\" de wger.de (autores: powerade69, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Pullover con Mancuerna", "sourceUrl": "https://wger.de/es/exercise/161/view-base", "authors": [ "powerade69", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0046-relaxation.png", "sha256": "422c564c50c8c6eef6bb23e6c71bebcd0386bed1ac83bd77f1339527432ab0b2" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0046-tension.png", "sha256": "573edcd4fedc0193c11af30e1d0ddab0466b553edbe0d0c110b89d9885423842" } ] }, { "id": "3919bd93-26b8-5e8a-b006-e3064d2df246", "name": "Crunch en fitball", "aliases": [ "Abdominales en pelota de estabilidad" ], "description": "Siéntate en el fitball y camina hacia delante hasta que la zona lumbar quede apoyada en la pelota, con los pies firmes en el suelo.\nCon las manos junto a las sienes, deja que la espalda se adapte a la pelota.\nEleva el tronco contrayendo el abdomen y baja despacio.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques" ], "equipment": [ "stability_ball" ], "bodyArea": "core", "mechanics": "isolation", "movementPattern": "core", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Crunch en fitball\", adaptado de \"Abdominales en Bola de Estabilidad\" de wger.de (autores: Konsumopfer, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Abdominales en Bola de Estabilidad", "sourceUrl": "https://wger.de/es/exercise/165/view-base", "authors": [ "Konsumopfer", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0295-relaxation.png", "sha256": "31a16d0e349201869117f6fe6805d4d4af7fcfc15bde69b69a522d9316f6aa2a" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0295-tension.png", "sha256": "6fee064dffca81eb3222d56faa66fcc3f2d5ea43d837de7a12cb086c40c03e00" } ] }, { "id": "9dc8496b-8879-57bc-adb0-c9401a517ab4", "name": "Crunch abdominal", "aliases": [ "Encogimientos abdominales", "Abdominales", "Crunch" ], "description": "Túmbate boca arriba en una esterilla con las rodillas flexionadas y los pies apoyados en el suelo.\nColoca las manos junto a las sienes o cruzadas sobre el pecho, sin tirar del cuello.\nEleva los hombros del suelo contrayendo el abdomen, llevando las costillas hacia la pelvis.\nBaja despacio sin apoyar del todo la cabeza.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques" ], "equipment": [ "mat" ], "bodyArea": "core", "mechanics": "isolation", "movementPattern": "core", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Crunch abdominal\", adaptado de \"Abdominales\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), mondstern (imported from Feeel), wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Abdominales", "sourceUrl": "https://wger.de/es/exercise/167/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "mondstern (imported from Feeel)", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0291-relaxation.png", "sha256": "b80af42dccb6ff04a3339c52b5f63fff63ab28e801bd73bdb1167b7087b00cbc" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0291-tension.png", "sha256": "9c3174a79f3d528aa966bf9e00b551f20fe2c6734ec554c74e520d13059245e4" } ] }, { "id": "9225955f-eb83-57ec-beda-acced78e91c6", "name": "Crunch en banco declinado", "aliases": [ "Abdominales en banco declinado" ], "description": "Túmbate en un banco declinado con los pies sujetos en los apoyos y las manos junto a las sienes.\nEleva el tronco contrayendo el abdomen, llevando las costillas hacia la pelvis.\nBaja despacio sin apoyar del todo la espalda.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques", "hip_flexors" ], "equipment": [ "bench" ], "bodyArea": "core", "mechanics": "isolation", "movementPattern": "core", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Crunch en banco declinado\", adaptado de \"Abdominales en Banco Inclinado\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Abdominales en Banco Inclinado", "sourceUrl": "https://wger.de/es/exercise/171/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0292-relaxation.png", "sha256": "4eb367469a99df5331af2b66070dc0b3941f7cbbfa216103f411c232187d9e90" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0292-tension.png", "sha256": "bf6b5bcfe0cfdd3c8f19842db7365182b623d5f686229fd062f9d61ce67db0a4" } ] }, { "id": "a1ac0f61-3103-5007-855d-eb428b69e9fe", "name": "Crunch en máquina", "aliases": [ "Abdominales en máquina" ], "description": "Ajusta el asiento y siéntate con la espalda en el respaldo, sujetando los agarres o con los pies bajo los rodillos.\nFlexiona el tronco hacia delante contrayendo el abdomen, sin tirar con los brazos.\nVuelve despacio sin que el peso descanse.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "core", "mechanics": "isolation", "movementPattern": "core", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Crunch en máquina\", adaptado de \"Abdominales en Máquina\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Abdominales en Máquina", "sourceUrl": "https://wger.de/es/exercise/172/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "00fd9255-81b3-5f6a-9292-7936544c645c", "name": "Crunch en polea alta", "aliases": [ "Crunch de rodillas en polea", "Encogimientos en polea" ], "description": "Coloca la cuerda en la polea alta, arrodíllate frente a ella y sujeta la cuerda junto a las sienes.\nCon la cadera quieta, flexiona el tronco llevando los codos hacia los muslos.\nContrae el abdomen abajo y vuelve despacio a la posición inicial.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques" ], "equipment": [ "cable" ], "bodyArea": "core", "mechanics": "isolation", "movementPattern": "core", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Crunch en polea alta\", adaptado de \"Encogimientos abdominales en polea\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Encogimientos abdominales en polea", "sourceUrl": "https://wger.de/es/exercise/173/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "eda36333-7686-5250-bd0f-9db9967a69cd", "name": "Crunch con piernas elevadas", "aliases": [ "Crunches With Legs Up" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques" ], "equipment": [], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Crunch con piernas elevadas\", adaptado de \"Encogimientos con Piernas Elevadas\" de wger.de (autores: krisbbb, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Encogimientos con Piernas Elevadas", "sourceUrl": "https://wger.de/es/exercise/174/view-base", "authors": [ "krisbbb", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "d38216e8-1efa-5e44-9e21-956c45bc614d", "name": "Ciclismo", "aliases": [ "Bicicleta" ], "description": "Pedalea en bicicleta al aire libre al ritmo o la intensidad que indique tu plan.\nAjusta el sillín de modo que la pierna quede casi estirada en el punto más bajo del pedal.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings", "calves" ], "equipment": [], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "locomotion", "level": "beginner", "defaultTracking": "distance_time", "isCardio": true, "attribution": { "text": "\"Ciclismo\", adaptado de \"Ciclismo\" de wger.de (autores: BFad07, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Ciclismo", "sourceUrl": "https://wger.de/es/exercise/177/view-base", "authors": [ "BFad07", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "0da3eb1b-2848-5b37-83ce-f330989b7c02", "name": "Dead bug", "aliases": [ "Bicho muerto" ], "description": "Túmbate boca arriba con las caderas y las rodillas flexionadas a 90 grados y los brazos extendidos hacia el techo.\nPega la zona lumbar al suelo.\nEstira a la vez un brazo hacia atrás y la pierna contraria hacia delante, sin que la espalda se despegue.\nVuelve y repite con el otro lado.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques", "hip_flexors" ], "equipment": [ "bodyweight", "mat" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Dead bug\", adaptado de \"Bicho Muerto\" de wger.de (autores: Metin, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Bicho Muerto", "sourceUrl": "https://wger.de/es/exercise/178/view-base", "authors": [ "Metin", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "c429b56b-4e05-5482-a55a-6a95d1a03882", "name": "Suspensión en multipresa", "aliases": [ "Deadhang" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Suspensión en multipresa\", adaptado de \"Suspensiones en Regleta\" de wger.de (autores: 2dPREtEZP221u68Akf0JImv5L48, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Suspensiones en Regleta", "sourceUrl": "https://wger.de/es/exercise/182/view-base", "authors": [ "2dPREtEZP221u68Akf0JImv5L48", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "e1d55cf0-a75e-54ea-aef5-757180568d50", "name": "Peso muerto con barra", "aliases": [ "Peso muerto convencional", "Deadlift" ], "description": "Colócate con los pies a la anchura de la cadera y la barra sobre la mitad del pie, casi tocando las espinillas.\nFlexiona cadera y rodillas con la espalda recta y agarra la barra justo por fuera de las piernas.\nSaca el pecho, tensa la espalda y el abdomen, y levanta la barra empujando el suelo con los pies, pegada a las piernas.\nTermina de pie con la cadera extendida, sin echarte hacia atrás.\nBaja la barra con la misma técnica, llevando primero la cadera hacia atrás.", "primaryMuscles": [ "lower_back", "glutes", "hamstrings" ], "secondaryMuscles": [ "forearms", "upper_back", "traps", "quadriceps" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "hinge", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto con barra\", adaptado de \"Peso Muerto Convencional\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Peso Muerto Convencional", "sourceUrl": "https://wger.de/es/exercise/184/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0099-relaxation.png", "sha256": "07ffa6739917dc9dad04dd86501c25ddda44562badaf6f9c7b254f77ff7ae8ff" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0099-tension.png", "sha256": "1d64426b8cfe859016466fba31a9196623df1df74d908a880ae1a760c71b0860" } ] }, { "id": "b2574e1f-264f-594c-9274-cbcb13f60e83", "name": "Press de banca declinado con barra", "aliases": [ "Press declinado con barra" ], "description": "Túmbate en un banco declinado con las piernas bien sujetas en los soportes.\nAgarra la barra algo más abierta que los hombros y sácala de los soportes con los brazos extendidos.\nBájala de forma controlada hasta rozar la parte baja del pecho.\nEmpuja hasta extender los brazos sin bloquear los codos. Esta variante lleva más trabajo a la parte inferior del pectoral.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "barbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca declinado con barra\", adaptado de \"Press de Banca Declinado con Barra\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press de Banca Declinado con Barra", "sourceUrl": "https://wger.de/es/exercise/185/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0051-relaxation.png", "sha256": "bcac1342859bbcad4c7157167844ce68bd4343d54ff984cf71614b2dbc08ee15" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0051-tension.png", "sha256": "f87d37391ef261c5f44b73793fe52c71246c40234f64d4cea21d4c3984135c78" } ] }, { "id": "5cc90a8a-6456-5bdf-af85-4dbd29d28d8d", "name": "Press de banca declinado con mancuernas", "aliases": [ "Press declinado con mancuernas" ], "description": "Siéntate en un banco declinado con una mancuerna en cada muslo, sujeta las piernas en los soportes y túmbate.\nLleva las mancuernas a los lados del pecho con los codos flexionados.\nEmpújalas hacia arriba hasta extender los brazos sobre el pecho.\nBájalas despacio y con control hasta la posición inicial.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca declinado con mancuernas\", adaptado de \"Press de Banca Declinado con Mancuernas\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press de Banca Declinado con Mancuernas", "sourceUrl": "https://wger.de/es/exercise/186/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0052-relaxation.png", "sha256": "40e7a4cabadb253ec3dc47f95b7dadda5f7b755cddd33ea2b572cb4d7571e5af" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0052-tension.png", "sha256": "3adbc29c7f338b05ac1f8f8cead7ed635449c45b52cb73737a91f7c28bf268f7" } ] }, { "id": "4cf3d992-c695-5693-b6d4-84bdc5593a9d", "name": "Peso muerto con déficit", "aliases": [ "Deficit Deadlift" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [ "lats", "abs", "glutes", "hamstrings", "calves" ], "equipment": [ "barbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto con déficit\", adaptado de \"Peso Muerto con Déficit\" de wger.de (autores: bobbyprince89, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Peso Muerto con Déficit", "sourceUrl": "https://wger.de/es/exercise/189/view-base", "authors": [ "bobbyprince89", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "55fef7e7-2626-5210-99c4-20b0a8e56043", "name": "Press diagonal de hombros", "aliases": [ "Diagonal Shoulder Press" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Press diagonal de hombros\", adaptado de \"Press Diagonal para Hombros\" de wger.de (autores: oboema, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press Diagonal para Hombros", "sourceUrl": "https://wger.de/es/exercise/193/view-base", "authors": [ "oboema", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "76de6555-44f1-55b5-b595-42db9789a58f", "name": "Fondos en paralelas", "aliases": [ "Fondos de pecho", "Dips" ], "description": "Sujétate en las barras paralelas con los brazos extendidos y el cuerpo suspendido.\nFlexiona los codos y baja de forma controlada hasta que los hombros queden algo por debajo de los codos.\nEmpuja hasta extender de nuevo los brazos.\nCon el torso inclinado hacia delante trabaja más el pecho; con el torso vertical, más el tríceps. Se puede añadir peso con un cinturón de lastre.", "primaryMuscles": [ "chest", "triceps" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "parallel_bars" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Fondos en paralelas\", adaptado de \"Fondos en Paralelas\" de wger.de (autores: BFad07, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Fondos en Paralelas", "sourceUrl": "https://wger.de/es/exercise/194/view-base", "authors": [ "BFad07", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0054-relaxation.png", "sha256": "20825f506e66fa661be878248d0e503292df80530a0626523ef87a2899a8db48" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0054-tension.png", "sha256": "872fc4c4289e3c78d19cb7c1473db96fa52f970dde5f51478418d3f5637432d2" } ] }, { "id": "7bf92e0b-6587-57a8-aba9-684665cccf16", "name": "Fondos de tríceps en banco", "aliases": [ "Fondos entre bancos", "Bench dips" ], "description": "Apoya las manos en el borde de un banco, a la anchura de los hombros, y los talones en el suelo o en otro banco.\nFlexiona los codos hacia atrás y baja la cadera hasta que los brazos formen un ángulo recto.\nEmpuja hasta extender los brazos.\nCon los pies en otro banco o con un disco sobre las piernas es más difícil.", "primaryMuscles": [ "triceps" ], "secondaryMuscles": [ "chest", "shoulders" ], "equipment": [ "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Fondos de tríceps en banco\", adaptado de \"Fondos entre Bancos\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Fondos entre Bancos", "sourceUrl": "https://wger.de/es/exercise/197/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0162-relaxation.png", "sha256": "fcaa05dde3b7ba4c0c30845f438fb4153baa57be7d7a7d274dbcbb86e19f97f5" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0162-tension.png", "sha256": "84ccec599502917eee8979d01fa7a63d68c04a35249370dffd2c1071c7605791" } ] }, { "id": "afc695dd-cd21-5d01-bdb9-1879365e2758", "name": "Curl concentrado con mancuerna", "aliases": [ "Curl de concentración" ], "description": "Siéntate en un banco con las piernas separadas y apoya la parte de atrás del brazo en la cara interna del muslo.\nCon la mancuerna colgando y el brazo extendido, flexiona el codo subiendo la mancuerna hacia el hombro.\nBaja despacio sin mover el brazo y cambia de lado al terminar la serie.", "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl concentrado con mancuerna\", adaptado de \"Curl de concentración con mancuerna\" de wger.de (autores: http://www.exrx.net/WeightExercises/Brachialis/DBC, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Curl de concentración con mancuerna", "sourceUrl": "https://wger.de/es/exercise/202/view-base", "authors": [ "http://www.exrx.net/WeightExercises/Brachialis/DBC", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0220-relaxation.png", "sha256": "bcadd4a8f70d9e6b354634892ec47d828b5762fbb3c6a6e343356cb3530e1b60" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0220-tension.png", "sha256": "a563accfe6430f1d5865847d0b508d1a0ef3cd83f440f6a9d6ed2a3e592d1d3f" } ] }, { "id": "bd2522d2-13f4-59c0-ad33-51b8afa63754", "name": "Sentadilla goblet", "aliases": [ "Sentadilla copa", "Goblet squat" ], "description": "Sujeta una mancuerna en vertical o una kettlebell delante del pecho, pegada al cuerpo.\nCon los pies algo más abiertos que los hombros, baja en sentadilla con la espalda recta hasta que los muslos queden paralelos al suelo o algo más.\nMantén los codos entre las rodillas y los talones apoyados.\nSube empujando el suelo hasta quedar de pie.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "abs", "adductors" ], "equipment": [ "dumbbell", "kettlebell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla goblet\", adaptado de \"Dumbbell Goblet Squat\" de wger.de (autores: ataraxie67), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Dumbbell Goblet Squat", "sourceUrl": "https://wger.de/es/exercise/203/view-base", "authors": [ "ataraxie67" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "3273158a-6932-509e-a22c-ea90afca44d3", "name": "Curl inclinado con mancuernas", "aliases": [ "Curl en banco inclinado" ], "description": "Ajusta el banco a unos 45 o 60 grados y siéntate con la espalda apoyada y una mancuerna en cada mano, con los brazos colgando.\nCon los codos quietos, flexiona los brazos subiendo las mancuernas con las palmas hacia arriba.\nBaja despacio hasta extender del todo los brazos y notar el estiramiento del bíceps.", "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl inclinado con mancuernas\", adaptado de \"Curl Inclinado con Mancuernas\" de wger.de (autores: ExRx, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl Inclinado con Mancuernas", "sourceUrl": "https://wger.de/es/exercise/204/view-base", "authors": [ "ExRx", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0214-relaxation.png", "sha256": "a5b00c0a23ade9cb5ac6bc977aef548bdf3d119403ac4f8e0776a02a16abf43c" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0214-tension.png", "sha256": "baa1d825bd46de3f2ccd850c1a97c503f6a5b367c613bbe844850a6a3422fbd9" } ] }, { "id": "9d066733-1902-57b1-a310-f8a63a0dcedd", "name": "Zancadas con mancuernas", "aliases": [ "Zancada estática con mancuernas" ], "description": "De pie, con una mancuerna en cada mano a los lados del cuerpo, da un paso largo hacia delante.\nBaja la cadera hasta que la rodilla de atrás casi toque el suelo, con el torso erguido.\nEmpuja con la pierna de delante para volver a la posición inicial y alterna las piernas.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "adductors", "hamstrings" ], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "lunge", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Zancadas con mancuernas\", adaptado de \"Zancadas con Mancuernas\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Zancadas con Mancuernas", "sourceUrl": "https://wger.de/es/exercise/205/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0115-relaxation.png", "sha256": "bc288cd3fbee313efa8c7ddcc71315355d44b4dcf2aa9e64b1efd7b275f3201f" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0115-tension.png", "sha256": "dc7d9f2093139882ac84098d90131c5f59658b1f9837fb75e50907771476086c" } ] }, { "id": "e70c136c-7254-5225-a1f8-5ea7b6233add", "name": "Zancadas caminando con mancuernas", "aliases": [ "Zancadas andando", "Walking lunges" ], "description": "Con una mancuerna en cada mano a los lados, da un paso largo hacia delante y baja hasta que la rodilla de atrás casi toque el suelo.\nEmpuja con la pierna de delante y lleva la de atrás directamente al siguiente paso, avanzando.\nMantén el torso erguido y el abdomen firme durante todo el recorrido.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "adductors", "hamstrings" ], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "lunge", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Zancadas caminando con mancuernas\", adaptado de \"Zancadas Caminando con Mancuernas\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Zancadas Caminando con Mancuernas", "sourceUrl": "https://wger.de/es/exercise/206/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0121-relaxation.png", "sha256": "6b09ac684c9f8ec81fce341d2fa22f9a012cbda0e5e2c29cb173d5689be9bcb7" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0121-tension.png", "sha256": "1a862e47e130029448d46e8ef4b50972870acc21f74f244ac2cd7e12d08d1176" } ] }, { "id": "0cb33c06-d0a4-570e-b263-6a5a6fefb039", "name": "Curl en banco Scott con mancuernas", "aliases": [], "description": "Siéntate en el banco Scott con la parte de atrás de los brazos apoyada en el cojín y una mancuerna en cada mano, con las palmas hacia arriba.\nFlexiona los brazos subiendo las mancuernas hacia los hombros.\nBaja despacio hasta casi extender los brazos.", "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl en banco Scott con mancuernas\", adaptado de \"Curl con Mancuernas en Banco Scott\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Curl con Mancuernas en Banco Scott", "sourceUrl": "https://wger.de/es/exercise/208/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0249-relaxation.png", "sha256": "e770ee339d98e516adb36f5bffaee214780b54cdecd11d98ba454bdb9304aa20" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0249-tension.png", "sha256": "7dc19aa50c494517b73d7d057aa062c2979a30c1f0b667cfb11acd320fe6b65c" } ] }, { "id": "1165588b-6875-517a-883c-f455a419a648", "name": "Extensión de tríceps por encima de la cabeza con mancuerna", "aliases": [ "Press francés de pie con mancuerna", "Extensión de tríceps tras nuca" ], "description": "De pie o sentado, sujeta una mancuerna con las dos manos por encima de la cabeza, con los brazos extendidos.\nSin mover los brazos, flexiona los codos y baja la mancuerna por detrás de la cabeza.\nExtiende los codos para volver a subirla, con los codos apuntando hacia arriba.\nTrabaja especialmente la cabeza larga del tríceps.", "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión de tríceps por encima de la cabeza con mancuerna\", adaptado de \"Press Francés con Mancuerna\" de wger.de (autores: tuninx, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press Francés con Mancuerna", "sourceUrl": "https://wger.de/es/exercise/211/view-base", "authors": [ "tuninx", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0198-relaxation.png", "sha256": "6934328d0cd8e4adc788626cba98f5ecdd5bc1d0041628f168a459a29d6a82b1" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0198-tension.png", "sha256": "09f2be7c40b3a231dac4e3aaabc39697f73c6e741df85b085136753334315959" } ] }, { "id": "ce188a98-34bc-59f6-a157-c1171e08ea71", "name": "Face pull", "aliases": [ "Jalón a la cara", "Tirón a la cara" ], "description": "Coloca una cuerda en la polea a la altura del pecho o de la cara y agarra un extremo con cada mano.\nDa un paso atrás con un pie delante del otro, hasta tener los brazos extendidos y el peso en tensión.\nTira de la cuerda hacia la cara separando las manos y llevando los codos altos y hacia atrás.\nJunta las escápulas al final y vuelve despacio.", "primaryMuscles": [ "shoulders", "upper_back" ], "secondaryMuscles": [ "traps" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Face pull\", adaptado de \"Jalón a la Cara\" de wger.de (autores: abeworld, Franpol), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Jalón a la Cara", "sourceUrl": "https://wger.de/es/exercise/222/view-base", "authors": [ "abeworld", "Franpol" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6636a742-dbe8-5708-b855-4e1f62628be1", "name": "Patadas de tijera", "aliases": [ "Flutter kicks", "Patadas alternas" ], "description": "Túmbate boca arriba con las manos bajo los glúteos y eleva las piernas estiradas unos 30 o 45 grados.\nSube y baja las piernas de forma alterna con un movimiento corto y rápido.\nMantén la zona lumbar pegada al suelo durante todo el ejercicio.", "primaryMuscles": [ "abs", "hip_flexors" ], "secondaryMuscles": [], "equipment": [ "bodyweight", "mat" ], "bodyArea": "core", "mechanics": "isolation", "movementPattern": "core", "level": "beginner", "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Patadas de tijera\", adaptado de \"Patadas de Aleteo\" de wger.de (autores: nate303303, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Patadas de Aleteo", "sourceUrl": "https://wger.de/es/exercise/235/view-base", "authors": [ "nate303303", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0116-relaxation.png", "sha256": "7e1ee09c8bfb49eaab1e02a792dece371331d8004f50adb20ffbd6163fce7e49" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0116-tension.png", "sha256": "54536027a425144b91d97c161953e5cb77c2e234b453b0205c7be28e5eb1d94e" } ] }, { "id": "c1e2712f-38c7-5575-9ac7-52932277d7fa", "name": "Aperturas en polea alta", "aliases": [ "Cruce de poleas desde arriba" ], "description": "Coloca las dos poleas en la posición más alta y toma un agarre en cada mano.\nDa un paso al frente para tensar los cables e inclina ligeramente el torso, con la espalda recta.\nCon los codos un poco flexionados, junta las manos por delante y por debajo del pecho.\nAprieta el pecho un instante y vuelve despacio a la posición inicial.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Aperturas en polea alta\", adaptado de \"Cruce de Poleas para Pecho\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Cruce de Poleas para Pecho", "sourceUrl": "https://wger.de/es/exercise/237/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "d559ba8b-037d-5980-a34c-6b36a2a6f9cd", "name": "Aperturas con mancuernas", "aliases": [ "Aperturas en banco plano" ], "description": "Túmbate en un banco plano con los pies firmes en el suelo y la espalda bien apoyada.\nSostén las mancuernas sobre el pecho con las palmas enfrentadas y los codos ligeramente flexionados.\nAbre los brazos hacia los lados en un arco amplio, sin cambiar el ángulo de los codos, hasta notar el estiramiento del pecho.\nVuelve a juntar las mancuernas sobre el pecho siguiendo el mismo arco.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Aperturas con mancuernas\", adaptado de \"Aperturas con Mancuernas\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Aperturas con Mancuernas", "sourceUrl": "https://wger.de/es/exercise/238/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0056-relaxation.png", "sha256": "76c36860b89bc35feea04064ed43e6ab251ae73af6532db6c929c075d1e338be" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0056-tension.png", "sha256": "443cd6be3deb5a848865b83e5b30c2744ab7cd3a2d2a63084f853de75f56d32f" } ] }, { "id": "6f6de5d9-5da5-5526-831a-4ad06211df25", "name": "Aperturas declinadas con mancuernas", "aliases": [], "description": "Túmbate en un banco declinado con las piernas sujetas y una mancuerna en cada mano sobre el pecho, con las palmas enfrentadas.\nCon los codos ligeramente flexionados, abre los brazos hacia los lados en un arco amplio.\nBaja hasta notar el estiramiento del pecho y vuelve a juntar las mancuernas siguiendo el mismo arco.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "horizontal_push", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Aperturas declinadas con mancuernas\", adaptado de \"Aperturas con Mancuernas Declinadas\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Aperturas con Mancuernas Declinadas", "sourceUrl": "https://wger.de/es/exercise/239/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0053-relaxation.png", "sha256": "5dbd8f61afc69f1e79c12096aa5f8d644d4eef4ccd16938715d1075bff3337ef" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0053-tension.png", "sha256": "5a9530663db1ae1321dc0ea4c16e9afc6a409da479c8f6b3279bb4a5100bcb3d" } ] }, { "id": "3bc60936-5afd-5efe-865f-87df807461d2", "name": "Press francés con mancuernas", "aliases": [ "Rompecráneos con mancuernas" ], "description": "Túmbate en un banco plano con una mancuerna en cada mano y los brazos extendidos sobre el pecho, con las palmas enfrentadas.\nSin mover los brazos, flexiona los codos y baja las mancuernas junto a la cabeza.\nExtiende los codos para volver a subirlas.", "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press francés con mancuernas\", adaptado de \"Press Francés con Mancuernas\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press Francés con Mancuernas", "sourceUrl": "https://wger.de/es/exercise/245/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0181-relaxation.png", "sha256": "353e605f70c86187e9d91dba8424bb43b1085c89eb1df50756354df4c2cc2e3d" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0181-tension.png", "sha256": "fa47b674c28480961af40f0f7cc076ff9e3830fdfb06755bb9a170af1d8601cc" } ] }, { "id": "69cf4315-cabd-58b0-9697-e5aeb0cc2bfd", "name": "Press francés con barra Z", "aliases": [ "Rompecráneos", "Skull crusher" ], "description": "Túmbate en un banco plano y sujeta la barra Z sobre el pecho con los brazos extendidos.\nSin mover los brazos, flexiona los codos y baja la barra hacia la frente o justo por detrás de la cabeza.\nExtiende los codos para volver a subir la barra.", "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "ez_bar", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press francés con barra Z\", adaptado de \"Press Francés con Barra SZ\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press Francés con Barra SZ", "sourceUrl": "https://wger.de/es/exercise/246/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0183-relaxation.png", "sha256": "3c52e9d80627d8ea1723ee6ca675fbdeafb034c9edea29bd48cb108aa5301f7c" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0183-tension.png", "sha256": "5f601a8d41cdce18f1aaf32e97bc5689129ea5ce01855fb0c2de0037b415e52a" } ] }, { "id": "5ed37aea-f616-5acf-95bf-a0be957ed21a", "name": "Elevación frontal con disco", "aliases": [ "Front Raises with Plates" ], "description": null, "primaryMuscles": [ "shoulders", "traps" ], "secondaryMuscles": [], "equipment": [ "plate" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación frontal con disco\", adaptado de \"Elevaciones Frontales con Disco\" de wger.de (autores: Marius, wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Elevaciones Frontales con Disco", "sourceUrl": "https://wger.de/es/exercise/254/view-base", "authors": [ "Marius", "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "be802706-e5cf-5e8f-b0d7-83da01b41df0", "name": "Elevaciones frontales con mancuernas", "aliases": [ "Elevaciones frontales" ], "description": "De pie, con los pies a la anchura de los hombros y una mancuerna en cada mano delante de los muslos.\nEleva los brazos rectos hacia delante hasta la altura de los hombros, sin balancear el cuerpo.\nBaja despacio. Puedes alternar los brazos o usar una barra o un disco.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevaciones frontales con mancuernas\", adaptado de \"Elevaciones frontales\" de wger.de (autores: Franpol, Manu, wikipedia), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Elevaciones frontales", "sourceUrl": "https://wger.de/es/exercise/256/view-base", "authors": [ "Franpol", "Manu, wikipedia" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0033-relaxation.png", "sha256": "9496dec22ec93dd3ab8daeea5c68b17aa830d4264bb029ae0136ddb66d36b028" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0033-tension.png", "sha256": "90fd4beb03e232bf293b6d60bba2f7c7cf1f12981db9456be09f336f4080065d" } ] }, { "id": "a5ad16af-e298-5aed-8a74-58f90a2fe80e", "name": "Sentadilla frontal con barra", "aliases": [ "Sentadilla frontal", "Front squat" ], "description": "Apoya la barra sobre la parte delantera de los hombros, con los codos altos y las manos sujetándola por fuera de los hombros.\nCon los pies a la anchura de los hombros, baja en sentadilla manteniendo el torso muy erguido y los codos arriba.\nBaja todo lo que puedas sin redondear la espalda y sube empujando el suelo.\nRespecto a la sentadilla trasera, trabaja más los cuádriceps y exige más al core.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "upper_back", "abs" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla frontal con barra\", adaptado de \"Sentadilla Frontal\" de wger.de (autores: sistab2, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Sentadilla Frontal", "sourceUrl": "https://wger.de/es/exercise/257/view-base", "authors": [ "sistab2", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0138-relaxation.png", "sha256": "6dc9160e0cd16a152d5516c40438c369880df919029539426173a50401069b49" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0138-tension.png", "sha256": "119cfbb653d011a76588a9fb882d3d21eb85e1d593ce1aa2df2b751a684a2077" } ] }, { "id": "fe44e6df-ad49-59d6-aed9-f9cc9171b19f", "name": "Remo al pecho con agarre ancho", "aliases": [ "Front pull wide" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "shoulders", "biceps" ], "equipment": [ "barbell", "ez_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo al pecho con agarre ancho\", adaptado de \"Front pull wide\" de wger.de (autores: wger.de), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Front pull wide", "sourceUrl": "https://wger.de/es/exercise/258/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "7e01f04a-6f40-58e4-ac6e-5317dd6eb537", "name": "Remo al pecho con agarre estrecho", "aliases": [ "Front Pull narrow" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps" ], "equipment": [ "barbell", "ez_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo al pecho con agarre estrecho\", adaptado de \"Front Pull narrow\" de wger.de (autores: wger.de), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Front Pull narrow", "sourceUrl": "https://wger.de/es/exercise/259/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "18dc12dd-88dd-51a1-a5a3-7835c15d8ae7", "name": "Sit outs", "aliases": [ "Full Sit Outs" ], "description": null, "primaryMuscles": [ "abs", "obliques", "glutes" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sit outs\", adaptado de \"Sit Outs completos\" de wger.de (autores: http://www.realsimple.com/health/fitness-exercise/, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sit Outs completos", "sourceUrl": "https://wger.de/es/exercise/260/view-base", "authors": [ "http://www.realsimple.com/health/fitness-exercise/", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "02ed14ab-7a47-5aa3-a64f-e9fc16f42060", "name": "Puente de glúteos", "aliases": [ "Puente de cadera", "Glute bridge" ], "description": "Túmbate boca arriba con las rodillas flexionadas y los pies apoyados en el suelo, a la anchura de la cadera.\nEmpuja con los talones y eleva la cadera hasta formar una línea recta de las rodillas a los hombros.\nAprieta los glúteos un instante arriba y baja despacio.\nPara hacerlo más difícil, apoya un disco o una barra sobre la cadera.", "primaryMuscles": [ "glutes" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bodyweight", "mat" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "hinge", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Puente de glúteos\", adaptado de \"Puente de glúteos\" de wger.de (autores: tdprice12, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Puente de glúteos", "sourceUrl": "https://wger.de/es/exercise/265/view-base", "authors": [ "tdprice12", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0109-relaxation.png", "sha256": "e1dfa5b6031ee23a37d71d2affe56dccd3111c86f3a3dec8d2424c94ee71b739" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0109-tension.png", "sha256": "5eccf7de7a05790595a4a926f3c00660f037543de7494769885cd608e3cbfae5" } ] }, { "id": "1c662e99-b068-52bf-ae4d-5b454d070677", "name": "Curl martillo", "aliases": [ "Curl martillo con mancuernas" ], "description": "De pie, con una mancuerna en cada mano a los lados y las palmas hacia el cuerpo.\nFlexiona los brazos subiendo las mancuernas hacia los hombros sin girar las muñecas, como si sostuvieras un martillo.\nBaja despacio con los codos pegados al cuerpo.\nTrabaja el bíceps y, sobre todo, el braquial y el antebrazo.", "primaryMuscles": [ "biceps", "forearms" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl martillo\", adaptado de \"Curl Martillo\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Curl Martillo", "sourceUrl": "https://wger.de/es/exercise/272/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0227-relaxation.png", "sha256": "8c3eef252ce76a00c6bcbd971b10df57d26d79c640694b83940f102688f6cf86" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0227-tension.png", "sha256": "50989276810112f435b9fde71c86e7c01553fe48c2b2f10caeda361c339ae1e1" } ] }, { "id": "9d5f795d-8597-5a7c-afab-0c007dfda6b4", "name": "Curl martillo en polea con cuerda", "aliases": [ "Curl martillo en polea" ], "description": "Coloca la cuerda en la polea baja y agárrala con las palmas enfrentadas.\nCon el cuerpo recto y los codos pegados al cuerpo, flexiona los brazos llevando las manos hacia los hombros.\nBaja despacio hasta extender los brazos.", "primaryMuscles": [ "biceps", "forearms" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl martillo en polea con cuerda\", adaptado de \"Biceps concentrado martillo con cable\" de wger.de (autores: admin, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Biceps concentrado martillo con cable", "sourceUrl": "https://wger.de/es/exercise/275/view-base", "authors": [ "admin", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0216-relaxation.png", "sha256": "41428d65db2e7508f0ff5f0c79bf062c9383f037d7146625761d1d361ee205a6" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0216-tension.png", "sha256": "f77c8f1b62e885e3bb4edafba68043c0d12327439f49d45e7af63d6e2f0b9877" } ] }, { "id": "02d952e7-f989-59c6-b128-1cee4e012e67", "name": "Ejercitador de agarre", "aliases": [ "Hand grip" ], "description": "Sujeta el ejercitador de muelle con una mano, con los mangos en la palma y los dedos.\nCiérralo apretando hasta que los mangos se toquen.\nAbre despacio y repite; cambia de mano al terminar la serie.", "primaryMuscles": [ "forearms" ], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Ejercitador de agarre\", adaptado de \"Fortalecedor de Agarre\" de wger.de (autores: vince63, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Fortalecedor de Agarre", "sourceUrl": "https://wger.de/es/exercise/279/view-base", "authors": [ "vince63", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "044d9e03-fa91-5ecc-bccd-a7249812b784", "name": "Flexiones en pino", "aliases": [ "Flexiones de pino contra la pared", "Handstand push-up" ], "description": "Colócate en pino con las manos algo más abiertas que los hombros y los talones apoyados en una pared.\nFlexiona los codos y baja la cabeza hacia el suelo de forma controlada.\nEmpuja hasta extender los brazos.\nEs un ejercicio avanzado: prepáralo con flexiones en pica y press de hombros.", "primaryMuscles": [ "shoulders", "triceps" ], "secondaryMuscles": [ "traps", "abs" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "advanced", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones en pino\", adaptado de \"Flexiones en pino\" de wger.de (autores: BFad07, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexiones en pino", "sourceUrl": "https://wger.de/es/exercise/282/view-base", "authors": [ "BFad07", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "59d7df05-abe1-5811-b80b-f8d69d360598", "name": "Elevación de piernas colgado", "aliases": [ "Elevaciones de piernas en barra", "Hanging leg raises" ], "description": "Cuélgate de una barra con los brazos extendidos y el cuerpo quieto, sin balanceo.\nEleva las piernas estiradas hasta que formen un ángulo recto con el tronco, o más.\nBájalas despacio hasta la posición inicial.\nSi te cuesta, flexiona las rodillas: es la elevación de rodillas colgado.", "primaryMuscles": [ "abs", "hip_flexors" ], "secondaryMuscles": [ "forearms", "obliques" ], "equipment": [ "pull_up_bar" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "advanced", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Elevación de piernas colgado\", adaptado de \"Elevaciones de Piernas (Colgado)\" de wger.de (autores: robhoyt, wgerjhn), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Elevaciones de Piernas (Colgado)", "sourceUrl": "https://wger.de/es/exercise/283/view-base", "authors": [ "robhoyt", "wgerjhn" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "e63b4bfe-86d0-5c04-a621-2885e6d1ef37", "name": "Pilares de Hércules", "aliases": [ "Hercules Pillars" ], "description": null, "primaryMuscles": [ "biceps", "triceps" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time_load", "isCardio": false, "attribution": { "text": "\"Pilares de Hércules\", adaptado de \"Hercules Pillars\" de wger.de (autores: GrosseHund), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Hercules Pillars", "sourceUrl": "https://wger.de/es/exercise/284/view-base", "authors": [ "GrosseHund" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "a03331fc-5ed7-5338-bc5f-302d2765d697", "name": "Saltos con rodillas al pecho", "aliases": [ "High Knee Jumps" ], "description": null, "primaryMuscles": [ "quadriceps", "hamstrings", "calves" ], "secondaryMuscles": [ "chest", "abs", "obliques" ], "equipment": [], "bodyArea": "full_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Saltos con rodillas al pecho\", adaptado de \"Saltos al Pecho\" de wger.de (autores: nate303303, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Saltos al Pecho", "sourceUrl": "https://wger.de/es/exercise/285/view-base", "authors": [ "nate303303", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a2ddeb4a-3997-5b96-a5f9-cb07e1582de7", "name": "Tirón alto", "aliases": [ "High Pull" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "glutes" ], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Tirón alto\", adaptado de \"High pull\" de wger.de (autores: Mahoney, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "High pull", "sourceUrl": "https://wger.de/es/exercise/289/view-base", "authors": [ "Mahoney", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a77fd321-d897-52de-9fb6-9ad0e47fc764", "name": "Sentadilla hindú", "aliases": [ "Hindu Squats" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "glutes" ], "equipment": [], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla hindú\", adaptado de \"Sentadillas Hindúes\" de wger.de (autores: Vilhelmo, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadillas Hindúes", "sourceUrl": "https://wger.de/es/exercise/291/view-base", "authors": [ "Vilhelmo", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "3ad133c5-a534-5780-a205-cccd7c09ea02", "name": "Elevación de cadera tumbado", "aliases": [ "Hip Raise, Lying" ], "description": null, "primaryMuscles": [ "glutes" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Elevación de cadera tumbado\", adaptado de \"Elevación de cadera tumbado\" de wger.de (autores: James Mackay, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación de cadera tumbado", "sourceUrl": "https://wger.de/es/exercise/292/view-base", "authors": [ "James Mackay", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5fef92f9-de91-5c45-a2c0-fc37d6c92367", "name": "Hip thrust con barra", "aliases": [ "Empuje de cadera", "Hip thrust" ], "description": "Siéntate en el suelo con la parte alta de la espalda apoyada en el lateral de un banco y la barra sobre la cadera, con una almohadilla.\nApoya los pies a la anchura de los hombros, de modo que queden bajo las rodillas cuando subas.\nEmpuja con los talones y eleva la cadera hasta formar una línea recta de los hombros a las rodillas.\nAprieta los glúteos arriba, sin arquear la zona lumbar, y baja con control.", "primaryMuscles": [ "glutes" ], "secondaryMuscles": [ "quadriceps", "hamstrings" ], "equipment": [ "barbell", "bench" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "hinge", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Hip thrust con barra\", adaptado de \"Hip thrust con barra\" de wger.de (autores: Bret Contreras, enros7500), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Hip thrust con barra", "sourceUrl": "https://wger.de/es/exercise/294/view-base", "authors": [ "Bret Contreras", "enros7500" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "18db910c-0132-51a1-839b-9382655d0908", "name": "Hollow hold", "aliases": [ "Posición hueca" ], "description": "Túmbate boca arriba en una esterilla y pega la zona lumbar al suelo.\nEleva a la vez los hombros, los brazos estirados por detrás de la cabeza y las piernas estiradas, formando un arco suave.\nMantén la posición el tiempo indicado con el abdomen firme.\nSi la espalda se despega, sube más las piernas o flexiona las rodillas.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques", "hip_flexors" ], "equipment": [ "bodyweight", "mat" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "intermediate", "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Hollow hold\", adaptado de \"Hollow hold\" de wger.de (autores: Behrooz, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Hollow hold", "sourceUrl": "https://wger.de/es/exercise/297/view-base", "authors": [ "Behrooz", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5acd36bf-d0a0-57d4-ba45-69b39df51873", "name": "Hiperextensiones", "aliases": [ "Extensiones lumbares", "Extensiones en banco de 45 grados" ], "description": "Colócate en el banco de hiperextensiones con la cadera en el borde del apoyo y los pies sujetos, dejando caer el torso.\nCruza los brazos sobre el pecho, tensa la espalda y los glúteos y sube el torso hasta quedar en línea con las piernas, no más.\nBaja despacio y de forma controlada.", "primaryMuscles": [ "lower_back", "glutes" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bench" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "hinge", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Hiperextensiones\", adaptado de \"Extensiones lumbares a 45°\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Extensiones lumbares a 45°", "sourceUrl": "https://wger.de/es/exercise/301/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0103-relaxation.png", "sha256": "8adf49924b4eaab713372bbb0f586963756cfa61b06ded771776a3949d646cc3" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0103-tension.png", "sha256": "d6de3eb53b92dc01ab05ad9b693205baa6bd5a42f874ddd6c746f72804ce2f69" } ] }, { "id": "2b943cda-67ae-5610-9d49-75a6ff7642b1", "name": "Aperturas inclinadas con mancuernas", "aliases": [ "Aperturas en banco inclinado" ], "description": "Ajusta el banco a unos 30 grados y túmbate con una mancuerna en cada mano sobre el pecho, con las palmas enfrentadas.\nCon los codos ligeramente flexionados, abre los brazos hacia los lados en un arco amplio.\nBaja hasta notar el estiramiento de la parte alta del pecho, sin cambiar el ángulo de los codos.\nVuelve a juntar las mancuernas sobre el pecho.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Aperturas inclinadas con mancuernas\", adaptado de \"Aperturas con mancuernas en banco inclinado\" de wger.de (autores: tuckerm, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Aperturas con mancuernas en banco inclinado", "sourceUrl": "https://wger.de/es/exercise/308/view-base", "authors": [ "tuckerm", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0062-relaxation.png", "sha256": "02c8bb66947785d9d080a3889184f88f172e685d40efe6f1a58623a8b10cbe28" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0062-tension.png", "sha256": "f5ef7350844632cff81b484ec7038b8dd7ecda690eb0c770484716e84d029b33" } ] }, { "id": "cd87d6e3-7575-57d0-a0e1-1eda66470463", "name": "Remo con mancuernas en banco inclinado", "aliases": [ "Remo con apoyo en el pecho" ], "description": "Ajusta un banco a unos 30 o 45 grados y túmbate boca abajo con el pecho apoyado.\nSujeta una mancuerna en cada mano con agarre neutro y los brazos estirados hacia el suelo.\nJunta las escápulas y tira de las mancuernas hacia los costados, llevando los codos hacia atrás.\nBájalas despacio hasta extender los brazos.", "primaryMuscles": [ "lats", "upper_back" ], "secondaryMuscles": [ "shoulders", "biceps" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo con mancuernas en banco inclinado\", adaptado de \"Remo con mancuernas en banco inclinado\" de wger.de (autores: cal.zabel, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo con mancuernas en banco inclinado", "sourceUrl": "https://wger.de/es/exercise/310/view-base", "authors": [ "cal.zabel", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "3905ba83-2071-5986-9e3e-36afc06ec78e", "name": "Plancha inclinada con toque alterno al suelo", "aliases": [ "Incline Plank With Alternate Floor Touch" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques" ], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Plancha inclinada con toque alterno al suelo\", adaptado de \"Plancha inclinada con toque alterno al suelo\" de wger.de (autores: Mahoney, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Plancha inclinada con toque alterno al suelo", "sourceUrl": "https://wger.de/es/exercise/312/view-base", "authors": [ "Mahoney", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "8dadd595-e316-581b-bac1-9dbc06d8a616", "name": "Limpiaparabrisas isométrico", "aliases": [ "Isometric Wipers" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "abs" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Limpiaparabrisas isométrico\", adaptado de \"Limpiaparabrisas isométricos\" de wger.de (autores: cal.zabel, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Limpiaparabrisas isométricos", "sourceUrl": "https://wger.de/es/exercise/314/view-base", "authors": [ "cal.zabel", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "c3520585-3df5-5d3c-aee2-d1dc11666278", "name": "Trote suave", "aliases": [ "Jogging" ], "description": "Corre a un ritmo moderado, que te permita hablar mientras corres.\nMantén una postura erguida, con los brazos relajados y pasos cortos.", "primaryMuscles": [ "quadriceps", "hamstrings", "calves" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "locomotion", "level": "beginner", "defaultTracking": "distance_time", "isCardio": true, "attribution": { "text": "\"Trote suave\", adaptado de \"Jogging\" de wger.de (autores: Papazit), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Jogging", "sourceUrl": "https://wger.de/es/exercise/319/view-base", "authors": [ "Papazit" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "4035ca85-c558-5b16-9c41-7cf1ae91ed0e", "name": "Saltos de tijera", "aliases": [ "Jumping jacks" ], "description": "De pie, con los pies juntos y los brazos a los lados.\nSalta separando las piernas mientras subes los brazos por encima de la cabeza.\nVuelve con otro salto a la posición inicial y repite a ritmo constante.", "primaryMuscles": [ "quadriceps", "calves" ], "secondaryMuscles": [ "shoulders", "glutes" ], "equipment": [ "bodyweight" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "jump", "level": "beginner", "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Saltos de tijera\", adaptado de \"Polichilenas\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), mondstern (imported from Feeel), student1234), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Polichilenas", "sourceUrl": "https://wger.de/es/exercise/320/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "mondstern (imported from Feeel)", "student1234" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "8ca3d5ce-afbc-5b18-a6ee-b76ac6c8dc05", "name": "Cruce de poleas", "aliases": [ "Aperturas en polea", "Crossover en polea" ], "description": "Coloca las poleas a la altura de los hombros o algo por encima y toma un agarre en cada mano.\nDa un paso al frente con un pie delante del otro, de modo que los cables queden en tensión, e inclina un poco el torso.\nCon los codos ligeramente flexionados, junta las manos delante del pecho en un arco amplio hasta que se crucen un poco.\nVuelve despacio a la posición inicial, sin dejar que el peso descanse.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Cruce de poleas\", adaptado de \"Aperturas en polea\" de wger.de (autores: admin, tuckerm, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Aperturas en polea", "sourceUrl": "https://wger.de/es/exercise/323/view-base", "authors": [ "admin", "tuckerm", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0048-relaxation.png", "sha256": "fb2440a3dae2a724b762f8aeed4fa844edbeed621b7d34de4cc7b95c3aa34ab9" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0048-tension.png", "sha256": "7513c4b8254a5c3dcbf5410b20451a713d3b390fa1653d5f1687f058294a857e" } ] }, { "id": "27b5d240-c3db-5b48-8b35-e9e1b69a04ca", "name": "Sentadilla en máquina Smith (variante)", "aliases": [ "Squats on Multipress" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "glutes" ], "equipment": [ "smith_machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla en máquina Smith (variante)\", adaptado de \"Squats on Multipress\" de wger.de (autores: wger.de), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Squats on Multipress", "sourceUrl": "https://wger.de/es/exercise/341/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "6724ba4b-352e-5b60-87a3-469ade5c3894", "name": "Press con landmine", "aliases": [ "Landmine press" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "chest", "triceps" ], "equipment": [ "barbell", "landmine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press con landmine\", adaptado de \"Landmine press\" de wger.de (autores: Torsten Linnecke, wger.de), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Landmine press", "sourceUrl": "https://wger.de/es/exercise/346/view-base", "authors": [ "Torsten Linnecke", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "23e91b43-ada6-5a93-b7ca-667a9a5da432", "name": "Elevaciones laterales con mancuernas", "aliases": [ "Elevaciones laterales", "Pájaros laterales" ], "description": "De pie, con una mancuerna en cada mano a los lados del cuerpo y los codos ligeramente flexionados.\nEleva los brazos hacia los lados hasta la altura de los hombros, sin balancear el cuerpo.\nBaja despacio hasta la posición inicial.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "traps" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevaciones laterales con mancuernas\", adaptado de \"Elevación lateral con mancuernas\" de wger.de (autores: admin, BFad07, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Elevación lateral con mancuernas", "sourceUrl": "https://wger.de/es/exercise/348/view-base", "authors": [ "admin", "BFad07", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0018-relaxation.png", "sha256": "705da2080051b9a894b411d22718bfbe613f835f9ead8dc8167cb7d3cd8814f4" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0018-tension.png", "sha256": "bd070280e253625fd90eeae0dc059c1224df3fce9467899d439c13ef693da66a" } ] }, { "id": "85892cc3-112c-58bd-ac6c-096f08f99c6e", "name": "Remo lateral en polea a una mano", "aliases": [ "Lateral Rows on Cable, One Armed", "Side raises on Cable" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo lateral en polea a una mano\", adaptado de \"Remo lateral en polea a un brazo\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Remo lateral en polea a un brazo", "sourceUrl": "https://wger.de/es/exercise/349/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "efb56f63-ba6e-54d7-b3f5-0b7dfe7e67ec", "name": "Elevación lateral a frontal", "aliases": [ "Lateral-to-Front Raises" ], "description": null, "primaryMuscles": [ "shoulders", "traps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación lateral a frontal\", adaptado de \"Elevaciones lateral a frontal\" de wger.de (autores: nate303303, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevaciones lateral a frontal", "sourceUrl": "https://wger.de/es/exercise/351/view-base", "authors": [ "nate303303", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "761779e6-bcb2-5dbc-a79f-d24d2ffc34be", "name": "Jalón al pecho con el torso inclinado", "aliases": [ "Lat Pull Down (Leaning Back)" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "cable", "machine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón al pecho con el torso inclinado\", adaptado de \"Jalón al pecho (inclinado)\" de wger.de (autores: drthurlow, LEBRERO), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Jalón al pecho (inclinado)", "sourceUrl": "https://wger.de/es/exercise/354/view-base", "authors": [ "drthurlow", "LEBRERO" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "710aa3a5-97fa-595c-b94f-51712b8d2f10", "name": "Jalón al pecho", "aliases": [ "Jalón dorsal", "Lat pulldown" ], "description": "Siéntate en la máquina con los muslos bajo los apoyos y agarra la barra algo más abierta que los hombros.\nCon el pecho fuera y el torso apenas inclinado hacia atrás, tira de la barra hacia la parte alta del pecho llevando los codos hacia abajo.\nJunta las escápulas abajo y deja subir la barra despacio hasta extender los brazos.", "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "upper_back" ], "equipment": [ "cable", "machine" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón al pecho\", adaptado de \"Jalón al pecho\" de wger.de (autores: drthurlow, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Jalón al pecho", "sourceUrl": "https://wger.de/es/exercise/355/view-base", "authors": [ "drthurlow", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "d6c2a9a7-c575-5fb6-9f5a-35490db6ac54", "name": "Curl femoral", "aliases": [ "Curl de isquiotibiales" ], "description": "Ajusta la máquina para que el eje quede a la altura de las rodillas y el rodillo sobre la parte baja de las piernas, por encima de los talones.\nFlexiona las rodillas llevando los talones hacia los glúteos.\nAprieta un instante y vuelve despacio hasta casi extender las piernas.\nPuede hacerse tumbado, sentado o de pie, según la máquina.", "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [ "calves" ], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl femoral\", adaptado de \"Curl femoral\" de wger.de (autores: BFad07, Franpol), CC0 1.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Curl femoral", "sourceUrl": "https://wger.de/es/exercise/364/view-base", "authors": [ "BFad07", "Franpol" ], "licence": "CC0 1.0", "licenceUrl": "https://creativecommons.org/publicdomain/zero/1.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a85a0d76-ea6c-5fa1-939f-d55cff476a87", "name": "Curl femoral tumbado", "aliases": [ "Curl de piernas tumbado" ], "description": "Túmbate boca abajo en la máquina con las rodillas justo fuera del banco y el rodillo sobre la parte baja de las piernas.\nSujétate a los agarres para mantener la cadera pegada al banco.\nFlexiona las rodillas llevando el peso hacia los glúteos.\nBaja despacio sin que el peso llegue a descansar.", "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [ "calves" ], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl femoral tumbado\", adaptado de \"Curl de piernas (tumbado)\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Curl de piernas (tumbado)", "sourceUrl": "https://wger.de/es/exercise/365/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0117-relaxation.png", "sha256": "9b5e62cb3bb244cf6408b421e7d1435a75ceb2f3bb348f0303b3a7f873a8e05b" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0117-tension.png", "sha256": "7ff4869ebb6e417a8c4f0da37e32bac80cae0f5923b332c08c68b6c83bede072" } ] }, { "id": "444bcdca-c901-53cb-96a7-5acde29dd500", "name": "Curl femoral sentado", "aliases": [], "description": "Ajusta la máquina a tu altura y siéntate con la espalda apoyada, los tobillos sobre el rodillo y el apoyo de los muslos justo por encima de las rodillas.\nFlexiona las rodillas llevando el rodillo hacia abajo y atrás todo lo que puedas.\nVuelve despacio hasta casi extender las piernas.", "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [ "calves" ], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl femoral sentado\", adaptado de \"Curl femoral sentado\" de wger.de (autores: admin, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Curl femoral sentado", "sourceUrl": "https://wger.de/es/exercise/366/view-base", "authors": [ "admin", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0119-relaxation.png", "sha256": "0c02505c145335e111bf67ca421703f8143455b7aa96719d0902d2fc262dca68" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0119-tension.png", "sha256": "c8b4ee4a044e9bb65335a08f26f9c09d4d49762139abc2098b8f8153a02dfdea" } ] }, { "id": "a588908d-aa8f-5728-8938-5e8b5aac5569", "name": "Curl femoral de pie", "aliases": [ "Curl femoral a una pierna de pie" ], "description": "Colócate de pie frente a la máquina, con el rodillo detrás del tobillo de la pierna que trabaja y las manos en los agarres.\nFlexiona la rodilla llevando el talón hacia el glúteo, sin mover el muslo ni arquear la espalda.\nBaja despacio y cambia de pierna al terminar la serie.", "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [ "calves" ], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl femoral de pie\", adaptado de \"Leg Curls (standing)\" de wger.de (autores: wger.de), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Leg Curls (standing)", "sourceUrl": "https://wger.de/es/exercise/367/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0120-relaxation.png", "sha256": "4902fc2cf1ed4375cc74729368d684c58bbfbe4afa8988219e099ad6f996b94e" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0120-tension.png", "sha256": "a9c8eec16d9413334006cffee789d670c9802d389da80edef1c7d58a065e5301" } ] }, { "id": "9824dbd6-c2c6-5ce8-a869-9f9ca90bc4fe", "name": "Extensión de cuádriceps en máquina", "aliases": [ "Extensiones de pierna", "Leg extension" ], "description": "Ajusta la máquina para que el eje quede a la altura de las rodillas y el rodillo sobre la parte baja de las espinillas.\nSiéntate con la espalda apoyada y sujeta los agarres laterales.\nExtiende las rodillas hasta tener las piernas casi rectas y aprieta los cuádriceps un instante.\nBaja despacio sin dejar que el peso descanse.", "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión de cuádriceps en máquina\", adaptado de \"Curl cuadriceps\" de wger.de (autores: BFad07, Franpol), CC0 1.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Curl cuadriceps", "sourceUrl": "https://wger.de/es/exercise/369/view-base", "authors": [ "BFad07", "Franpol" ], "licence": "CC0 1.0", "licenceUrl": "https://creativecommons.org/publicdomain/zero/1.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0142-relaxation.png", "sha256": "12f597b6ad73e5c224ddfd9ffac6dba0a9af45818420fc579490835a1b80203f" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0142-tension.png", "sha256": "af74e968597d5b36e08e2d3583c0c2af3cccfd215740d277e74e0b3f3ae0fe5c" } ] }, { "id": "81a95f5a-0ad5-5145-9b86-3b42a4111b07", "name": "Prensa de piernas", "aliases": [ "Prensa inclinada", "Leg press" ], "description": "Siéntate en la prensa con la espalda y la cadera bien apoyadas y los pies en la plataforma a la anchura de los hombros.\nQuita los seguros y baja la plataforma flexionando las rodillas hasta unos 90 grados, sin que la zona lumbar se despegue del respaldo.\nEmpuja con todo el pie hasta casi extender las piernas, sin bloquear las rodillas.\nPies más altos llevan más trabajo a glúteos e isquiotibiales; más bajos, a los cuádriceps.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "adductors", "hamstrings" ], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Prensa de piernas\", adaptado de \"Prensa de piernas\" de wger.de (autores: BFad07, colundrum), CC0 1.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Prensa de piernas", "sourceUrl": "https://wger.de/es/exercise/371/view-base", "authors": [ "BFad07", "colundrum" ], "licence": "CC0 1.0", "licenceUrl": "https://creativecommons.org/publicdomain/zero/1.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0127-relaxation.png", "sha256": "d2270aa075bb27db2d3bc9eeba3ad8acea7cfc2926c664d10d046c01619f2ed1" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0127-tension.png", "sha256": "078c7c902505de0fd5049774d92628f0c6e14c1a1979484e71e5d24abec84135" } ] }, { "id": "4c0ea977-b1c4-5441-a663-93d7b36f41dc", "name": "Prensa de piernas con pies juntos", "aliases": [ "Prensa cerrada" ], "description": "Siéntate en la prensa y coloca los pies paralelos en la plataforma, separados apenas el ancho de un pie.\nBaja la plataforma hasta que las rodillas formen un ángulo recto.\nEmpuja hasta casi extender las piernas sin bloquear las rodillas.\nLa postura estrecha lleva más trabajo a los cuádriceps.", "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "glutes" ], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Prensa de piernas con pies juntos\", adaptado de \"Prensa de piernas cerrada\" de wger.de (autores: Franpol, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Prensa de piernas cerrada", "sourceUrl": "https://wger.de/es/exercise/373/view-base", "authors": [ "Franpol", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0143-relaxation.png", "sha256": "0f02f9e03f994ab88b633dc2d180fe68825ca265690abf7ad98d37a5a083edde" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0143-tension.png", "sha256": "eae2e2c1d985d6a0424f1b650ec7c158b02ca111dc4dcc5f5dabd381815ca9a3" } ] }, { "id": "bef6f8ab-09a1-5130-9358-3f80f939c917", "name": "Prensa de piernas con pies abiertos", "aliases": [ "Leg Presses (wide)" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "glutes" ], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Prensa de piernas con pies abiertos\", adaptado de \"Press de piernas abierto\" de wger.de (autores: Franpol, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press de piernas abierto", "sourceUrl": "https://wger.de/es/exercise/374/view-base", "authors": [ "Franpol", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "de325a0c-eaff-5070-b5af-a07572571717", "name": "Prensa en máquina hack", "aliases": [ "Leg Press on Hackenschmidt Machine" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Prensa en máquina hack\", adaptado de \"Leg Press on Hackenschmidt Machine\" de wger.de (autores: wger.de), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Leg Press on Hackenschmidt Machine", "sourceUrl": "https://wger.de/es/exercise/375/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0145-relaxation.png", "sha256": "d77fcf17f4cc178ded32c4a816d44546f10393c29ff230f3a4cdd6db898cd5b6" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0145-tension.png", "sha256": "7c4361cacd5fc191fe1aca52bc0e869a7d19e17c0923bcc17fa575e1a1096a6c" } ] }, { "id": "dce7b4fd-8de1-5918-ae14-d5dc1d2180fe", "name": "Elevación de piernas", "aliases": [ "Leg Raise" ], "description": null, "primaryMuscles": [ "abs", "obliques" ], "secondaryMuscles": [], "equipment": [], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Elevación de piernas\", adaptado de \"Levantamiento de piernas\" de wger.de (autores: BFad07, Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), mondstern (imported from Feeel)), CC0 1.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Levantamiento de piernas", "sourceUrl": "https://wger.de/es/exercise/376/view-base", "authors": [ "BFad07", "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "mondstern (imported from Feeel)" ], "licence": "CC0 1.0", "licenceUrl": "https://creativecommons.org/publicdomain/zero/1.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a3568241-4a7f-5040-8153-a23b759a5f52", "name": "Elevación de piernas tumbado", "aliases": [ "Elevaciones de piernas en banco" ], "description": "Túmbate boca arriba en un banco o una esterilla y sujétate al banco o pon las manos bajo los glúteos.\nCon las piernas estiradas y juntas, elévalas hasta que queden verticales.\nBájalas despacio sin que lleguen a tocar el suelo ni se despegue la zona lumbar.", "primaryMuscles": [ "abs", "hip_flexors" ], "secondaryMuscles": [ "obliques" ], "equipment": [ "bench", "mat" ], "bodyArea": "core", "mechanics": "isolation", "movementPattern": "core", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Elevación de piernas tumbado\", adaptado de \"Elevaciones de piernas tumbado\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Elevaciones de piernas tumbado", "sourceUrl": "https://wger.de/es/exercise/377/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0021-relaxation.png", "sha256": "610586b6af9105f858bc823478243d543ee5b9dfcbe4ac570729e5d042a53cea" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0021-tension.png", "sha256": "76fa0a4fed4b35f0907a1095f04ad5fd963db8df1fc674d4e855e9a4a2ac8c21" } ] }, { "id": "0e6d747d-96de-5067-bae1-e6a7cc2b308f", "name": "Elevación de piernas de pie", "aliases": [ "Leg Raises, Standing" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "chest" ], "equipment": [], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Elevación de piernas de pie\", adaptado de \"Elevaciones de piernas de pie\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Elevaciones de piernas de pie", "sourceUrl": "https://wger.de/es/exercise/378/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6539261a-5ad7-5955-9d87-fcd68f8dda4f", "name": "Press de pecho en máquina de palanca", "aliases": [ "Leverage Machine Chest Press" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de pecho en máquina de palanca\", adaptado de \"Press de pecho con máquina\" de wger.de (autores: bel, tuckerm), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press de pecho con máquina", "sourceUrl": "https://wger.de/es/exercise/379/view-base", "authors": [ "bel", "tuckerm" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "bb360cfa-3965-58e5-bd77-793ac0165f99", "name": "Remo en máquina de palanca", "aliases": [ "Leverage Machine Iso Row" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo en máquina de palanca\", adaptado de \"Leverage Machine Iso Row\" de wger.de (autores: tuckerm), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Leverage Machine Iso Row", "sourceUrl": "https://wger.de/es/exercise/380/view-base", "authors": [ "tuckerm" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "a2fc1175-e716-5309-8a86-f7b90b040376", "name": "L-sit en el suelo", "aliases": [ "L Hold" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"L-sit en el suelo\", adaptado de \"L Hold\" de wger.de (autores: bizyguy), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "L Hold", "sourceUrl": "https://wger.de/es/exercise/382/view-base", "authors": [ "bizyguy" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "31f7f01f-f382-5992-b416-0a7e43bae5ac", "name": "Flexiones diamante", "aliases": [ "Flexiones con manos juntas" ], "description": "Colócate en plancha alta con las manos juntas bajo el pecho, de modo que pulgares e índices formen un rombo.\nFlexiona los codos, pegados al cuerpo, y baja el pecho hacia las manos manteniendo el cuerpo recto.\nEmpuja hasta extender los brazos.\nTrabaja sobre todo el tríceps y la parte interna del pecho.", "primaryMuscles": [ "chest", "triceps" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones diamante\", adaptado de \"Flexiones diamante\" de wger.de (autores: notdefine, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexiones diamante", "sourceUrl": "https://wger.de/es/exercise/386/view-base", "authors": [ "notdefine", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "13524604-7211-5b8e-a13e-d803fa80aa1c", "name": "Remo en polea baja", "aliases": [ "Remo sentado en polea", "Remo gironda" ], "description": "Siéntate frente a la polea baja con los pies en los apoyos y las rodillas algo flexionadas, y agarra el maneral.\nCon la espalda recta y el torso vertical, tira del maneral hacia el ombligo con los codos pegados al cuerpo.\nJunta las escápulas al final del tirón.\nDeja volver el peso despacio hasta extender los brazos, sin redondear la espalda.", "primaryMuscles": [ "lats", "upper_back" ], "secondaryMuscles": [ "biceps" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo en polea baja\", adaptado de \"Remo sentado\" de wger.de (autores: colundrum, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Remo sentado", "sourceUrl": "https://wger.de/es/exercise/394/view-base", "authors": [ "colundrum", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0025-relaxation.png", "sha256": "70644697ee6cea75c631eb9e752c34c8b608cf20d08f83a21b3f3bfe7796990a" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0025-tension.png", "sha256": "94a53a11577d49da862800f151d767cd4d865af7e93eff337b9533c7afb23892" } ] }, { "id": "e1be63bf-ba0c-570f-b30a-44f9c4698c93", "name": "Remo en polea baja con agarre estrecho", "aliases": [ "Long-Pulley, Narrow" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo en polea baja con agarre estrecho\", adaptado de \"Remo en polea baja, agarre estrecho\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Remo en polea baja, agarre estrecho", "sourceUrl": "https://wger.de/es/exercise/395/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "bb4c84a4-66c4-5fcf-bded-e9647176a8d0", "name": "Sentadilla al cajón bajo con piernas abiertas", "aliases": [ "Low Box Squat - Wide Stance" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla al cajón bajo con piernas abiertas\", adaptado de \"Sentadilla a cajón bajo con stance ancho\" de wger.de (autores: taylorbarbell, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla a cajón bajo con stance ancho", "sourceUrl": "https://wger.de/es/exercise/397/view-base", "authors": [ "taylorbarbell", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0133-relaxation.png", "sha256": "77820a7fec042ff90a1d6936cbe2605fd19c8d77392a45de72c80cffb2641f2d" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0133-tension.png", "sha256": "e75482671fb6b946f0c05f10b2792126f014991cffab454ad69606269f3f4f60" } ] }, { "id": "e08cd78f-de49-5042-8a2f-556f36ab2603", "name": "Rotación del manguito rotador tumbado", "aliases": [ "Lying Rotator Cuff Exercise" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Rotación del manguito rotador tumbado\", adaptado de \"Ejercicio del manguito rotador tumbado\" de wger.de (autores: Trix, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Ejercicio del manguito rotador tumbado", "sourceUrl": "https://wger.de/es/exercise/406/view-base", "authors": [ "Trix", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "bd5fb8b5-02ff-5716-891b-a2b386fafdfd", "name": "Press militar con barra Z", "aliases": [ "Military Press mit SZ-Bar" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "triceps", "traps" ], "equipment": [ "ez_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press militar con barra Z\", adaptado de \"Press militar\" de wger.de (autores: Franpol, mbozi1), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press militar", "sourceUrl": "https://wger.de/es/exercise/418/view-base", "authors": [ "Franpol", "mbozi1" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "229ec3cb-70d0-5f9b-a89c-6fb35191b364", "name": "Muscle-up", "aliases": [], "description": "Cuélgate de la barra con agarre prono, algo más estrecho que en una dominada.\nTira de forma explosiva hasta llevar la barra a la parte baja del pecho.\nEn ese punto, gira rápido las muñecas y lleva el pecho por encima de la barra, inclinando el cuerpo hacia delante.\nTermina con un fondo hasta extender los brazos sobre la barra y baja con control.", "primaryMuscles": [ "triceps", "lats" ], "secondaryMuscles": [ "chest", "shoulders", "biceps", "upper_back" ], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "advanced", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Muscle-up\", adaptado de \"Muscle-up\" de wger.de (autores: arson, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Muscle-up", "sourceUrl": "https://wger.de/es/exercise/423/view-base", "authors": [ "arson", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "3a57d98f-36d2-5c70-b047-f4716dec0c4e", "name": "Crunch negativo", "aliases": [ "Negative Crunches" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [], "equipment": [], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Crunch negativo\", adaptado de \"Crunches negativos\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Crunches negativos", "sourceUrl": "https://wger.de/es/exercise/427/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a7a5afa2-2b5c-5de6-ae74-99ea7ac6a7ca", "name": "Curl en polea con agarre prono", "aliases": [ "Overhand Cable Curl" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl en polea con agarre prono\", adaptado de \"Overhand Cable Curl\" de wger.de (autores: ThisGirl0819), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Overhand Cable Curl", "sourceUrl": "https://wger.de/es/exercise/439/view-base", "authors": [ "ThisGirl0819" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "ee39ae05-3fc1-507a-9602-da256f4bda3e", "name": "Sentadilla por encima de la cabeza", "aliases": [ "Overhead squat" ], "description": "Sostén la barra por encima de la cabeza con los brazos extendidos y un agarre ancho, como en la arrancada.\nCon los pies a la anchura de los hombros, baja en sentadilla manteniendo la barra sobre la mitad del pie y los brazos bloqueados.\nBaja todo lo que permita tu movilidad sin perder la posición de la barra y sube empujando el suelo.\nExige mucha movilidad de hombros, cadera y tobillos: empieza con un palo o una barra vacía.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "shoulders", "upper_back", "abs" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla por encima de la cabeza\", adaptado de \"Sentadilla por encima de la cabeza\" de wger.de (autores: geraldbaeck, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla por encima de la cabeza", "sourceUrl": "https://wger.de/es/exercise/441/view-base", "authors": [ "geraldbaeck", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0151-relaxation.png", "sha256": "16f29c899c39e60a833a8fda2328c88e4ce6c1a875e249b77443c8c0ad2860cf" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0151-tension.png", "sha256": "6455503ddd7fe9b014ae7097eda2d86be5786359123880d6ebabd1aabfac12d4" } ] }, { "id": "0de13b11-6519-5d37-9f3b-b989c0a0b773", "name": "Press de banca con pausa", "aliases": [], "description": "Haz un press de banca normal, pero mantén la barra quieta sobre el pecho unos dos segundos antes de empujar, sin relajar la tensión.\nLa pausa elimina el rebote y obliga a empujar desde parado.\nUsa una carga algo menor que en el press de banca habitual y haz repeticiones sueltas o series cortas.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "barbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca con pausa\", adaptado de \"Press de banca con pausa\" de wger.de (autores: Mens Fitness, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press de banca con pausa", "sourceUrl": "https://wger.de/es/exercise/445/view-base", "authors": [ "Mens Fitness", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "ac58d20a-8dd5-5dd5-bdd9-e3d3882074e6", "name": "Remo Pendlay", "aliases": [], "description": "Colócate con la barra en el suelo sobre la mitad del pie y el torso paralelo al suelo, con la espalda recta.\nAgarra la barra a la anchura de los hombros.\nTira de ella con fuerza hacia la parte baja del pecho sin levantar el torso.\nDevuelve la barra al suelo en cada repetición y vuelve a empezar desde parado.", "primaryMuscles": [ "lats", "upper_back" ], "secondaryMuscles": [ "biceps", "lower_back" ], "equipment": [ "barbell" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_pull", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo Pendlay\", adaptado de \"Remo Pendlay\" de wger.de (autores: Nallitnas, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Remo Pendlay", "sourceUrl": "https://wger.de/es/exercise/448/view-base", "authors": [ "Nallitnas", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "438b0895-0455-5103-be15-7e08175ad19f", "name": "Flexiones en pica", "aliases": [ "Pike push-ups" ], "description": "Colócate como en una flexión y lleva la cadera hacia arriba hasta formar una V invertida, con las piernas y los brazos rectos.\nFlexiona los codos y baja la cabeza hacia el suelo, entre las manos.\nEmpuja hasta extender los brazos.\nCon los pies elevados en un banco, se acerca más a la flexión en pino.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "chest", "triceps" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones en pica\", adaptado de \"Flexiones de pica\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), mondstern (imported from Feeel), Nash), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexiones de pica", "sourceUrl": "https://wger.de/es/exercise/454/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "mondstern (imported from Feeel)", "Nash" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "06707f6a-9151-5370-bbec-7849a51cc1f8", "name": "Sentadilla pistol", "aliases": [ "Sentadilla a una pierna", "Pistol squat" ], "description": "De pie sobre una pierna, con la otra estirada hacia delante y los brazos al frente para equilibrarte.\nBaja despacio flexionando la rodilla de apoyo hasta lo más bajo que puedas, sin que la pierna libre toque el suelo.\nSube empujando con el pie de apoyo.\nTermina la serie con una pierna y cambia; puedes empezar bajando a un banco o sujetándote a algo.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "abs", "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "advanced", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla pistol\", adaptado de \"Sentadillas en pistol izquierda\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), minifigmaster125, mondstern (imported from Feeel)), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Sentadillas en pistol izquierda", "sourceUrl": "https://wger.de/es/exercise/456/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "minifigmaster125", "mondstern (imported from Feeel)" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b37f7181-1e38-5c6c-bf8d-ca7ce5cb14b8", "name": "Plancha", "aliases": [ "Plancha frontal", "Plancha de antebrazos", "Plank" ], "description": "Apoya los antebrazos en el suelo con los codos justo bajo los hombros y las puntas de los pies.\nForma una línea recta de la cabeza a los talones, con el abdomen y los glúteos firmes.\nMantén la posición el tiempo indicado sin que la cadera se hunda ni se eleve, respirando con normalidad.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "shoulders", "obliques", "glutes" ], "equipment": [ "bodyweight", "mat" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "beginner", "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Plancha\", adaptado de \"Plancha de antebrazo\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), mondstern (imported from Feeel), YYCfit / BFad07), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Plancha de antebrazo", "sourceUrl": "https://wger.de/es/exercise/458/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "mondstern (imported from Feeel)", "YYCfit / BFad07" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "416d25bc-f1f6-5b17-b932-f1ab3a254c64", "name": "Curl en banco Scott con barra Z", "aliases": [ "Curl predicador", "Curl Scott" ], "description": "Siéntate en el banco Scott con la parte de atrás de los brazos apoyada en el cojín y agarra la barra Z con las palmas hacia arriba.\nFlexiona los brazos subiendo la barra hacia los hombros.\nBaja despacio hasta casi extender los brazos, sin despegarlos del cojín.", "primaryMuscles": [ "biceps" ], "secondaryMuscles": [ "forearms" ], "equipment": [ "ez_bar", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl en banco Scott con barra Z\", adaptado de \"Curl en banco Scott\" de wger.de (autores: cgoob883, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Curl en banco Scott", "sourceUrl": "https://wger.de/es/exercise/465/view-base", "authors": [ "cgoob883", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0239-relaxation.png", "sha256": "13de70e7bc7595d55a78ffd08b06556508ef405a4ee6024e71f99f8d1f601033" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0239-tension.png", "sha256": "14a16da2b576d5655586a59c6d30ccc6fb382343554a0e2701a39aef8ef40ebe" } ] }, { "id": "71098b72-38b4-5a15-9dd7-1dc45e625fd1", "name": "Retracción escapular boca abajo", "aliases": [ "Prone Scapular Retraction - Arms at Side" ], "description": null, "primaryMuscles": [ "traps" ], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Retracción escapular boca abajo\", adaptado de \"Retracción escapular en prono – brazos en cruz\" de wger.de (autores: donaddon, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Retracción escapular en prono – brazos en cruz", "sourceUrl": "https://wger.de/es/exercise/468/view-base", "authors": [ "donaddon", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "747588c4-3aed-5de5-ae58-7f22795639ca", "name": "Dominadas", "aliases": [ "Dominadas en pronación", "Pull-ups" ], "description": "Cuélgate de la barra con agarre prono, algo más abierto que los hombros, y los brazos extendidos.\nBaja los hombros, saca el pecho y tira llevando los codos hacia abajo hasta que la barbilla pase la barra.\nBaja de forma lenta y controlada hasta extender los brazos.\nEvita balancearte; si aún no te sale, empieza con la dominada asistida.", "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "forearms", "upper_back" ], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Dominadas\", adaptado de \"Dominadas\" de wger.de (autores: Imobard, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Dominadas", "sourceUrl": "https://wger.de/es/exercise/475/view-base", "authors": [ "Imobard", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0087-relaxation.png", "sha256": "4ac7776b0f29358f786234a06ae247a28ea13959b16da23bd229df6e1d2dae90" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0087-tension.png", "sha256": "493b28c0701f888605e719576434fe39d87838620955109870082b2c01ec42ac" } ] }, { "id": "d02230b0-2cfa-5956-a223-6ad1cb8bf6ed", "name": "Dominadas en máquina", "aliases": [ "Pull Ups on Machine" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "shoulders", "biceps", "traps" ], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Dominadas en máquina\", adaptado de \"Pull Ups on Machine\" de wger.de (autores: wger.de), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Pull Ups on Machine", "sourceUrl": "https://wger.de/es/exercise/477/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "03064c22-a412-50b1-b559-d7fe41f40927", "name": "Push press con mancuernas", "aliases": [ "Press de empuje con mancuernas" ], "description": "Sube las mancuernas a los hombros con las palmas enfrentadas, toma aire y tensa el abdomen.\nFlexiona un poco las rodillas y extiéndelas de forma explosiva para impulsar las mancuernas hacia arriba.\nTermina el movimiento con los brazos hasta extenderlos por encima de la cabeza.\nBaja las mancuernas a los hombros con control y repite.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "triceps", "glutes", "quadriceps" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Push press con mancuernas\", adaptado de \"Push Press\" de wger.de (autores: sistab2), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Push Press", "sourceUrl": "https://wger.de/es/exercise/478/view-base", "authors": [ "sistab2" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "d253acac-efdf-5c09-8c11-6412dd1961a6", "name": "Peso muerto desde rack", "aliases": [ "Rack pull", "Peso muerto parcial" ], "description": "Coloca la barra en los soportes de un rack, justo por debajo de las rodillas.\nAgárrala con las manos por fuera de las piernas, con la espalda recta y el pecho fuera.\nLevanta la barra extendiendo la cadera y apretando los glúteos, empujando con los talones.\nBájala hasta los soportes en unos dos segundos, con control.", "primaryMuscles": [ "lower_back", "glutes", "hamstrings" ], "secondaryMuscles": [ "forearms", "upper_back", "traps" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "hinge", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto desde rack\", adaptado de \"Peso muerto en rack\" de wger.de (autores: Mahoney, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Peso muerto en rack", "sourceUrl": "https://wger.de/es/exercise/484/view-base", "authors": [ "Mahoney", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "e390466b-a74f-5b47-b394-0119e2f8bdc3", "name": "Elevaciones posteriores inclinado", "aliases": [ "Pájaros de pie" ], "description": "De pie o sentado, inclina el torso unos 45 grados con la espalda recta y una mancuerna en cada mano.\nEleva los brazos hacia los lados hasta la altura de los hombros, con los codos ligeramente flexionados.\nMantén un instante arriba y baja despacio.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "upper_back" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "horizontal_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevaciones posteriores inclinado\", adaptado de \"Elevaciones de deltoides posterior\" de wger.de (autores: wger.de, YYCfit), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Elevaciones de deltoides posterior", "sourceUrl": "https://wger.de/es/exercise/487/view-base", "authors": [ "wger.de", "YYCfit" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0032-relaxation.png", "sha256": "8f720d65f59f312959a089628a3b6b3b40f5b40cbae6b55557d0fcba75e51172" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0032-tension.png", "sha256": "30a77deca86908b65e96f53a741222492706a8744f2e39456ec5d26233b32734" } ] }, { "id": "00159178-add3-5e7c-9130-e7f89c5f3f8b", "name": "Remo renegado", "aliases": [], "description": "Colócate en plancha alta con una mancuerna en cada mano y los pies algo separados.\nHaz una flexión y, al subir, tira de una mancuerna hacia la cadera llevando el codo hacia atrás, sin girar el tronco.\nDevuélvela al suelo, haz otra flexión y rema con el otro brazo para completar una repetición.", "primaryMuscles": [ "lats", "upper_back" ], "secondaryMuscles": [ "chest", "triceps", "abs", "obliques" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_pull", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo renegado\", adaptado de \"Remo renegado\" de wger.de (autores: fletchgraham, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo renegado", "sourceUrl": "https://wger.de/es/exercise/490/view-base", "authors": [ "fletchgraham", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "785f53a0-8632-5f94-977c-b23cf2f1234b", "name": "Curl invertido con barra Z", "aliases": [ "Reverse Bar Curl" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "ez_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl invertido con barra Z\", adaptado de \"Reverse Bar Curl\" de wger.de (autores: tuckerm), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Reverse Bar Curl", "sourceUrl": "https://wger.de/es/exercise/493/view-base", "authors": [ "tuckerm" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "5a24a5a5-1d5c-550d-ad21-84c0cab121fe", "name": "Curl invertido con barra", "aliases": [ "Curl con agarre prono", "Curl inverso" ], "description": "De pie, sujeta la barra con las palmas hacia abajo, a la anchura de los hombros.\nCon los codos pegados al cuerpo, flexiona los brazos subiendo la barra hacia los hombros.\nBaja despacio.\nEl agarre prono lleva el trabajo al braquial y a los extensores del antebrazo.", "primaryMuscles": [ "biceps", "forearms" ], "secondaryMuscles": [], "equipment": [ "barbell" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl invertido con barra\", adaptado de \"Curl invertido\" de wger.de (autores: BFad07, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl invertido", "sourceUrl": "https://wger.de/es/exercise/495/view-base", "authors": [ "BFad07", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "79fda5b4-7697-5a6d-9ecf-606f432ccc6c", "name": "Press de banca con agarre supino", "aliases": [ "Reverse Grip Bench Press" ], "description": null, "primaryMuscles": [ "chest", "triceps" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "barbell", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca con agarre supino\", adaptado de \"Reverse Grip Bench Press\" de wger.de (autores: bl0sh), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Reverse Grip Bench Press", "sourceUrl": "https://wger.de/es/exercise/498/view-base", "authors": [ "bl0sh" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0190-relaxation.png", "sha256": "23e812a63e07a758c4c425c5ccc9e7c14f7773609a498b56e4ef3d7f5546e839" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0190-tension.png", "sha256": "2542b3d6e3be7da3da85821bf0606213858b2b106a6f75152dac65b7fd7cd732" } ] }, { "id": "52214732-1dea-50c7-ae2f-0ab17c07d184", "name": "Plancha invertida", "aliases": [ "Reverse Plank" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Plancha invertida\", adaptado de \"Reverse Plank\" de wger.de (autores: spacetowaste), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Reverse Plank", "sourceUrl": "https://wger.de/es/exercise/500/view-base", "authors": [ "spacetowaste" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "99e92fca-c2a1-5f31-b06b-9dd3f0cf6f0c", "name": "Fondos en anillas", "aliases": [ "Ring Dips" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Fondos en anillas\", adaptado de \"Ring Dips\" de wger.de (autores: Nash), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Ring Dips", "sourceUrl": "https://wger.de/es/exercise/501/view-base", "authors": [ "Nash" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "c89c7533-a1e5-50ce-a994-6309ba0c3d6a", "name": "Crunch en silla romana", "aliases": [ "Roman Chair Crunch" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques" ], "equipment": [ "bench" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Crunch en silla romana\", adaptado de \"Crunch en silla romana\" de wger.de (autores: MaddieBeasley, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Crunch en silla romana", "sourceUrl": "https://wger.de/es/exercise/505/view-base", "authors": [ "MaddieBeasley", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "e88a805f-ffe6-54c3-8e67-df9415e7b3a2", "name": "Peso muerto rumano con barra", "aliases": [ "Peso muerto rumano", "RDL" ], "description": "De pie, con los pies a la anchura de la cadera, sujeta la barra con agarre prono delante de los muslos.\nCon las rodillas ligeramente flexionadas y fijas, lleva la cadera hacia atrás e inclina el torso con la espalda recta, deslizando la barra pegada a las piernas.\nBaja hasta notar el estiramiento de los isquiotibiales, más o menos a media espinilla.\nVuelve a subir empujando la cadera hacia delante y apretando los glúteos.", "primaryMuscles": [ "glutes", "hamstrings" ], "secondaryMuscles": [ "forearms", "lower_back" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "hinge", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto rumano con barra\", adaptado de \"Peso muerto rumano con barra\" de wger.de (autores: admin, pjwirth), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Peso muerto rumano con barra", "sourceUrl": "https://wger.de/es/exercise/507/view-base", "authors": [ "admin", "pjwirth" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0118-relaxation.png", "sha256": "23aaec8b1eb6c3d1c7f953ccdc2a207978e6bf68f688382065e381f3a96a3753" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0118-tension.png", "sha256": "7fbb3416cad6b695ceaa69840f1be8212ff3a2328834b73bde5e7b83060d589a" } ] }, { "id": "1db4c88c-3afc-5ec7-9a32-7408f46811d6", "name": "Remo con agarre abierto", "aliases": [ "Row" ], "description": null, "primaryMuscles": [ "lats", "traps" ], "secondaryMuscles": [ "quadriceps" ], "equipment": [ "barbell", "dumbbell", "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo con agarre abierto\", adaptado de \"Remo maquina abierto\" de wger.de (autores: admin, BFad07), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo maquina abierto", "sourceUrl": "https://wger.de/es/exercise/508/view-base", "authors": [ "admin", "BFad07" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "22cb35bc-cd7a-5de8-8733-8c5f085ae106", "name": "Remo tumbado en banco", "aliases": [ "Rowing, Lying on Bench" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "barbell", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo tumbado en banco\", adaptado de \"Rowing, Lying on Bench\" de wger.de (autores: wger.de), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Rowing, Lying on Bench", "sourceUrl": "https://wger.de/es/exercise/510/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "7c98821f-a366-508e-92b9-744026370394", "name": "Remo en barra T", "aliases": [ "Remo en T" ], "description": "Colócate sobre la barra T con los pies a la anchura de los hombros y agarra los manerales.\nInclina el torso desde la cadera con la espalda recta y el pecho fuera, sin llegar a quedar paralelo al suelo.\nTira de la barra hacia el pecho llevando los codos hacia atrás.\nBájala despacio hasta extender los brazos, sin perder la inclinación.", "primaryMuscles": [ "lats", "upper_back" ], "secondaryMuscles": [ "biceps", "lower_back" ], "equipment": [ "barbell", "landmine" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_pull", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo en barra T\", adaptado de \"Remo en \"T\"\" de wger.de (autores: LEBRERO, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Remo en \"T\"", "sourceUrl": "https://wger.de/es/exercise/513/view-base", "authors": [ "LEBRERO", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0029-relaxation.png", "sha256": "595233a45ef57aa4bf0c5bea723d3d9c707afba6ed5f4d2f4568c76cd8d97ed0" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0029-tension.png", "sha256": "33f6fab5217fefaf7e1e1c0eb7169fdff3c1d094fda80dd4c3f2bb196c869485" } ] }, { "id": "4957dbc1-3288-5b91-b413-1fc2cffe1e4d", "name": "Leñador frontal", "aliases": [ "Front Wood Chop" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Leñador frontal\", adaptado de \"Front Wood Chop\" de wger.de (autores: Konsumopfer), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Front Wood Chop", "sourceUrl": "https://wger.de/es/exercise/516/view-base", "authors": [ "Konsumopfer" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "a22e06a9-f246-5946-9d0e-73215c910264", "name": "Correr", "aliases": [ "Carrera continua", "Running" ], "description": "Corre al aire libre, en un parque, una pista o un circuito, al ritmo que indique tu plan.\nEmpieza con unos minutos a ritmo suave para calentar y termina con otros tantos para volver a la calma.", "primaryMuscles": [ "glutes", "quadriceps", "hamstrings", "calves" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "locomotion", "level": "beginner", "defaultTracking": "distance_time", "isCardio": true, "attribution": { "text": "\"Correr\", adaptado de \"Run\" de wger.de (autores: BeLikeWater), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Run", "sourceUrl": "https://wger.de/es/exercise/527/view-base", "authors": [ "BeLikeWater" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "30bd981f-01a8-5f38-8948-c39c08e3a1df", "name": "Carrera por intervalos", "aliases": [ "Run - Interval Training" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "full_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "distance_time", "isCardio": true, "attribution": { "text": "\"Carrera por intervalos\", adaptado de \"Run - Interval Training\" de wger.de (autores: BeLikeWater), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Run - Interval Training", "sourceUrl": "https://wger.de/es/exercise/529/view-base", "authors": [ "BeLikeWater" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "9be056d1-431d-5f0c-9a3f-ff827fcdc4ce", "name": "Correr en cinta", "aliases": [ "Cinta de correr" ], "description": "Sube a la cinta, sujétate un momento y empieza caminando a poca velocidad para calentar.\nAumenta la velocidad hasta el ritmo indicado y corre con la mirada al frente y los brazos relajados.\nLa inclinación de la cinta permite aumentar la intensidad sin correr más rápido.", "primaryMuscles": [ "glutes", "quadriceps", "hamstrings", "calves" ], "secondaryMuscles": [], "equipment": [ "treadmill" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "locomotion", "level": "beginner", "defaultTracking": "distance_time", "isCardio": true, "attribution": { "text": "\"Correr en cinta\", adaptado de \"Correr en cinta\" de wger.de (autores: admin, foguinho.peruca), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Correr en cinta", "sourceUrl": "https://wger.de/es/exercise/530/view-base", "authors": [ "admin", "foguinho.peruca" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "afece0f9-36f0-5971-b763-3562de5eb672", "name": "Press inclinado con mancuernas", "aliases": [ "Press de banca inclinado con mancuernas" ], "description": "Ajusta el banco a unos 30 o 45 grados; más inclinación carga sobre todo los hombros.\nSiéntate con una mancuerna en cada muslo, túmbate y llévalas a los lados del pecho.\nEmpuja las mancuernas hacia arriba hasta extender los brazos sobre la parte alta del pecho.\nBájalas despacio hasta sentir el estiramiento del pecho, con los codos algo por debajo de los hombros, y repite.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press inclinado con mancuernas\", adaptado de \"Press inclinado con mancuernas\" de wger.de (autores: tuckerm, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press inclinado con mancuernas", "sourceUrl": "https://wger.de/es/exercise/537/view-base", "authors": [ "tuckerm", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0061-relaxation.png", "sha256": "9ec58978f2c54d58ec6ba9421320273eac3bc4ef792beb34275af6d07508fdc0" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0061-tension.png", "sha256": "24c196f66063adc587676205b7ec74129a23ea3462ce685258dad032fa987ea4" } ] }, { "id": "d93c3c1f-1a3c-5365-b820-8487576dbde1", "name": "Press de banca inclinado con barra", "aliases": [ "Press inclinado con barra" ], "description": "Ajusta el banco a unos 30 o 45 grados y túmbate con los ojos bajo la barra y los pies firmes en el suelo.\nAgarra la barra algo más abierta que los hombros y sácala de los soportes.\nBájala de forma controlada hasta rozar la parte alta del pecho, bajo las clavículas.\nEmpuja hasta extender los brazos sin bloquear los codos. El ángulo del banco lleva más trabajo a la parte superior del pecho y a los hombros.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "barbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca inclinado con barra\", adaptado de \"Press de banca inclinado\" de wger.de (autores: Franpol, Mahoney, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press de banca inclinado", "sourceUrl": "https://wger.de/es/exercise/538/view-base", "authors": [ "Franpol", "Mahoney", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0043-relaxation.png", "sha256": "6dff28902378e1bb3a65472aa64e8db55406433ebe6f49bb1a8714da7a53093d" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0043-tension.png", "sha256": "7a3fd051682c7c4232d7bee69ce4241ea472d4751f15e76a5a75606135ac9280" } ] }, { "id": "01956330-16a9-5c71-a0be-5e848b30d425", "name": "Press de banca inclinado en máquina", "aliases": [ "Incline Bench Press - MP" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca inclinado en máquina\", adaptado de \"Incline Bench Press - MP\" de wger.de (autores: wger.de), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Incline Bench Press - MP", "sourceUrl": "https://wger.de/es/exercise/539/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "3aa52579-f72e-512f-84b3-87989bb155ac", "name": "Press de hombros en máquina", "aliases": [], "description": "Ajusta el asiento para que los agarres queden a la altura de los hombros y siéntate con la espalda apoyada.\nEmpuja los agarres hacia arriba hasta casi extender los brazos.\nBaja despacio hasta que las manos vuelvan a la altura de los hombros.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "triceps" ], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de hombros en máquina\", adaptado de \"Press de hombro con maquina\" de wger.de (autores: Tierrasverdes, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press de hombro con maquina", "sourceUrl": "https://wger.de/es/exercise/543/view-base", "authors": [ "Tierrasverdes", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9f2b4efb-2ae3-5fa4-8600-45027ed50408", "name": "Tijeras", "aliases": [ "Scissors" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [], "equipment": [], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Tijeras\", adaptado de \"Tijeras\" de wger.de (autores: vkylamba, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Tijeras", "sourceUrl": "https://wger.de/es/exercise/545/view-base", "authors": [ "vkylamba", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "d9cd4e76-0817-57b1-9a4a-ddecb65ed339", "name": "Press de tríceps sentado con mancuerna", "aliases": [ "Seated Triceps Press" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de tríceps sentado con mancuerna\", adaptado de \"Press de tríceps sentado\" de wger.de (autores: Franpol, richmr2174@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press de tríceps sentado", "sourceUrl": "https://wger.de/es/exercise/549/view-base", "authors": [ "Franpol", "richmr2174@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0194-relaxation.png", "sha256": "ffba4954acd25d3f6c4a28c9f4d9c3a4cf5b80d3acb76979df49bde96ceada9e" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0194-tension.png", "sha256": "a2d6fae8caa62f7fbbc59fe05e4f399c36c0bfa83424981f364acdc4df344233" } ] }, { "id": "e2669a57-2c8c-5ffc-9347-7f552cdeb780", "name": "Flexión lateral en máquina", "aliases": [ "Side Bends on Machine" ], "description": null, "primaryMuscles": [ "obliques" ], "secondaryMuscles": [ "abs" ], "equipment": [ "machine" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Flexión lateral en máquina\", adaptado de \"Side Bends on Machine\" de wger.de (autores: klabautermann, wger.de), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Side Bends on Machine", "sourceUrl": "https://wger.de/es/exercise/556/view-base", "authors": [ "klabautermann", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "0a233403-8481-588d-9bf2-8df59c95c579", "name": "Remo shotgun", "aliases": [ "Shotgun Row" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo shotgun\", adaptado de \"Shotgun Row\" de wger.de (autores: cal.zabel, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Shotgun Row", "sourceUrl": "https://wger.de/es/exercise/562/view-base", "authors": [ "cal.zabel", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f8d7a8be-9a16-56ff-bb45-a1c0e580d5da", "name": "Press de hombros con barra", "aliases": [ "Press militar con barra", "Press militar sentado" ], "description": "Siéntate en un banco con el respaldo casi vertical y la barra a la altura del pecho, con un agarre a la anchura de los hombros.\nEmpuja la barra por encima de la cabeza hasta casi extender los brazos.\nBájala despacio hasta la altura de la barbilla o la parte alta del pecho.\nMantén la espalda apoyada y el abdomen firme, sin arquear la zona lumbar.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "triceps", "traps" ], "equipment": [ "barbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de hombros con barra\", adaptado de \"Press de hombros con barra\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press de hombros con barra", "sourceUrl": "https://wger.de/es/exercise/566/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0004-relaxation.png", "sha256": "d1533dcc4ead2c2b36829dbff463f79007d9d6ad49b4ea066d94204824ae2cca" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0004-tension.png", "sha256": "234b805f43452c59c9aec2e7ebd0f798d446944d3350f71aaf7c6eb738e19e72" } ] }, { "id": "a8500489-358e-5757-98f0-e0466c21f514", "name": "Press de hombros con mancuernas", "aliases": [ "Press militar con mancuernas" ], "description": "Siéntate en un banco con el respaldo casi vertical y lleva una mancuerna a cada lado de los hombros, con las palmas hacia delante y los codos por debajo de las muñecas.\nEmpuja las mancuernas por encima de la cabeza hasta casi extender los brazos.\nBájalas despacio hasta la altura de las orejas o un poco más.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "triceps", "traps" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de hombros con mancuernas\", adaptado de \"Press Militar mancuerna\" de wger.de (autores: admin, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press Militar mancuerna", "sourceUrl": "https://wger.de/es/exercise/567/view-base", "authors": [ "admin", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "c0defa0a-b85b-52a2-bad9-0f2f3c018170", "name": "Press de hombros en máquina Smith", "aliases": [ "Press militar en multipower" ], "description": "Coloca un banco con el respaldo casi vertical bajo la barra de la máquina Smith y siéntate de modo que la barra baje por delante de la cara.\nAgarra la barra a la anchura de los hombros, desengánchala y empújala hasta casi extender los brazos.\nBájala despacio hasta la altura de la barbilla.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "triceps" ], "equipment": [ "smith_machine", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de hombros en máquina Smith\", adaptado de \"Press de hombros en multipower\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press de hombros en multipower", "sourceUrl": "https://wger.de/es/exercise/569/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "2105e8c1-3db0-59e7-8afa-23a0b1ca34ba", "name": "Encogimiento de hombros sin peso", "aliases": [ "Shoulder Shrug" ], "description": null, "primaryMuscles": [ "traps" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Encogimiento de hombros sin peso\", adaptado de \"Encogimiento de hombros\" de wger.de (autores: BFad07, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Encogimiento de hombros", "sourceUrl": "https://wger.de/es/exercise/570/view-base", "authors": [ "BFad07", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "aedea6e1-c581-56d8-9394-b4950a5afe94", "name": "Encogimientos de hombros con barra", "aliases": [ "Encogimientos con barra" ], "description": "De pie, con el cuerpo recto, sujeta la barra delante de los muslos con los brazos estirados.\nEleva los hombros hacia las orejas todo lo que puedas, sin flexionar los codos.\nMantén un instante arriba y baja despacio.", "primaryMuscles": [ "traps" ], "secondaryMuscles": [ "forearms" ], "equipment": [ "barbell" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Encogimientos de hombros con barra\", adaptado de \"Encogimientos de hombros con barra\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Encogimientos de hombros con barra", "sourceUrl": "https://wger.de/es/exercise/571/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0030-relaxation.png", "sha256": "a817a9ff482c54bc6ffef859704343cb0110e79258964be731887874d382af6a" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0030-tension.png", "sha256": "8a8803963696c52173900e05be9ca37ca3952bb1eac21d691557e5d89bfca65e" } ] }, { "id": "6c331490-5217-55f1-bf96-b91acf042951", "name": "Encogimientos de hombros con mancuernas", "aliases": [], "description": "De pie, con el cuerpo recto y una mancuerna en cada mano a los lados.\nEleva los hombros hacia las orejas todo lo que puedas, sin flexionar los codos.\nMantén un instante arriba y baja despacio.", "primaryMuscles": [ "traps" ], "secondaryMuscles": [ "forearms" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Encogimientos de hombros con mancuernas\", adaptado de \"Encogimientos de hombros con mancuernas\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Encogimientos de hombros con mancuernas", "sourceUrl": "https://wger.de/es/exercise/572/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0005-relaxation.png", "sha256": "979c06e8745ed1a3cd530ae98894d75ffea9e81b31d4e5eb01ad54d825bac082" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0005-tension.png", "sha256": "864c61dbf62b8da87fd9e84d1b32d6c4bb506ba846f13680f79e63fde386e0e7" } ] }, { "id": "9c7f946f-6cd1-57f5-b6ab-ff3773a230a5", "name": "Encogimientos de hombros en máquina Smith", "aliases": [ "Shrugs on Multipress" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "triceps" ], "equipment": [ "smith_machine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Encogimientos de hombros en máquina Smith\", adaptado de \"Shrugs on Multipress\" de wger.de (autores: wger.de), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Shrugs on Multipress", "sourceUrl": "https://wger.de/es/exercise/575/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0041-relaxation.png", "sha256": "7f8ac4c66b25488fcc4b01568cad5bc18dbdb70cf7279517359fae9c37aa8f43" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0041-tension.png", "sha256": "3e78a927c3622cffa925403ad9f4be225b0b9b1a60db3df03894d91d2376a306" } ] }, { "id": "3297a4f5-1528-5f1d-b780-915ea239f5ea", "name": "Flexión lateral de tronco con peso", "aliases": [ "Side Crunch" ], "description": null, "primaryMuscles": [ "obliques" ], "secondaryMuscles": [ "abs" ], "equipment": [ "mat" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexión lateral de tronco con peso\", adaptado de \"Side Crunch\" de wger.de (autores: kwrindy), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Side Crunch", "sourceUrl": "https://wger.de/es/exercise/576/view-base", "authors": [ "kwrindy" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "b5c9f6a7-d900-5c3a-a755-751ba19a3fb4", "name": "Rotación externa tumbado de lado", "aliases": [ "Side-lying External Rotation" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Rotación externa tumbado de lado\", adaptado de \"Rotación externa tumbado de lado\" de wger.de (autores: apeschel, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rotación externa tumbado de lado", "sourceUrl": "https://wger.de/es/exercise/578/view-base", "authors": [ "apeschel", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "96240994-4ab5-5bf1-9123-d6021260f368", "name": "Plancha lateral", "aliases": [ "Plancha de costado", "Side plank" ], "description": "Túmbate de lado y apoya el antebrazo en el suelo con el codo bajo el hombro y las piernas estiradas, un pie sobre el otro.\nEleva la cadera hasta formar una línea recta de la cabeza a los pies.\nMantén la posición el tiempo indicado sin que la cadera caiga y cambia de lado.\nPara empezar, apoya la rodilla de abajo en lugar del pie.", "primaryMuscles": [ "obliques" ], "secondaryMuscles": [ "shoulders", "abs", "abductors" ], "equipment": [ "bodyweight", "mat" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "beginner", "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Plancha lateral\", adaptado de \"Plancha de lado izquierdo\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), http://www.bodybuilding.com/, Luis Alfredo Figueroa Bracamontes (imported from Feeel), mondstern (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Plancha de lado izquierdo", "sourceUrl": "https://wger.de/es/exercise/580/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "http://www.bodybuilding.com/", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "mondstern (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0113-relaxation.png", "sha256": "ebd4a785fb46375921a46fa6798714414775bee536b08866aaf2a1adc5d39bb8" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0113-tension.png", "sha256": "37a09c01d7e27fc205804a79fe7136bea9154ea8340abf53ce405d1e5861828d" } ] }, { "id": "91f47afb-eeda-5824-8ed3-cd35bd36497a", "name": "Flexiones de lado a lado", "aliases": [ "Side to Side Push Ups" ], "description": null, "primaryMuscles": [ "chest", "shoulders", "triceps", "obliques" ], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones de lado a lado\", adaptado de \"Flexiones de lado a lado\" de wger.de (autores: nate303303, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexiones de lado a lado", "sourceUrl": "https://wger.de/es/exercise/583/view-base", "authors": [ "nate303303", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9c73a3b5-37b4-52be-ac04-3750ccbd87f6", "name": "Curl en banco Scott a una mano", "aliases": [ "Curl predicador unilateral" ], "description": "Siéntate en el banco Scott con la parte de atrás de un brazo apoyada en el cojín y una mancuerna en esa mano.\nFlexiona el brazo subiendo la mancuerna hacia el hombro.\nBaja despacio hasta casi extender el brazo y cambia de lado al terminar la serie.", "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl en banco Scott a una mano\", adaptado de \"Curl en banco Scott a un brazo\" de wger.de (autores: tuckerm, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Curl en banco Scott a un brazo", "sourceUrl": "https://wger.de/es/exercise/584/view-base", "authors": [ "tuckerm", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0237-relaxation.png", "sha256": "7b704f9d1481b4d36242038d12f42ca09377c285d421dffa77c71489a7ccce4c" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0237-tension.png", "sha256": "4718ac7bd4645f75df278ed39d1e51c7bbf31fca01b553218c6456a93cf30f70" } ] }, { "id": "67d65ff1-8265-550a-910f-db2f4511a466", "name": "Elevación de gemelos sentado", "aliases": [ "Elevación de talones sentado", "Sóleo en máquina" ], "description": "Siéntate en la máquina con los muslos bajo los apoyos y la parte delantera de los pies en el borde de la plataforma.\nDeja bajar los talones hasta notar el estiramiento.\nSube sobre la punta de los pies todo lo que puedas, aprieta un instante y baja despacio.\nCon las rodillas flexionadas trabaja sobre todo el sóleo.", "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación de gemelos sentado\", adaptado de \"Elevación de talón sentados\" de wger.de (autores: admin, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Elevación de talón sentados", "sourceUrl": "https://wger.de/es/exercise/590/view-base", "authors": [ "admin", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0279-relaxation.png", "sha256": "8dd3daed18c59afe74c0517cbbffb0a92822eef9124ae5b6520fa22dc02ec5f5" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0279-tension.png", "sha256": "ddcbc8d89cf97d6a8f19dad4f1f3c631027d7f2c8debdef7b11c00baab1064cd" } ] }, { "id": "d0b9ec22-25b3-5a3b-8dd3-b82c63c15db8", "name": "Abdominales completos", "aliases": [ "Sit-ups", "Encogimientos completos" ], "description": "Siéntate en una esterilla con las rodillas flexionadas y los pies apoyados o con las pantorrillas sobre un banco.\nCon las manos junto a las sienes, túmbate despacio hacia atrás hasta casi apoyar la espalda.\nSube el tronco completo contrayendo el abdomen hasta quedar sentado.\nEvita impulsarte con los brazos o tirar del cuello.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques", "hip_flexors" ], "equipment": [ "mat" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Abdominales completos\", adaptado de \"Abdominales\" de wger.de (autores: Franpol, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Abdominales", "sourceUrl": "https://wger.de/es/exercise/591/view-base", "authors": [ "Franpol", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "66fcdce5-4520-502f-b21b-1b82a2d8d206", "name": "Press de banca cerrado en máquina Smith", "aliases": [ "Smith Machine Close-grip Bench Press" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [ "chest" ], "equipment": [ "smith_machine", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca cerrado en máquina Smith\", adaptado de \"Press de banca con agarre cerrado en multipower\" de wger.de (autores: tuckerm, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Press de banca con agarre cerrado en multipower", "sourceUrl": "https://wger.de/es/exercise/598/view-base", "authors": [ "tuckerm", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0195-relaxation.png", "sha256": "774b618eb8db09078b39ad8b0fc427c1825b78175e86ba643d3232d32bd2cfed" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0195-tension.png", "sha256": "44c306d5171fc8993972d8bb9fd81523a2ff7ebc01de20adaf9de2d6a23eede7" } ] }, { "id": "898f577c-44ad-58a4-9bb1-fb13aea928f0", "name": "Arrancada", "aliases": [ "Snatch" ], "description": "Colócate con los pies a la anchura de la cadera y las espinillas contra la barra, y agárrala con un agarre muy ancho.\nCon la espalda recta, levanta la barra del suelo empujando con las piernas, pegada al cuerpo.\nAl pasar las rodillas, extiende con fuerza cadera, rodillas y tobillos y encoge los hombros.\nMétete bajo la barra y recíbela con los brazos extendidos por encima de la cabeza, en sentadilla; ponte de pie.\nEs un movimiento técnico: apréndelo con un entrenador y con poca carga.", "primaryMuscles": [ "shoulders", "traps", "glutes", "quadriceps" ], "secondaryMuscles": [ "upper_back", "lower_back", "hamstrings" ], "equipment": [ "barbell" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "squat", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Arrancada\", adaptado de \"Arrancada (Snatch)\" de wger.de (autores: Mens Fitness, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Arrancada (Snatch)", "sourceUrl": "https://wger.de/es/exercise/599/view-base", "authors": [ "Mens Fitness", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "be853720-fbdb-5044-94e3-58a38a27b327", "name": "Peso muerto de velocidad", "aliases": [ "Speed Deadlift" ], "description": null, "primaryMuscles": [ "glutes", "hamstrings" ], "secondaryMuscles": [ "traps", "quadriceps" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto de velocidad\", adaptado de \"Speed Deadlift\" de wger.de (autores: MrSteele), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Speed Deadlift", "sourceUrl": "https://wger.de/es/exercise/604/view-base", "authors": [ "MrSteele" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "c74aca74-7ce6-5643-82f3-ce0c1367972f", "name": "Abdominales splinter", "aliases": [ "Splinter Sit-ups" ], "description": null, "primaryMuscles": [ "obliques" ], "secondaryMuscles": [], "equipment": [], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Abdominales splinter\", adaptado de \"Abdominales splinter\" de wger.de (autores: djblitzd, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Abdominales splinter", "sourceUrl": "https://wger.de/es/exercise/607/view-base", "authors": [ "djblitzd", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "7963c211-3625-5ca2-8afe-0aeab0fb5a63", "name": "Sentadilla con salto", "aliases": [ "Squat Jumps" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [], "equipment": [], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla con salto\", adaptado de \"Squat Jumps\" de wger.de (autores: OGhTebfCxhexZXuf35mUxV9C--A), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Squat Jumps", "sourceUrl": "https://wger.de/es/exercise/614/view-base", "authors": [ "OGhTebfCxhexZXuf35mUxV9C--A" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "cd012082-4552-58d0-8e55-62463b02e1fd", "name": "Sentadilla con barra", "aliases": [ "Sentadilla trasera", "Back squat" ], "description": "Coloca la barra en el rack algo por debajo de la altura de los hombros y pásala sobre la parte alta de la espalda, no sobre el cuello.\nAgarra la barra más abierta que los hombros, junta las escápulas y sácala del rack con un par de pasos atrás.\nCon los pies a la anchura de los hombros y las puntas un poco hacia fuera, baja llevando la cadera atrás y abajo, con las rodillas en la dirección de los pies.\nBaja al menos hasta que los muslos queden paralelos al suelo, con la espalda recta y los talones apoyados.\nSube empujando el suelo con todo el pie.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "lower_back", "adductors", "hamstrings" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla con barra\", adaptado de \"Sentadillas\" de wger.de (autores: axel, Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), mondstern (imported from Feeel), wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Sentadillas", "sourceUrl": "https://wger.de/es/exercise/615/view-base", "authors": [ "axel", "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "mondstern (imported from Feeel)", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0122-relaxation.png", "sha256": "df42eabde1f6f70ac3e2736ea655ec48c190efb6e7db8556ac3231c5d47614c2" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0122-tension.png", "sha256": "feee7970c7731f1cc6a3d9625c9eeb543e5bfbd29d6ee5a85ca1af20c680db5c" } ] }, { "id": "4f8c297f-47d6-5d2a-9931-223f0bb65a0c", "name": "Squat thrust", "aliases": [], "description": null, "primaryMuscles": [ "abs", "glutes", "quadriceps", "calves" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Squat thrust\", adaptado de \"Sentadilla con salto (squat thrust)\" de wger.de (autores: BFad07, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla con salto (squat thrust)", "sourceUrl": "https://wger.de/es/exercise/616/view-base", "authors": [ "BFad07", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "ff4af635-e94c-5b5f-b4b8-b9facab9c22d", "name": "Elevación de gemelos de pie en máquina", "aliases": [ "Elevación de talones de pie" ], "description": "Colócate en la máquina con los hombros bajo los apoyos y la parte delantera de los pies en el borde de la plataforma.\nCon el cuerpo recto y las rodillas casi extendidas, deja bajar los talones hasta notar el estiramiento de los gemelos.\nSube sobre la punta de los pies todo lo que puedas y aprieta un instante arriba.\nBaja despacio.", "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación de gemelos de pie en máquina\", adaptado de \"Elevación de talón de pie\" de wger.de (autores: admin, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Elevación de talón de pie", "sourceUrl": "https://wger.de/es/exercise/622/view-base", "authors": [ "admin", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0282-relaxation.png", "sha256": "a221ae99aa3ca5b92b73cbb0fd88ecbe18514e1ed01727843c8196de38c9a9e8" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0282-tension.png", "sha256": "5e99e5ea9cb89b8714c6ac93237fa08175224f8456f84f9b3b0634154f3634da" } ] }, { "id": "b7335cf1-23c8-5bd8-9582-01369d6ac794", "name": "Rodillo de muñeca", "aliases": [ "Standing Rope Forearm" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Rodillo de muñeca\", adaptado de \"Antebrazo con rodillo de muñeca de pie\" de wger.de (autores: pwiltrout, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Antebrazo con rodillo de muñeca de pie", "sourceUrl": "https://wger.de/es/exercise/623/view-base", "authors": [ "pwiltrout", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "552272a7-97a7-58ae-ae6e-aa92f2535103", "name": "Bicicleta estática", "aliases": [ "Bici estática" ], "description": "Ajusta el sillín para que la pierna quede casi estirada en el punto más bajo del pedal.\nPedalea al ritmo y con la resistencia que indique tu plan, con la espalda recta.\nCambia la resistencia para hacer intervalos o un trabajo continuo.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings", "calves" ], "equipment": [ "stationary_bike" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "locomotion", "level": "beginner", "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Bicicleta estática\", adaptado de \"Stationary Bike\" de wger.de (autores: intelman), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Stationary Bike", "sourceUrl": "https://wger.de/es/exercise/624/view-base", "authors": [ "intelman" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "b6a87ef1-e3d4-53a5-9f59-45974be23aae", "name": "Peso muerto con piernas rígidas", "aliases": [ "Peso muerto piernas rectas" ], "description": "De pie, con los pies a la anchura de la cadera, sujeta la barra delante de los muslos.\nCon las piernas casi rectas, inclina el torso desde la cadera manteniendo la espalda recta y baja la barra pegada a las piernas.\nBaja hasta donde puedas sin redondear la espalda y vuelve a subir apretando los glúteos.\nEs más exigente para los isquiotibiales que el peso muerto rumano: empieza con poca carga.", "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [ "lower_back", "glutes" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "hinge", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto con piernas rígidas\", adaptado de \"Stiff-legged Deadlifts\" de wger.de (autores: tuckerm), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Stiff-legged Deadlifts", "sourceUrl": "https://wger.de/es/exercise/627/view-base", "authors": [ "tuckerm" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "a5e23b50-05df-5dea-a6eb-d06b13b0eb6f", "name": "Pullover en polea alta con barra", "aliases": [ "Jalón con brazos rectos" ], "description": "Coloca la barra recta en la polea alta y agárrala con las palmas hacia abajo y los brazos estirados delante de ti.\nInclina un poco el torso con la espalda recta.\nLleva la barra hacia los muslos manteniendo los brazos rectos, con la fuerza de los dorsales.\nVuelve despacio a la posición inicial sin encoger los hombros.", "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "triceps" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "vertical_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pullover en polea alta con barra\", adaptado de \"Jalón con brazos rectos (agarre de barra)\" de wger.de (autores: tuckerm, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Jalón con brazos rectos (agarre de barra)", "sourceUrl": "https://wger.de/es/exercise/628/view-base", "authors": [ "tuckerm", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0092-relaxation.png", "sha256": "3c6a446b7c6f9604e17742bec9fae9309999b3c5c2039c45678c42b91d012065" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0092-tension.png", "sha256": "93187cc70b242ef86c9599ae6f73a06559e2ad2b3e7159556fc713291a9be4fc" } ] }, { "id": "64d400d4-2500-596a-a118-820411b6e5d5", "name": "Pullover en polea alta con cuerda", "aliases": [ "Jalón con brazos rectos con cuerda" ], "description": "Coloca la cuerda en la polea alta y agarra un extremo con cada mano, con los brazos estirados delante de ti.\nInclina un poco el torso con la espalda recta.\nLleva las manos hacia las caderas manteniendo los brazos rectos y abre ligeramente la cuerda al final.\nVuelve despacio a la posición inicial.", "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "triceps" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "vertical_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pullover en polea alta con cuerda\", adaptado de \"Jalón con brazos rectos (agarre de cuerda)\" de wger.de (autores: tuckerm, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Jalón con brazos rectos (agarre de cuerda)", "sourceUrl": "https://wger.de/es/exercise/629/view-base", "authors": [ "tuckerm", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b2cecc1b-fe5c-5aa1-998a-6a774fa4ae1c", "name": "Peso muerto sumo", "aliases": [], "description": "Colócate con los pies muy separados y las puntas hacia fuera, con la barra sobre la mitad de los pies.\nFlexiona cadera y rodillas y agarra la barra con las manos por dentro de las piernas, a la anchura de los hombros.\nCon la espalda recta y el pecho fuera, empuja el suelo abriendo las rodillas y sube la barra pegada al cuerpo.\nTermina de pie con la cadera extendida y baja la barra con control.", "primaryMuscles": [ "glutes", "quadriceps", "hamstrings" ], "secondaryMuscles": [ "forearms", "traps", "lower_back", "adductors" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "hinge", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto sumo\", adaptado de \"Peso muerto sumo\" de wger.de (autores: magdy, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Peso muerto sumo", "sourceUrl": "https://wger.de/es/exercise/630/view-base", "authors": [ "magdy", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "c2600bd0-3c7f-5fc4-94fa-ff4f4b067816", "name": "Sentadilla sumo", "aliases": [ "Sentadilla con piernas abiertas" ], "description": "De pie, con los pies bastante más abiertos que los hombros y las puntas hacia fuera, a unos 45 grados.\nCon la espalda recta, baja la cadera llevando las rodillas en la dirección de los pies.\nBaja hasta que los muslos queden paralelos al suelo y sube apretando los glúteos.\nPuedes sujetar una mancuerna o una kettlebell entre las piernas para añadir carga.", "primaryMuscles": [ "glutes", "adductors", "quadriceps" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla sumo\", adaptado de \"Sentadillas sumo\" de wger.de (autores: sophialj, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadillas sumo", "sourceUrl": "https://wger.de/es/exercise/632/view-base", "authors": [ "sophialj", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0152-relaxation.png", "sha256": "49a28bc78d0465ec9c66de60a91ce5e9ece2ab823bff8240a3d0da6adae3f472" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0152-tension.png", "sha256": "fccd3918c3d97190798890adc04e44a02400188cc11b9fc661ea136784bb8afb" } ] }, { "id": "26397705-8738-526e-9ab9-b300cb1f9177", "name": "Superman", "aliases": [ "Extensión lumbar en el suelo" ], "description": "Túmbate boca abajo con los brazos extendidos por delante y las piernas estiradas.\nEleva a la vez los brazos, el pecho y las piernas unos centímetros del suelo, contrayendo la zona lumbar y los glúteos.\nMantén un par de segundos respirando con normalidad y baja despacio.", "primaryMuscles": [ "lower_back", "glutes" ], "secondaryMuscles": [ "upper_back", "hamstrings" ], "equipment": [ "mat" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Superman\", adaptado de \"Superman\" de wger.de (autores: baldurmen, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Superman", "sourceUrl": "https://wger.de/es/exercise/636/view-base", "authors": [ "baldurmen", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0105-relaxation.png", "sha256": "9d9911589e12e3e4449ca9dd88a57bf1f7a336e9792fba6af48154e9841b74dc" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0105-tension.png", "sha256": "0ef72fec354dceddb787e189858b464b5149e6bbc9a3567f166bdf14f4ec910f" } ] }, { "id": "3500ec69-39ec-5bf8-acc5-b4473f08e641", "name": "Thruster con barra", "aliases": [ "Thruster" ], "description": "Apoya la barra sobre la parte delantera de los hombros y baja en sentadilla frontal.\nSube con fuerza y, aprovechando el impulso, empuja la barra por encima de la cabeza hasta extender los brazos.\nBaja la barra a los hombros y encadena la siguiente sentadilla.", "primaryMuscles": [ "shoulders", "glutes", "quadriceps" ], "secondaryMuscles": [ "triceps", "upper_back", "abs" ], "equipment": [ "barbell" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "squat", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Thruster con barra\", adaptado de \"Thruster\" de wger.de (autores: BeLikeWater, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Thruster", "sourceUrl": "https://wger.de/es/exercise/650/view-base", "authors": [ "BeLikeWater", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f758014d-afbe-5708-960d-813de5ff1a9e", "name": "Patada de tríceps con mancuerna", "aliases": [ "Kickback de tríceps" ], "description": "Inclina el torso hacia delante con la espalda recta y las rodillas algo flexionadas, o apoya una mano y una rodilla en un banco.\nCon el brazo pegado al cuerpo y el codo flexionado a 90 grados, extiende el codo llevando la mancuerna hacia atrás.\nAprieta el tríceps arriba y vuelve despacio sin mover el brazo.", "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Patada de tríceps con mancuerna\", adaptado de \"Contragolpe de tríceps con mancuernas\" de wger.de (autores: Franpol, http://www.bodybuilding.com/), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Contragolpe de tríceps con mancuernas", "sourceUrl": "https://wger.de/es/exercise/655/view-base", "authors": [ "Franpol", "http://www.bodybuilding.com/" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0204-relaxation.png", "sha256": "d835473fcd8cdb827a73f2943ab64450426440c951f97d78218fa04c06a3077f" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0204-tension.png", "sha256": "a3943c906882c66c854078d2c8421018052fe562e76b212f322c97acc60f18f2" } ] }, { "id": "a4801cf0-371e-5135-9b66-b04c06e912bb", "name": "Extensión de tríceps en polea con barra", "aliases": [ "Jalón de tríceps", "Pushdown con barra" ], "description": "Agarra la barra de la polea alta con las palmas hacia abajo y los pies a la anchura de los hombros.\nCon la espalda recta, el torso algo inclinado y los codos pegados al cuerpo, empuja la barra hacia abajo hasta extender los brazos.\nVuelve despacio hasta que los antebrazos queden algo por encima de la horizontal.", "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión de tríceps en polea con barra\", adaptado de \"Extensiones de tríceps en polea con barra\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Extensiones de tríceps en polea con barra", "sourceUrl": "https://wger.de/es/exercise/660/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0205-relaxation.png", "sha256": "58e1fa7c48d3e42cb0b4ae0d7162b4cc7d0ae3b009688898263078548de47fd5" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0205-tension.png", "sha256": "1baec2f1b26ac112986ba63834dd29f7addda1a80274f200e0cb8087a2ec2424" } ] }, { "id": "072c81a3-26a2-51ee-b21d-fd8bed9f980b", "name": "Extensión de tríceps en máquina", "aliases": [ "Tríceps en máquina" ], "description": "Siéntate en la máquina con la espalda apoyada y los codos alineados con el eje.\nEmpuja los agarres hasta casi extender los brazos.\nVuelve despacio sin que el peso descanse.", "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión de tríceps en máquina\", adaptado de \"Tríceps en máquina\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Tríceps en máquina", "sourceUrl": "https://wger.de/es/exercise/661/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0210-relaxation.png", "sha256": "75e3143fb98dc1e57d56c0cfbf31f48606f4c7028b3f749241de2efd016ebf9c" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0210-tension.png", "sha256": "6c61d6cef2897679228630f050d0635b59822f699440f525185e4d3de0be163d" } ] }, { "id": "f4496203-5a0b-5234-bd01-978d39c686e1", "name": "Rotación de tronco en polea", "aliases": [ "Trunk Rotation With Cable" ], "description": null, "primaryMuscles": [ "obliques" ], "secondaryMuscles": [ "lats" ], "equipment": [ "cable" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Rotación de tronco en polea\", adaptado de \"Trunk Rotation With Cable\" de wger.de (autores: Robertcoop), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Trunk Rotation With Cable", "sourceUrl": "https://wger.de/es/exercise/672/view-base", "authors": [ "Robertcoop" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "403f7824-097c-53b2-a187-0a3bd38f2f62", "name": "Remo con banda TRX", "aliases": [ "Rowing with TRX band" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "traps" ], "equipment": [ "suspension_trainer" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Remo con banda TRX\", adaptado de \"Rowing with TRX band\" de wger.de (autores: Skadi, wger.de), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Rowing with TRX band", "sourceUrl": "https://wger.de/es/exercise/674/view-base", "authors": [ "Skadi", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "da3f0875-ec14-5cdb-8aae-32ad0e949dd6", "name": "Levantamiento turco", "aliases": [ "Turkish get-up" ], "description": "Túmbate boca arriba con una kettlebell o una mancuerna sujeta con el brazo extendido hacia el techo, y la rodilla del mismo lado flexionada.\nSin dejar de mirar el peso, apóyate en el codo y luego en la mano contraria, y eleva la cadera.\nPasa la pierna estirada por debajo hasta apoyar la rodilla, endereza el tronco y ponte de pie.\nDeshaz el camino paso a paso hasta volver al suelo y cambia de lado.", "primaryMuscles": [ "shoulders", "abs", "glutes" ], "secondaryMuscles": [ "triceps", "obliques", "quadriceps" ], "equipment": [ "dumbbell", "kettlebell" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "core", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Levantamiento turco\", adaptado de \"Turkish Get-Up\" de wger.de (autores: dookie1481), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Turkish Get-Up", "sourceUrl": "https://wger.de/es/exercise/675/view-base", "authors": [ "dookie1481" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "67da9385-1920-5f4e-bad4-329aba9f284c", "name": "Cargada de potencia", "aliases": [ "Power clean" ], "description": "Colócate con los pies a la anchura de la cadera y la barra sobre la mitad del pie, agarrándola algo más ancha que los hombros.\nLevanta la barra del suelo con la espalda recta y, al pasar las rodillas, extiende con fuerza cadera, rodillas y tobillos.\nEncoge los hombros, tira de los codos hacia arriba y métete bajo la barra.\nRecíbela sobre la parte delantera de los hombros con los codos altos, en una sentadilla corta, y ponte de pie.", "primaryMuscles": [ "traps", "glutes", "quadriceps", "hamstrings" ], "secondaryMuscles": [ "shoulders", "upper_back", "lower_back", "calves" ], "equipment": [ "barbell" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "hinge", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Cargada de potencia\", adaptado de \"Power Clean\" de wger.de (autores: sistab2, wger.de), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Power Clean", "sourceUrl": "https://wger.de/es/exercise/683/view-base", "authors": [ "sistab2", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "feaa496e-acd6-5c52-ab8e-c39e652de25b", "name": "Jalón al pecho con agarre supino", "aliases": [ "Jalón supino" ], "description": "Agarra la barra con las palmas hacia ti y las manos algo más juntas que la anchura de los hombros.\nInclínate un poco hacia atrás con la espalda recta.\nTira de la barra hacia el pecho llevando los codos pegados al cuerpo y los hombros atrás al final.\nDeja subir la barra despacio hasta extender los brazos.", "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "upper_back" ], "equipment": [ "cable", "machine" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón al pecho con agarre supino\", adaptado de \"Jalón al pecho con agarre supino\" de wger.de (autores: tuckerm, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Jalón al pecho con agarre supino", "sourceUrl": "https://wger.de/es/exercise/684/view-base", "authors": [ "tuckerm", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0093-relaxation.png", "sha256": "e2c65fd7910157b8729f5e64cb0410306badc9e81f94580962af83ca80d2351e" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0093-tension.png", "sha256": "90a906f216e37dd46862984bb1c5ab9822447bebee5e0f9d3596739a4fbfdbfb" } ] }, { "id": "7ee6b6b5-8c55-520f-b09a-197b6f098f79", "name": "Elevación de rodillas oblicua colgado", "aliases": [ "Upper External Oblique" ], "description": null, "primaryMuscles": [ "obliques" ], "secondaryMuscles": [], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Elevación de rodillas oblicua colgado\", adaptado de \"Upper External Oblique\" de wger.de (autores: http://www.carinatum.com/), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Upper External Oblique", "sourceUrl": "https://wger.de/es/exercise/688/view-base", "authors": [ "http://www.carinatum.com/" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "e3ab29c6-43d5-574f-bf4c-80e1950eb934", "name": "Remo al mentón en máquina Smith", "aliases": [ "Remo al mentón en multipower" ], "description": "De pie frente a la máquina Smith, agarra la barra con agarre prono a la anchura de los hombros o algo menos.\nDesengánchala y súbela pegada al cuerpo llevando los codos hacia arriba y hacia fuera, hasta la altura del pecho.\nBaja despacio.", "primaryMuscles": [ "shoulders", "traps" ], "secondaryMuscles": [ "biceps" ], "equipment": [ "smith_machine" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo al mentón en máquina Smith\", adaptado de \"Remo al mentón en multipower\" de wger.de (autores: wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Remo al mentón en multipower", "sourceUrl": "https://wger.de/es/exercise/691/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0013-relaxation.png", "sha256": "ce5c15a781ac3dada1b8759a16f8703de3bb640dc68f5b97ee589117a7a49ea3" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0013-tension.png", "sha256": "4d8c25c44a1f96a486d7bca434c548e988cb0f430109362ef72bf3435a2a788f" } ] }, { "id": "dabaf07a-8a67-52c1-9bb6-7bd347b5edd6", "name": "Remo al mentón con barra Z", "aliases": [ "Remo vertical", "Remo al cuello" ], "description": "De pie, sujeta la barra Z delante de los muslos con agarre prono, a la anchura de los hombros o algo menos.\nSube la barra pegada al cuerpo llevando los codos hacia arriba y hacia fuera, hasta la altura del pecho.\nBaja despacio.\nNo subas los codos por encima de los hombros si te molestan.", "primaryMuscles": [ "shoulders", "traps" ], "secondaryMuscles": [ "biceps" ], "equipment": [ "ez_bar" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo al mentón con barra Z\", adaptado de \"Remo al Menton\" de wger.de (autores: admin, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Remo al Menton", "sourceUrl": "https://wger.de/es/exercise/693/view-base", "authors": [ "admin", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0014-relaxation.png", "sha256": "a1d0c3f3874a86f7f89343821d6aeec93111897134e980137b781b624091c37b" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0014-tension.png", "sha256": "d9002385aeb86c65e84d92a613a6142d8c2a78ae3a00d5b860748797f2408442" } ] }, { "id": "e5442f2e-7ee7-5e18-a714-af9c26a6287c", "name": "Remo al mentón con mancuernas", "aliases": [], "description": "De pie, con una mancuerna en cada mano delante de los muslos y las palmas hacia el cuerpo.\nSube las mancuernas pegadas al cuerpo llevando los codos hacia arriba y hacia fuera, hasta la altura del pecho.\nBaja despacio.", "primaryMuscles": [ "shoulders", "traps" ], "secondaryMuscles": [ "biceps" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo al mentón con mancuernas\", adaptado de \"Remo al mentón con mancuernas\" de wger.de (autores: koreyhinton, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo al mentón con mancuernas", "sourceUrl": "https://wger.de/es/exercise/694/view-base", "authors": [ "koreyhinton", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0016-relaxation.png", "sha256": "908060bc663d867fe549e2597661d042581a01470f4618ffd92c840261a57a0b" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0016-tension.png", "sha256": "d679ce6ba92c07c14856a08db80165765203a95a091b3ea8a2457e49518cfd4c" } ] }, { "id": "f5b576f5-e7d6-52e8-9e9b-f9faf7331f44", "name": "Jalón al pecho con agarre en V", "aliases": [ "Jalón con triángulo" ], "description": "Coloca el agarre en V (triángulo) en la polea alta y siéntate con los muslos bajo los apoyos.\nCon el pecho fuera, tira del agarre hacia la parte alta del pecho llevando los codos hacia abajo y pegados al cuerpo.\nDeja subir el agarre despacio hasta extender los brazos.", "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "upper_back" ], "equipment": [ "cable", "machine" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón al pecho con agarre en V\", adaptado de \"V-Bar Pulldown\" de wger.de (autores: apeschel), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "V-Bar Pulldown", "sourceUrl": "https://wger.de/es/exercise/695/view-base", "authors": [ "apeschel" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0096-relaxation.png", "sha256": "0186e74ca5cfa77c58b3a91283f7440e5050ea8e62104cf46ef599757d8623cf" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0096-tension.png", "sha256": "b06c244dc13d21b8706e5f88644c21213fbf64b3df7446b67a778f94b166a832" } ] }, { "id": "cd48a47b-6b29-5fa9-98a9-d5e0838505e2", "name": "Elevación de talón a una pierna", "aliases": [ "Gemelo unilateral" ], "description": "De pie sobre una pierna en el borde de un escalón, apoyando solo la parte delantera del pie; sujétate a algo para el equilibrio.\nDeja bajar el talón por debajo del escalón hasta notar el estiramiento.\nSube sobre la punta del pie todo lo que puedas y baja despacio.\nTermina la serie con una pierna y cambia.", "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Elevación de talón a una pierna\", adaptado de \"Elevación de pantorrilla izquierda\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), McMarcel13, mondstern (imported from Feeel), wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación de pantorrilla izquierda", "sourceUrl": "https://wger.de/es/exercise/702/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "McMarcel13", "mondstern (imported from Feeel)", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "03cbc6c5-e3d3-5ec7-9b35-2584a3efeea0", "name": "Pino contra la pared", "aliases": [ "Wall Handstand" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Pino contra la pared\", adaptado de \"Flexión a pino contra la pared\" de wger.de (autores: Imobard, Nash), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexión a pino contra la pared", "sourceUrl": "https://wger.de/es/exercise/711/view-base", "authors": [ "Imobard", "Nash" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "632a8a13-050e-5e9b-acdb-879f69bdcd47", "name": "Flexiones contra la pared", "aliases": [ "Wall Pushup" ], "description": null, "primaryMuscles": [ "chest", "shoulders", "triceps" ], "secondaryMuscles": [ "traps", "abs", "glutes" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones contra la pared\", adaptado de \"Wall Pushup\" de wger.de (autores: Dexter), CC BY-SA 3.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Wall Pushup", "sourceUrl": "https://wger.de/es/exercise/713/view-base", "authors": [ "Dexter" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "1db43c76-b224-58c9-98f2-f231424bc89d", "name": "Deslizamientos en la pared", "aliases": [ "Wall Slides" ], "description": null, "primaryMuscles": [ "chest", "biceps", "triceps", "traps", "hamstrings" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Deslizamientos en la pared\", adaptado de \"Deslizamientos en la pared\" de wger.de (autores: wger.de, Whythebigpaws), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Deslizamientos en la pared", "sourceUrl": "https://wger.de/es/exercise/716/view-base", "authors": [ "wger.de", "Whythebigpaws" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9cc8d07f-73b8-56f7-b15d-90ae320a2c99", "name": "Sentadilla isométrica en pared", "aliases": [ "Silla en la pared", "Wall sit" ], "description": "Apoya la espalda en una pared lisa y desliza el cuerpo hacia abajo mientras alejas los pies.\nDetente cuando los muslos queden paralelos al suelo y las rodillas formen un ángulo recto, sobre los tobillos.\nMantén la posición el tiempo indicado, respirando con normalidad.", "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "glutes" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "beginner", "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Sentadilla isométrica en pared\", adaptado de \"Asiento en pared\" de wger.de (autores: Blablabla, Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), mondstern (imported from Feeel)), CC0 1.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Asiento en pared", "sourceUrl": "https://wger.de/es/exercise/718/view-base", "authors": [ "Blablabla", "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "mondstern (imported from Feeel)" ], "licence": "CC0 1.0", "licenceUrl": "https://creativecommons.org/publicdomain/zero/1.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a11fe0f6-9d2a-5950-bc94-fe7de55ec394", "name": "Subidas al cajón con barra", "aliases": [ "Step-up con barra" ], "description": "Coloca la barra sobre la parte alta de la espalda y colócate frente a un cajón estable.\nApoya un pie entero encima y sube empujando con esa pierna hasta quedar de pie sobre el cajón.\nBaja con control y alterna las piernas.\nElige una altura que te permita subir sin impulsarte con la pierna de abajo.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings", "calves" ], "equipment": [ "barbell", "box" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "lunge", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Subidas al cajón con barra\", adaptado de \"Weighted Step-ups\" de wger.de (autores: jigglychipmunk), CC0 1.0. Traducido y modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Weighted Step-ups", "sourceUrl": "https://wger.de/es/exercise/722/view-base", "authors": [ "jigglychipmunk" ], "licence": "CC0 1.0", "licenceUrl": "https://creativecommons.org/publicdomain/zero/1.0/deed.es", "translatedByKluva": true }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0134-relaxation.png", "sha256": "f047f5f09eb77cc4ade8bca65e2198dfb81004eb657946804c6c4a3687a8374e" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0134-tension.png", "sha256": "358bc5269988f3ceb566ddc176d0bec7c9a92ae7a549f5617ee71ec7efead1a2" } ] }, { "id": "1cb00c3b-d945-529b-9d09-d90bee15263a", "name": "Jalón al pecho con agarre ancho", "aliases": [ "Jalón abierto" ], "description": "Siéntate en la máquina y agarra la barra con un agarre prono bastante más abierto que los hombros.\nCon los hombros bajos y el pecho elevado, tira de la barra hacia la parte alta del pecho llevando los codos abajo y atrás.\nAprieta la espalda abajo y deja subir la barra despacio hasta notar el estiramiento de los dorsales.", "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "upper_back", "traps" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón al pecho con agarre ancho\", adaptado de \"Jalón con agarre ancho\" de wger.de (autores: tuckerm, wger.de), CC BY-SA 3.0. Modificado por Kluva, CC BY-SA 4.0.", "sourceTitle": "Jalón con agarre ancho", "sourceUrl": "https://wger.de/es/exercise/723/view-base", "authors": [ "tuckerm", "wger.de" ], "licence": "CC BY-SA 3.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/3.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "8c499b40-4be5-5734-841f-ce393f91f4e1", "name": "Flexiones sobre mancuernas", "aliases": [ "Dumbbell Push-Up" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Flexiones sobre mancuernas\", adaptado de \"Flexiones con mancuernas\" de wger.de (autores: M123, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexiones con mancuernas", "sourceUrl": "https://wger.de/es/exercise/801/view-base", "authors": [ "M123", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "7ede8ac3-a03d-535f-8025-ea05f3c5add6", "name": "Zancadas caminando con barra", "aliases": [], "description": "Coloca la barra sobre la parte alta de la espalda y ponte de pie con el torso erguido.\nDa un paso largo hacia delante y baja hasta que la rodilla de atrás casi toque el suelo.\nEmpuja con la pierna de delante y avanza llevando la otra al siguiente paso.\nNecesitas espacio y equilibrio: empieza con poca carga.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "adductors", "hamstrings" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "lunge", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Zancadas caminando con barra\", adaptado de \"Zancadas Caminando con Barra\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Zancadas Caminando con Barra", "sourceUrl": "https://wger.de/es/exercise/802/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "8adf8256-6fe2-5a78-94a2-a6074fd7105f", "name": "Extensión de tríceps en polea a una mano", "aliases": [ "One Arm Triceps Extensions on Cable" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión de tríceps en polea a una mano\", adaptado de \"Extensión de Tríceps a una Mano en Polea\" de wger.de (autores: wger.de, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Extensión de Tríceps a una Mano en Polea", "sourceUrl": "https://wger.de/es/exercise/803/view-base", "authors": [ "wger.de", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0166-relaxation.png", "sha256": "2ac43e82f440d25b26c641a1ffcdc799cf10f583d4c5934acb1bd11fac86c174" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0166-tension.png", "sha256": "f1d12292df5f47c2344c82e8ac11066fbfea36de0cb55f9857302cd692ca9146" } ] }, { "id": "4ad9babe-9987-504d-960f-a3a83a5eea86", "name": "Suspensión en romos", "aliases": [ "Sloper hanging" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Suspensión en romos\", adaptado de \"Suspensión en Romos\" de wger.de (autores: marcelbader, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Suspensión en Romos", "sourceUrl": "https://wger.de/es/exercise/804/view-base", "authors": [ "marcelbader", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b0212c4c-7628-5eec-8e03-cea92df71514", "name": "Extensión de tríceps en polea con cuerda", "aliases": [ "Jalón de tríceps con cuerda", "Pushdown con cuerda" ], "description": "Coloca la cuerda en la polea alta y agarra un extremo con cada mano, con los codos pegados al cuerpo.\nCon el torso algo inclinado y la espalda recta, extiende los codos llevando las manos hacia abajo y separándolas al final.\nVuelve despacio hasta que los antebrazos queden algo por encima de la horizontal, sin mover los codos.", "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión de tríceps en polea con cuerda\", adaptado de \"Empuje de tríceps en cable\" de wger.de (autores: cshep442, Franpol), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Empuje de tríceps en cable", "sourceUrl": "https://wger.de/es/exercise/805/view-base", "authors": [ "cshep442", "Franpol" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0206-relaxation.png", "sha256": "60b0de37e3a51a50caf44f099834c49d33e9c07e369c2bc3bff4acec4836fc46" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0206-tension.png", "sha256": "5cd1ffd9fd011592e8d58960b0b83531dd83c9acdfe132b39d2728c888bd235f" } ] }, { "id": "2f917f4c-4760-56a4-afa0-6a0c133ce10d", "name": "Suspensión en regleta de 20 mm", "aliases": [ "Fingerboard 20 mm edge" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Suspensión en regleta de 20 mm\", adaptado de \"Suspensión en regleta de 20 mm\" de wger.de (autores: marcelbader, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Suspensión en regleta de 20 mm", "sourceUrl": "https://wger.de/es/exercise/820/view-base", "authors": [ "marcelbader", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6d7d05b3-ae23-5ed4-b0ed-ba229e5f7db2", "name": "Dominadas en multipresa", "aliases": [ "Pullup on fingerboard" ], "description": null, "primaryMuscles": [ "biceps", "lats" ], "secondaryMuscles": [ "traps" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Dominadas en multipresa\", adaptado de \"Dominadas en Tabla de Multipresas\" de wger.de (autores: marcelbader, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Dominadas en Tabla de Multipresas", "sourceUrl": "https://wger.de/es/exercise/821/view-base", "authors": [ "marcelbader", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9ddebcab-97e2-5bc3-9347-d218dc7bd736", "name": "Pájaros en polea", "aliases": [ "Aperturas posteriores en polea" ], "description": "Coloca las dos poleas a la altura de los hombros y agarra con cada mano el cable del lado contrario, con los brazos cruzados delante.\nCon los codos ligeramente flexionados, abre los brazos hacia los lados y atrás hasta que queden en línea con el cuerpo.\nVuelve despacio a cruzar los brazos.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "upper_back" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "horizontal_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pájaros en polea\", adaptado de \"Aperturas Posteriores en Polea\" de wger.de (autores: cshep442, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Aperturas Posteriores en Polea", "sourceUrl": "https://wger.de/es/exercise/822/view-base", "authors": [ "cshep442", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0017-relaxation.png", "sha256": "504365d75efb6144172a7f71163ff7dced4ae68c5b0fb188c3de2033034dea56" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0017-tension.png", "sha256": "bc1912142da642d22a7117c0a628e111bb0e7ea7d0d99d43ffcc41a116e9103b" } ] }, { "id": "796227b1-6f75-534d-89d7-ca0923692818", "name": "Pájaros en banco inclinado", "aliases": [ "Incline Bench Reverse Fly" ], "description": null, "primaryMuscles": [ "shoulders", "traps" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pájaros en banco inclinado\", adaptado de \"Aperturas Inversas\" de wger.de (autores: cshep442, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Aperturas Inversas", "sourceUrl": "https://wger.de/es/exercise/828/view-base", "authors": [ "cshep442", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "dd84975e-46b6-505f-ac9e-cec1d0b18b55", "name": "Carrera en zona 2", "aliases": [ "Zone 2 Running" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "full_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "distance_time", "isCardio": true, "attribution": { "text": "\"Carrera en zona 2\", adaptado de \"Carrera en Zona 2\" de wger.de (autores: karly, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Carrera en Zona 2", "sourceUrl": "https://wger.de/es/exercise/908/view-base", "authors": [ "karly", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "ebb79bea-a25c-57d7-b377-8d7aea2010c6", "name": "Curl nórdico inverso", "aliases": [ "Reverse Nordic Curl" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "abs", "glutes" ], "equipment": [], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Curl nórdico inverso\", adaptado de \"Curl Nórdico Inverso\" de wger.de (autores: karly, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl Nórdico Inverso", "sourceUrl": "https://wger.de/es/exercise/909/view-base", "authors": [ "karly", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "778c35e2-961a-566b-826f-342e2e6637f5", "name": "Curl nórdico", "aliases": [ "Nordic curl" ], "description": "Arrodíllate sobre una esterilla con los tobillos sujetos por un compañero o bajo un apoyo fijo.\nCon el cuerpo recto de las rodillas a la cabeza, déjate caer hacia delante lo más despacio que puedas, frenando con los isquiotibiales.\nApoya las manos en el suelo al final y empuja para volver a subir.\nEs muy exigente: empieza con pocas repeticiones o con ayuda de una banda.", "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [ "glutes" ], "equipment": [ "bodyweight", "mat" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": "hinge", "level": "advanced", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Curl nórdico\", adaptado de \"Curl Nórdico\" de wger.de (autores: karly, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl Nórdico", "sourceUrl": "https://wger.de/es/exercise/910/view-base", "authors": [ "karly", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "fba12574-65c4-5ca7-85d0-ba3fd50a5833", "name": "Press francés en banco inclinado", "aliases": [ "Incline Skull Crush" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Press francés en banco inclinado\", adaptado de \"Incline Skull Crush\" de wger.de (autores: novadani), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Incline Skull Crush", "sourceUrl": "https://wger.de/es/exercise/911/view-base", "authors": [ "novadani" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "abd9ccf3-cb7b-5354-8031-c7b1ca64a8cd", "name": "Curl en polea con barra recta", "aliases": [ "Straight Bar Cable Curls" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl en polea con barra recta\", adaptado de \"Curl en Polea con Barra Recta\" de wger.de (autores: novadani, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl en Polea con Barra Recta", "sourceUrl": "https://wger.de/es/exercise/912/view-base", "authors": [ "novadani", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "01367970-6d15-5663-a342-dcc154c15add", "name": "Curl Scott invertido con agarre estrecho", "aliases": [ "Reverse Preacher Curl (Close Grip)" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "ez_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl Scott invertido con agarre estrecho\", adaptado de \"Curl de Predicador Inverso\" de wger.de (autores: Franpol, novadani), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl de Predicador Inverso", "sourceUrl": "https://wger.de/es/exercise/913/view-base", "authors": [ "Franpol", "novadani" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "d92c9c56-7172-553c-98b7-5940ef3d403b", "name": "Curl invertido en polea con barra Z", "aliases": [ "Reverse EZ Bar Cable Curls" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "ez_bar", "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl invertido en polea con barra Z\", adaptado de \"Curl Inverso con Barra EZ en Polea\" de wger.de (autores: novadani, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl Inverso con Barra EZ en Polea", "sourceUrl": "https://wger.de/es/exercise/914/view-base", "authors": [ "novadani", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "2c111969-6906-539c-8a33-0b05d59e2197", "name": "Volantes con disco", "aliases": [ "Bus Drivers" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "plate" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Volantes con disco\", adaptado de \"Volante\" de wger.de (autores: novadani, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Volante", "sourceUrl": "https://wger.de/es/exercise/915/view-base", "authors": [ "novadani", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a6ca24d8-e460-53b4-a177-85b71339e536", "name": "Press de hombros en máquina Smith (inclinado)", "aliases": [ "Smith Press" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "smith_machine", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de hombros en máquina Smith (inclinado)\", adaptado de \"Prensa Smith\" de wger.de (autores: bel, novadani), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Prensa Smith", "sourceUrl": "https://wger.de/es/exercise/916/view-base", "authors": [ "bel", "novadani" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "043fc5ee-9284-5b3f-b9d4-7fc4a0ac40b7", "name": "Elevación frontal en polea con barra", "aliases": [ "Straight Bar Cable Front Raise" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "ez_bar", "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación frontal en polea con barra\", adaptado de \"Elevación frontal con cable\" de wger.de (autores: Franpol, novadani), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación frontal con cable", "sourceUrl": "https://wger.de/es/exercise/917/view-base", "authors": [ "Franpol", "novadani" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "ac211b73-c540-5026-a386-8c532608f9ac", "name": "Elevaciones laterales sentado con mancuernas", "aliases": [ "Seated Dumbbell Side Lateral" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevaciones laterales sentado con mancuernas\", adaptado de \"Seated Dumbbell Side Lateral\" de wger.de (autores: novadani), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Seated Dumbbell Side Lateral", "sourceUrl": "https://wger.de/es/exercise/918/view-base", "authors": [ "novadani" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "1874f2a2-5b86-5e98-96d2-ce50c3ea4dbc", "name": "Encogimiento en polea sentado", "aliases": [ "Seated Cable Mid Trap Shrug" ], "description": null, "primaryMuscles": [ "traps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Encogimiento en polea sentado\", adaptado de \"Seated Cable Mid Trap Shrug\" de wger.de (autores: novadani), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Seated Cable Mid Trap Shrug", "sourceUrl": "https://wger.de/es/exercise/922/view-base", "authors": [ "novadani" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "a4b24cd5-03fb-59fe-b9d0-208a00938ebb", "name": "Remo tumbado con mancuernas y encogimiento sentado", "aliases": [ "Lying Dumbbell Row SS Seated Shrug" ], "description": null, "primaryMuscles": [ "lats", "traps" ], "secondaryMuscles": [ "biceps" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo tumbado con mancuernas y encogimiento sentado\", adaptado de \"Lying Dumbbell Row SS Seated Shrug\" de wger.de (autores: novadani), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Lying Dumbbell Row SS Seated Shrug", "sourceUrl": "https://wger.de/es/exercise/923/view-base", "authors": [ "novadani" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "735003dd-c15e-5278-97c9-f6194c467b53", "name": "Press inclinado en máquina Smith", "aliases": [ "Press inclinado en multipower" ], "description": "Coloca un banco bajo la barra de la máquina Smith con una inclinación suave, de 15 a 30 grados.\nTúmbate de modo que la barra quede sobre la parte alta del pecho, desengánchala y sostenla con los brazos extendidos.\nBájala despacio hasta rozar la parte alta del pecho, con las escápulas juntas contra el banco.\nEmpuja hasta extender los brazos sin rebotar la barra.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "smith_machine", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press inclinado en máquina Smith\", adaptado de \"Press Inclinado Ligero en Máquina Smith\" de wger.de (autores: novadani, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press Inclinado Ligero en Máquina Smith", "sourceUrl": "https://wger.de/es/exercise/925/view-base", "authors": [ "novadani", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0081-relaxation.png", "sha256": "8626ce846790f4d3de9064a9510961fbd5e0bca946de57d077c06a92651f7f6a" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0081-tension.png", "sha256": "7729d25ce512778297b8fcbbaf62bdc67e1fe4569307ab63484182d52dc712ca" } ] }, { "id": "1faff002-a668-5122-a7ff-86d46a21e906", "name": "Aperturas en TRX", "aliases": [ "Suspended crossess", "Croci", "Sospensione", "Trx" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [], "equipment": [ "suspension_trainer" ], "bodyArea": "full_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Aperturas en TRX\", adaptado de \"Flexiones en TRX\" de wger.de (autores: cynomops), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexiones en TRX", "sourceUrl": "https://wger.de/es/exercise/927/view-base", "authors": [ "cynomops" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "820aadf9-f023-588d-ade2-fbea4fe80419", "name": "Elevación de brazo y pierna en cuadrupedia", "aliases": [ "Quadriped Arm and Leg Raise" ], "description": null, "primaryMuscles": [ "chest", "shoulders", "traps", "glutes" ], "secondaryMuscles": [ "lats" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Elevación de brazo y pierna en cuadrupedia\", adaptado de \"Elevación de brazo y pierna en cuadrupedia\" de wger.de (autores: utkb, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación de brazo y pierna en cuadrupedia", "sourceUrl": "https://wger.de/es/exercise/957/view-base", "authors": [ "utkb", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "d96dcd07-3e3b-5786-a954-76ed4274625a", "name": "Curl de bíceps en TRX", "aliases": [ "Biceps with TRX" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "suspension_trainer" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Curl de bíceps en TRX\", adaptado de \"Biceps con TRX\" de wger.de (autores: clafal, cynomops), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Biceps con TRX", "sourceUrl": "https://wger.de/es/exercise/958/view-base", "authors": [ "clafal", "cynomops" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6dfbc681-2c68-5a6d-bca1-a538a9426cb0", "name": "Remo en TRX", "aliases": [ "Remo en suspensión" ], "description": "Sujeta las asas del TRX e inclínate hacia atrás con los brazos extendidos y el cuerpo en línea recta.\nJunta las escápulas y tira del pecho hacia las manos.\nBaja despacio hasta extender los brazos.\nLa dificultad se ajusta con la inclinación del cuerpo: cuanto más horizontal, más difícil. Prepara para las dominadas.", "primaryMuscles": [ "lats", "upper_back" ], "secondaryMuscles": [ "biceps" ], "equipment": [ "suspension_trainer" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_pull", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Remo en TRX\", adaptado de \"Remo en TRX\" de wger.de (autores: clafal, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo en TRX", "sourceUrl": "https://wger.de/es/exercise/959/view-base", "authors": [ "clafal", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "85c724ef-56de-5f98-81f1-921109941792", "name": "Swing con kettlebell", "aliases": [ "Kettlebell swing", "Balanceo con pesa rusa" ], "description": "De pie, con los pies algo más abiertos que la cadera y la kettlebell en el suelo, un poco por delante.\nAgárrala con las dos manos, llévala hacia atrás entre las piernas con la cadera atrás y la espalda recta.\nExtiende la cadera con fuerza, apretando los glúteos, para lanzarla hasta la altura del pecho con los brazos relajados.\nDeja que caiga de nuevo entre las piernas y encadena la siguiente repetición. Es una bisagra de cadera, no una sentadilla.", "primaryMuscles": [ "glutes", "hamstrings" ], "secondaryMuscles": [ "shoulders", "forearms", "lower_back", "abs" ], "equipment": [ "kettlebell" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "hinge", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Swing con kettlebell\", adaptado de \"Swing con Kettlebell\" de wger.de (autores: clafal, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Swing con Kettlebell", "sourceUrl": "https://wger.de/es/exercise/960/view-base", "authors": [ "clafal", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "985a7b06-af3d-5cfd-818e-c9992cd4eb36", "name": "Series de 50 m de natación", "aliases": [ "Swimming 50m sprints" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "full_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "distance_time", "isCardio": true, "attribution": { "text": "\"Series de 50 m de natación\", adaptado de \"Piques de 50m en Natación\" de wger.de (autores: abuono, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Piques de 50m en Natación", "sourceUrl": "https://wger.de/es/exercise/961/view-base", "authors": [ "abuono", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "111bb407-1fd3-524c-b986-95cdb1f05222", "name": "Elíptica", "aliases": [], "description": "Sube a la elíptica, agarra los manillares y empieza a mover piernas y brazos a la vez a un ritmo suave.\nAjusta la resistencia y el ritmo a lo que indique tu plan.\nEs un cardio de bajo impacto para las articulaciones.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "shoulders", "hamstrings", "calves" ], "equipment": [ "elliptical" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "locomotion", "level": "beginner", "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Elíptica\", adaptado de \"La Elíptica\" de wger.de (autores: clafal, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "La Elíptica", "sourceUrl": "https://wger.de/es/exercise/962/view-base", "authors": [ "clafal", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "2ac6a06c-6555-5bf5-93fe-9ab37fbf5fd6", "name": "Curl con kettlebell a dos manos", "aliases": [ "Curl with kettlebell two hands" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "kettlebell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl con kettlebell a dos manos\", adaptado de \"Curl con pesa rusa a dos manos\" de wger.de (autores: wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl con pesa rusa a dos manos", "sourceUrl": "https://wger.de/es/exercise/974/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f9122e2f-bfed-5f7b-ba01-13ac12ca64dd", "name": "Curl con kettlebell a una mano", "aliases": [ "One-handed kettlebell curls" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "kettlebell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl con kettlebell a una mano\", adaptado de \"Curl de Bíceps con Kettlebell a una Mano\" de wger.de (autores: clafal, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl de Bíceps con Kettlebell a una Mano", "sourceUrl": "https://wger.de/es/exercise/975/view-base", "authors": [ "clafal", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "13b04f25-e602-5abd-95c0-067a2d8ab2a8", "name": "Crunch en V con balón medicinal", "aliases": [ "Medicine ball booklet crunch" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [], "equipment": [ "medicine_ball" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Crunch en V con balón medicinal\", adaptado de \"Abdominales en V con Balón Medicinal\" de wger.de (autores: clafal, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Abdominales en V con Balón Medicinal", "sourceUrl": "https://wger.de/es/exercise/976/view-base", "authors": [ "clafal", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "ea21d891-a4e0-5702-a453-08ae99ad754a", "name": "Sentadilla al cajón", "aliases": [ "Box squat" ], "description": "Coloca un cajón o un banco detrás de ti, a una altura que te permita llegar al paralelo.\nCon los pies a la anchura de los hombros, baja llevando la cadera atrás hasta sentarte suavemente en el cajón, sin dejarte caer.\nMantén la tensión un instante y sube empujando el suelo.\nAyuda a aprender la profundidad y la técnica de la sentadilla.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "box" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla al cajón\", adaptado de \"Sentadilla al Cajón\" de wger.de (autores: clafal, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla al Cajón", "sourceUrl": "https://wger.de/es/exercise/977/view-base", "authors": [ "clafal", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "48411c98-b023-5679-9663-5eefd0a44d70", "name": "Elevación de rodillas colgado", "aliases": [ "Elevaciones de rodillas en barra", "Knee raises" ], "description": "Cuélgate de una barra con los brazos extendidos y el cuerpo quieto.\nFlexiona las rodillas y súbelas hacia el pecho, redondeando un poco la parte baja de la espalda.\nBájalas despacio sin balancear el cuerpo.", "primaryMuscles": [ "abs", "hip_flexors" ], "secondaryMuscles": [ "forearms", "obliques" ], "equipment": [ "pull_up_bar" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Elevación de rodillas colgado\", adaptado de \"Elevaciones de Rodillas en Barra\" de wger.de (autores: clafal, colundrum), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevaciones de Rodillas en Barra", "sourceUrl": "https://wger.de/es/exercise/978/view-base", "authors": [ "clafal", "colundrum" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "99860e95-71d2-51d2-b170-1f673220c1bc", "name": "Dominadas comando", "aliases": [ "Commando pull-ups" ], "description": null, "primaryMuscles": [ "shoulders", "biceps", "lats", "traps" ], "secondaryMuscles": [], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Dominadas comando\", adaptado de \"Dominadas comando\" de wger.de (autores: clafal, wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Dominadas comando", "sourceUrl": "https://wger.de/es/exercise/980/view-base", "authors": [ "clafal", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "24fa7232-0d8d-59f2-9121-db2ac6514cc7", "name": "Subidas al cajón", "aliases": [ "Step-up", "Subidas al banco" ], "description": "Colócate frente a un cajón, un banco o una silla estable.\nApoya un pie entero encima y sube empujando con esa pierna hasta quedar de pie sobre el cajón.\nBaja con control con la misma pierna que subiste primero.\nAlterna las piernas o termina la serie con una y cambia.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings", "calves" ], "equipment": [ "box" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "lunge", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Subidas al cajón\", adaptado de \"Subida a peldaño\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Subida a peldaño", "sourceUrl": "https://wger.de/es/exercise/981/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0137-relaxation.png", "sha256": "596f7034b6103f4e751f84887d2be6e23b3c2f3e212c1a504139baddee26fb97" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0137-tension.png", "sha256": "14705bc494619888cc68e85852e33618cc50896393e00649100b6bc58591fc68" } ] }, { "id": "d8bb6559-d18e-5453-ac77-18024ee61376", "name": "Skipping", "aliases": [ "Rodillas arriba", "Carrera en el sitio" ], "description": "De pie, corre en el sitio subiendo las rodillas todo lo que te resulte cómodo.\nAlterna las piernas a un ritmo rápido, apoyando la parte delantera del pie y moviendo los brazos.", "primaryMuscles": [ "hip_flexors", "quadriceps" ], "secondaryMuscles": [ "abs", "calves" ], "equipment": [ "bodyweight" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "locomotion", "level": "beginner", "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Skipping\", adaptado de \"Rodillas elevadas\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rodillas elevadas", "sourceUrl": "https://wger.de/es/exercise/983/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5db182ae-aa7f-5003-93ff-eaa48a4cb882", "name": "Zancadas", "aliases": [ "Zancada frontal", "Lunges" ], "description": "De pie, con la espalda recta, da un paso largo hacia delante con una pierna.\nBaja la cadera hasta que la rodilla de atrás casi toque el suelo, con la rodilla de delante sobre el pie.\nEmpuja con la pierna de delante para volver a la posición inicial.\nAlterna las piernas en cada repetición.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "adductors", "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "lunge", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Zancadas\", adaptado de \"Zancadas con peso\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Zancadas con peso", "sourceUrl": "https://wger.de/es/exercise/984/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6b3b691b-1435-5fce-97ce-cc4ede62a5d6", "name": "Flexiones con rotación", "aliases": [ "Push-up rotations", "Push up rotations", "Pushup rotations" ], "description": null, "primaryMuscles": [ "chest", "triceps" ], "secondaryMuscles": [ "shoulders", "obliques" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones con rotación\", adaptado de \"Flexiones a rotación\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexiones a rotación", "sourceUrl": "https://wger.de/es/exercise/985/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6710b92c-5f22-5c94-8e12-5dd6a32a624b", "name": "Sentadilla lateral", "aliases": [ "Side split squats left" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla lateral\", adaptado de \"Sentadilla de lado izquierdo\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel), paolo.dev (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla de lado izquierdo", "sourceUrl": "https://wger.de/es/exercise/986/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)", "paolo.dev (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "378225df-b20c-545f-95fd-8839a9de0b2a", "name": "Sentadilla búlgara", "aliases": [ "Split squat búlgaro" ], "description": "Colócate de espaldas a una silla o un banco, a un paso largo, y apoya el empeine de un pie sobre él.\nBaja flexionando la rodilla de delante hasta que el muslo quede casi paralelo al suelo; ayúdate de los brazos para mantener el equilibrio.\nEmpuja con el pie de delante para subir.\nTermina la serie con una pierna y cambia de lado.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bodyweight", "bench" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "lunge", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla búlgara\", adaptado de \"Sentadilla búlgara izquierda\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel), paolo.dev (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla búlgara izquierda", "sourceUrl": "https://wger.de/es/exercise/988/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)", "paolo.dev (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a88ecaec-9d87-5279-86d7-cb1f504e4be5", "name": "Patada de glúteo en cuadrupedia", "aliases": [ "Kneeling kickbacks" ], "description": null, "primaryMuscles": [ "glutes" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Patada de glúteo en cuadrupedia\", adaptado de \"Patada de rodilla\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel), paolo.dev (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Patada de rodilla", "sourceUrl": "https://wger.de/es/exercise/990/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)", "paolo.dev (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a22c2f4a-5d62-52a3-973f-b51724138ef2", "name": "Sentadilla split", "aliases": [ "Split squats left" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla split\", adaptado de \"Media sentadillas izquierda\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel), paolo.dev (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Media sentadillas izquierda", "sourceUrl": "https://wger.de/es/exercise/991/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)", "paolo.dev (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "772257bf-3e66-53cd-8b18-f3f2daab92c3", "name": "Saltar a la comba", "aliases": [ "Comba", "Saltar la cuerda" ], "description": "Ajusta la comba a tu altura: pisándola en el centro, las asas deben llegar a las axilas.\nCon los pies juntos y las rodillas algo flexionadas, gira la comba con las muñecas, con los codos cerca del cuerpo.\nSalta lo justo para que pase la cuerda, aterrizando sobre la parte delantera de los pies.", "primaryMuscles": [ "calves" ], "secondaryMuscles": [ "shoulders", "forearms", "quadriceps" ], "equipment": [ "jump_rope" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "jump", "level": "beginner", "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Saltar a la comba\", adaptado de \"Saltar la cuerda: saltos básicos\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Saltar la cuerda: saltos básicos", "sourceUrl": "https://wger.de/es/exercise/993/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6c653e0e-582d-5e21-9edf-5fd060f11635", "name": "Círculos de brazos hacia delante", "aliases": [ "Forward arm circles" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Círculos de brazos hacia delante\", adaptado de \"Círculos de brazo\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Círculos de brazo", "sourceUrl": "https://wger.de/es/exercise/994/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "7fbd243f-6984-5f74-8cf8-d10c655c35c9", "name": "Círculos de brazos hacia atrás", "aliases": [ "Backward arm circles" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Círculos de brazos hacia atrás\", adaptado de \"Círculos con los Brazos Hacia Atrás\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Círculos con los Brazos Hacia Atrás", "sourceUrl": "https://wger.de/es/exercise/995/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a003eb7a-61c6-5f1c-9f33-2009b799ddf9", "name": "Escaladores", "aliases": [ "Mountain climbers" ], "description": "Colócate en plancha alta con las manos bajo los hombros y el cuerpo en línea recta.\nLleva una rodilla hacia el pecho y vuelve a estirar la pierna mientras llevas la otra, en un movimiento rápido y alterno.\nMantén la cadera baja y el abdomen firme durante todo el ejercicio.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "shoulders", "hip_flexors", "quadriceps" ], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "beginner", "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Escaladores\", adaptado de \"Montañeros\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Montañeros", "sourceUrl": "https://wger.de/es/exercise/996/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "23fb74bf-3442-5261-9ad6-c95a00e2c0dc", "name": "Burpees de cuatro tiempos", "aliases": [ "4-count burpees" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Burpees de cuatro tiempos\", adaptado de \"Burpees de 4 Tiempos\" de wger.de (autores: Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Burpees de 4 Tiempos", "sourceUrl": "https://wger.de/es/exercise/997/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "108aad7f-a5e8-59d6-8d3d-64384b14d9e0", "name": "Burpees sin flexión", "aliases": [ "No push-up burpees", "No push up burpees", "No pushup burpees" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Burpees sin flexión\", adaptado de \"Burpees sin Flexión\" de wger.de (autores: Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Burpees sin Flexión", "sourceUrl": "https://wger.de/es/exercise/998/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "96c54623-61c4-5d53-a5f8-c24841213090", "name": "Zancadas hacia atrás", "aliases": [ "Zancada inversa", "Reverse lunges" ], "description": "De pie, con los pies a la anchura de la cadera, da un paso largo hacia atrás con una pierna.\nBaja hasta que las dos rodillas formen un ángulo recto y la de atrás casi toque el suelo.\nEmpuja con la pierna de delante para volver a la posición inicial y alterna las piernas.\nEs más amable con las rodillas que la zancada frontal.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "lunge", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Zancadas hacia atrás\", adaptado de \"Arremetidas inversas\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Arremetidas inversas", "sourceUrl": "https://wger.de/es/exercise/999/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6799fb21-da5d-57c9-b962-d8a78342b7ad", "name": "Fondos de tríceps en el suelo", "aliases": [], "description": "Siéntate en el suelo con las rodillas flexionadas y las manos apoyadas detrás de ti, con los dedos hacia delante.\nEleva la cadera del suelo.\nFlexiona los codos hacia atrás bajando el cuerpo y empuja hasta extender los brazos.", "primaryMuscles": [ "triceps" ], "secondaryMuscles": [ "chest", "shoulders" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Fondos de tríceps en el suelo\", adaptado de \"Fondos\" de wger.de (autores: Diego Sanguinetti (imported from Feeel), Gabriel Tandil (imported from Feeel), Luis Alfredo Figueroa Bracamontes (imported from Feeel), Miroslav Mazel (imported from Feeel), mondstern (imported from Feeel)), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Fondos", "sourceUrl": "https://wger.de/es/exercise/1000/view-base", "authors": [ "Diego Sanguinetti (imported from Feeel)", "Gabriel Tandil (imported from Feeel)", "Luis Alfredo Figueroa Bracamontes (imported from Feeel)", "Miroslav Mazel (imported from Feeel)", "mondstern (imported from Feeel)" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "1e71519d-2b65-507c-a843-6aeff6b5b066", "name": "Plancha alta", "aliases": [ "Plancha con brazos extendidos" ], "description": "Colócate en posición de flexión, con las manos bajo los hombros y los brazos extendidos.\nForma una línea recta de la cabeza a los talones con el abdomen y los glúteos firmes.\nMantén la posición el tiempo indicado, respirando con normalidad.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "chest", "shoulders", "obliques" ], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "beginner", "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Plancha alta\", adaptado de \"Plancha Alta\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Plancha Alta", "sourceUrl": "https://wger.de/es/exercise/1001/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "4466a0fc-417e-50d7-b39e-44ec4f1eec51", "name": "Postura del niño", "aliases": [ "Child's pose", "Prayer pose" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Postura del niño\", adaptado de \"Postura del Niño\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Postura del Niño", "sourceUrl": "https://wger.de/es/exercise/1002/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "4095c299-d4eb-5063-a117-f4e1b441cd67", "name": "Peso muerto con kettlebell", "aliases": [ "Peso muerto con pesa rusa" ], "description": "Colócate con los pies a la anchura de la cadera y la kettlebell entre los tobillos.\nLleva la cadera hacia atrás y flexiona un poco las rodillas, con la espalda recta, hasta agarrar el asa con las dos manos.\nPonte de pie empujando el suelo y apretando glúteos y abdomen, con la kettlebell cerca del cuerpo.\nVuelve a bajarla con la misma bisagra de cadera.", "primaryMuscles": [ "glutes", "hamstrings" ], "secondaryMuscles": [ "lower_back", "quadriceps" ], "equipment": [ "kettlebell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "hinge", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto con kettlebell\", adaptado de \"Peso Muerto con Kettlebell\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Peso Muerto con Kettlebell", "sourceUrl": "https://wger.de/es/exercise/1003/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "09e5b3d0-5f7f-5b5c-b34f-f3e2612c017a", "name": "Rotación de hombros hacia delante", "aliases": [ "Forward shoulder rotation" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Rotación de hombros hacia delante\", adaptado de \"Rotación de Hombros Hacia Adelante\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rotación de Hombros Hacia Adelante", "sourceUrl": "https://wger.de/es/exercise/1004/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "c6e3aacd-e573-59ed-906d-20ef4dc82126", "name": "Rotación de hombros hacia atrás", "aliases": [ "Backward shoulder rotation" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Rotación de hombros hacia atrás\", adaptado de \"Rotación de Hombros Hacia Atrás\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rotación de Hombros Hacia Atrás", "sourceUrl": "https://wger.de/es/exercise/1005/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f55ee9a7-09e1-5d7f-9659-2672a3dbbde5", "name": "Retracción cervical", "aliases": [ "Chin tuck" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Retracción cervical\", adaptado de \"Retracción Cervical\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Retracción Cervical", "sourceUrl": "https://wger.de/es/exercise/1006/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "73e69cb3-073a-5c76-b103-f110c0e464d5", "name": "Giros de cabeza", "aliases": [ "Head turns" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Giros de cabeza\", adaptado de \"Rotación de Cabeza\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rotación de Cabeza", "sourceUrl": "https://wger.de/es/exercise/1007/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "d559e7f5-4832-5bd0-89c6-08ca48fa9530", "name": "Estiramiento lateral del cuello", "aliases": [ "Left neck stretch" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento lateral del cuello\", adaptado de \"Estiramiento Lateral Izquierdo de Cuello\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento Lateral Izquierdo de Cuello", "sourceUrl": "https://wger.de/es/exercise/1008/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6df24eda-f6e9-5b7c-a053-3d261aa3254c", "name": "Estiramiento posterior del cuello", "aliases": [ "Back neck stretch" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento posterior del cuello\", adaptado de \"Estiramiento Posterior de Cuello (Nuca)\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento Posterior de Cuello (Nuca)", "sourceUrl": "https://wger.de/es/exercise/1010/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9998ce53-5198-5baa-af88-424d7cf55546", "name": "Estiramiento anterior del cuello", "aliases": [ "Front neck stretch" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento anterior del cuello\", adaptado de \"Estiramiento del cuello frontal\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento del cuello frontal", "sourceUrl": "https://wger.de/es/exercise/1011/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a016063d-765d-5752-9572-73b53eb106b7", "name": "Estiramiento del elevador de la escápula", "aliases": [ "Left levator scapulae stretch" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento del elevador de la escápula\", adaptado de \"Estiramiento del Elevador de la Escápula\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento del Elevador de la Escápula", "sourceUrl": "https://wger.de/es/exercise/1013/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "85623d69-4233-5398-9052-f62a680a7575", "name": "Círculos de cuello", "aliases": [ "Clockwise neck circles" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Círculos de cuello\", adaptado de \"Círculos de Cuello (Sentido Horario)\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Círculos de Cuello (Sentido Horario)", "sourceUrl": "https://wger.de/es/exercise/1015/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "10ff7184-9123-5760-b957-019f32d5f41b", "name": "Medios círculos de cuello", "aliases": [ "Neck half circles" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Medios círculos de cuello\", adaptado de \"Medios Círculos de Cuello (Media Luna)\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Medios Círculos de Cuello (Media Luna)", "sourceUrl": "https://wger.de/es/exercise/1017/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a680e5fe-40b0-564f-b663-3cfbeeb0aeb9", "name": "Inclinaciones laterales de cabeza", "aliases": [ "Head tilts" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Inclinaciones laterales de cabeza\", adaptado de \"Inclinaciones Laterales de Cabeza\" de wger.de (autores: Miroslav Mazel (imported from Feeel), wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Inclinaciones Laterales de Cabeza", "sourceUrl": "https://wger.de/es/exercise/1018/view-base", "authors": [ "Miroslav Mazel (imported from Feeel)", "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "2dfeed46-4064-5375-b5e6-fbce120157c2", "name": "Remo en plancha a una mano", "aliases": [ "Single Arm Plank to Row" ], "description": null, "primaryMuscles": [ "chest", "shoulders", "biceps", "lats", "abs", "obliques" ], "secondaryMuscles": [], "equipment": [ "kettlebell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo en plancha a una mano\", adaptado de \"Remo en Plancha con un Brazo\" de wger.de (autores: wgerjhn), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo en Plancha con un Brazo", "sourceUrl": "https://wger.de/es/exercise/1022/view-base", "authors": [ "wgerjhn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "8ae0e38a-e185-5655-98bc-1c39571ae3ac", "name": "Estiramiento de dorsales en banco", "aliases": [ "Elevated prayer stretch" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento de dorsales en banco\", adaptado de \"Estiramiento de oración elevado\" de wger.de (autores: tinman, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento de oración elevado", "sourceUrl": "https://wger.de/es/exercise/1027/view-base", "authors": [ "tinman", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "af9216dc-6e02-53af-836e-d142b20d23c2", "name": "Rotación torácica en cuadrupedia", "aliases": [ "Quadruped thoracic rotation left" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Rotación torácica en cuadrupedia\", adaptado de \"Rotación torácica en cuadrupedia izquierda\" de wger.de (autores: tinman, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rotación torácica en cuadrupedia izquierda", "sourceUrl": "https://wger.de/es/exercise/1028/view-base", "authors": [ "tinman", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a0d14cab-a15a-5675-a1a3-6e48ef084dff", "name": "Flexiones hindúes", "aliases": [ "Hindu Pushups" ], "description": null, "primaryMuscles": [ "chest", "shoulders" ], "secondaryMuscles": [ "triceps" ], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones hindúes\", adaptado de \"Hindu Pushups\" de wger.de (autores: Imobard), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Hindu Pushups", "sourceUrl": "https://wger.de/es/exercise/1080/view-base", "authors": [ "Imobard" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "14afe060-ebf0-5eff-aa0d-8089beb631e0", "name": "Dislocaciones de hombro con palo", "aliases": [ "Shoulder dislocates" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Dislocaciones de hombro con palo\", adaptado de \"Dislocaciones de hombro\" de wger.de (autores: tinman, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Dislocaciones de hombro", "sourceUrl": "https://wger.de/es/exercise/1081/view-base", "authors": [ "tinman", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "410135ef-e6b9-581e-9ab5-5726bc269978", "name": "Remo inclinado con rotación externa", "aliases": [ "Bent over row to external rotation" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Remo inclinado con rotación externa\", adaptado de \"Remo inclinado con rotación externa\" de wger.de (autores: tinman, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo inclinado con rotación externa", "sourceUrl": "https://wger.de/es/exercise/1082/view-base", "authors": [ "tinman", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "4818a5ad-1303-581c-966b-bd6d5ed471a3", "name": "Elevaciones Y, W y T", "aliases": [ "YWTs" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Elevaciones Y, W y T\", adaptado de \"YWTs\" de wger.de (autores: tinman, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "YWTs", "sourceUrl": "https://wger.de/es/exercise/1083/view-base", "authors": [ "tinman", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "4a92834d-ac71-5f2e-b34b-617a7eeee48b", "name": "Press de suelo con mancuernas", "aliases": [ "Floor press con mancuernas" ], "description": "Túmbate boca arriba en el suelo con las rodillas flexionadas, los pies apoyados y una mancuerna en cada mano.\nEmpuja las mancuernas hasta extender los brazos sobre el pecho.\nBájalas despacio hasta que la parte de atrás de los brazos toque el suelo, cerca del cuerpo.\nHaz una breve pausa y vuelve a empujar.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "dumbbell", "mat" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de suelo con mancuernas\", adaptado de \"Press de suelo con mancuernas\" de wger.de (autores: admin, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press de suelo con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1084/view-base", "authors": [ "admin", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "afe64c3b-ce5c-587f-b829-bc3b80a98ec1", "name": "Flexiones con agarre estrecho", "aliases": [ "Flexiones cerradas" ], "description": "Colócate en plancha alta con las manos casi juntas, bajo los hombros.\nFlexiona los codos pegados al cuerpo y baja despacio el pecho hacia el suelo.\nEmpuja hasta extender los brazos, de forma enérgica.\nBaja cada repetición con calma, sin perder la línea del cuerpo.", "primaryMuscles": [ "chest", "triceps" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones con agarre estrecho\", adaptado de \"Flexiones con agarre estrecho\" de wger.de (autores: philip, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexiones con agarre estrecho", "sourceUrl": "https://wger.de/es/exercise/1086/view-base", "authors": [ "philip", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0188-relaxation.png", "sha256": "1ac10845857194a6cdf36fc4b3f7b52115b727168123a28d39a8795cdfe5d63b" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0188-tension.png", "sha256": "920f57fc5c46a81b278f55b82cd5d1c39e6a31ff0339f8148326008f075abbba" } ] }, { "id": "d0fbc3e4-1464-50fb-9a07-91810cc4132a", "name": "Cargada colgante con mancuernas", "aliases": [ "Hang power clean con mancuernas" ], "description": "De pie, con una mancuerna en cada mano a los lados.\nLleva la cadera atrás hasta bajar las mancuernas a la altura de las rodillas, con la espalda recta.\nExtiende con fuerza la cadera y las rodillas y recibe las mancuernas sobre los hombros con una sentadilla corta.\nPonte de pie, bájalas a los costados y repite.", "primaryMuscles": [ "traps", "glutes", "hamstrings" ], "secondaryMuscles": [ "shoulders", "quadriceps", "calves" ], "equipment": [ "dumbbell" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "hinge", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Cargada colgante con mancuernas\", adaptado de \"Cargada de potencia desde colgado con mancuernas\" de wger.de (autores: philip, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Cargada de potencia desde colgado con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1087/view-base", "authors": [ "philip", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "cc88141e-d955-5489-a038-6509f486259f", "name": "Peso muerto sumo con mancuerna", "aliases": [ "Dumbbell sumo deadlift" ], "description": null, "primaryMuscles": [ "glutes", "hamstrings" ], "secondaryMuscles": [ "traps", "quadriceps" ], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto sumo con mancuerna\", adaptado de \"Peso muerto sumo con mancuerna\" de wger.de (autores: philip, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Peso muerto sumo con mancuerna", "sourceUrl": "https://wger.de/es/exercise/1088/view-base", "authors": [ "philip", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "db5d7934-830a-55c9-a502-afdf324c92eb", "name": "Flexiones en V", "aliases": [ "Vpushup" ], "description": null, "primaryMuscles": [ "chest", "triceps", "abs", "quadriceps" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones en V\", adaptado de \"Vpushup\" de wger.de (autores: clafal), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Vpushup", "sourceUrl": "https://wger.de/es/exercise/1090/view-base", "authors": [ "clafal" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "9cd3e437-aedb-55da-88c1-5d3c8f4f77a1", "name": "Plancha con toques de hombro", "aliases": [ "Plank Shoulder Taps" ], "description": null, "primaryMuscles": [ "shoulders", "abs", "glutes" ], "secondaryMuscles": [ "lats" ], "equipment": [ "mat" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Plancha con toques de hombro\", adaptado de \"Plancha a una mano alterna\" de wger.de (autores: clafal, Franpol), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Plancha a una mano alterna", "sourceUrl": "https://wger.de/es/exercise/1091/view-base", "authors": [ "clafal", "Franpol" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "2d5480dd-3f89-5a97-b880-00a6d54c2326", "name": "Trabajo con saco de boxeo", "aliases": [ "Bag training" ], "description": null, "primaryMuscles": [ "chest", "shoulders", "traps" ], "secondaryMuscles": [ "biceps", "lats", "abs", "obliques", "hamstrings", "calves" ], "equipment": [], "bodyArea": "full_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Trabajo con saco de boxeo\", adaptado de \"Entrenamiento con saco\" de wger.de (autores: clafal, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Entrenamiento con saco", "sourceUrl": "https://wger.de/es/exercise/1092/view-base", "authors": [ "clafal", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "68cd9837-f847-5703-b289-08468f588fc8", "name": "Remoergómetro", "aliases": [ "Máquina de remo", "Remo en máquina de cardio" ], "description": "Siéntate en el remoergómetro con los pies sujetos y agarra el maneral con los brazos estirados.\nEmpuja primero con las piernas, después echa el tronco un poco atrás y termina tirando del maneral hacia el abdomen.\nVuelve en orden inverso: brazos, tronco y, por último, piernas.", "primaryMuscles": [ "lats", "upper_back", "glutes", "quadriceps" ], "secondaryMuscles": [ "biceps", "abs", "hamstrings" ], "equipment": [ "rowing_machine" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "locomotion", "level": "beginner", "defaultTracking": "distance_time", "isCardio": true, "attribution": { "text": "\"Remoergómetro\", adaptado de \"Rowing Machine\" de wger.de (autores: Boertie), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Rowing Machine", "sourceUrl": "https://wger.de/es/exercise/1093/view-base", "authors": [ "Boertie" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "93958189-26db-518d-a4ae-868c09832cce", "name": "Press de pecho sentado en máquina", "aliases": [ "Seated Bench Press" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de pecho sentado en máquina\", adaptado de \"Press Banca Sentado\" de wger.de (autores: colundrum), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press Banca Sentado", "sourceUrl": "https://wger.de/es/exercise/1094/view-base", "authors": [ "colundrum" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "13162412-84ec-51b2-9229-7e9dba0957bf", "name": "Abducción de cadera de pie", "aliases": [ "Abduction while standing" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Abducción de cadera de pie\", adaptado de \"Abducción de pie\" de wger.de (autores: tregga, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Abducción de pie", "sourceUrl": "https://wger.de/es/exercise/1096/view-base", "authors": [ "tregga", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "728f9c1c-8e7a-5637-ab0f-22be27edb727", "name": "Elevaciones posteriores sentado", "aliases": [ "Seated rear delt rise" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevaciones posteriores sentado\", adaptado de \"Seated rear delt rise\" de wger.de (autores: philip), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Seated rear delt rise", "sourceUrl": "https://wger.de/es/exercise/1098/view-base", "authors": [ "philip" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "ccb96d5f-7593-5c9c-9cca-d29cc8c2c4bf", "name": "Sujeción lateral dinámica con kettlebell", "aliases": [ "Dynamic side hold" ], "description": null, "primaryMuscles": [ "obliques" ], "secondaryMuscles": [ "abs" ], "equipment": [ "kettlebell" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sujeción lateral dinámica con kettlebell\", adaptado de \"Sujeción lateral dinámica\" de wger.de (autores: philip, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sujeción lateral dinámica", "sourceUrl": "https://wger.de/es/exercise/1099/view-base", "authors": [ "philip", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "8a70af3f-d36f-5611-8e6d-42d8bc0e36fc", "name": "Lanzamientos de balón a la pared", "aliases": [ "Wall balls" ], "description": null, "primaryMuscles": [ "shoulders", "glutes", "quadriceps" ], "secondaryMuscles": [ "chest", "biceps", "traps", "abs" ], "equipment": [ "medicine_ball" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Lanzamientos de balón a la pared\", adaptado de \"Wall balls\" de wger.de (autores: philip), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Wall balls", "sourceUrl": "https://wger.de/es/exercise/1100/view-base", "authors": [ "philip" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "e76e47a6-95ea-576f-9a73-44fc12b9bf29", "name": "Isometría de tracción horizontal", "aliases": [ "Horizontal traction isometry" ], "description": null, "primaryMuscles": [ "chest", "lats" ], "secondaryMuscles": [ "shoulders", "biceps" ], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Isometría de tracción horizontal\", adaptado de \"Horizontal traction isometry\" de wger.de (autores: clafal), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Horizontal traction isometry", "sourceUrl": "https://wger.de/es/exercise/1101/view-base", "authors": [ "clafal" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "34311d15-e053-5ae3-8ead-2716fa228d0e", "name": "Zancadas alternas hacia atrás", "aliases": [ "Alternate back lunges" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Zancadas alternas hacia atrás\", adaptado de \"Alternate back lunges\" de wger.de (autores: clafal), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Alternate back lunges", "sourceUrl": "https://wger.de/es/exercise/1102/view-base", "authors": [ "clafal" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "0c7be0bf-f7af-5ed6-8328-9be9011af6cb", "name": "Puente caminando", "aliases": [ "Walking bridge" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "shoulders", "biceps", "lats", "glutes" ], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Puente caminando\", adaptado de \"Puente caminante\" de wger.de (autores: clafal, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Puente caminante", "sourceUrl": "https://wger.de/es/exercise/1103/view-base", "authors": [ "clafal", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "439cc1d7-aa23-569e-b8f9-e04f53a1b1f8", "name": "Encogimiento de rodillas sentado", "aliases": [ "Seated Knee Tuck" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques" ], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Encogimiento de rodillas sentado\", adaptado de \"Seated Knee Tuck\" de wger.de (autores: utkb), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Seated Knee Tuck", "sourceUrl": "https://wger.de/es/exercise/1105/view-base", "authors": [ "utkb" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "27a77840-d34c-51cc-b60c-fdf11f9719e3", "name": "Curl concentrado en polea", "aliases": [ "Cable Concentration Curl" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl concentrado en polea\", adaptado de \"Biceps concentrado\" de wger.de (autores: cshep442, Franpol), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Biceps concentrado", "sourceUrl": "https://wger.de/es/exercise/1109/view-base", "authors": [ "cshep442", "Franpol" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a249635d-d20c-5ea5-b4cb-99fdc51910f7", "name": "Flexiones inclinadas", "aliases": [ "Flexiones con manos en banco" ], "description": "Apoya las manos en un banco o una superficie estable, algo más abiertas que los hombros, con el cuerpo en línea recta.\nFlexiona los codos y baja el pecho hacia el banco.\nEmpuja hasta extender los brazos.\nAl tener el tronco elevado, es más fácil que una flexión en el suelo: sirve para aprenderla o para acumular repeticiones.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones inclinadas\", adaptado de \"Flexiones | inclinadas (incline)\" de wger.de (autores: anon1337, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexiones | inclinadas (incline)", "sourceUrl": "https://wger.de/es/exercise/1111/view-base", "authors": [ "anon1337", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f3f49849-91db-5b75-9a1d-83d15e92e223", "name": "Flexiones declinadas", "aliases": [ "Flexiones con pies elevados" ], "description": "Apoya los pies en un banco o un escalón y las manos en el suelo, algo más abiertas que los hombros.\nCon el cuerpo en línea recta de los hombros a los tobillos, flexiona los codos y baja el pecho hacia el suelo.\nEmpuja hasta extender los brazos.\nCuanto más altos los pies, más trabajan los hombros y la parte alta del pecho.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones declinadas\", adaptado de \"Flexiones | declinadas (decline)\" de wger.de (autores: anon1337, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexiones | declinadas (decline)", "sourceUrl": "https://wger.de/es/exercise/1112/view-base", "authors": [ "anon1337", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0075-relaxation.png", "sha256": "89b82ef6659c297690c131bc9b4f21d54a09800c1d664bcd27e8bb31caed618c" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0075-tension.png", "sha256": "ed00723716efffb83d42fde15eefbcaaec7bbfec6a3b32515632e793d621b32a" } ] }, { "id": "e3aa5fcd-b19a-5bfa-a73c-ab6115672ba2", "name": "Flexiones en paralelas bajas", "aliases": [ "Push-Ups | Parallettes" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones en paralelas bajas\", adaptado de \"Flexiones | parallettes\" de wger.de (autores: anon1337, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexiones | parallettes", "sourceUrl": "https://wger.de/es/exercise/1113/view-base", "authors": [ "anon1337", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "301c24cd-fd3d-5de3-bc9a-784efde066d3", "name": "Zancada 3D de calentamiento", "aliases": [ "3D lunge warmup" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "full_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Zancada 3D de calentamiento\", adaptado de \"Zancada 3D de calentamiento\" de wger.de (autores: philip, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Zancada 3D de calentamiento", "sourceUrl": "https://wger.de/es/exercise/1115/view-base", "authors": [ "philip", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "67592335-0a19-50da-ad61-306eaa2dffbe", "name": "Paseo del granjero", "aliases": [ "Farmer's walk", "Farmer's carry" ], "description": "Sujeta una mancuerna o una kettlebell pesada en cada mano, a los lados del cuerpo.\nCamina con pasos cortos, el tronco erguido, los hombros atrás y el abdomen firme.\nRecorre la distancia o el tiempo indicados sin dejar que el peso te incline.", "primaryMuscles": [ "forearms", "traps" ], "secondaryMuscles": [ "abs", "obliques", "glutes" ], "equipment": [ "dumbbell", "kettlebell" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "carry", "level": "beginner", "defaultTracking": "distance", "isCardio": false, "attribution": { "text": "\"Paseo del granjero\", adaptado de \"Dumbbell farmer's carry\" de wger.de (autores: philip), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Dumbbell farmer's carry", "sourceUrl": "https://wger.de/es/exercise/1116/view-base", "authors": [ "philip" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "9aa3d98a-ad63-5b47-82bf-34d5d92fd0b2", "name": "Remo en máquina con agarre estrecho", "aliases": [], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "traps" ], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo en máquina con agarre estrecho\", adaptado de \"Remo maquina agarre estrecho\" de wger.de (autores: Franpol), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Remo maquina agarre estrecho", "sourceUrl": "https://wger.de/es/exercise/1119/view-base", "authors": [ "Franpol" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "062cf0d7-c30d-5fea-bfda-0a6daa8e2114", "name": "Remo en máquina con agarre estrecho supino", "aliases": [], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "traps" ], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo en máquina con agarre estrecho supino\", adaptado de \"Remo maquina agarre estrecho supino\" de wger.de (autores: Franpol), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Remo maquina agarre estrecho supino", "sourceUrl": "https://wger.de/es/exercise/1120/view-base", "authors": [ "Franpol" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "1c19fe95-06c5-51be-b297-0dcb5d078d6c", "name": "Jalón al pecho supino con agarre ancho", "aliases": [ "Wide-grip supinated lat pulldown" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón al pecho supino con agarre ancho\", adaptado de \"Jalón abierto supino\" de wger.de (autores: Franpol, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Jalón abierto supino", "sourceUrl": "https://wger.de/es/exercise/1125/view-base", "authors": [ "Franpol", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "4145d442-ce4e-5087-813d-192142a0e6ff", "name": "Jalón al pecho supino con agarre estrecho", "aliases": [ "Close-grip supinated lat pulldown" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón al pecho supino con agarre estrecho\", adaptado de \"Jalón cerrado supino\" de wger.de (autores: Franpol, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Jalón cerrado supino", "sourceUrl": "https://wger.de/es/exercise/1127/view-base", "authors": [ "Franpol", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0095-relaxation.png", "sha256": "b0abe9189c701f130e197023f77d935d75eca338c83f0a0e4a1b63c5a73569b4" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0095-tension.png", "sha256": "8ef170ef3510d241b4159c9503ff218cf4e108c961d7a17056c45587711832c3" } ] }, { "id": "125ad2a6-58f1-53e4-aaa6-a709244b0dd2", "name": "Patada de glúteo en polea", "aliases": [ "Extensión de cadera en polea", "Kickback en polea" ], "description": "Ajusta una tobillera a la polea baja y colócate de cara a la máquina, sujetándote con las manos.\nCon la espalda recta, lleva la pierna hacia atrás extendiendo la cadera, sin arquear la zona lumbar.\nAprieta el glúteo un instante arriba y vuelve despacio.\nTermina la serie con una pierna y cambia de lado.", "primaryMuscles": [ "glutes" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "cable" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": "hinge", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Patada de glúteo en polea\", adaptado de \"Extensión de glúteos en polea\" de wger.de (autores: Franpol, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Extensión de glúteos en polea", "sourceUrl": "https://wger.de/es/exercise/1131/view-base", "authors": [ "Franpol", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0112-relaxation.png", "sha256": "e20a9e191c662773dc79fea8057ffe1e3cf016aaafc8449a062f2ebd51e5e0eb" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0112-tension.png", "sha256": "5e3108fb3e7da2eeed684bb4a456600cfa16e7e915d79f6c33aa597f171ff37a" } ] }, { "id": "b73722c0-3d69-5251-9824-5e543bc19c3e", "name": "Extensión de glúteo en máquina", "aliases": [ "Machine glute extension" ], "description": null, "primaryMuscles": [ "glutes" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión de glúteo en máquina\", adaptado de \"Extensión de glúteo en máquina\" de wger.de (autores: Franpol, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Extensión de glúteo en máquina", "sourceUrl": "https://wger.de/es/exercise/1132/view-base", "authors": [ "Franpol", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "43b6d69f-9238-5de6-a73c-503d71700518", "name": "Jalón al pecho con agarre neutro", "aliases": [ "Neutral-grip chest pulldown" ], "description": null, "primaryMuscles": [ "chest", "biceps", "lats" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón al pecho con agarre neutro\", adaptado de \"Jalón al pecho con agarre neutro\" de wger.de (autores: Franpol, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Jalón al pecho con agarre neutro", "sourceUrl": "https://wger.de/es/exercise/1136/view-base", "authors": [ "Franpol", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "bb7c6080-03db-5460-935a-7f493a85e756", "name": "Pullover en polea alta", "aliases": [ "High-pulley pullover" ], "description": null, "primaryMuscles": [ "chest", "lats" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pullover en polea alta\", adaptado de \"Pull over en polea alta\" de wger.de (autores: Franpol, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Pull over en polea alta", "sourceUrl": "https://wger.de/es/exercise/1137/view-base", "authors": [ "Franpol", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "67262bbc-98a8-503b-a542-a20b6d6ea911", "name": "Jalón con apoyo en banco inclinado", "aliases": [ "Incline bench pulldown" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón con apoyo en banco inclinado\", adaptado de \"Incline bench pulldown\" de wger.de (autores: Franpol), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Incline bench pulldown", "sourceUrl": "https://wger.de/es/exercise/1138/view-base", "authors": [ "Franpol" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "11d58076-861a-507d-9113-d4c419e67526", "name": "Arabesco", "aliases": [ "Arabesque" ], "description": null, "primaryMuscles": [ "glutes", "hamstrings" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Arabesco\", adaptado de \"Arabesco\" de wger.de (autores: cleen, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Arabesco", "sourceUrl": "https://wger.de/es/exercise/1141/view-base", "authors": [ "cleen", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "061c43d7-f7f6-5961-8c35-f2bd60aea9ae", "name": "Extensión lumbar en máquina", "aliases": [ "Back extensión" ], "description": null, "primaryMuscles": [ "lower_back" ], "secondaryMuscles": [ "glutes" ], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión lumbar en máquina\", adaptado de \"Back extensión\" de wger.de (autores: Franpol), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Back extensión", "sourceUrl": "https://wger.de/es/exercise/1143/view-base", "authors": [ "Franpol" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "21593dc0-b357-5747-bcf8-f755e071a1bd", "name": "Remo inclinado a una mano en polea", "aliases": [ "One Arm Bent Row" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "traps" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo inclinado a una mano en polea\", adaptado de \"One Arm Bent Row\" de wger.de (autores: anto.kreegyr), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "One Arm Bent Row", "sourceUrl": "https://wger.de/es/exercise/1186/view-base", "authors": [ "anto.kreegyr" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "04abbb61-7108-5ec0-97ec-b8a8a0e0f3d0", "name": "Curl alterno con mancuernas", "aliases": [ "Curl de bíceps alterno" ], "description": "De pie, con una mancuerna en cada mano a los lados y las palmas hacia dentro.\nFlexiona un brazo girando la muñeca para que la palma mire hacia arriba, mientras el otro queda extendido.\nBaja despacio y repite con el otro brazo.\nMantén los codos pegados al cuerpo y la espalda quieta.", "primaryMuscles": [ "biceps" ], "secondaryMuscles": [ "forearms" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl alterno con mancuernas\", adaptado de \"Curls de bíceps alternos con mancuerna\" de wger.de (autores: Franpol, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curls de bíceps alternos con mancuerna", "sourceUrl": "https://wger.de/es/exercise/1192/view-base", "authors": [ "Franpol", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0223-relaxation.png", "sha256": "bcc62c8bda8b76507c72c76c153f07145f2debf72ba4978cf3de29df4f876f0b" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0223-tension.png", "sha256": "168ba1da4f1394e58af044333331dc9e5fe910a3a7b498d92f3266ac02120462" } ] }, { "id": "ca2e774e-1a9e-53df-bd94-65c71219be8d", "name": "Giros rusos", "aliases": [ "Russian twist", "Abdominales rusos" ], "description": "Siéntate en el suelo con las rodillas flexionadas, sujeta un disco, una mancuerna o un balón con las dos manos y echa el tronco un poco hacia atrás.\nDespega los pies del suelo si puedes mantener la espalda recta.\nGira el tronco hacia un lado llevando el peso junto a la cadera y luego hacia el otro.\nMuévete con control, sin que el peso tire de ti.", "primaryMuscles": [ "abs", "obliques" ], "secondaryMuscles": [ "hip_flexors" ], "equipment": [ "dumbbell", "plate", "medicine_ball", "mat" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "rotation", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Giros rusos\", adaptado de \"Abdominales rusas\" de wger.de (autores: admin, lion), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Abdominales rusas", "sourceUrl": "https://wger.de/es/exercise/1193/view-base", "authors": [ "admin", "lion" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "3f9c2ea0-c7a5-5345-a974-341b38fd6374", "name": "Press Pallof", "aliases": [ "Pallof press", "Press antirrotación" ], "description": "Coloca la polea a la altura del pecho y ponte de lado a ella, con el maneral sujeto con las dos manos junto al pecho.\nAléjate hasta notar la tensión, con los pies a la anchura de los hombros y las rodillas algo flexionadas.\nExtiende los brazos al frente sin dejar que el cable gire tu tronco y mantén un par de segundos.\nVuelve las manos al pecho y cambia de lado al terminar la serie.", "primaryMuscles": [ "abs", "obliques" ], "secondaryMuscles": [ "shoulders", "glutes" ], "equipment": [ "cable", "resistance_band" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press Pallof\", adaptado de \"Pallof Press\" de wger.de (autores: prevail90, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Pallof Press", "sourceUrl": "https://wger.de/es/exercise/1194/view-base", "authors": [ "prevail90", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "841b34fc-efb1-5165-9ea9-9f845efefe5b", "name": "Desplazamientos laterales con sentadilla", "aliases": [ "Side Slides + Squats" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "glutes", "calves" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Desplazamientos laterales con sentadilla\", adaptado de \"Deslizamientos laterales + sentadillas\" de wger.de (autores: Insight, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Deslizamientos laterales + sentadillas", "sourceUrl": "https://wger.de/es/exercise/1195/view-base", "authors": [ "Insight", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "ae1dec00-b87e-54df-a554-515f749e5b0c", "name": "Remo invertido", "aliases": [ "Dominadas australianas", "Remo con peso corporal" ], "description": "Colócate bajo una barra a la altura de la cadera, agárrala con las manos algo más abiertas que los hombros y deja el cuerpo colgando en línea recta, con los talones en el suelo.\nJunta las escápulas y tira del pecho hacia la barra.\nBaja despacio hasta extender los brazos.\nCuanto más horizontal el cuerpo, más difícil.", "primaryMuscles": [ "lats", "upper_back" ], "secondaryMuscles": [ "biceps" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_pull", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Remo invertido\", adaptado de \"Remo invertido\" de wger.de (autores: Gavru, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo invertido", "sourceUrl": "https://wger.de/es/exercise/1198/view-base", "authors": [ "Gavru", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0086-relaxation.png", "sha256": "fdba440ff5bbb448e5808f8a215f1c2e5e89b94582a87fc65d427758058ecddf" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0086-tension.png", "sha256": "32d867bd912bfef245ddd94008bf6e5be33cb6eac57b9b589513fb722fd9db28" } ] }, { "id": "22c2958d-3308-527f-8215-09bdfe7d92be", "name": "Elevación de punteras", "aliases": [ "Tibialis raises" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Elevación de punteras\", adaptado de \"Elevación tibial anterior\" de wger.de (autores: cynomops, wakanda90), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación tibial anterior", "sourceUrl": "https://wger.de/es/exercise/1200/view-base", "authors": [ "cynomops", "wakanda90" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "c26ae076-fb59-554b-b47e-24ac49b8570f", "name": "Sentadilla dragón", "aliases": [ "Dragon squat" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "glutes", "hamstrings", "calves" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla dragón\", adaptado de \"Dragon squat\" de wger.de (autores: admin, cynomops), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Dragon squat", "sourceUrl": "https://wger.de/es/exercise/1201/view-base", "authors": [ "admin", "cynomops" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "1798ad26-346b-5112-8f7e-c2105a22cec0", "name": "Abducción de cadera tumbado de lado", "aliases": [ "Side Lying Hip Abduction" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Abducción de cadera tumbado de lado\", adaptado de \"Abducción de cadera en decúbito lateral\" de wger.de (autores: wakanda90, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Abducción de cadera en decúbito lateral", "sourceUrl": "https://wger.de/es/exercise/1202/view-base", "authors": [ "wakanda90", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "fd3ba680-1a1e-5a1b-b9b2-46c6859f57b1", "name": "Curl de muñeca con mancuernas", "aliases": [], "description": "Siéntate en un banco con una mancuerna en cada mano, las palmas hacia arriba y los antebrazos apoyados en los muslos.\nDeja bajar las mancuernas flexionando las muñecas y súbelas flexionándolas hacia ti.\nBaja despacio.", "primaryMuscles": [ "forearms" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl de muñeca con mancuernas\", adaptado de \"Curl de muñeca con mancuernas\" de wger.de (autores: wakanda90, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl de muñeca con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1205/view-base", "authors": [ "wakanda90", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6b8083d2-db4b-5dd7-a86e-b544601206f6", "name": "Patada de escorpión", "aliases": [ "Scorpion Kick" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Patada de escorpión\", adaptado de \"Patada de escorpión\" de wger.de (autores: lxmx, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Patada de escorpión", "sourceUrl": "https://wger.de/es/exercise/1207/view-base", "authors": [ "lxmx", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "91bd792b-fb47-5583-bf8b-f7603361d7d0", "name": "Sentadilla prisionero", "aliases": [ "Prisoner Squat" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla prisionero\", adaptado de \"Sentadilla del prisionero\" de wger.de (autores: lxmx, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla del prisionero", "sourceUrl": "https://wger.de/es/exercise/1208/view-base", "authors": [ "lxmx", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b2877b2e-844b-510b-96cd-7637dfc4d58b", "name": "Flexión a tres apoyos", "aliases": [ "Shoulder width three-point push-up" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps", "abs" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexión a tres apoyos\", adaptado de \"Flexión a tres puntos al ancho de los hombros\" de wger.de (autores: lxmx, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexión a tres puntos al ancho de los hombros", "sourceUrl": "https://wger.de/es/exercise/1209/view-base", "authors": [ "lxmx", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "e76c027e-2b42-5de9-bc63-30c3a631c8de", "name": "Paracaidista con brazos en T", "aliases": [ "Skydiver with arms in T-position" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Paracaidista con brazos en T\", adaptado de \"Paracaidista con brazos en posición de T\" de wger.de (autores: lxmx, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Paracaidista con brazos en posición de T", "sourceUrl": "https://wger.de/es/exercise/1210/view-base", "authors": [ "lxmx", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6b6ed477-b134-5070-9a5a-951cb7bfded1", "name": "Front lever agrupado", "aliases": [ "Front lever tuck" ], "description": null, "primaryMuscles": [ "shoulders", "biceps", "lats" ], "secondaryMuscles": [ "triceps" ], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Front lever agrupado\", adaptado de \"Front lever agrupado\" de wger.de (autores: clafal, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Front lever agrupado", "sourceUrl": "https://wger.de/es/exercise/1214/view-base", "authors": [ "clafal", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "ba3ce80f-bf8e-5732-a5b6-e88117b181d8", "name": "Ángel de nieve invertido", "aliases": [ "Reverse Snow Angel" ], "description": null, "primaryMuscles": [ "traps" ], "secondaryMuscles": [ "shoulders", "abs", "obliques", "glutes", "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Ángel de nieve invertido\", adaptado de \"Ángel de nieve invertido\" de wger.de (autores: mike6426, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Ángel de nieve invertido", "sourceUrl": "https://wger.de/es/exercise/1215/view-base", "authors": [ "mike6426", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "99fff9c5-f264-5a2b-80f7-209171c31545", "name": "Tirones de activación en multipresa", "aliases": [ "Recruitment Pulls" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Tirones de activación en multipresa\", adaptado de \"Recruitment Pulls\" de wger.de (autores: wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Recruitment Pulls", "sourceUrl": "https://wger.de/es/exercise/1216/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9f15ce6c-15e2-5d9f-8c80-b145fd8dc89c", "name": "Flexiones sobre los dedos", "aliases": [ "Finger Pushup", "Flexão de dedo" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps", "abs" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones sobre los dedos\", adaptado de \"Flexión sobre los dedos\" de wger.de (autores: wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexión sobre los dedos", "sourceUrl": "https://wger.de/es/exercise/1217/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "90280765-6853-573a-95e3-c0e092636ba2", "name": "Flexiones con rodillas apoyadas", "aliases": [ "Flexiones de rodillas" ], "description": "Arrodíllate en el suelo y apoya las manos algo más abiertas que los hombros, justo debajo de ellos.\nForma una línea recta de la cabeza a las rodillas, con el abdomen firme.\nFlexiona los codos y baja el pecho hacia el suelo, manteniendo las rodillas apoyadas.\nEmpuja hasta extender los brazos.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones con rodillas apoyadas\", adaptado de \"Flexiones de rodillas\" de wger.de (autores: PaukOne, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexiones de rodillas", "sourceUrl": "https://wger.de/es/exercise/1218/view-base", "authors": [ "PaukOne", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "06284600-ad93-5035-b33f-2dbb5a995272", "name": "Palmadas por encima de la cabeza", "aliases": [ "Claps over the head" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Palmadas por encima de la cabeza\", adaptado de \"Claps over the head\" de wger.de (autores: Lynn_McIntyre), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Claps over the head", "sourceUrl": "https://wger.de/es/exercise/1223/view-base", "authors": [ "Lynn_McIntyre" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "1bfeec0a-1a1c-5f03-a094-705a673feaca", "name": "Curl arrastrado con mancuernas", "aliases": [ "Dumbbell drag curls" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl arrastrado con mancuernas\", adaptado de \"Drag curls con mancuernas\" de wger.de (autores: Lynn_McIntyre, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Drag curls con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1224/view-base", "authors": [ "Lynn_McIntyre", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a3781531-8b01-548d-a794-973d895cd535", "name": "Curl de bíceps abierto con mancuernas", "aliases": [ "Dumbbell wide bicep curls" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl de bíceps abierto con mancuernas\", adaptado de \"Curls de bíceps abiertos con mancuernas\" de wger.de (autores: Lynn_McIntyre, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curls de bíceps abiertos con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1225/view-base", "authors": [ "Lynn_McIntyre", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "d27a8e99-1125-5d84-a9ae-17b261aac914", "name": "Curl de bíceps con press de hombros", "aliases": [ "Dumbbell bicep curl to press" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl de bíceps con press de hombros\", adaptado de \"Curl de bíceps con press de hombros con mancuernas\" de wger.de (autores: Lynn_McIntyre, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl de bíceps con press de hombros con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1226/view-base", "authors": [ "Lynn_McIntyre", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "148e35d8-0d8d-51be-88fa-63124e2166bb", "name": "Remo con mancuernas para deltoides posterior", "aliases": [ "Dumbbell rear delt row" ], "description": null, "primaryMuscles": [ "shoulders", "biceps", "traps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo con mancuernas para deltoides posterior\", adaptado de \"Remo para deltoides posterior con mancuernas\" de wger.de (autores: Lynn_McIntyre, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo para deltoides posterior con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1227/view-base", "authors": [ "Lynn_McIntyre", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0024-relaxation.png", "sha256": "40119e045b3cb814bd14bf01a77389ae81f05c98e07a564e3b2919bbf7321c7b" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0024-tension.png", "sha256": "a41946b487bc30f87c7b1a40863507eb84620cd462f9eabb3fb7c26c9182d2c6" } ] }, { "id": "c53fb39a-5d29-58a3-93be-9af427e739f6", "name": "Press de banca cerrado con mancuernas", "aliases": [ "Dumbbell close grip bench press" ], "description": null, "primaryMuscles": [ "chest", "triceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca cerrado con mancuernas\", adaptado de \"Press de banca con agarre cerrado con mancuernas\" de wger.de (autores: Lynn_McIntyre, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press de banca con agarre cerrado con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1228/view-base", "authors": [ "Lynn_McIntyre", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "4ba521d9-5fcf-5705-879a-7806965d4002", "name": "Estiramiento de tríceps", "aliases": [ "Triceps stretch left" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento de tríceps\", adaptado de \"Estiramiento de tríceps izquierdo\" de wger.de (autores: Lynn_McIntyre, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento de tríceps izquierdo", "sourceUrl": "https://wger.de/es/exercise/1230/view-base", "authors": [ "Lynn_McIntyre", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "908e5e99-b752-5727-832d-32df0ad84a57", "name": "Estiramiento de bíceps de pie", "aliases": [ "Standing biceps stretch left" ], "description": null, "primaryMuscles": [ "chest", "shoulders", "biceps" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento de bíceps de pie\", adaptado de \"Estiramiento de bíceps de pie izquierdo\" de wger.de (autores: Lynn_McIntyre, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento de bíceps de pie izquierdo", "sourceUrl": "https://wger.de/es/exercise/1232/view-base", "authors": [ "Lynn_McIntyre", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f0715bad-bf7d-5ed2-91cd-cc128a7b8373", "name": "Hip thrust a una pierna con mancuerna", "aliases": [ "Dumbbell Single-leg Hip Thrust" ], "description": null, "primaryMuscles": [ "glutes" ], "secondaryMuscles": [ "quadriceps", "hamstrings" ], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Hip thrust a una pierna con mancuerna\", adaptado de \"Empuje de cadera a una pierna con mancuerna\" de wger.de (autores: carlos3c, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Empuje de cadera a una pierna con mancuerna", "sourceUrl": "https://wger.de/es/exercise/1234/view-base", "authors": [ "carlos3c", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "ce8b045c-0bf2-5947-8280-d47e30e91d7c", "name": "Postura del cuervo", "aliases": [ "Frog stand" ], "description": null, "primaryMuscles": [ "shoulders", "biceps", "abs" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Postura del cuervo\", adaptado de \"Postura de la rana\" de wger.de (autores: clafal, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Postura de la rana", "sourceUrl": "https://wger.de/es/exercise/1238/view-base", "authors": [ "clafal", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b8dedd1a-669d-598d-b3cb-46ac188cdbee", "name": "Estiramiento de gemelos de pie", "aliases": [ "Standing Calf Stretch" ], "description": null, "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento de gemelos de pie\", adaptado de \"Estiramiento de gemelos de pie\" de wger.de (autores: erikocobra, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento de gemelos de pie", "sourceUrl": "https://wger.de/es/exercise/1239/view-base", "authors": [ "erikocobra", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "cc6714c8-ccde-54ed-8dc0-ee76a4fd52db", "name": "Estiramiento del sóleo de pie", "aliases": [ "Standing Soleus Stretch" ], "description": null, "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento del sóleo de pie\", adaptado de \"Standing Soleus Stretch\" de wger.de (autores: erikocobra), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Standing Soleus Stretch", "sourceUrl": "https://wger.de/es/exercise/1240/view-base", "authors": [ "erikocobra" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "a1f010c9-174d-56db-893b-428e803c34cf", "name": "Flexión dorsal de tobillo con banda", "aliases": [ "Exercise Band Dorsiflexion" ], "description": null, "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "resistance_band" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexión dorsal de tobillo con banda\", adaptado de \"Exercise Band Dorsiflexion\" de wger.de (autores: erikocobra), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Exercise Band Dorsiflexion", "sourceUrl": "https://wger.de/es/exercise/1241/view-base", "authors": [ "erikocobra" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "5f99c69b-d68a-5a25-ae0e-2ddccb943f6d", "name": "Flexión plantar con banda elástica", "aliases": [ "Exercise Band Plantarflexion" ], "description": null, "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "resistance_band" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexión plantar con banda elástica\", adaptado de \"Flexión plantar con banda elástica\" de wger.de (autores: erikocobra, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexión plantar con banda elástica", "sourceUrl": "https://wger.de/es/exercise/1242/view-base", "authors": [ "erikocobra", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "c6fd1d31-2a6c-5d23-9978-451b0e729c75", "name": "Elevación de talones", "aliases": [ "Elevación de gemelos con peso corporal" ], "description": "De pie, con los pies a la anchura de la cadera, sube sobre la punta de los pies todo lo que puedas.\nMantén un instante arriba y baja despacio hasta apoyar los talones.\nHazlo en el borde de un escalón para ganar recorrido, o con una mancuerna en cada mano para añadir carga.", "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Elevación de talones\", adaptado de \"Elevación de talones a dos piernas\" de wger.de (autores: erikocobra, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación de talones a dos piernas", "sourceUrl": "https://wger.de/es/exercise/1243/view-base", "authors": [ "erikocobra", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "21d0345a-82e4-5675-8a97-4b700c8d4661", "name": "Gato-vaca", "aliases": [ "Yoga exercise: Cow-cat" ], "description": null, "primaryMuscles": [ "shoulders", "lats", "traps" ], "secondaryMuscles": [ "abs", "obliques" ], "equipment": [ "mat" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Gato-vaca\", adaptado de \"Gato-Vaca (movilidad espinal)\" de wger.de (autores: admin, damnlost), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Gato-Vaca (movilidad espinal)", "sourceUrl": "https://wger.de/es/exercise/1244/view-base", "authors": [ "admin", "damnlost" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "8ae72b94-5851-59d9-b687-d3387864d532", "name": "Front lever", "aliases": [], "description": null, "primaryMuscles": [ "lats", "abs" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Front lever\", adaptado de \"Front Lever\" de wger.de (autores: clafal), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Front Lever", "sourceUrl": "https://wger.de/es/exercise/1245/view-base", "authors": [ "clafal" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "70fdc849-2199-578f-9efb-3e6e7fb27d3b", "name": "Rollout en TRX", "aliases": [ "TRX roll out" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "chest", "obliques" ], "equipment": [ "suspension_trainer" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Rollout en TRX\", adaptado de \"TRX roll out\" de wger.de (autores: admin, cynomops), CC BY-SA 4.0. 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Traducido y modificado por Kluva.", "sourceTitle": "One armed push-ups", "sourceUrl": "https://wger.de/es/exercise/1293/view-base", "authors": [ "clafal" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "6c24ca50-2600-5f28-bff5-67b951e76e94", "name": "Curl femoral a una pierna en el suelo", "aliases": [ "Single-leg hamstring curl" ], "description": null, "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [ "glutes" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Curl femoral a una pierna en el suelo\", adaptado de \"Single-leg hamstring curl\" de wger.de (autores: clafal), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Single-leg hamstring curl", "sourceUrl": "https://wger.de/es/exercise/1294/view-base", "authors": [ "clafal" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "d1d5e00e-a8b7-5c00-b9d4-f2393ca29065", "name": "Cruce de poleas desde abajo", "aliases": [ "Low-Cable Cross-Over - NB" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Cruce de poleas desde abajo\", adaptado de \"Cruce de poleas bajas\" de wger.de (autores: JackSparrow, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Cruce de poleas bajas", "sourceUrl": "https://wger.de/es/exercise/1296/view-base", "authors": [ "JackSparrow", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "cc7514b2-921b-513e-9e6d-a801f9e666ef", "name": "Extensión de tríceps cruzada en polea alta", "aliases": [ "High-Cable Cross Tricep Extention - NB" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión de tríceps cruzada en polea alta\", adaptado de \"Extensión de tríceps cruzada en polea alta\" de wger.de (autores: JackSparrow, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Extensión de tríceps cruzada en polea alta", "sourceUrl": "https://wger.de/es/exercise/1298/view-base", "authors": [ "JackSparrow", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "4c5eaa8d-a933-5b0f-814a-6f4ff9f24eb6", "name": "Press JM", "aliases": [ "JM press" ], "description": "Túmbate en un banco plano con la barra sobre el pecho y un agarre algo más estrecho que en el press de banca.\nBaja la barra hacia la parte alta del pecho o la barbilla flexionando sobre todo los codos, que se adelantan un poco.\nEmpuja con los tríceps hasta extender los brazos.\nEs un híbrido entre el press cerrado y el press francés.", "primaryMuscles": [ "triceps" ], "secondaryMuscles": [ "chest", "shoulders" ], "equipment": [ "barbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": null, "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press JM\", adaptado de \"JM Press\" de wger.de (autores: Epiphany8424, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "JM Press", "sourceUrl": "https://wger.de/es/exercise/1302/view-base", "authors": [ "Epiphany8424", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0175-relaxation.png", "sha256": "518d4f87a36283d4e174cf0d9e729a5f634b45dd5a916a2470dff0ee345681fa" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0175-tension.png", "sha256": "9fec085184a90a0461a24512ec45a873b32237cbd068fc7acb69dac9e028e06d" } ] }, { "id": "0fc67e90-c630-53dd-970f-f42b57ad8b6f", "name": "Remo Helms", "aliases": [ "Helms Row" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "traps" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo Helms\", adaptado de \"Remo Helms\" de wger.de (autores: carlos3c, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo Helms", "sourceUrl": "https://wger.de/es/exercise/1303/view-base", "authors": [ "carlos3c", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "143c30a3-4886-58de-a798-c73c101311e5", "name": "Remo Meadows", "aliases": [ "Meadows Row" ], "description": null, "primaryMuscles": [ "lats", "traps" ], "secondaryMuscles": [ "biceps", "abs" ], "equipment": [ "barbell", "landmine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo Meadows\", adaptado de \"Remo Meadows\" de wger.de (autores: carlos3c, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo Meadows", "sourceUrl": "https://wger.de/es/exercise/1304/view-base", "authors": [ "carlos3c", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9870b58a-9d96-51e0-9256-0cf6d6f8c4b3", "name": "Sentadilla con peso corporal", "aliases": [ "Bodyweight Squat HD" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "abs", "obliques", "glutes", "calves" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla con peso corporal\", adaptado de \"Bodyweight Squat HD\" de wger.de (autores: admin, hektkaso), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Bodyweight Squat HD", "sourceUrl": "https://wger.de/es/exercise/1312/view-base", "authors": [ "admin", "hektkaso" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f51351a4-00b4-5c5b-8e8e-52b6b699e542", "name": "Skipping con salto", "aliases": [ "High Knee Skips HD" ], "description": null, "primaryMuscles": [ "abs", "obliques" ], "secondaryMuscles": [ "biceps", "triceps", "glutes", "quadriceps" ], "equipment": [ "bodyweight" ], "bodyArea": "full_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Skipping con salto\", adaptado de \"Saltos Altos De Rodilla HD\" de wger.de (autores: hektkaso), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Saltos Altos De Rodilla HD", "sourceUrl": "https://wger.de/es/exercise/1318/view-base", "authors": [ "hektkaso" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "787d4a4a-4a9e-5cc2-bb42-e5d1b6cb03d0", "name": "Impulso lateral", "aliases": [ "Lateral Push Off" ], "description": null, "primaryMuscles": [ "calves" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Impulso lateral\", adaptado de \"Lateral Push Off\" de wger.de (autores: cleen), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Lateral Push Off", "sourceUrl": "https://wger.de/es/exercise/1325/view-base", "authors": [ "cleen" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "2dabfbda-35bc-58ba-aed1-75abb0538b27", "name": "Curl de muñeca con mancuernas en supinación", "aliases": [ "Forearm Curls (underhand grip)" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl de muñeca con mancuernas en supinación\", adaptado de \"Forearm Curls (underhand grip)\" de wger.de (autores: Anastasious), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Forearm Curls (underhand grip)", "sourceUrl": "https://wger.de/es/exercise/1333/view-base", "authors": [ "Anastasious" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "b72c84a0-c2a0-5b57-9528-a9732cd68432", "name": "Elevación de hombros con mancuernas", "aliases": [ "Shoulder Raise (Dumbbell)" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación de hombros con mancuernas\", adaptado de \"Elevación de hombros (mancuerna)\" de wger.de (autores: Anastasious, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación de hombros (mancuerna)", "sourceUrl": "https://wger.de/es/exercise/1338/view-base", "authors": [ "Anastasious", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b98bd65b-7c57-5790-a610-fd0e0bbab79e", "name": "Press hex con mancuernas", "aliases": [ "Dumbbell Hex Press" ], "description": null, "primaryMuscles": [ "chest", "triceps" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press hex con mancuernas\", adaptado de \"Press hex con mancuernas\" de wger.de (autores: Anastasious, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press hex con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1353/view-base", "authors": [ "Anastasious", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "78352d09-8b79-57c6-9147-a705ee16fa12", "name": "Cargada y press con dos kettlebells", "aliases": [ "Double Kettlebell Clean and Press" ], "description": null, "primaryMuscles": [ "shoulders", "biceps", "triceps", "traps", "quadriceps" ], "secondaryMuscles": [ "lats", "abs", "glutes", "hamstrings" ], "equipment": [ "kettlebell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Cargada y press con dos kettlebells\", adaptado de \"Clean and press con doble kettlebell\" de wger.de (autores: m4k3r, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Clean and press con doble kettlebell", "sourceUrl": "https://wger.de/es/exercise/1360/view-base", "authors": [ "m4k3r", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a60cefdb-8cd6-5438-b0fd-bd7eb9695ada", "name": "Sentadilla frontal con dos kettlebells", "aliases": [ "Double Kettlebell Front Squat" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "abs", "hamstrings", "calves" ], "equipment": [ "kettlebell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla frontal con dos kettlebells\", adaptado de \"Double Kettlebell Front Squat\" de wger.de (autores: m4k3r), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Double Kettlebell Front Squat", "sourceUrl": "https://wger.de/es/exercise/1361/view-base", "authors": [ "m4k3r" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "f0483949-d58e-5644-81ba-e8e13b7e0ae9", "name": "Sentadilla split con mancuernas", "aliases": [ "Dumbbell Split Squat" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings", "calves" ], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla split con mancuernas\", adaptado de \"Dumbbell Split Squat\" de wger.de (autores: Anastasious), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Dumbbell Split Squat", "sourceUrl": "https://wger.de/es/exercise/1366/view-base", "authors": [ "Anastasious" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "cce31548-9441-527d-9003-29b70cc1b483", "name": "Peso muerto con mancuernas", "aliases": [ "Dumbbell Deadlift" ], "description": null, "primaryMuscles": [ "glutes", "hamstrings" ], "secondaryMuscles": [ "traps", "quadriceps" ], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto con mancuernas\", adaptado de \"Dumbbell Deadlift\" de wger.de (autores: Anastasious), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Dumbbell Deadlift", "sourceUrl": "https://wger.de/es/exercise/1370/view-base", "authors": [ "Anastasious" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0107-relaxation.png", "sha256": "3c4c83c1033642c78926962a25a64bc27bf18b9a49e2a75eb85e5ec9812fb512" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0107-tension.png", "sha256": "2324de0b106ac95b6401b2fe6945a8235afd14436ef3f1fe7f622241b4f5a7d6" } ] }, { "id": "1a7ca70a-7584-5f25-bd07-2b60df19146b", "name": "Fondos de tríceps asistidos", "aliases": [ "Triceps Dips (Assisted)" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [ "chest" ], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Fondos de tríceps asistidos\", adaptado de \"Triceps Dips (Assisted)\" de wger.de (autores: matpn), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Triceps Dips (Assisted)", "sourceUrl": "https://wger.de/es/exercise/1372/view-base", "authors": [ "matpn" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0171-relaxation.png", "sha256": "0581d3f3c8af5de6caa9f44424f0ebc4f106c59881ec5ebb41a40dcb728008df" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0171-tension.png", "sha256": "2583795054cd061bd1992ea5ea8f65d169249897077ba9248de6aa667e7e12de" } ] }, { "id": "31bd22e7-896d-5ccb-a775-ff4bcfdfae83", "name": "Saltos al cajón", "aliases": [ "Box jumps" ], "description": "De pie frente a un cajón estable, con los pies a la anchura de la cadera.\nFlexiona cadera y rodillas, balancea los brazos y salta al cajón, aterrizando suave con los dos pies.\nEstírate arriba y baja caminando, sin saltar hacia atrás.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings", "calves" ], "equipment": [ "box" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "jump", "level": "intermediate", "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Saltos al cajón\", adaptado de \"Box jumps\" de wger.de (autores: tekknokrat@gmx.de), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Box jumps", "sourceUrl": "https://wger.de/es/exercise/1373/view-base", "authors": [ "tekknokrat@gmx.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "27c2b624-af6a-523f-87c7-53b64d4267df", "name": "Rotación de tronco en máquina", "aliases": [ "Rotary Torso Machine" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Rotación de tronco en máquina\", adaptado de \"Rotary Torso Machine\" de wger.de (autores: 6LXBO), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Rotary Torso Machine", "sourceUrl": "https://wger.de/es/exercise/1374/view-base", "authors": [ "6LXBO" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "282ab1f9-8b8f-5e31-bb06-bb103942d1ab", "name": "Bicicleta reclinada", "aliases": [], "description": "Siéntate en la bicicleta reclinada con la espalda apoyada y ajusta la distancia de modo que la pierna quede casi estirada.\nPedalea al ritmo y con la resistencia que indique tu plan.\nAl tener la espalda apoyada, es un cardio cómodo y de bajo impacto.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings", "calves" ], "equipment": [ "stationary_bike" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "locomotion", "level": "beginner", "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Bicicleta reclinada\", adaptado de \"Recumbent Bike\" de wger.de (autores: pera_perkan), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Recumbent Bike", "sourceUrl": "https://wger.de/es/exercise/1376/view-base", "authors": [ "pera_perkan" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "411e20dd-d036-5be8-9245-11f783d08355", "name": "Giro de tronco", "aliases": [ "Torso Twist" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Giro de tronco\", adaptado de \"Giro de torso\" de wger.de (autores: brucem, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Giro de torso", "sourceUrl": "https://wger.de/es/exercise/1377/view-base", "authors": [ "brucem", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "3a2d52e4-3ddb-5360-9dae-b76793cf17cc", "name": "Elevación lateral en polea a una mano", "aliases": [ "Elevación lateral en polea" ], "description": "Colócate de lado junto a la polea baja y agarra el maneral con la mano más alejada, con el cable por delante del cuerpo.\nCon el codo ligeramente flexionado, eleva el brazo hacia el lado hasta la altura del hombro.\nBaja despacio y cambia de lado al terminar la serie.\nLa polea mantiene la tensión durante todo el recorrido.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación lateral en polea a una mano\", adaptado de \"Elevaciones laterales en polea (a un brazo)\" de wger.de (autores: carlos3c, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevaciones laterales en polea (a un brazo)", "sourceUrl": "https://wger.de/es/exercise/1378/view-base", "authors": [ "carlos3c", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "3f866d3f-e08b-5103-bec2-6013d29ebb58", "name": "Aperturas con banda elástica", "aliases": [ "Band pull-apart" ], "description": "Sujeta la banda con los brazos extendidos delante de ti, a la altura de los hombros, y los codos apenas flexionados.\nSepara la banda abriendo los brazos hasta que toque o casi toque el pecho, juntando las escápulas.\nVuelve despacio a la posición inicial sin perder la tensión.", "primaryMuscles": [ "shoulders", "upper_back" ], "secondaryMuscles": [ "traps" ], "equipment": [ "resistance_band" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": "horizontal_pull", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Aperturas con banda elástica\", adaptado de \"Aperturas con banda elástica\" de wger.de (autores: schwolfar, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Aperturas con banda elástica", "sourceUrl": "https://wger.de/es/exercise/1380/view-base", "authors": [ "schwolfar", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "21134ed8-dedf-5211-acff-fa3affba4288", "name": "Pullover en máquina", "aliases": [ "Pullover Machine" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "chest", "triceps" ], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pullover en máquina\", adaptado de \"Pullover Machine\" de wger.de (autores: Paul@Chemistry), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Pullover Machine", "sourceUrl": "https://wger.de/es/exercise/1384/view-base", "authors": [ "Paul@Chemistry" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "9afb7f92-c148-5600-9377-bb2216ef5c94", "name": "Patadas de isquiotibiales", "aliases": [ "Hamstring Kicks" ], "description": null, "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [ "glutes" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Patadas de isquiotibiales\", adaptado de \"Patadas de isquiotibiales\" de wger.de (autores: captive0592, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Patadas de isquiotibiales", "sourceUrl": "https://wger.de/es/exercise/1387/view-base", "authors": [ "captive0592", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9c09d9e5-e2bf-5bf7-91a4-ad40ae1e85eb", "name": "Peso muerto rumano a una pierna sin peso", "aliases": [ "Single Leg RDL", "Single Leg Romanian Deadlift" ], "description": null, "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [ "glutes" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Peso muerto rumano a una pierna sin peso\", adaptado de \"Peso muerto rumano a una pierna\" de wger.de (autores: admin, captive0592, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Peso muerto rumano a una pierna", "sourceUrl": "https://wger.de/es/exercise/1388/view-base", "authors": [ "admin", "captive0592", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "d6614eb6-c099-5844-beec-c16050ae7939", "name": "Tocarse las puntas de los pies", "aliases": [ "Toe Touch", "Standing Forward Bend" ], "description": null, "primaryMuscles": [ "glutes", "hamstrings" ], "secondaryMuscles": [ "calves" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Tocarse las puntas de los pies\", adaptado de \"Tocar los dedos del pie\" de wger.de (autores: captive0592, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Tocar los dedos del pie", "sourceUrl": "https://wger.de/es/exercise/1390/view-base", "authors": [ "captive0592", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a3af710d-7193-5509-b53b-413537f510eb", "name": "Paseo del elefante", "aliases": [ "Elephant Walks", "Walking Hamstring Stretch" ], "description": null, "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [ "calves" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Paseo del elefante\", adaptado de \"Caminata del elefante\" de wger.de (autores: captive0592, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Caminata del elefante", "sourceUrl": "https://wger.de/es/exercise/1391/view-base", "authors": [ "captive0592", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "84227f1d-f4be-5c3e-b669-580ae4abbba9", "name": "Buenos días", "aliases": [ "Good morning" ], "description": "De pie, con los pies algo más separados que los hombros y las manos en la cadera o tras la cabeza.\nCon las rodillas ligeramente flexionadas, lleva la cadera hacia atrás e inclina el torso con la espalda recta.\nBaja hasta notar el estiramiento de los isquiotibiales y vuelve a subir empujando la cadera hacia delante.\nCon barra sobre la espalda, el movimiento es el mismo: empieza con poco peso.", "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [ "lower_back", "glutes" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "hinge", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Buenos días\", adaptado de \"Good Morning\" de wger.de (autores: captive0592, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Good Morning", "sourceUrl": "https://wger.de/es/exercise/1392/view-base", "authors": [ "captive0592", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0101-relaxation.png", "sha256": "0c31dd4b99a0df9fa654ceca101262848b67075dd33a5474b3cd90503a03b807" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0101-tension.png", "sha256": "404bf5aab1d8066711f16ab3bd41a31b544ef1232cd7f88f2c1c131143b41e8e" } ] }, { "id": "51e287f7-b0c1-5eba-a044-8c4a4f93b14f", "name": "Estiramiento de isquiotibiales a una pierna", "aliases": [ "Single Leg Hamstring Stretch", "Seated Single Leg Stretch" ], "description": null, "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento de isquiotibiales a una pierna\", adaptado de \"Estiramiento de isquiotibiales a una pierna\" de wger.de (autores: captive0592, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento de isquiotibiales a una pierna", "sourceUrl": "https://wger.de/es/exercise/1393/view-base", "authors": [ "captive0592", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "32b7aa6e-0467-55b3-8dd7-9dceb28a30b1", "name": "Flexión de tronco sentado (sit and reach)", "aliases": [ "Sit & Reach", "Seated Forward Bend", "Seated Toe Touches" ], "description": null, "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [], "equipment": [ "mat" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Flexión de tronco sentado (sit and reach)\", adaptado de \"Sit & Reach\" de wger.de (autores: captive0592, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sit & Reach", "sourceUrl": "https://wger.de/es/exercise/1394/view-base", "authors": [ "captive0592", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "99cfd7bc-940d-50bb-899e-3f6546dd2808", "name": "Balanceos de pierna cruzados", "aliases": [ "Crossbody Leg Swings", "Lateral Leg Swings" ], "description": null, "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Balanceos de pierna cruzados\", adaptado de \"Balanceos de pierna cruzados\" de wger.de (autores: captive0592, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Balanceos de pierna cruzados", "sourceUrl": "https://wger.de/es/exercise/1395/view-base", "authors": [ "captive0592", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "baed77b5-2d33-5f84-ad16-66a4522a96b1", "name": "Pancake de pie", "aliases": [ "Standing Pancake" ], "description": null, "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Pancake de pie\", adaptado de \"Pancake de pie\" de wger.de (autores: captive0592, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Pancake de pie", "sourceUrl": "https://wger.de/es/exercise/1396/view-base", "authors": [ "captive0592", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5cd217d9-a964-5de9-aa01-712723bb001e", "name": "Buenos días con piernas abiertas", "aliases": [ "Standing Pancake Good Morning", "Wide-Stance Good Morning" ], "description": null, "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Buenos días con piernas abiertas\", adaptado de \"Buenos días de pie con apertura (pancake)\" de wger.de (autores: captive0592, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Buenos días de pie con apertura (pancake)", "sourceUrl": "https://wger.de/es/exercise/1397/view-base", "authors": [ "captive0592", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "0341a089-c79c-5e2d-a18c-afdfcb523d01", "name": "Movilidad de isquiotibiales en cuclillas", "aliases": [ "Hamstring Chokes", "Dynamic Hamstring Stretch" ], "description": null, "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Movilidad de isquiotibiales en cuclillas\", adaptado de \"Hamstring Chokes\" de wger.de (autores: captive0592, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Hamstring Chokes", "sourceUrl": "https://wger.de/es/exercise/1398/view-base", "authors": [ "captive0592", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "4bdad8e2-a55f-5ddd-a097-7d6f65999202", "name": "Enrollamiento vertebral de pie", "aliases": [ "Roll Down" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Enrollamiento vertebral de pie\", adaptado de \"Roll Down\" de wger.de (autores: captive0592, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Roll Down", "sourceUrl": "https://wger.de/es/exercise/1399/view-base", "authors": [ "captive0592", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "805da257-0df8-5fa4-a774-02483e4571f3", "name": "Estiramiento cruzado de isquiotibiales", "aliases": [ "Crossbody Hamstring Stretch", "Standing Cross-Leg Hamstring Stretch" ], "description": null, "primaryMuscles": [ "hamstrings" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento cruzado de isquiotibiales\", adaptado de \"Estiramiento cruzado de isquiotibiales\" de wger.de (autores: captive0592, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento cruzado de isquiotibiales", "sourceUrl": "https://wger.de/es/exercise/1400/view-base", "authors": [ "captive0592", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "d00294d8-345b-54db-a732-568b24adcd5c", "name": "Plancha a extensión de codos", "aliases": [ "Plank-to-Elbow Extension" ], "description": null, "primaryMuscles": [ "shoulders", "triceps", "abs" ], "secondaryMuscles": [ "chest", "obliques" ], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Plancha a extensión de codos\", adaptado de \"Plank-to-Elbow Extension\" de wger.de (autores: clafal), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Plank-to-Elbow Extension", "sourceUrl": "https://wger.de/es/exercise/1406/view-base", "authors": [ "clafal" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "77f54158-b794-56c6-b986-40692fac117a", "name": "Sentadilla cosaca", "aliases": [ "Cossack squat" ], "description": "De pie, con las piernas muy abiertas y las puntas de los pies algo hacia fuera.\nBaja llevando el peso hacia una pierna, que se flexiona, mientras la otra queda estirada con la punta del pie hacia arriba.\nBaja todo lo que permita tu movilidad, con el talón de la pierna flexionada apoyado.\nVuelve al centro y repite hacia el otro lado.", "primaryMuscles": [ "glutes", "adductors", "quadriceps" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "lunge", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla cosaca\", adaptado de \"Sentadilla cosaca\" de wger.de (autores: clafal, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla cosaca", "sourceUrl": "https://wger.de/es/exercise/1407/view-base", "authors": [ "clafal", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "7b59bf3b-ed6e-5c23-9c42-dcaabd09e6ab", "name": "Dragon flag", "aliases": [ "Bandera del dragón" ], "description": "Túmbate en un banco y agárrate con fuerza por detrás de la cabeza.\nEleva el cuerpo apoyado solo en la parte alta de la espalda, recto como una tabla de los hombros a los pies.\nBaja despacio manteniendo el cuerpo rígido, sin que la cadera se doble.\nEs muy exigente: empieza bajando solo la fase excéntrica.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "lats", "obliques", "glutes" ], "equipment": [ "bench" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "advanced", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Dragon flag\", adaptado de \"Dragon flag\" de wger.de (autores: clafal, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Dragon flag", "sourceUrl": "https://wger.de/es/exercise/1409/view-base", "authors": [ "clafal", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5e6e7abf-2702-5605-b1f2-de946e45b05d", "name": "Plancha con elevación alterna de pierna", "aliases": [ "Plank with Alternating Leg Lift" ], "description": null, "primaryMuscles": [ "glutes" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Plancha con elevación alterna de pierna\", adaptado de \"Plancha con elevación de pierna\" de wger.de (autores: hpmbala@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Plancha con elevación de pierna", "sourceUrl": "https://wger.de/es/exercise/1410/view-base", "authors": [ "hpmbala@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "862c21fe-93f5-5c69-9cb4-c849fcb9584c", "name": "Toques de talón", "aliases": [ "Heel Touches" ], "description": null, "primaryMuscles": [ "obliques" ], "secondaryMuscles": [ "abs" ], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Toques de talón\", adaptado de \"Toques de Talón\" de wger.de (autores: hpmbala@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Toques de Talón", "sourceUrl": "https://wger.de/es/exercise/1411/view-base", "authors": [ "hpmbala@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "d411c5c7-6ec8-5c0f-b6f4-f031c47657dc", "name": "Abdominales bicicleta", "aliases": [ "Crunch bicicleta", "Bicycle crunches" ], "description": "Túmbate boca arriba con las manos junto a las sienes y las piernas elevadas, con las rodillas flexionadas.\nLleva un codo hacia la rodilla contraria mientras estiras la otra pierna.\nCambia de lado en un movimiento continuo, como si pedalearas.\nMantén la zona lumbar apoyada y no tires del cuello.", "primaryMuscles": [ "abs", "obliques" ], "secondaryMuscles": [ "hip_flexors" ], "equipment": [ "bodyweight", "mat" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "rotation", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Abdominales bicicleta\", adaptado de \"Abdominales en bicicleta\" de wger.de (autores: hpmbala@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Abdominales en bicicleta", "sourceUrl": "https://wger.de/es/exercise/1412/view-base", "authors": [ "hpmbala@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0284-relaxation.png", "sha256": "563821fbb7620078fb27dc74f7acd335332c37bf87ae84accae6e3fcada26d43" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0284-tension.png", "sha256": "510322307cc59ad71451dca3462b1a1c47a4f677dcdab48b250b91c52f768de1" } ] }, { "id": "3926b1e9-a592-5115-91bd-1caa167f0a7a", "name": "Sentadilla hack en máquina", "aliases": [ "Hack squat" ], "description": "Colócate en la máquina con la espalda contra el respaldo, los hombros bajo los apoyos y los pies en la plataforma, algo adelantados.\nQuita los seguros y baja flexionando las rodillas hasta que los muslos queden paralelos a la plataforma o algo más.\nEmpuja con todo el pie hasta casi extender las piernas.", "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "glutes", "hamstrings" ], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla hack en máquina\", adaptado de \"Sentadillas Hack\" de wger.de (autores: hpmbala@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadillas Hack", "sourceUrl": "https://wger.de/es/exercise/1414/view-base", "authors": [ "hpmbala@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0123-relaxation.png", "sha256": "43e03b6155eb77dc2fe269942dcb396b9b30ac2557ac4cc9f393015302afbecd" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0123-tension.png", "sha256": "be6409d7c5aaf5defa26290c1e4fa86b28125c93a663f7ae4825718fad79bcea" } ] }, { "id": "98f9a8a4-336e-581b-8dbc-1990e1eb2031", "name": "Crunch con mancuerna", "aliases": [ "Dumbbell Crunches" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques" ], "equipment": [ "dumbbell" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Crunch con mancuerna\", adaptado de \"Abdominales con mancuerna\" de wger.de (autores: hpmbala@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Abdominales con mancuerna", "sourceUrl": "https://wger.de/es/exercise/1415/view-base", "authors": [ "hpmbala@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "2f6e485f-6c3f-5628-a869-04a4a1729d01", "name": "Curl de bíceps en máquina", "aliases": [], "description": "Ajusta el asiento para que los codos queden alineados con el eje de la máquina y apoya la parte de atrás de los brazos en el cojín.\nFlexiona los brazos llevando los agarres hacia los hombros.\nBaja despacio hasta casi extender los brazos.", "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl de bíceps en máquina\", adaptado de \"Curl de bíceps sentado\" de wger.de (autores: hpmbala@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl de bíceps sentado", "sourceUrl": "https://wger.de/es/exercise/1424/view-base", "authors": [ "hpmbala@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0253-relaxation.png", "sha256": "9281162201c3092bb192fad653555058d55c7f07a35430e7962fb30cdb6198a2" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0253-tension.png", "sha256": "42a6bb9596b193ea26238fdbbb0e032c6706f557fe4851416725fc06be029ae3" } ] }, { "id": "89cf332e-c6d5-5b1c-a165-dd215b7320ff", "name": "Toques de puntera alternos", "aliases": [ "Toe Taps" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Toques de puntera alternos\", adaptado de \"Toques de pie alternados\" de wger.de (autores: hpmbala@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Toques de pie alternados", "sourceUrl": "https://wger.de/es/exercise/1425/view-base", "authors": [ "hpmbala@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "0d3dcbb5-32b9-59c3-b883-02ff0e8f5908", "name": "Crunch lateral de pie", "aliases": [ "Standing Side Crunches" ], "description": null, "primaryMuscles": [ "obliques" ], "secondaryMuscles": [ "abs" ], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Crunch lateral de pie\", adaptado de \"Crunch lateral de pie\" de wger.de (autores: hpmbala@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Crunch lateral de pie", "sourceUrl": "https://wger.de/es/exercise/1426/view-base", "authors": [ "hpmbala@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "e6031849-ba8a-52e7-b562-7d99490e5901", "name": "Rotaciones de hombro con mancuerna", "aliases": [ "Dumbbell Shoulder Rotations" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Rotaciones de hombro con mancuerna\", adaptado de \"Rotaciones de hombro con mancuerna\" de wger.de (autores: hpmbala@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rotaciones de hombro con mancuerna", "sourceUrl": "https://wger.de/es/exercise/1429/view-base", "authors": [ "hpmbala@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "ea24ec01-9935-5438-8b33-a1a4501a9b0b", "name": "Agarre en pinza de discos", "aliases": [ "Plate Pinch Hold" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "plate" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time_load", "isCardio": false, "attribution": { "text": "\"Agarre en pinza de discos\", adaptado de \"Sostén con pellizco de disco\" de wger.de (autores: hpmbala@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sostén con pellizco de disco", "sourceUrl": "https://wger.de/es/exercise/1430/view-base", "authors": [ "hpmbala@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "ac0048da-7b30-5e14-a558-7323b7df710e", "name": "Leñador inverso", "aliases": [ "Reverse Wood Chops" ], "description": null, "primaryMuscles": [ "lats", "glutes" ], "secondaryMuscles": [ "shoulders", "biceps", "abs", "obliques", "quadriceps" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Leñador inverso\", adaptado de \"Leñador inverso\" de wger.de (autores: M9, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Leñador inverso", "sourceUrl": "https://wger.de/es/exercise/1433/view-base", "authors": [ "M9", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "011a5c32-bf7e-5849-83db-973cfec8409e", "name": "Pullover tumbado con mancuerna", "aliases": [ "Lat Pull DB" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "glutes" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pullover tumbado con mancuerna\", adaptado de \"Lat Pull DB\" de wger.de (autores: M9), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Lat Pull DB", "sourceUrl": "https://wger.de/es/exercise/1434/view-base", "authors": [ "M9" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "e38473be-d8d5-5cc7-affe-7e082baee609", "name": "Retracciones escapulares colgado", "aliases": [ "Scapula Pulls" ], "description": null, "primaryMuscles": [ "lats", "traps" ], "secondaryMuscles": [], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Retracciones escapulares colgado\", adaptado de \"Scapula Pulls\" de wger.de (autores: M9), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Scapula Pulls", "sourceUrl": "https://wger.de/es/exercise/1435/view-base", "authors": [ "M9" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "263ee799-b2db-57a9-a4c6-fd4e40b7b09b", "name": "Press de banca desde pines", "aliases": [ "Pin Bench Press BB" ], "description": null, "primaryMuscles": [ "chest", "triceps" ], "secondaryMuscles": [], "equipment": [ "barbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca desde pines\", adaptado de \"Press de banca con pines (barra)\" de wger.de (autores: M9, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press de banca con pines (barra)", "sourceUrl": "https://wger.de/es/exercise/1436/view-base", "authors": [ "M9", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "86d60dbb-bc15-5ad7-a6e1-9bf65727d196", "name": "Sentadilla desde pines", "aliases": [ "Pin Squat" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps", "hamstrings" ], "secondaryMuscles": [ "abs" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla desde pines\", adaptado de \"Sentadilla con pines\" de wger.de (autores: M9, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla con pines", "sourceUrl": "https://wger.de/es/exercise/1437/view-base", "authors": [ "M9", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "22232e26-dfc9-5889-a8b2-d1aea5c54e4f", "name": "Cargada", "aliases": [ "Clean" ], "description": "Levanta la barra del suelo con la espalda recta y extiende con fuerza cadera, rodillas y tobillos al pasar las rodillas.\nTira de los codos hacia arriba y métete bajo la barra.\nRecíbela sobre la parte delantera de los hombros en sentadilla frontal completa y ponte de pie.", "primaryMuscles": [ "glutes", "quadriceps", "hamstrings" ], "secondaryMuscles": [ "upper_back", "traps", "lower_back", "abs" ], "equipment": [ "barbell" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "squat", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Cargada\", adaptado de \"Clean\" de wger.de (autores: M9), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Clean", "sourceUrl": "https://wger.de/es/exercise/1438/view-base", "authors": [ "M9" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "49df163f-c48f-5dc9-b367-33948e620ad5", "name": "Press militar desde pines", "aliases": [ "Pin OHP" ], "description": null, "primaryMuscles": [ "shoulders", "triceps" ], "secondaryMuscles": [], "equipment": [ "barbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press militar desde pines\", adaptado de \"Pin OHP\" de wger.de (autores: M9), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Pin OHP", "sourceUrl": "https://wger.de/es/exercise/1439/view-base", "authors": [ "M9" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "279f9e94-310b-5576-bfe7-54a9d3f010e4", "name": "Push press con barra", "aliases": [ "Press de empuje" ], "description": "Apoya la barra sobre la parte delantera de los hombros, con un agarre algo más ancho que ellos.\nFlexiona un poco las rodillas manteniendo el torso erguido.\nExtiende las piernas de forma explosiva y aprovecha el impulso para empujar la barra por encima de la cabeza hasta extender los brazos.\nBájala con control a los hombros.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "triceps", "glutes", "quadriceps" ], "equipment": [ "barbell" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Push press con barra\", adaptado de \"Push Press\" de wger.de (autores: M9, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Push Press", "sourceUrl": "https://wger.de/es/exercise/1440/view-base", "authors": [ "M9", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b097a19d-f66c-536f-9487-d889c0dcef0b", "name": "Press inclinado de hombros con mancuernas", "aliases": [], "description": "Ajusta el banco a unos 45 grados y siéntate con una mancuerna junto a cada hombro y los codos a unos 45 grados del cuerpo.\nEmpuja las mancuernas hacia arriba hasta casi juntarlas sobre la cara.\nBájalas despacio hasta que los brazos queden paralelos a los hombros.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "chest", "triceps" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press inclinado de hombros con mancuernas\", adaptado de \"Press militar en banco inclinado con mancuernas\" de wger.de (autores: M9, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press militar en banco inclinado con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1441/view-base", "authors": [ "M9", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0031-relaxation.png", "sha256": "f411c819d350e25ac39a5bc5023a8ee0414bfca500d38214802762db93fbc1ab" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0031-tension.png", "sha256": "93358fbb5b385029ba0ec14074b4907383157512b8219ed4dbb6a34ec7922537" } ] }, { "id": "3a6a0299-5438-56f9-823f-5bf2eecd1aac", "name": "Press circular con mancuernas", "aliases": [ "Kreis Press DB" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "chest", "biceps", "triceps", "abs" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press circular con mancuernas\", adaptado de \"Press circular con mancuernas\" de wger.de (autores: M9, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press circular con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1442/view-base", "authors": [ "M9", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b81ab676-a7c9-50d3-9108-781f7bfc9651", "name": "Elevación lateral y frontal con mancuernas", "aliases": [ "Shoulder Raise Side and Front DB" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación lateral y frontal con mancuernas\", adaptado de \"Elevación lateral y frontal con mancuernas\" de wger.de (autores: M9, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación lateral y frontal con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1443/view-base", "authors": [ "M9", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9fde8df4-15af-57e9-8339-3af75ed4a8ab", "name": "Envión", "aliases": [ "Jerk" ], "description": "Apoya la barra sobre la parte delantera de los hombros, como en el push press.\nFlexiona un poco las rodillas y extiéndelas con fuerza para impulsar la barra hacia arriba.\nMétete bajo la barra con un paso de tijera o en sentadilla corta y recíbela con los brazos extendidos.\nJunta los pies y termina de pie con la barra arriba.", "primaryMuscles": [ "shoulders", "quadriceps" ], "secondaryMuscles": [ "triceps", "glutes" ], "equipment": [ "barbell" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Envión\", adaptado de \"Jerk (envión)\" de wger.de (autores: M9, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Jerk (envión)", "sourceUrl": "https://wger.de/es/exercise/1445/view-base", "authors": [ "M9", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6f17f7a1-657b-586c-aa8e-7b0dbc273173", "name": "Dos tiempos", "aliases": [ "Cargada y envión", "Clean and jerk" ], "description": "Haz una cargada: lleva la barra del suelo a la parte delantera de los hombros y ponte de pie.\nDesde ahí, flexiona un poco las rodillas y extiéndelas con fuerza para impulsar la barra hacia arriba.\nMétete bajo la barra con un paso de tijera o en sentadilla corta, recíbela con los brazos extendidos y junta los pies.", "primaryMuscles": [ "shoulders", "glutes", "quadriceps" ], "secondaryMuscles": [ "triceps", "traps", "abs", "hamstrings" ], "equipment": [ "barbell" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Dos tiempos\", adaptado de \"Clean and Jerk OL\" de wger.de (autores: M9), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Clean and Jerk OL", "sourceUrl": "https://wger.de/es/exercise/1446/view-base", "authors": [ "M9" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "b432403c-5746-5be8-81ae-eb54be5f4354", "name": "Curl en W sentado", "aliases": [ "Seated W Curl" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl en W sentado\", adaptado de \"Curl inclinado con mancuernas\" de wger.de (autores: admin, M9), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl inclinado con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1448/view-base", "authors": [ "admin", "M9" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "0956bcad-9e0c-54b3-8202-255ef2ac7c9e", "name": "Estiramiento de cobra", "aliases": [ "Cobra Stretch" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "chest" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento de cobra\", adaptado de \"Postura de la Cobra (en Yoga)\" de wger.de (autores: hpmbala@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Postura de la Cobra (en Yoga)", "sourceUrl": "https://wger.de/es/exercise/1450/view-base", "authors": [ "hpmbala@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "077472bb-a5ac-51ab-ad8c-8f60a61f4a25", "name": "Estiramiento en rotación de tronco", "aliases": [ "Torso rotation stretch" ], "description": null, "primaryMuscles": [ "obliques" ], "secondaryMuscles": [ "chest" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento en rotación de tronco\", adaptado de \"Estiramiento de rotación del torso\" de wger.de (autores: hpmbala@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento de rotación del torso", "sourceUrl": "https://wger.de/es/exercise/1451/view-base", "authors": [ "hpmbala@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "cd62e208-3afa-5f7c-83fc-9842107722d5", "name": "Estiramiento de rodilla al pecho", "aliases": [ "Knee to Chest Stretch" ], "description": null, "primaryMuscles": [ "glutes" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento de rodilla al pecho\", adaptado de \"Estiramiento de rodilla al pecho\" de wger.de (autores: hpmbala@gmail.com), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento de rodilla al pecho", "sourceUrl": "https://wger.de/es/exercise/1452/view-base", "authors": [ "hpmbala@gmail.com" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "743bcee4-8c2d-548c-8abb-e5ebab2f9f82", "name": "Superman con toalla", "aliases": [ "Towel Superman" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "shoulders" ], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Superman con toalla\", adaptado de \"Superman con toalla\" de wger.de (autores: wger.de, Yderkone), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Superman con toalla", "sourceUrl": "https://wger.de/es/exercise/1455/view-base", "authors": [ "wger.de", "Yderkone" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "1d6b1eb7-fcc6-5025-8b3e-83c7aa0d00ed", "name": "Press envolvente en polea", "aliases": [ "Cable Press Around" ], "description": null, "primaryMuscles": [ "chest", "shoulders", "triceps" ], "secondaryMuscles": [ "biceps" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press envolvente en polea\", adaptado de \"Cable Press Around\" de wger.de (autores: Expenses7000, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Cable Press Around", "sourceUrl": "https://wger.de/es/exercise/1457/view-base", "authors": [ "Expenses7000", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9abe36ce-7c88-57de-99f6-d8c25f907b83", "name": "Elevación en Y cruzada en polea", "aliases": [ "Cross-Body Cable Y-Raise" ], "description": null, "primaryMuscles": [ "shoulders", "lats", "traps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación en Y cruzada en polea\", adaptado de \"Cross-Body Cable Y-Raise\" de wger.de (autores: Expenses7000), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Cross-Body Cable Y-Raise", "sourceUrl": "https://wger.de/es/exercise/1458/view-base", "authors": [ "Expenses7000" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "8e4501b2-edb8-5588-9ad7-5b0fc6fef034", "name": "Press de banca con mancuernas sin impulso de piernas", "aliases": [ "No Leg Drive Dumbbell Chest Press" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca con mancuernas sin impulso de piernas\", adaptado de \"Press de pecho con mancuernas sin impulso de piernas\" de wger.de (autores: Expenses7000, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press de pecho con mancuernas sin impulso de piernas", "sourceUrl": "https://wger.de/es/exercise/1461/view-base", "authors": [ "Expenses7000", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "2b56615e-ba9e-50ef-a98d-ebebae9281a2", "name": "Golpes al aire", "aliases": [ "Punches" ], "description": null, "primaryMuscles": [ "shoulders", "triceps" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Golpes al aire\", adaptado de \"Punches\" de wger.de (autores: lh1701), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Punches", "sourceUrl": "https://wger.de/es/exercise/1462/view-base", "authors": [ "lh1701" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "27affd63-c8a9-57cd-b5f8-23a1ec195707", "name": "Remo supino con mancuernas desde parado", "aliases": [ "Dumbbell Underhand Dead Row" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [ "lats" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo supino con mancuernas desde parado\", adaptado de \"Remo con mancuernas en supinación desde parada muerta\" de wger.de (autores: Moffi, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo con mancuernas en supinación desde parada muerta", "sourceUrl": "https://wger.de/es/exercise/1463/view-base", "authors": [ "Moffi", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "8a109a46-4642-582e-9611-03a018363120", "name": "Sentadilla hack con pausa", "aliases": [ "Pause Hack Squats" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "glutes", "hamstrings", "calves" ], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla hack con pausa\", adaptado de \"Hack squats con pausa\" de wger.de (autores: Expenses7000, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Hack squats con pausa", "sourceUrl": "https://wger.de/es/exercise/1464/view-base", "authors": [ "Expenses7000", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "4e7d573e-a192-56c4-a19a-94532b9dccc9", "name": "Curl araña", "aliases": [ "Spider curl" ], "description": "Túmbate boca abajo en un banco inclinado a unos 45 grados, con el pecho apoyado y los brazos colgando con una mancuerna en cada mano.\nFlexiona los brazos subiendo las mancuernas sin mover los codos.\nAprieta arriba y baja despacio hasta extender los brazos.", "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl araña\", adaptado de \"Curl Araña\" de wger.de (autores: admin, Moffi), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl Araña", "sourceUrl": "https://wger.de/es/exercise/1465/view-base", "authors": [ "admin", "Moffi" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0225-relaxation.png", "sha256": "2029120f647a16a8884c4a3fef3b1b0d97db9f0d4b3ec4646cbe79d935bd2eb5" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0225-tension.png", "sha256": "90d300681632eb235121147a1ea2ab42d05d3e02f2cf651423029c231414ef0d" } ] }, { "id": "7b2cb3e8-8b11-5b50-b8e6-9c3516284c06", "name": "Elevación de gemelos en máquina hack (variante)", "aliases": [ "Calf Raise using Hack Squat Machine" ], "description": null, "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación de gemelos en máquina hack (variante)\", adaptado de \"Calf Raise using Hack Squat Machine\" de wger.de (autores: Expenses7000), CC BY-SA 4.0. 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Traducido y modificado por Kluva.", "sourceTitle": "Bayesian Curl", "sourceUrl": "https://wger.de/es/exercise/1493/view-base", "authors": [ "aahuja" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "6f338684-8f99-5d5c-a323-d476296a1a6a", "name": "Press con mancuerna para la parte alta del pecho", "aliases": [ "DB Upper Chest Variation" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press con mancuerna para la parte alta del pecho\", adaptado de \"Variación con mancuerna para el pecho superior\" de wger.de (autores: JohnPreston, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Variación con mancuerna para el pecho superior", "sourceUrl": "https://wger.de/es/exercise/1496/view-base", "authors": [ "JohnPreston", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "aca3c6d7-8f77-5d20-837c-4b058374245a", "name": "Press de banca supino con mancuernas", "aliases": [ "DB Underhand bench press" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca supino con mancuernas\", adaptado de \"DB Underhand bench press\" de wger.de (autores: JohnPreston), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "DB Underhand bench press", "sourceUrl": "https://wger.de/es/exercise/1497/view-base", "authors": [ "JohnPreston" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "ab7cf754-9815-5f13-b317-541cd2d1f7ea", "name": "Press de banca con mancuernas y codos pegados", "aliases": [ "Elbows Tucked DB Bench Press" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [ "chest" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de banca con mancuernas y codos pegados\", adaptado de \"Elbows Tucked DB Bench Press\" de wger.de (autores: JohnPreston), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Elbows Tucked DB Bench Press", "sourceUrl": "https://wger.de/es/exercise/1498/view-base", "authors": [ "JohnPreston" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "25a0fbed-f9ea-5c19-9501-5af7a47209da", "name": "Remo gorila alterno con mancuernas", "aliases": [ "Alternative DB Gorilla rows" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo gorila alterno con mancuernas\", adaptado de \"Remo gorila alternativo con mancuernas\" de wger.de (autores: JohnPreston, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo gorila alternativo con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1501/view-base", "authors": [ "JohnPreston", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "4dbeee75-4004-51c4-9443-62324c6f31ee", "name": "Curl martillo cruzado con mancuernas", "aliases": [ "DB Cross Body Hammer Curls" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl martillo cruzado con mancuernas\", adaptado de \"DB Cross Body Hammer Curls\" de wger.de (autores: JohnPreston), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "DB Cross Body Hammer Curls", "sourceUrl": "https://wger.de/es/exercise/1502/view-base", "authors": [ "JohnPreston" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0221-relaxation.png", "sha256": "ed7ac09b211abda23b7bddcbf7c9354193ec249d25881554fe53c73063353ea0" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0221-tension.png", "sha256": "5ff778b235b6d4d2196dc3d7a55abdb67e58039682a0f34f4c02cb70e3ecbbdd" } ] }, { "id": "c897a345-49cf-5571-a399-c3e8bce8c859", "name": "Press rana con mancuerna", "aliases": [ "Dumbbell Frog Press" ], "description": null, "primaryMuscles": [ "glutes" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press rana con mancuerna\", adaptado de \"Dumbbell Frog Press\" de wger.de (autores: JohnPreston), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Dumbbell Frog Press", "sourceUrl": "https://wger.de/es/exercise/1503/view-base", "authors": [ "JohnPreston" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "f173c12f-b7d6-5938-a013-6d8e970e073c", "name": "Press Bradford con mancuernas", "aliases": [ "Dumbbell Bradford press" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press Bradford con mancuernas\", adaptado de \"Press Bradford con mancuernas\" de wger.de (autores: JohnPreston, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press Bradford con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1504/view-base", "authors": [ "JohnPreston", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "3db785a8-91a1-5c3c-a93a-02fcf2226009", "name": "Press muy inclinado en máquina Smith", "aliases": [ "High-Incline Smith Machine Press" ], "description": null, "primaryMuscles": [ "chest", "shoulders", "triceps" ], "secondaryMuscles": [], "equipment": [ "smith_machine", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press muy inclinado en máquina Smith\", adaptado de \"High-Incline Smith Machine Press\" de wger.de (autores: Expenses7000), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "High-Incline Smith Machine Press", "sourceUrl": "https://wger.de/es/exercise/1508/view-base", "authors": [ "Expenses7000" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "340c494e-844c-5d61-a2b8-8e74e48bdb51", "name": "Patada de tríceps en polea", "aliases": [ "Cable Tricep Kickback" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Patada de tríceps en polea\", adaptado de \"Patada de tríceps en polea\" de wger.de (autores: Expenses7000, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Patada de tríceps en polea", "sourceUrl": "https://wger.de/es/exercise/1509/view-base", "authors": [ "Expenses7000", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5203989f-b0ba-5a9c-89b2-dad758f476bc", "name": "Jalón al pecho con agarre neutro (variante)", "aliases": [ "Neutral Grip Lat Pulldown" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón al pecho con agarre neutro (variante)\", adaptado de \"Neutral Grip Lat Pulldown\" de wger.de (autores: Expenses7000), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Neutral Grip Lat Pulldown", "sourceUrl": "https://wger.de/es/exercise/1510/view-base", "authors": [ "Expenses7000" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "ad4dcdb2-8772-5a27-bd18-a4cb4d9fbb48", "name": "Curl Kong", "aliases": [ "Kong Curl" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl Kong\", adaptado de \"Kong Curl\" de wger.de (autores: Moffi, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Kong Curl", "sourceUrl": "https://wger.de/es/exercise/1511/view-base", "authors": [ "Moffi", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "70e9303f-7a4f-5eec-8a04-a5e5fab0277d", "name": "Curl en serie descendente", "aliases": [ "Drop Curl" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl en serie descendente\", adaptado de \"Drop Curl\" de wger.de (autores: Moffi, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Drop Curl", "sourceUrl": "https://wger.de/es/exercise/1512/view-base", "authors": [ "Moffi", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "00038c3c-8498-5dfd-b779-0e9594f4b416", "name": "Extensión de tríceps por encima de la cabeza en polea", "aliases": [ "Extensión de tríceps en polea tras nuca" ], "description": "Coloca la cuerda en la polea y colócate de espaldas a la máquina, con las manos detrás de la cabeza y los codos hacia arriba.\nDa un paso al frente con un pie delante del otro e inclina un poco el torso.\nExtiende los codos hasta estirar los brazos por delante y por encima de la cabeza.\nVuelve despacio hasta notar el estiramiento del tríceps.", "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión de tríceps por encima de la cabeza en polea\", adaptado de \"Extensión de tríceps sobre la cabeza en polea\" de wger.de (autores: Expenses7000, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Extensión de tríceps sobre la cabeza en polea", "sourceUrl": "https://wger.de/es/exercise/1513/view-base", "authors": [ "Expenses7000", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5fe1b1fe-312a-5133-b0ef-d70d0a987bea", "name": "Paso lateral", "aliases": [ "Lateral Walk" ], "description": null, "primaryMuscles": [ "glutes" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Paso lateral\", adaptado de \"Caminata lateral\" de wger.de (autores: cozyGalvinism, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Caminata lateral", "sourceUrl": "https://wger.de/es/exercise/1514/view-base", "authors": [ "cozyGalvinism", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "e81adc04-8933-5188-975a-213b756a5007", "name": "Gemelos en prensa (variante)", "aliases": [ "Leg Press Toe Press" ], "description": null, "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Gemelos en prensa (variante)\", adaptado de \"Leg Press Toe Press\" de wger.de (autores: Expenses7000), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Leg Press Toe Press", "sourceUrl": "https://wger.de/es/exercise/1515/view-base", "authors": [ "Expenses7000" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "d367449f-6fc0-5f3a-8cd8-644c7ad9fe25", "name": "Pino", "aliases": [ "Handstand" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Pino\", adaptado de \"Handstand\" de wger.de (autores: Fittness69), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Handstand", "sourceUrl": "https://wger.de/es/exercise/1516/view-base", "authors": [ "Fittness69" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "a2feeff8-e676-5484-ab9c-8fafc2f32caf", "name": "Extensión de tríceps por encima de la cabeza con barra Z", "aliases": [ "Overhead Triceps Extension" ], "description": null, "primaryMuscles": [ "traps" ], "secondaryMuscles": [], "equipment": [ "ez_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión de tríceps por encima de la cabeza con barra Z\", adaptado de \"Extensión de tríceps por encima de la cabeza\" de wger.de (autores: benjamin.yildiz@proton.me, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Extensión de tríceps por encima de la cabeza", "sourceUrl": "https://wger.de/es/exercise/1519/view-base", "authors": [ "benjamin.yildiz@proton.me", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0201-relaxation.png", "sha256": "f6dc7a4c059dc08b3c9042d25b499fb236e3b616d2dba1ea57e7fa8c7ebc92a1" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0201-tension.png", "sha256": "25c4606c21a10ce5692caca1b40409b717eafd820a2870fdf97bd8f03f1ba74c" } ] }, { "id": "fb08696b-0f59-5569-b53f-899915d6b0dd", "name": "Sentadilla pendular hack", "aliases": [ "Pendular hack" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla pendular hack\", adaptado de \"Pendular hack\" de wger.de (autores: admin, polloperro), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Pendular hack", "sourceUrl": "https://wger.de/es/exercise/1521/view-base", "authors": [ "admin", "polloperro" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "736f81e1-974a-5f04-9e84-ce3a41eb7397", "name": "Empuje de trineo", "aliases": [ "Sled push" ], "description": "Carga el trineo con un peso que puedas empujar a buen ritmo.\nAgarra los postes con los brazos extendidos e inclina el cuerpo hacia delante, en línea recta.\nEmpuja con pasos cortos y potentes, apoyando la parte delantera del pie, durante la distancia indicada.", "primaryMuscles": [ "glutes", "quadriceps", "calves" ], "secondaryMuscles": [ "shoulders", "triceps", "hamstrings" ], "equipment": [ "sled" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "locomotion", "level": "intermediate", "defaultTracking": "distance", "isCardio": true, "attribution": { "text": "\"Empuje de trineo\", adaptado de \"Empuje de trineo\" de wger.de (autores: flanny, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Empuje de trineo", "sourceUrl": "https://wger.de/es/exercise/1523/view-base", "authors": [ "flanny", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "47f35666-17b7-5582-b540-69ea30299ab7", "name": "Cuerdas de batalla", "aliases": [ "Battle ropes" ], "description": "Sujeta un extremo de la cuerda en cada mano, con los brazos extendidos delante de la cadera.\nCon las rodillas algo flexionadas y el abdomen firme, sube y baja los brazos de forma alterna y rápida para crear ondas.\nMantén el ritmo el tiempo indicado. Hay variantes con los dos brazos a la vez o con golpes al suelo.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "forearms", "upper_back", "abs", "quadriceps" ], "equipment": [ "battle_rope" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "locomotion", "level": "intermediate", "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Cuerdas de batalla\", adaptado de \"Cuerdas de batalla\" de wger.de (autores: flanny, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Cuerdas de batalla", "sourceUrl": "https://wger.de/es/exercise/1524/view-base", "authors": [ "flanny", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "4c253af7-0d30-54d1-b255-813d9d3d0422", "name": "Lanzamiento de balón al suelo", "aliases": [ "Ball slams", "Slam ball" ], "description": "De pie, con los pies a la anchura de los hombros, sujeta el balón con las dos manos a la altura del pecho.\nSúbelo por encima de la cabeza estirando el cuerpo.\nLánzalo con fuerza contra el suelo, flexionando cadera y rodillas.\nRecógelo y repite.", "primaryMuscles": [ "lats", "abs" ], "secondaryMuscles": [ "shoulders", "triceps", "glutes" ], "equipment": [ "medicine_ball" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "jump", "level": "intermediate", "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Lanzamiento de balón al suelo\", adaptado de \"Lanzamientos de balón\" de wger.de (autores: flanny, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Lanzamientos de balón", "sourceUrl": "https://wger.de/es/exercise/1525/view-base", "authors": [ "flanny", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "0fb2b861-0607-56ee-8032-8b03a1c2f8e5", "name": "Ergómetro de esquí", "aliases": [ "SkiErg", "Máquina de esquí" ], "description": "De pie sobre la plataforma, con los pies a la anchura de la cadera, agarra las asas por encima de la cabeza.\nTira de las asas hacia abajo flexionando ligeramente cadera y rodillas, hasta llevar las manos junto a los muslos.\nVuelve a subir los brazos y repite a un ritmo constante.", "primaryMuscles": [ "triceps", "lats" ], "secondaryMuscles": [ "shoulders", "abs", "glutes" ], "equipment": [ "machine" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "locomotion", "level": "beginner", "defaultTracking": "distance_time", "isCardio": true, "attribution": { "text": "\"Ergómetro de esquí\", adaptado de \"Máquina de esquí\" de wger.de (autores: flanny, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Máquina de esquí", "sourceUrl": "https://wger.de/es/exercise/1526/view-base", "authors": [ "flanny", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f8b3c6d8-d6a9-5a87-8594-f91c6dcc56b8", "name": "Sentadilla pendular", "aliases": [ "Pendulum Squat" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "glutes", "hamstrings" ], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla pendular\", adaptado de \"Pendulum Squat\" de wger.de (autores: schweezer), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Pendulum Squat", "sourceUrl": "https://wger.de/es/exercise/1527/view-base", "authors": [ "schweezer" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "674a1c49-7175-5021-b0d7-cacc35e9a244", "name": "Glute drive en máquina", "aliases": [ "Glute Drive" ], "description": null, "primaryMuscles": [ "glutes" ], "secondaryMuscles": [ "quadriceps", "hamstrings" ], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Glute drive en máquina\", adaptado de \"Glute Drive\" de wger.de (autores: schweezer, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Glute Drive", "sourceUrl": "https://wger.de/es/exercise/1528/view-base", "authors": [ "schweezer", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6d6c9ff6-d764-5be1-a0bc-a5c1255cf625", "name": "Pies a la barra", "aliases": [ "Toes to bar" ], "description": "Cuélgate de la barra con los brazos extendidos.\nTensa el abdomen y eleva las piernas estiradas hasta tocar la barra con los pies.\nBaja con control, sin balancearte de más.", "primaryMuscles": [ "abs", "hip_flexors" ], "secondaryMuscles": [ "forearms", "lats", "obliques" ], "equipment": [ "pull_up_bar" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "advanced", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Pies a la barra\", adaptado de \"Toes to bar (pies a la barra)\" de wger.de (autores: florian.bussmann, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Toes to bar (pies a la barra)", "sourceUrl": "https://wger.de/es/exercise/1529/view-base", "authors": [ "florian.bussmann", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "cd11db77-2296-5443-8989-7b3fc15191f0", "name": "Curl con mancuernas tumbado", "aliases": [ "Lying Dumbbell Curls" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl con mancuernas tumbado\", adaptado de \"Curls con mancuernas tumbado\" de wger.de (autores: Moffi, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curls con mancuernas tumbado", "sourceUrl": "https://wger.de/es/exercise/1530/view-base", "authors": [ "Moffi", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0235-relaxation.png", "sha256": "54022910aa5e7996622370f7073ea81ee2d9d8458fbb4dbd2f8ef41b76819c13" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0235-tension.png", "sha256": "2eb39c2e018c29dfa69cd0bcbc00e334b62bd5e95c0d04348059507b1ff5c6cb" } ] }, { "id": "5cec7fca-2f68-5613-82dc-51ebfe06a05f", "name": "Curl en polea", "aliases": [ "Cable Curls" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl en polea\", adaptado de \"Cable Curls\" de wger.de (autores: Brigade7938), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Cable Curls", "sourceUrl": "https://wger.de/es/exercise/1531/view-base", "authors": [ "Brigade7938" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "738294a3-51bb-579c-bc78-99a8989c45e2", "name": "Estiramiento de deltoides", "aliases": [ "Delt Stretch" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento de deltoides\", adaptado de \"Delt Stretch\" de wger.de (autores: Expenses7000), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Delt Stretch", "sourceUrl": "https://wger.de/es/exercise/1536/view-base", "authors": [ "Expenses7000" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "716618a6-ea6d-59f1-9628-2e511f6d93c3", "name": "Isometría de dominada", "aliases": [ "Pull-up Isometric Hold" ], "description": null, "primaryMuscles": [ "biceps", "lats", "traps" ], "secondaryMuscles": [], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Isometría de dominada\", adaptado de \"Pull-up Isometric Hold\" de wger.de (autores: DiscoCop), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Pull-up Isometric Hold", "sourceUrl": "https://wger.de/es/exercise/1537/view-base", "authors": [ "DiscoCop" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "f326ea63-ee7f-5be6-aa53-00b29a2074a9", "name": "Dominada de arquero", "aliases": [ "Archer Pull Up" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "traps" ], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Dominada de arquero\", adaptado de \"Dominada de arquero\" de wger.de (autores: Antsy6277, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Dominada de arquero", "sourceUrl": "https://wger.de/es/exercise/1545/view-base", "authors": [ "Antsy6277", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "aba67675-32d3-50d6-98cb-69e0d18ac32d", "name": "Press Larsen", "aliases": [ "Larsen Press" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "triceps" ], "equipment": [ "barbell", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press Larsen\", adaptado de \"Larsen Press\" de wger.de (autores: Expenses7000), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Larsen Press", "sourceUrl": "https://wger.de/es/exercise/1546/view-base", "authors": [ "Expenses7000" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "bfdc3f1d-94a4-594d-9f70-b723490c32df", "name": "Escaladora", "aliases": [ "Máquina de escaleras", "Stair master" ], "description": "Sube a la máquina, agárrate ligeramente a los pasamanos y empieza a subir escalones a un ritmo suave.\nAjusta la velocidad a lo que indique tu plan, con el tronco erguido y sin apoyar el peso en los brazos.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings", "calves" ], "equipment": [ "machine" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "locomotion", "level": "beginner", "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Escaladora\", adaptado de \"Stair Master\" de wger.de (autores: MisterPinnacle, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Stair Master", "sourceUrl": "https://wger.de/es/exercise/1548/view-base", "authors": [ "MisterPinnacle", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "cb3aa704-0263-5d6f-a927-7c7bb1674514", "name": "Flexiones", "aliases": [ "Flexiones de brazos", "Push-ups" ], "description": "Colócate en plancha alta con las manos algo más abiertas que los hombros y el cuerpo en línea recta de la cabeza a los talones.\nCon el abdomen y los glúteos firmes, flexiona los codos y baja el pecho hacia el suelo, con los codos a unos 45 grados del cuerpo.\nBaja hasta que el pecho casi toque el suelo.\nEmpuja hasta extender los brazos, sin que la cadera se hunda.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps", "abs" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones\", adaptado de \"Push-Up\" de wger.de (autores: Settebello), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Push-Up", "sourceUrl": "https://wger.de/es/exercise/1551/view-base", "authors": [ "Settebello" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0077-relaxation.png", "sha256": "a21683624cef6aba13405dbaa95d1586bf9953e96e0d060ec3e465e02590d348" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0077-tension.png", "sha256": "8d1e1b0b23647d2a2b93be32bdb5c1bf3217b80e91309c96100c5765633447ea" } ] }, { "id": "fc5e3220-f256-5f2f-a150-5e61c5248fe8", "name": "Flexión con palmada", "aliases": [ "Clap Push-UP" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps", "abs" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexión con palmada\", adaptado de \"Flexión con palmada\" de wger.de (autores: Settebello, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexión con palmada", "sourceUrl": "https://wger.de/es/exercise/1554/view-base", "authors": [ "Settebello", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "48af16ee-7a20-5eb4-8914-40d8e617295b", "name": "Devil press", "aliases": [ "Devil's press" ], "description": "Con una mancuerna en cada mano, haz un burpee apoyando las manos sobre las mancuernas, con flexión incluida.\nRecoge los pies hacia las manos y, con la espalda recta, lleva las mancuernas entre las piernas.\nExtiende la cadera con fuerza y lánzalas por encima de la cabeza en un solo movimiento, hasta extender los brazos.\nBájalas con control y repite.", "primaryMuscles": [ "chest", "shoulders", "glutes" ], "secondaryMuscles": [ "triceps", "abs", "hamstrings" ], "equipment": [ "dumbbell" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "hinge", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Devil press\", adaptado de \"Devil's Press\" de wger.de (autores: Settebello, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Devil's Press", "sourceUrl": "https://wger.de/es/exercise/1556/view-base", "authors": [ "Settebello", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "37b0c070-c78f-56f3-a820-518007b73b9d", "name": "Curl martillo alterno", "aliases": [], "description": "De pie, con las rodillas algo flexionadas y una mancuerna en cada mano con agarre neutro.\nFlexiona un brazo sin girar la muñeca hasta llevar la mancuerna cerca del hombro, mientras el otro queda extendido.\nBaja despacio y repite con el otro brazo.", "primaryMuscles": [ "biceps", "forearms" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl martillo alterno\", adaptado de \"Curl alterno de martillo con mancuernas\" de wger.de (autores: admin, Mariano_O), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl alterno de martillo con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1567/view-base", "authors": [ "admin", "Mariano_O" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0213-relaxation.png", "sha256": "fa898a6c747055e84d2a0f2228bd3990ca78abdd973f662b0eda17ebeb9681c4" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0213-tension.png", "sha256": "df23f3d20af05fec546e47000e9d12eb3df5f5b26c9cc78264085a81505c3711" } ] }, { "id": "959eab03-f7bf-5568-8d45-fd9f7f978622", "name": "Bird dog", "aliases": [ "Perro de caza", "Extensión cruzada en cuadrupedia" ], "description": "Colócate a cuatro patas con las manos bajo los hombros y las rodillas bajo la cadera.\nEstira a la vez un brazo hacia delante y la pierna contraria hacia atrás, hasta que queden en línea con la espalda.\nMantén un par de segundos sin girar la cadera y vuelve.\nRepite con el otro lado.", "primaryMuscles": [ "lower_back", "abs" ], "secondaryMuscles": [ "shoulders", "glutes" ], "equipment": [ "bodyweight", "mat" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Bird dog\", adaptado de \"Bird Dog\" de wger.de (autores: Settebello, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Bird Dog", "sourceUrl": "https://wger.de/es/exercise/1572/view-base", "authors": [ "Settebello", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "e6bcef2e-dcf6-569b-8153-5d4a4805420b", "name": "Rueda abdominal", "aliases": [ "Ab wheel", "Rodillo abdominal" ], "description": "Arrodíllate en el suelo con la rueda delante de ti, sujeta por los mangos.\nCon el abdomen firme, rueda hacia delante estirando el cuerpo todo lo que puedas sin que la zona lumbar se arquee.\nVuelve tirando con el abdomen hasta la posición inicial.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "shoulders", "lats", "obliques" ], "equipment": [], "bodyArea": "core", "mechanics": "compound", "movementPattern": "core", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Rueda abdominal\", adaptado de \"Rueda abdominal\" de wger.de (autores: lhegedus, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rueda abdominal", "sourceUrl": "https://wger.de/es/exercise/1573/view-base", "authors": [ "lhegedus", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b0a78e1c-6af5-5e71-8775-3cf4b3d8da3e", "name": "Natación", "aliases": [], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "full_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "distance_time", "isCardio": true, "attribution": { "text": "\"Natación\", adaptado de \"Schwimmen\" de wger.de (autores: delta@romeo), CC BY-SA 4.0. 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Modificado por Kluva.", "sourceTitle": "Patada de glúteo con banda elástica", "sourceUrl": "https://wger.de/es/exercise/1613/view-base", "authors": [ "Tierrasverdes" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "926cf97c-bd7a-5be1-8806-2c5756b39cd3", "name": "Patada de burro con mancuerna", "aliases": [ "Dumbbell donkey kick" ], "description": null, "primaryMuscles": [ "glutes", "hamstrings" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Patada de burro con mancuerna\", adaptado de \"Patada de burro con mancuerna\" de wger.de (autores: Tierrasverdes, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Patada de burro con mancuerna", "sourceUrl": "https://wger.de/es/exercise/1616/view-base", "authors": [ "Tierrasverdes", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f6660815-251f-5e88-8444-690c44854f38", "name": "Elevación de gemelos sentado con mancuerna", "aliases": [], "description": "Siéntate en un banco con la parte delantera de los pies sobre un disco o un escalón y una mancuerna apoyada sobre cada rodilla.\nDeja bajar los talones hasta notar el estiramiento.\nSube sobre la punta de los pies todo lo que puedas y baja despacio.", "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación de gemelos sentado con mancuerna\", adaptado de \"Elevación de gemelos sentado con mancuerna\" de wger.de (autores: AlucardEvil40, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación de gemelos sentado con mancuerna", "sourceUrl": "https://wger.de/es/exercise/1620/view-base", "authors": [ "AlucardEvil40", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0276-relaxation.png", "sha256": "635cbb44fa83ae36a3334e8cc1ce291af6043236a3493be60a8fee54879dfdc5" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0276-tension.png", "sha256": "a4e60d36a3ef33f3dbe5c8e170b5296b2324deb2cdd11e05615e0bdb546bbfeb" } ] }, { "id": "0f9203ca-fee0-5ba5-a823-6d1063175649", "name": "Remo unilateral en polea", "aliases": [ "Unilateral Cable row", "Single-arm cable row" ], "description": null, "primaryMuscles": [ "chest", "lats" ], "secondaryMuscles": [], "equipment": [ "cable", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo unilateral en polea\", adaptado de \"Remo unilateral en polea\" de wger.de (autores: Rottekongen, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo unilateral en polea", "sourceUrl": "https://wger.de/es/exercise/1621/view-base", "authors": [ "Rottekongen", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5073cd39-f9a0-5b68-ac06-063cdf3e0cca", "name": "Pullover y remo con cuerda en polea", "aliases": [ "Rope Pullover/row" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "cable", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pullover y remo con cuerda en polea\", adaptado de \"Pullover/remo con cuerda\" de wger.de (autores: Rottekongen, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Pullover/remo con cuerda", "sourceUrl": "https://wger.de/es/exercise/1634/view-base", "authors": [ "Rottekongen", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "2960a9d9-9abb-58bf-a01d-2dcd385a171b", "name": "Jalón modificado en polea", "aliases": [ "Modified pulldown" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "cable", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón modificado en polea\", adaptado de \"Modified pulldown\" de wger.de (autores: Rottekongen), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Modified pulldown", "sourceUrl": "https://wger.de/es/exercise/1635/view-base", "authors": [ "Rottekongen" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "385e015c-6d17-5167-ba85-16b345215b33", "name": "Remo a una mano en polea", "aliases": [ "Single arm row" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "cable", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo a una mano en polea\", adaptado de \"Remo a un brazo\" de wger.de (autores: Rottekongen, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo a un brazo", "sourceUrl": "https://wger.de/es/exercise/1637/view-base", "authors": [ "Rottekongen", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6e9e6b4e-1e57-5aab-8521-2d89c22d1cc1", "name": "Face pull inclinado con mancuernas", "aliases": [ "Dumbbell Bent Over Face Pull" ], "description": null, "primaryMuscles": [ "shoulders", "lats" ], "secondaryMuscles": [ "traps" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Face pull inclinado con mancuernas\", adaptado de \"Face pull inclinado con mancuernas\" de wger.de (autores: AlucardEvil40, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Face pull inclinado con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1639/view-base", "authors": [ "AlucardEvil40", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "bf339ef2-cf39-594f-9fed-676f7713ec36", "name": "Sentadilla frontal con mancuernas", "aliases": [], "description": "Sujeta una mancuerna en cada mano a la altura de los hombros, con los codos hacia delante.\nCon los pies a la anchura de los hombros, baja en sentadilla con el torso erguido hasta que los muslos queden paralelos al suelo.\nSube empujando el suelo con todo el pie.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "abs" ], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla frontal con mancuernas\", adaptado de \"Sentadilla frontal con mancuernas\" de wger.de (autores: AlucardEvil40, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla frontal con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1640/view-base", "authors": [ "AlucardEvil40", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "4315bedb-f702-5127-a967-b9613078db06", "name": "Peso muerto a una pierna con kettlebell", "aliases": [ "Kettlebell One Legged Deadlift" ], "description": null, "primaryMuscles": [ "glutes" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "kettlebell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto a una pierna con kettlebell\", adaptado de \"Peso muerto a una pierna con pesa rusa\" de wger.de (autores: AlucardEvil40, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Peso muerto a una pierna con pesa rusa", "sourceUrl": "https://wger.de/es/exercise/1641/view-base", "authors": [ "AlucardEvil40", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f1b5539f-8893-5deb-9b67-9b8592c079c3", "name": "Hip thrust con mancuerna", "aliases": [ "Dumbbell Hip Thrust" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Hip thrust con mancuerna\", adaptado de \"Empuje de cadera con mancuerna\" de wger.de (autores: AlucardEvil40, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Empuje de cadera con mancuerna", "sourceUrl": "https://wger.de/es/exercise/1642/view-base", "authors": [ "AlucardEvil40", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "7c17bad8-fac1-5b0d-a698-035a22cc9ee3", "name": "Flexión lateral con mancuerna", "aliases": [ "Inclinación lateral con mancuerna" ], "description": "De pie, con los pies a la anchura de la cadera y una mancuerna en una mano junto al muslo.\nInclina el tronco hacia el lado de la mancuerna sin girarlo ni echarlo hacia delante.\nVuelve a la posición vertical contrayendo los oblicuos del lado contrario.\nTermina la serie y cambia de mano.", "primaryMuscles": [ "obliques" ], "secondaryMuscles": [ "abs" ], "equipment": [ "dumbbell" ], "bodyArea": "core", "mechanics": "isolation", "movementPattern": "core", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Flexión lateral con mancuerna\", adaptado de \"Flexión lateral con mancuerna\" de wger.de (autores: AlucardEvil40, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexión lateral con mancuerna", "sourceUrl": "https://wger.de/es/exercise/1650/view-base", "authors": [ "AlucardEvil40", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0294-relaxation.png", "sha256": "03aa240fd5de6ab681d9859226c9894b91298f74a9116ba33019cc9dfa1534e0" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0294-tension.png", "sha256": "49ccb0ac0279113297164f6bf433aaca39bbb05cf9a3ece0462c14ef3e649883" } ] }, { "id": "74286ba4-7957-5447-9993-dae1302b7afb", "name": "Zancadas hacia atrás con mancuernas", "aliases": [], "description": "De pie, con una mancuerna en cada mano a los lados, da un paso largo hacia atrás.\nBaja hasta que la rodilla de atrás casi toque el suelo, con el torso erguido.\nEmpuja con la pierna de delante para volver y alterna las piernas.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "lunge", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Zancadas hacia atrás con mancuernas\", adaptado de \"Zancada hacia atrás con mancuernas\" de wger.de (autores: AlucardEvil40, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Zancada hacia atrás con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1651/view-base", "authors": [ "AlucardEvil40", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0129-relaxation.png", "sha256": "851796f4b948cac141761bd3e7da532fce28ac293296932be0d22fc970d276ee" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0129-tension.png", "sha256": "4171509951de7ce0c44672de2c5d9c76e57f5575cbaf3f5f6a6ae0ba0bc9d8ae" } ] }, { "id": "5873d981-ab4f-53f3-ad21-90c2c552d10a", "name": "Peso muerto rumano con mancuernas", "aliases": [], "description": "De pie, con una mancuerna en cada mano delante de los muslos y las rodillas ligeramente flexionadas.\nLleva la cadera hacia atrás e inclina el torso con la espalda recta, bajando las mancuernas pegadas a las piernas.\nBaja hasta notar el estiramiento de los isquiotibiales y vuelve a subir empujando la cadera hacia delante.", "primaryMuscles": [ "glutes", "hamstrings" ], "secondaryMuscles": [ "lower_back" ], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "hinge", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto rumano con mancuernas\", adaptado de \"Peso muerto rumano con mancuernas\" de wger.de (autores: AlucardEvil40, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Peso muerto rumano con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1652/view-base", "authors": [ "AlucardEvil40", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "293f3f42-6ca4-587a-a0a0-e6d0e3e86382", "name": "Sentadilla lateral con mancuerna", "aliases": [ "Dumbbell Side Squat" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla lateral con mancuerna\", adaptado de \"Sentadilla lateral con mancuerna\" de wger.de (autores: AlucardEvil40, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla lateral con mancuerna", "sourceUrl": "https://wger.de/es/exercise/1653/view-base", "authors": [ "AlucardEvil40", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "31b7b4a3-cea9-5057-bc53-09f3107153c0", "name": "Elevación lateral en máquina", "aliases": [], "description": "Ajusta el asiento para que los hombros queden alineados con el eje de la máquina y apoya los brazos en los rodillos.\nEleva los brazos hacia los lados hasta la altura de los hombros.\nBaja despacio sin que el peso descanse.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación lateral en máquina\", adaptado de \"Elevación lateral en máquina\" de wger.de (autores: roneydya, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación lateral en máquina", "sourceUrl": "https://wger.de/es/exercise/1654/view-base", "authors": [ "roneydya", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "0b9ba36b-9b01-5ad5-a6fa-a434867322c5", "name": "Press de pecho declinado en polea", "aliases": [ "Cable Chest Press - Decline" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "triceps" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press de pecho declinado en polea\", adaptado de \"Press de pecho en polea - declinado\" de wger.de (autores: Shiladree, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press de pecho en polea - declinado", "sourceUrl": "https://wger.de/es/exercise/1656/view-base", "authors": [ "Shiladree", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "6825378a-440e-5f10-9683-bda372609959", "name": "Curl Scott con rotación interna", "aliases": [ "Preacher Curl - Internally Rotated" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl Scott con rotación interna\", adaptado de \"Curl en banco Scott con rotación interna\" de wger.de (autores: Shiladree, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl en banco Scott con rotación interna", "sourceUrl": "https://wger.de/es/exercise/1657/view-base", "authors": [ "Shiladree", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "80ddedc2-ce33-5351-9d86-7d8f9455ddd6", "name": "Curl Scott con rotación externa", "aliases": [ "Preacher Curl - Externally Rotated" ], "description": null, "primaryMuscles": [ "biceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl Scott con rotación externa\", adaptado de \"Curl en banco Scott - rotación externa\" de wger.de (autores: Shiladree, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl en banco Scott - rotación externa", "sourceUrl": "https://wger.de/es/exercise/1658/view-base", "authors": [ "Shiladree", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "64e5d93a-5b0c-580e-8009-9740704c0741", "name": "Jalón al pecho cruzado a una mano", "aliases": [ "Lat Pulldown - Cross Body Single Arm" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón al pecho cruzado a una mano\", adaptado de \"Jalón al pecho a un brazo cruzado\" de wger.de (autores: Shiladree, wger.de), CC BY-SA 4.0. 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Modificado por Kluva.", "sourceTitle": "Aperturas en polea para el pecho inferior", "sourceUrl": "https://wger.de/es/exercise/1691/view-base", "authors": [ "daiben", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "26bd21d2-cda7-5999-ab68-c812be998c77", "name": "Isometría en banco inclinado con mancuernas", "aliases": [ "Incline Static Hold" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time_load", "isCardio": false, "attribution": { "text": "\"Isometría en banco inclinado con mancuernas\", adaptado de \"Sostenimiento estático en banco inclinado\" de wger.de (autores: daiben, wger.de), CC BY-SA 4.0. 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Modificado por Kluva.", "sourceTitle": "Press de pecho en máquina (plano)", "sourceUrl": "https://wger.de/es/exercise/1694/view-base", "authors": [ "daiben", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "284d76bd-c73e-5e86-befe-add29d572d92", "name": "Dominadas con agarre ancho", "aliases": [], "description": "Cuélgate de la barra con un agarre prono bastante más abierto que los hombros.\nCon los hombros bajos, tira llevando los codos hacia abajo y hacia atrás hasta acercar el pecho a la barra.\nMantén un instante arriba apretando la espalda y baja despacio hasta extender los brazos.", "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "upper_back" ], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "advanced", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Dominadas con agarre ancho\", adaptado de \"Dominadas (agarre ancho)\" de wger.de (autores: daiben, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Dominadas (agarre ancho)", "sourceUrl": "https://wger.de/es/exercise/1695/view-base", "authors": [ "daiben", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f814d6c8-bdc6-52ad-a672-0df906533411", "name": "Dominadas con agarre neutro", "aliases": [ "Dominadas con agarre paralelo" ], "description": "Cuélgate de unos agarres paralelos con las palmas enfrentadas y los brazos extendidos.\nCon los hombros bajos, tira llevando los codos hacia abajo y atrás hasta que la barbilla llegue a la altura de las manos.\nBaja despacio hasta extender los brazos.", "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "upper_back" ], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "intermediate", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Dominadas con agarre neutro\", adaptado de \"Dominadas (agarre neutro)\" de wger.de (autores: daiben, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Dominadas (agarre neutro)", "sourceUrl": "https://wger.de/es/exercise/1696/view-base", "authors": [ "daiben", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0090-relaxation.png", "sha256": "24bd8029d771231d8a3e277c5ae04ae820ca66c776733806e0af131506c1dc19" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0090-tension.png", "sha256": "56419d7b243db13c82dade32fe7cf9f7c86378ddd7926c944b640af5bfe45213" } ] }, { "id": "a33ea25c-7a85-5242-9173-b8590fec256f", "name": "Remo pesado a una mano con mancuerna", "aliases": [ "One-Arm Heavy Row" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo pesado a una mano con mancuerna\", adaptado de \"Remo pesado a una mano\" de wger.de (autores: daiben, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo pesado a una mano", "sourceUrl": "https://wger.de/es/exercise/1701/view-base", "authors": [ "daiben", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "83d22e6f-77d7-51cc-98c0-d69dce11bead", "name": "Patada de tríceps con mancuerna en banco", "aliases": [ "Patadas traseras" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Patada de tríceps con mancuerna en banco\", adaptado de \"Patadas traseras\" de wger.de (autores: Mariano_O), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Patadas traseras", "sourceUrl": "https://wger.de/es/exercise/1703/view-base", "authors": [ "Mariano_O" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0196-relaxation.png", "sha256": "40d8062e809fc727d1d89e838399d80b7cd975d763e7b3f8156306c3d9715f22" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0196-tension.png", "sha256": "6ca8c88e27268db70f291fd54fe5130b7cac17e1edad103774289c520fb51204" } ] }, { "id": "c337ecee-94ad-5a36-a437-844f83284f18", "name": "L-sit agrupado", "aliases": [ "Tuck L-sit" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "chest", "biceps", "triceps", "traps", "quadriceps" ], "equipment": [ "bench" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"L-sit agrupado\", adaptado de \"L-sit agrupado\" de wger.de (autores: clafal, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "L-sit agrupado", "sourceUrl": "https://wger.de/es/exercise/1704/view-base", "authors": [ "clafal", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "1818d84b-0816-5395-9ead-e34c830f402b", "name": "Sentadilla búlgara con mancuernas", "aliases": [ "Zancada búlgara" ], "description": "Colócate de espaldas a un banco, a un paso largo, y apoya el empeine de un pie sobre él; sujeta una mancuerna en cada mano.\nBaja flexionando la rodilla de delante hasta que el muslo quede casi paralelo al suelo, con el torso erguido.\nEmpuja con el pie de delante para subir.\nTermina la serie con una pierna y cambia de lado.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "adductors", "hamstrings" ], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "lunge", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla búlgara con mancuernas\", adaptado de \"Sentadilla búlgara con mancuernas\" de wger.de (autores: AlucardEvil40, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla búlgara con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1706/view-base", "authors": [ "AlucardEvil40", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "67079d22-fe83-5e93-b2d6-3ab3e683f48a", "name": "Elevación lateral en polea con apoyo en banco", "aliases": [ "Elevación lateral polea" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "cable", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación lateral en polea con apoyo en banco\", adaptado de \"Elevacion lateral polea\" de wger.de (autores: polloperro), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevacion lateral polea", "sourceUrl": "https://wger.de/es/exercise/1707/view-base", "authors": [ "polloperro" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9fe6ce13-5a9b-5024-b2a9-0509d821fe39", "name": "Pájaros de pie en polea", "aliases": [ "Reverse Fly Standing" ], "description": null, "primaryMuscles": [ "shoulders", "traps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pájaros de pie en polea\", adaptado de \"Pájaro de pie\" de wger.de (autores: Croak6728, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Pájaro de pie", "sourceUrl": "https://wger.de/es/exercise/1709/view-base", "authors": [ "Croak6728", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "1289896e-96fa-5a80-a4c3-c2c80bbc80d2", "name": "Estiramiento de dorsales y tríceps en banco", "aliases": [ "Butchers Block Stretch" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "traps" ], "equipment": [ "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento de dorsales y tríceps en banco\", adaptado de \"Estiramiento Butcher's Block\" de wger.de (autores: Croak6728, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento Butcher's Block", "sourceUrl": "https://wger.de/es/exercise/1710/view-base", "authors": [ "Croak6728", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "aceb81a6-eb51-579c-8169-fbeb748da4ff", "name": "Estiramiento del durmiente", "aliases": [ "Sleeper Stretch" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "traps" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento del durmiente\", adaptado de \"Sleeper Stretch\" de wger.de (autores: Croak6728, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sleeper Stretch", "sourceUrl": "https://wger.de/es/exercise/1711/view-base", "authors": [ "Croak6728", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "34d7c2a9-18fb-567e-8202-a661f556e4b5", "name": "Estiramiento horizontal del hombro", "aliases": [ "Horizontal Shoulder Flexion Stretch" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento horizontal del hombro\", adaptado de \"Estiramiento de flexión horizontal del hombro\" de wger.de (autores: Croak6728, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento de flexión horizontal del hombro", "sourceUrl": "https://wger.de/es/exercise/1712/view-base", "authors": [ "Croak6728", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "1f64c406-428a-526d-9877-c28e6e8f9823", "name": "Estiramiento de pectoral en el marco de la puerta", "aliases": [ "Doorway Pectoral Stretch" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento de pectoral en el marco de la puerta\", adaptado de \"Estiramiento de pectoral en el marco de la puerta\" de wger.de (autores: Croak6728, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento de pectoral en el marco de la puerta", "sourceUrl": "https://wger.de/es/exercise/1713/view-base", "authors": [ "Croak6728", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "8b553f8f-63ff-57f1-ae89-1416bfeba086", "name": "Péndulo de hombro con mancuerna", "aliases": [ "Shoulder Dumbbell Pendular Exercise" ], "description": null, "primaryMuscles": [ "chest", "shoulders", "lats", "traps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Péndulo de hombro con mancuerna\", adaptado de \"Ejercicio pendular de hombro con mancuerna\" de wger.de (autores: Croak6728, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Ejercicio pendular de hombro con mancuerna", "sourceUrl": "https://wger.de/es/exercise/1714/view-base", "authors": [ "Croak6728", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "63e3fdb6-8ee2-5100-82a9-517e02b361cf", "name": "Rotación externa con mancuerna tumbado", "aliases": [ "Rotación externa de hombro" ], "description": "Túmbate de lado con una mancuerna ligera en la mano de arriba.\nPega el codo al costado, flexionado a 90 grados, con la mano delante del abdomen.\nGira el hombro hacia fuera subiendo la mancuerna, sin separar el codo del cuerpo.\nBaja despacio y cambia de lado al terminar la serie.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "upper_back" ], "equipment": [ "dumbbell", "mat" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Rotación externa con mancuerna tumbado\", adaptado de \"Rotación externa de hombro con mancuerna\" de wger.de (autores: Croak6728, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rotación externa de hombro con mancuerna", "sourceUrl": "https://wger.de/es/exercise/1715/view-base", "authors": [ "Croak6728", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "81a08ac3-662f-53c0-b1bd-12016841fcc4", "name": "Flexiones escapulares inclinadas", "aliases": [ "Incline Shoulder Press Up" ], "description": null, "primaryMuscles": [ "chest", "shoulders" ], "secondaryMuscles": [], "equipment": [ "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones escapulares inclinadas\", adaptado de \"Push-up escapular en banco inclinado\" de wger.de (autores: Croak6728, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Push-up escapular en banco inclinado", "sourceUrl": "https://wger.de/es/exercise/1716/view-base", "authors": [ "Croak6728", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "216d19e6-be65-5001-8f24-e0de69ce8569", "name": "Extensión de tríceps a una mano en polea alta de espaldas", "aliases": [], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Extensión de tríceps a una mano en polea alta de espaldas\", adaptado de \"Codo unilateral polea alta\" de wger.de (autores: polloperro), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Codo unilateral polea alta", "sourceUrl": "https://wger.de/es/exercise/1717/view-base", "authors": [ "polloperro" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "651bdf9d-d1f0-5207-bb58-c8b32c04bf94", "name": "Remo alto en polea alta", "aliases": [ "Remo alto polea alta" ], "description": null, "primaryMuscles": [ "chest", "triceps", "obliques" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo alto en polea alta\", adaptado de \"Remo alto desde polea\" de wger.de (autores: polloperro), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo alto desde polea", "sourceUrl": "https://wger.de/es/exercise/1718/view-base", "authors": [ "polloperro" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "b8a09751-fdd2-56b2-82ed-8549dc010d0e", "name": "Jalón de rodillas a una mano", "aliases": [], "description": null, "primaryMuscles": [ "biceps", "obliques" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón de rodillas a una mano\", adaptado de \"Jalón caballero unialteral\" de wger.de (autores: polloperro), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Jalón caballero unialteral", "sourceUrl": "https://wger.de/es/exercise/1719/view-base", "authors": [ "polloperro" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "cca938dc-c6c8-507d-b50f-ab1d3c5177be", "name": "Patada de glúteo en máquina", "aliases": [ "Glute Kickback (Machine)" ], "description": null, "primaryMuscles": [ "glutes" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Patada de glúteo en máquina\", adaptado de \"Glute Kickback (Machine)\" de wger.de (autores: barry), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Glute Kickback (Machine)", "sourceUrl": "https://wger.de/es/exercise/1723/view-base", "authors": [ "barry" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "4e273d4c-39ae-547a-aac1-2ff1c1cd2f6a", "name": "Aducción de pie en polea", "aliases": [ "Standing Adduction (Cable)" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Aducción de pie en polea\", adaptado de \"Aducción de pie (polea)\" de wger.de (autores: barry, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Aducción de pie (polea)", "sourceUrl": "https://wger.de/es/exercise/1724/view-base", "authors": [ "barry", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0135-relaxation.png", "sha256": "d95bde733fda15be2c81af079752432906709cacec66fedbe229475222b91133" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0135-tension.png", "sha256": "e1adfad46c785933bd451ac97249e9cc00860b27cdb2b5c1d4881aacd0a6d68c" } ] }, { "id": "03c20d1d-bfb3-51cf-b416-137a6d47b63a", "name": "Remo sentado en máquina", "aliases": [ "Remo en máquina" ], "description": "Ajusta el asiento para que los agarres queden a la altura del pecho y apoya el pecho en el respaldo.\nTira de los agarres llevando los codos hacia atrás y juntando las escápulas, con el pecho erguido.\nVuelve despacio hasta extender los brazos, sin encorvarte.", "primaryMuscles": [ "lats", "upper_back" ], "secondaryMuscles": [ "shoulders", "biceps" ], "equipment": [ "machine" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_pull", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo sentado en máquina\", adaptado de \"Remo sentado (máquina)\" de wger.de (autores: barry, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo sentado (máquina)", "sourceUrl": "https://wger.de/es/exercise/1725/view-base", "authors": [ "barry", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f7044b6e-84b7-5e1b-a431-56a3ad29535a", "name": "Jalón lateral con brazo recto en polea", "aliases": [ "Side Straight-Arm Pulldown (Cable)" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón lateral con brazo recto en polea\", adaptado de \"Jalón lateral con brazo recto (polea)\" de wger.de (autores: barry, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Jalón lateral con brazo recto (polea)", "sourceUrl": "https://wger.de/es/exercise/1727/view-base", "authors": [ "barry", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "d49d4fbd-b170-52ef-b6a7-cc9097a1e359", "name": "Rotación interna de hombro en polea", "aliases": [ "Shoulder Internal Rotation (Cable)" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Rotación interna de hombro en polea\", adaptado de \"Rotación interna de hombro (polea)\" de wger.de (autores: barry, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rotación interna de hombro (polea)", "sourceUrl": "https://wger.de/es/exercise/1728/view-base", "authors": [ "barry", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0034-relaxation.png", "sha256": "ac10fab680149ef9a0eab875cd8b6dfc35c3e3896cc2461c467a0b6f58a2f967" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0034-tension.png", "sha256": "ca87403f7a5abfac7976f534aa57abac22ddcc7ddec5212ba112a60c9aca73ec" } ] }, { "id": "e3434836-4c91-5f6f-bda9-c52494004f8b", "name": "Rotación externa de hombro en polea (de pie)", "aliases": [ "Shoulder External Rotation (Cable)" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Rotación externa de hombro en polea (de pie)\", adaptado de \"Rotación externa de hombro (polea)\" de wger.de (autores: barry, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rotación externa de hombro (polea)", "sourceUrl": "https://wger.de/es/exercise/1729/view-base", "authors": [ "barry", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "72a34b79-58a5-5042-b866-844f1f1be411", "name": "Elevación frontal en polea", "aliases": [ "Front Raise (Cable)" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación frontal en polea\", adaptado de \"Front Raise (Cable)\" de wger.de (autores: barry), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Front Raise (Cable)", "sourceUrl": "https://wger.de/es/exercise/1731/view-base", "authors": [ "barry" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0008-relaxation.png", "sha256": "03883b2101bf39dad99e7161f3c288d36dba45b7f003086442850c660b1fd241" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0008-tension.png", "sha256": "fbc50911dfff9ff5793dd3e5a81b3d509826a276dfb722a6673b96c5a258f6e4" } ] }, { "id": "1a221f6f-2358-5bc7-bfd0-9c2a19f4ae69", "name": "Face pull con banda elástica", "aliases": [ "Face pulls with yellow/green band" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "traps" ], "equipment": [ "resistance_band" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Face pull con banda elástica\", adaptado de \"Face pulls con banda amarilla/verde\" de wger.de (autores: 54str, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Face pulls con banda amarilla/verde", "sourceUrl": "https://wger.de/es/exercise/1732/view-base", "authors": [ "54str", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9fdf155b-6d54-57ec-8ccb-17f58ffe518a", "name": "Sentadilla isométrica hasta el fallo", "aliases": [ "Isometric Squat to Failure" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Sentadilla isométrica hasta el fallo\", adaptado de \"Sentadilla isometrica al fallo\" de wger.de (autores: Tierrasverdes), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla isometrica al fallo", "sourceUrl": "https://wger.de/es/exercise/1733/view-base", "authors": [ "Tierrasverdes" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "47df65de-4363-5e17-b52e-43632252c09f", "name": "Zancada a una pierna con kettlebell", "aliases": [ "Single-Leg Lunge with Kettlebell" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps", "calves" ], "secondaryMuscles": [], "equipment": [ "kettlebell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Zancada a una pierna con kettlebell\", adaptado de \"Zancada con pesa rusa a una pierna\" de wger.de (autores: Tierrasverdes), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Zancada con pesa rusa a una pierna", "sourceUrl": "https://wger.de/es/exercise/1734/view-base", "authors": [ "Tierrasverdes" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a3fa7912-78ea-5d6f-b2de-3566a77607d0", "name": "Patada lateral de glúteo en prensa a una pierna", "aliases": [ "Single-leg side glute press" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps", "calves" ], "secondaryMuscles": [], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Patada lateral de glúteo en prensa a una pierna\", adaptado de \"Gluteo en prensa de lado con una pierna\" de wger.de (autores: Tierrasverdes), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Gluteo en prensa de lado con una pierna", "sourceUrl": "https://wger.de/es/exercise/1735/view-base", "authors": [ "Tierrasverdes" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a26132a9-b1ea-5b0f-8344-06d7179c5252", "name": "Peso muerto a una pierna con mancuerna", "aliases": [ "Peso muerto rumano unilateral" ], "description": "De pie sobre una pierna, con la rodilla ligeramente flexionada, sujeta una mancuerna con la mano contraria.\nInclina el torso hacia delante con la espalda recta mientras la pierna libre se estira hacia atrás, en línea con el tronco.\nBaja hasta notar el estiramiento del isquiotibial de apoyo y vuelve a subir apretando el glúteo.\nTermina la serie con una pierna y cambia.", "primaryMuscles": [ "glutes", "hamstrings" ], "secondaryMuscles": [ "lower_back", "abs" ], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "hinge", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto a una pierna con mancuerna\", adaptado de \"Peso muerto a una pierna con mancuerna\" de wger.de (autores: Tierrasverdes), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Peso muerto a una pierna con mancuerna", "sourceUrl": "https://wger.de/es/exercise/1736/view-base", "authors": [ "Tierrasverdes" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "63298655-fd3f-5aed-ad42-e3e27e724909", "name": "Sentadilla gamba", "aliases": [ "Shrimp Squad" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings", "calves" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla gamba\", adaptado de \"Shrimp Squad\" de wger.de (autores: Happy), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Shrimp Squad", "sourceUrl": "https://wger.de/es/exercise/1739/view-base", "authors": [ "Happy" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "fbe74b3f-e77c-5452-9aeb-46446a9fb08c", "name": "Puente de glúteos a una pierna", "aliases": [ "Single Leg Glute Bridge" ], "description": null, "primaryMuscles": [ "glutes" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Puente de glúteos a una pierna\", adaptado de \"Single Leg Glute Bridge\" de wger.de (autores: Happy), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Single Leg Glute Bridge", "sourceUrl": "https://wger.de/es/exercise/1740/view-base", "authors": [ "Happy" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "dddbeac9-9556-5c94-9345-8beba1b1d22a", "name": "Dominadas en L-sit", "aliases": [ "L-Sit Pull-ups" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "abs" ], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Dominadas en L-sit\", adaptado de \"L-Sit Pull-ups\" de wger.de (autores: Happy), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "L-Sit Pull-ups", "sourceUrl": "https://wger.de/es/exercise/1741/view-base", "authors": [ "Happy" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "3c896005-65c7-5827-8859-812320c57d60", "name": "Back lever", "aliases": [], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "pull_up_bar" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Back lever\", adaptado de \"Back Lever\" de wger.de (autores: Happy), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Back Lever", "sourceUrl": "https://wger.de/es/exercise/1742/view-base", "authors": [ "Happy" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "3abcea9a-12ee-5d24-bb79-87adc2d818ce", "name": "Limpiaparabrisas colgado", "aliases": [ "Windshield Wipers" ], "description": null, "primaryMuscles": [ "abs", "obliques" ], "secondaryMuscles": [], "equipment": [ "pull_up_bar" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Limpiaparabrisas colgado\", adaptado de \"Limpiaparabrisas\" de wger.de (autores: Happy, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Limpiaparabrisas", "sourceUrl": "https://wger.de/es/exercise/1743/view-base", "authors": [ "Happy", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "4cd591e3-33a0-5fd7-8c08-ab7c420e7775", "name": "Elevación frontal en polea con barra corta", "aliases": [ "Cable Front Raise with a small bar" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación frontal en polea con barra corta\", adaptado de \"Elevación frontal en polea con barra\" de wger.de (autores: Tierrasverdes), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación frontal en polea con barra", "sourceUrl": "https://wger.de/es/exercise/1745/view-base", "authors": [ "Tierrasverdes" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "c150b037-d9ba-5e73-84c3-b1d3503d09d5", "name": "Sentadilla en máquina Smith", "aliases": [ "Sentadilla en multipower" ], "description": "Colócate bajo la barra de la máquina Smith, apoyándola en la parte alta de la espalda, con los pies algo adelantados respecto a la barra.\nDesengánchala y baja en sentadilla llevando la cadera hacia atrás, con la espalda apoyada en la trayectoria de la barra.\nBaja hasta que los muslos queden paralelos al suelo y sube empujando con todo el pie.\nLa guía de la máquina da estabilidad; la colocación de los pies decide si trabajan más los cuádriceps o los glúteos.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "smith_machine" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla en máquina Smith\", adaptado de \"Sentadilla multipower\" de wger.de (autores: Tierrasverdes), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla multipower", "sourceUrl": "https://wger.de/es/exercise/1747/view-base", "authors": [ "Tierrasverdes" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0124-relaxation.png", "sha256": "c8d86bbce1d18a36d160fd4db1815035eb3b2b4ecd3f5ab534257a4875853849" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0124-tension.png", "sha256": "28ce37e4d2fcb1c3fb4b639f892f5142579942cdd6fac85dcb1ed96cfe1724d2" } ] }, { "id": "76fc6379-dfa8-54d0-8b1b-dc0c014b2677", "name": "Abducción de cadera en máquina", "aliases": [ "Máquina de abductores" ], "description": "Siéntate en la máquina con la espalda apoyada y la parte externa de las rodillas contra los apoyos, con las piernas juntas.\nSepara las piernas empujando los apoyos hacia fuera todo lo que puedas.\nVuelve despacio a la posición inicial.", "primaryMuscles": [ "abductors" ], "secondaryMuscles": [ "glutes" ], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": "isolation", "movementPattern": null, "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Abducción de cadera en máquina\", adaptado de \"Abducción en máquina\" de wger.de (autores: Tierrasverdes), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Abducción en máquina", "sourceUrl": "https://wger.de/es/exercise/1748/view-base", "authors": [ "Tierrasverdes" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0156-relaxation.png", "sha256": "548304530ccc4f33dbf7f1d77741b2e542ca40a18a518af6d871b24336056d7a" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0156-tension.png", "sha256": "4a13afc1ac21cfcb5f85e06867604e769cadb3214e14008685b9257bb00567db" } ] }, { "id": "42ea06cd-0de7-53fb-a572-0f676785d275", "name": "Pull through en polea", "aliases": [ "Cable pull through" ], "description": "Coloca una cuerda en la polea baja y ponte de espaldas a la máquina, con la cuerda entre las piernas y un agarre en cada mano.\nDa un par de pasos adelante y, con las rodillas algo flexionadas, lleva la cadera hacia atrás con la espalda recta.\nExtiende la cadera empujándola hacia delante y aprieta los glúteos al final, con los brazos relajados.", "primaryMuscles": [ "glutes", "hamstrings" ], "secondaryMuscles": [ "lower_back" ], "equipment": [ "cable" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "hinge", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pull through en polea\", adaptado de \"Cable pull through\" de wger.de (autores: manuher89, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Cable pull through", "sourceUrl": "https://wger.de/es/exercise/1751/view-base", "authors": [ "manuher89", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "63635536-9eaf-563e-87b9-165c6b966acc", "name": "Plancha con alcance de brazo", "aliases": [ "Plank Reach" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "shoulders", "obliques" ], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Plancha con alcance de brazo\", adaptado de \"Plancha con extensión de brazo\" de wger.de (autores: wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Plancha con extensión de brazo", "sourceUrl": "https://wger.de/es/exercise/1766/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "034499a7-5e9e-5cb7-9a9f-95443f588043", "name": "Curl de muñeca en polea", "aliases": [ "Wrist curl, cable" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [ "biceps" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Curl de muñeca en polea\", adaptado de \"Curl de muñeca en polea\" de wger.de (autores: eufvksruh, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Curl de muñeca en polea", "sourceUrl": "https://wger.de/es/exercise/1771/view-base", "authors": [ "eufvksruh", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9ab4e363-1ecd-555f-a622-c78e3df0e609", "name": "Crunch inverso", "aliases": [ "Encogimiento inverso" ], "description": "Túmbate boca arriba con las manos a los lados o bajo los glúteos y las piernas elevadas, con las rodillas flexionadas.\nLleva las rodillas hacia el pecho despegando la cadera del suelo con el abdomen.\nBaja despacio sin dejar caer las piernas.", "primaryMuscles": [ "abs" ], "secondaryMuscles": [ "obliques", "hip_flexors" ], "equipment": [ "bodyweight", "mat" ], "bodyArea": "core", "mechanics": "isolation", "movementPattern": "core", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Crunch inverso\", adaptado de \"Crunch inverso\" de wger.de (autores: eufvksruh, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Crunch inverso", "sourceUrl": "https://wger.de/es/exercise/1772/view-base", "authors": [ "eufvksruh", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0287-relaxation.png", "sha256": "c6fee017ab85ce6ef60f462640ba74d8f89a0a17e9bc987452fb6cc7d4636717" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0287-tension.png", "sha256": "b6684ff6fcdd7e9d520633bd69f0d05e1e116493719d4afb222e4ccdf31b7d69" } ] }, { "id": "32f20b3e-3f1d-567b-8a58-03fdf6eadeb2", "name": "Fondos en silla", "aliases": [ "Chair dips" ], "description": null, "primaryMuscles": [ "triceps" ], "secondaryMuscles": [ "chest", "shoulders" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Fondos en silla\", adaptado de \"Fondos en silla\" de wger.de (autores: tinman, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Fondos en silla", "sourceUrl": "https://wger.de/es/exercise/1774/view-base", "authors": [ "tinman", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "60656d27-efa2-5407-90e3-e52cfd51c06a", "name": "Paseo de maleta", "aliases": [ "Suitcase carry" ], "description": "Sujeta una mancuerna o una kettlebell pesada con una mano, a un lado del cuerpo.\nCamina con el tronco recto y los hombros nivelados, sin inclinarte hacia el lado del peso.\nRecorre la distancia indicada y cambia de mano.", "primaryMuscles": [ "obliques" ], "secondaryMuscles": [ "forearms", "traps", "abs" ], "equipment": [ "dumbbell", "kettlebell" ], "bodyArea": "core", "mechanics": "compound", "movementPattern": "carry", "level": "beginner", "defaultTracking": "distance", "isCardio": false, "attribution": { "text": "\"Paseo de maleta\", adaptado de \"Suitcase Carry\" de wger.de (autores: aboksz), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Suitcase Carry", "sourceUrl": "https://wger.de/es/exercise/1776/view-base", "authors": [ "aboksz" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "68481762-9334-57eb-ae91-d321980f457d", "name": "Flexiones con déficit", "aliases": [ "Deficit Push ups" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "triceps" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones con déficit\", adaptado de \"Deficit Push ups\" de wger.de (autores: Rottekongen), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Deficit Push ups", "sourceUrl": "https://wger.de/es/exercise/1777/view-base", "authors": [ "Rottekongen" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "8bb5b2dc-2343-5f8f-993a-fde4c791530f", "name": "Rotación con landmine", "aliases": [ "Landmine Rotation" ], "description": null, "primaryMuscles": [ "obliques" ], "secondaryMuscles": [ "shoulders", "abs" ], "equipment": [ "barbell", "landmine" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Rotación con landmine\", adaptado de \"Rotación con landmine\" de wger.de (autores: aboksz, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rotación con landmine", "sourceUrl": "https://wger.de/es/exercise/1779/view-base", "authors": [ "aboksz", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "e480738a-1e9c-5985-9afc-aeda51dc97fa", "name": "Jalón cruzado a una mano en polea", "aliases": [ "Unilateral cross body cable pull down" ], "description": null, "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Jalón cruzado a una mano en polea\", adaptado de \"Jalón cruzado unilateral en polea\" de wger.de (autores: wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Jalón cruzado unilateral en polea", "sourceUrl": "https://wger.de/es/exercise/1795/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "fe006bb4-a4f0-5d9d-a8a7-731fa86d691f", "name": "Sentadilla profunda con barra", "aliases": [ "Sentadilla completa" ], "description": "Con la barra sobre la parte alta de la espalda y los pies a la anchura de los hombros, baja en sentadilla.\nBaja por debajo del paralelo, todo lo que permita tu movilidad sin redondear la espalda ni levantar los talones.\nSube empujando el suelo con todo el pie y el pecho erguido.", "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "lower_back", "adductors", "hamstrings" ], "equipment": [ "barbell" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "squat", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla profunda con barra\", adaptado de \"Sentadilla profunda con barra\" de wger.de (autores: fabrice, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla profunda con barra", "sourceUrl": "https://wger.de/es/exercise/1801/view-base", "authors": [ "fabrice", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "cc3bec3e-7b6a-5cc6-bc57-933fb39cfa66", "name": "Peso muerto con barra hexagonal", "aliases": [ "Trap bar deadlift", "Sentadilla con barra hexagonal" ], "description": "Colócate dentro de la barra hexagonal con los pies a la anchura de la cadera y agarra los manerales.\nCon la espalda recta y la cadera algo más baja que en un peso muerto, sube empujando el suelo hasta quedar de pie.\nBaja con control por el mismo camino.\nEl peso queda centrado en el cuerpo, lo que reduce la carga sobre la zona lumbar.", "primaryMuscles": [ "glutes", "quadriceps", "hamstrings" ], "secondaryMuscles": [ "forearms", "traps", "lower_back" ], "equipment": [ "trap_bar" ], "bodyArea": "lower_body", "mechanics": "compound", "movementPattern": "hinge", "level": "beginner", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Peso muerto con barra hexagonal\", adaptado de \"Sentadilla con barra hexagonal\" de wger.de (autores: kmcalderwood, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla con barra hexagonal", "sourceUrl": "https://wger.de/es/exercise/1803/view-base", "authors": [ "kmcalderwood", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "ab4ee702-989b-55cc-9e5e-590516dfe90b", "name": "Movilidad de tobillo en flexión dorsal", "aliases": [ "Ankle dorsiflexion rocks" ], "description": null, "primaryMuscles": [ "calves" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Movilidad de tobillo en flexión dorsal\", adaptado de \"Dorsiflexión de tobillo\" de wger.de (autores: Davidgj32), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Dorsiflexión de tobillo", "sourceUrl": "https://wger.de/es/exercise/1804/view-base", "authors": [ "Davidgj32" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "cd8c7557-e4e4-5a46-94c9-d7536cdc9ed9", "name": "Elevación lateral en polea por detrás de la espalda", "aliases": [ "Behind the Back Cable Lateral Raise" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "traps" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación lateral en polea por detrás de la espalda\", adaptado de \"Elevación lateral en polea por detrás de la espalda\" de wger.de (autores: LEBRERO, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación lateral en polea por detrás de la espalda", "sourceUrl": "https://wger.de/es/exercise/1807/view-base", "authors": [ "LEBRERO", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "36a9025f-ad2f-55ba-9aa5-9baca7f80d3f", "name": "Sujeción en paralelas", "aliases": [ "Parallel Bar Hold" ], "description": null, "primaryMuscles": [ "chest", "shoulders", "triceps" ], "secondaryMuscles": [ "lats", "abs", "obliques" ], "equipment": [ "parallel_bars" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Sujeción en paralelas\", adaptado de \"Sujeción en barras paralelas\" de wger.de (autores: Croak6728, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sujeción en barras paralelas", "sourceUrl": "https://wger.de/es/exercise/1808/view-base", "authors": [ "Croak6728", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a3a32a5a-a2fc-5498-b938-e610922f26f4", "name": "Hiperextensión inversa", "aliases": [ "Reverse Hyperextension" ], "description": null, "primaryMuscles": [ "glutes", "hamstrings" ], "secondaryMuscles": [], "equipment": [ "bench" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Hiperextensión inversa\", adaptado de \"Hiperextensión inversa\" de wger.de (autores: Croak6728, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Hiperextensión inversa", "sourceUrl": "https://wger.de/es/exercise/1809/view-base", "authors": [ "Croak6728", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "64184b0b-1722-5768-860d-16762ebdb5c2", "name": "Esfinge", "aliases": [ "Sphinx" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Esfinge\", adaptado de \"Esfinge\" de wger.de (autores: Joculari, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Esfinge", "sourceUrl": "https://wger.de/es/exercise/1810/view-base", "authors": [ "Joculari", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "db009b4c-5a18-5abc-93e1-30e41df2f41c", "name": "Libro abierto", "aliases": [ "Open Book" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Libro abierto\", adaptado de \"Libro abierto\" de wger.de (autores: teus_ergaster, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Libro abierto", "sourceUrl": "https://wger.de/es/exercise/1822/view-base", "authors": [ "teus_ergaster", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a7a10d8f-066b-51d4-9e81-7e0a204aeb85", "name": "Almeja", "aliases": [ "Clamshell" ], "description": null, "primaryMuscles": [ "abs", "glutes" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Almeja\", adaptado de \"Almeja (clamshell)\" de wger.de (autores: teus_ergaster, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Almeja (clamshell)", "sourceUrl": "https://wger.de/es/exercise/1823/view-base", "authors": [ "teus_ergaster", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "3ac37c49-2a03-5649-bd14-1615adebad50", "name": "Press Tate con mancuernas", "aliases": [ "Tate press" ], "description": "Túmbate en un banco plano con una mancuerna en cada mano y los brazos extendidos sobre el pecho, con las palmas hacia los pies.\nFlexiona los codos hacia fuera y baja las mancuernas hasta que toquen el pecho.\nExtiende los codos para volver a subirlas.", "primaryMuscles": [ "triceps" ], "secondaryMuscles": [ "chest", "shoulders" ], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": "isolation", "movementPattern": null, "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press Tate con mancuernas\", adaptado de \"Tate press con mancuernas\" de wger.de (autores: beagle, wger.de), CC BY-SA 4.0. 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Traducido y modificado por Kluva.", "sourceTitle": "Standing IT Band Stretch", "sourceUrl": "https://wger.de/es/exercise/1875/view-base", "authors": [ "Davidgj32" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "8a7de493-5957-5dd9-9511-e69ac05acc8e", "name": "Estiramiento de gemelos con apoyo", "aliases": [ "Supported Calf Stretch" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento de gemelos con apoyo\", adaptado de \"Supported Calf Stretch\" de wger.de (autores: Davidgj32), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Supported Calf Stretch", "sourceUrl": "https://wger.de/es/exercise/1876/view-base", "authors": [ "Davidgj32" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "c9996ab3-1d9b-52d3-b956-f1ee6231479d", "name": "Retracción escapular con banda", "aliases": [ "Banded Scapular Retraction" ], "description": null, "primaryMuscles": [ "shoulders", "traps" ], "secondaryMuscles": [], "equipment": [ "resistance_band" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Retracción escapular con banda\", adaptado de \"Retracción escapular con banda\" de wger.de (autores: hurr99, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Retracción escapular con banda", "sourceUrl": "https://wger.de/es/exercise/1877/view-base", "authors": [ "hurr99", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "786b42fd-0a44-5330-9d69-103b16ae2fa4", "name": "Elevación en Y con mancuernas en banco inclinado", "aliases": [ "Incline DB Y-Raise" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "traps" ], "equipment": [ "dumbbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación en Y con mancuernas en banco inclinado\", adaptado de \"Elevación en Y con mancuernas en banco inclinado\" de wger.de (autores: Deflation, wger.de), CC BY-SA 4.0. 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Modificado por Kluva.", "sourceTitle": "Extensión de muñeca con mancuernas", "sourceUrl": "https://wger.de/es/exercise/1881/view-base", "authors": [ "Deflation", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "582467af-2d7c-5302-b270-84f4472261f1", "name": "Elevación lateral en polea alta", "aliases": [ "High-Cable Lateral Raise" ], "description": null, "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "chest", "lats" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevación lateral en polea alta\", adaptado de \"Elevación lateral en polea alta\" de wger.de (autores: Deflation, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación lateral en polea alta", "sourceUrl": "https://wger.de/es/exercise/1882/view-base", "authors": [ "Deflation", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5e58e004-ee4e-5b01-ad20-2d5c89aa73a3", "name": "Estiramiento en rotación interna de cadera (shinbox)", "aliases": [ "Shinbox IR Stretch" ], "description": null, "primaryMuscles": [ "obliques", "glutes" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento en rotación interna de cadera (shinbox)\", adaptado de \"Estiramiento de rotación interna en shinbox\" de wger.de (autores: teus_ergaster, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento de rotación interna en shinbox", "sourceUrl": "https://wger.de/es/exercise/1884/view-base", "authors": [ "teus_ergaster", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "8129a57f-c553-5866-91cf-b10d5022d002", "name": "Elevaciones Y, T, W y L", "aliases": [ "YTWL Exercise" ], "description": null, "primaryMuscles": [ "shoulders", "traps" ], "secondaryMuscles": [], "equipment": [ "dumbbell", "bench" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Elevaciones Y, T, W y L\", adaptado de \"Ejercicio YTWL\" de wger.de (autores: teus_ergaster, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Ejercicio YTWL", "sourceUrl": "https://wger.de/es/exercise/1885/view-base", "authors": [ "teus_ergaster", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "0d246bff-97c7-5893-8b89-04e2e0801d69", "name": "Abducción de cadera tumbado boca arriba", "aliases": [ "Supine Hip Abduction" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [], "equipment": [ "dumbbell" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Abducción de cadera tumbado boca arriba\", adaptado de \"Abducción de cadera en supino\" de wger.de (autores: teus_ergaster, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Abducción de cadera en supino", "sourceUrl": "https://wger.de/es/exercise/1886/view-base", "authors": [ "teus_ergaster", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "319923a0-21bd-57ca-bd9c-cf5c4420578a", "name": "Elevación de piernas en banco declinado", "aliases": [ "Decline Bench Leg Raise" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [], "equipment": [ "bench" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Elevación de piernas en banco declinado\", adaptado de \"Elevación de piernas en banco declinado\" de wger.de (autores: nishant0712, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Elevación de piernas en banco declinado", "sourceUrl": "https://wger.de/es/exercise/1889/view-base", "authors": [ "nishant0712", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f8e5c1a8-fe6b-5a8b-b85c-a038cfd7bcb1", "name": "Press militar de pie con barra", "aliases": [ "Press por encima de la cabeza", "Overhead press" ], "description": "De pie, con los pies a la anchura de la cadera, apoya la barra en la parte alta del pecho con un agarre algo más ancho que los hombros.\nAprieta glúteos y abdomen y empuja la barra en línea recta por encima de la cabeza, apartando un poco la cara al pasar.\nTermina con los brazos extendidos y la barra sobre la mitad del pie.\nBájala con control hasta el pecho.", "primaryMuscles": [ "shoulders" ], "secondaryMuscles": [ "triceps", "traps", "abs" ], "equipment": [ "barbell" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Press militar de pie con barra\", adaptado de \"Press de barra por encima de la cabeza\" de wger.de (autores: nishant0712, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Press de barra por encima de la cabeza", "sourceUrl": "https://wger.de/es/exercise/1893/view-base", "authors": [ "nishant0712", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "065af1dc-ceb7-5a6f-8c80-ab12908a5880", "name": "Cargada y press", "aliases": [ "Clean and press" ], "description": "Levanta la barra del suelo con la espalda recta, extiende con fuerza la cadera al pasar las rodillas y recíbela sobre la parte delantera de los hombros.\nPonte de pie, aprieta glúteos y abdomen y empuja la barra por encima de la cabeza hasta extender los brazos.\nBájala a los hombros y después al suelo con control.", "primaryMuscles": [ "shoulders", "glutes", "quadriceps" ], "secondaryMuscles": [ "triceps", "traps", "lower_back", "hamstrings" ], "equipment": [ "barbell" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "vertical_push", "level": "advanced", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Cargada y press\", adaptado de \"Cargada y press\" de wger.de (autores: nishant0712, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Cargada y press", "sourceUrl": "https://wger.de/es/exercise/1901/view-base", "authors": [ "nishant0712", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "f181ef88-129a-5c4c-926f-a60fbf5b562d", "name": "Flexiones con lastre", "aliases": [ "Flexiones con peso" ], "description": "Colócate en plancha alta y pide que te apoyen un disco sobre la parte alta de la espalda, o usa un chaleco lastrado.\nMantén el cuerpo en línea recta de la cabeza a los talones, con el abdomen firme.\nBaja hasta que el pecho casi toque el suelo, con los codos a unos 45 grados del cuerpo.\nEmpuja hasta extender los brazos sin que el peso se desplace.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "plate" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Flexiones con lastre\", adaptado de \"Flexiones con peso\" de wger.de (autores: nishant0712, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Flexiones con peso", "sourceUrl": "https://wger.de/es/exercise/1902/view-base", "authors": [ "nishant0712", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a3b68b66-d55a-574c-85ed-0fecd4998c61", "name": "Pullback en polea", "aliases": [ "Pullback" ], "description": null, "primaryMuscles": [ "biceps", "lats" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pullback en polea\", adaptado de \"Pullback\" de wger.de (autores: cybro, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Pullback", "sourceUrl": "https://wger.de/es/exercise/1905/view-base", "authors": [ "cybro", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "44295831-1415-5b9d-9b95-8fd485443227", "name": "Puente de glúteos con extensión de pierna", "aliases": [ "Hip Bridge" ], "description": null, "primaryMuscles": [ "abs", "glutes" ], "secondaryMuscles": [ "obliques" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Puente de glúteos con extensión de pierna\", adaptado de \"Puente de cadera\" de wger.de (autores: cybro, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Puente de cadera", "sourceUrl": "https://wger.de/es/exercise/1906/view-base", "authors": [ "cybro", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "8c24e0ef-a58d-511c-b489-a69a45e6826b", "name": "Zancadas a una pierna", "aliases": [ "Unilateral Lunges" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Zancadas a una pierna\", adaptado de \"Unilateral Lunges\" de wger.de (autores: cybro), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Unilateral Lunges", "sourceUrl": "https://wger.de/es/exercise/1907/view-base", "authors": [ "cybro" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "546f521a-19e8-5dc1-ad74-993a505e681d", "name": "Superman mariposa", "aliases": [ "Butterfly Superman" ], "description": null, "primaryMuscles": [ "traps" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Superman mariposa\", adaptado de \"Butterfly Superman\" de wger.de (autores: cybro), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Butterfly Superman", "sourceUrl": "https://wger.de/es/exercise/1908/view-base", "authors": [ "cybro" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "37d9c84b-8c18-5e92-b34b-6b96a8653fae", "name": "Círculos de piernas", "aliases": [ "Leg Wheel" ], "description": null, "primaryMuscles": [ "abs" ], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Círculos de piernas\", adaptado de \"Círculos con las piernas\" de wger.de (autores: cybro, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Círculos con las piernas", "sourceUrl": "https://wger.de/es/exercise/1909/view-base", "authors": [ "cybro", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "2e913aea-8abc-50a7-9286-15ce800a3e0f", "name": "Superman de rodillas", "aliases": [ "Kneeling Superman" ], "description": null, "primaryMuscles": [ "traps", "hamstrings" ], "secondaryMuscles": [ "abs" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Superman de rodillas\", adaptado de \"Superman de rodillas\" de wger.de (autores: cybro, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Superman de rodillas", "sourceUrl": "https://wger.de/es/exercise/1910/view-base", "authors": [ "cybro", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "c45b08c6-6b65-58c5-924b-25bc6afb1e05", "name": "Plancha del gato", "aliases": [ "Cat Plank" ], "description": null, "primaryMuscles": [ "abs", "quadriceps" ], "secondaryMuscles": [ "shoulders" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Plancha del gato\", adaptado de \"Plancha del gato\" de wger.de (autores: cybro, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Plancha del gato", "sourceUrl": "https://wger.de/es/exercise/1911/view-base", "authors": [ "cybro", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "de1b337c-af31-59b9-b87c-6a8ecf1eec3c", "name": "Rotación de tronco", "aliases": [ "Core Rotation" ], "description": null, "primaryMuscles": [ "abs", "quadriceps" ], "secondaryMuscles": [ "chest", "obliques" ], "equipment": [ "bodyweight" ], "bodyArea": "core", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Rotación de tronco\", adaptado de \"Rotación de core\" de wger.de (autores: cybro, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Rotación de core", "sourceUrl": "https://wger.de/es/exercise/1912/view-base", "authors": [ "cybro", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "9ede7c9d-70be-5c3c-9919-320491095b35", "name": "Hip thrust a una pierna", "aliases": [ "Unilateral Hip Thrust" ], "description": null, "primaryMuscles": [ "glutes" ], "secondaryMuscles": [ "abs" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Hip thrust a una pierna\", adaptado de \"Unilateral Hip Thrust\" de wger.de (autores: cybro), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Unilateral Hip Thrust", "sourceUrl": "https://wger.de/es/exercise/1913/view-base", "authors": [ "cybro" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "8dae68a4-af85-5713-ba56-20a674751f87", "name": "Isometría en paralelas", "aliases": [], "description": null, "primaryMuscles": [ "chest", "traps" ], "secondaryMuscles": [], "equipment": [ "parallel_bars" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Isometría en paralelas\", adaptado de \"Isometría en las paralelas\" de wger.de (autores: wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Isometría en las paralelas", "sourceUrl": "https://wger.de/es/exercise/1914/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5efff6bf-e244-5b5a-b719-2eedc5d6ad89", "name": "Abducción de cadera en cuadrupedia con banda", "aliases": [ "Quadruped Hip Abduction" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "resistance_band" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Abducción de cadera en cuadrupedia con banda\", adaptado de \"Abducción de cadera en cuadrupedia\" de wger.de (autores: treder, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Abducción de cadera en cuadrupedia", "sourceUrl": "https://wger.de/es/exercise/1915/view-base", "authors": [ "treder", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "1127086d-cf53-5aed-aa79-937a78ac2351", "name": "Plancha agrupada", "aliases": [ "Tuck planche" ], "description": null, "primaryMuscles": [ "chest", "shoulders", "abs" ], "secondaryMuscles": [ "triceps", "obliques" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Plancha agrupada\", adaptado de \"Tuck planche\" de wger.de (autores: ISSACS), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Tuck planche", "sourceUrl": "https://wger.de/es/exercise/1916/view-base", "authors": [ "ISSACS" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "16192a72-2504-5b58-a8f9-2e8491faed82", "name": "Aperturas en polea sentado", "aliases": [ "Seated Cable chest fly" ], "description": null, "primaryMuscles": [ "chest" ], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Aperturas en polea sentado\", adaptado de \"Aperturas de pecho en polea sentado\" de wger.de (autores: shushu, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Aperturas de pecho en polea sentado", "sourceUrl": "https://wger.de/es/exercise/1922/view-base", "authors": [ "shushu", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "c88d776e-e569-51a0-8bb8-00aabde4cc3a", "name": "Encogimiento silverback con barra", "aliases": [ "Barbell Silverback Shrug" ], "description": null, "primaryMuscles": [ "traps" ], "secondaryMuscles": [], "equipment": [ "barbell" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Encogimiento silverback con barra\", adaptado de \"Encogimiento Silverback con barra\" de wger.de (autores: wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Encogimiento Silverback con barra", "sourceUrl": "https://wger.de/es/exercise/1925/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "e379381d-d6a2-5900-ada3-c255b88db5b0", "name": "Remo sentado con agarre en V", "aliases": [ "Seated V-Grip Row" ], "description": null, "primaryMuscles": [ "lats", "traps" ], "secondaryMuscles": [ "chest", "shoulders", "biceps", "abs" ], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Remo sentado con agarre en V\", adaptado de \"Remo sentado con agarre en V\" de wger.de (autores: amaesc, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Remo sentado con agarre en V", "sourceUrl": "https://wger.de/es/exercise/1928/view-base", "authors": [ "amaesc", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [ { "position": 0, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0025-relaxation.png", "sha256": "70644697ee6cea75c631eb9e752c34c8b608cf20d08f83a21b3f3bfe7796990a" }, { "position": 1, "author": "Everkinetic", "licence": "CC BY-SA 4.0", "sourceUrl": "https://github.com/everkinetic/data/blob/446bb9a3d0c3beb6b84f7c9d77dfc8af707a2ab6/dist/png/0025-tension.png", "sha256": "94a53a11577d49da862800f151d767cd4d865af7e93eff337b9533c7afb23892" } ] }, { "id": "051b827e-f17d-548d-92b6-a120665f1865", "name": "Dominada asistida", "aliases": [ "Dominada con banda", "Dominada en máquina asistida" ], "description": "Pasa una banda elástica por la barra y apoya en ella las rodillas o los pies, o colócate en la máquina de contrapeso.\nAgarra la barra algo más abierta que los hombros, baja los hombros y tira hasta que la barbilla pase la barra.\nBaja despacio hasta extender los brazos.\nCuanto más gruesa la banda o mayor el contrapeso, más ayuda: redúcela a medida que ganes fuerza.", "primaryMuscles": [ "lats" ], "secondaryMuscles": [ "biceps", "upper_back" ], "equipment": [ "pull_up_bar", "resistance_band" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "vertical_pull", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Dominada asistida\", adaptado de \"Dominada asistida\" de wger.de (autores: amaesc, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Dominada asistida", "sourceUrl": "https://wger.de/es/exercise/1929/view-base", "authors": [ "amaesc", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "bf057c17-a0d0-51f7-9fff-f80fbd9dac1c", "name": "Sentadilla con cinturón", "aliases": [ "Belt Squat" ], "description": null, "primaryMuscles": [ "glutes", "quadriceps" ], "secondaryMuscles": [ "hamstrings" ], "equipment": [ "machine" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Sentadilla con cinturón\", adaptado de \"Sentadilla con cinturón\" de wger.de (autores: wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla con cinturón", "sourceUrl": "https://wger.de/es/exercise/1935/view-base", "authors": [ "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "23e63df9-62d3-5cde-8661-9aaa759d8402", "name": "Pájaros en polea a una mano", "aliases": [ "Cable Rear-Delt Fly (single arm)" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "cable" ], "bodyArea": "upper_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Pájaros en polea a una mano\", adaptado de \"Aperturas para deltoides posterior en polea (un brazo)\" de wger.de (autores: Dulive, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Aperturas para deltoides posterior en polea (un brazo)", "sourceUrl": "https://wger.de/es/exercise/1936/view-base", "authors": [ "Dulive", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "58d69cf7-3c87-51a3-b456-522243bc50d8", "name": "Arrancada con mancuerna", "aliases": [ "Dumbbell snatch" ], "description": "Coloca la mancuerna entre los pies y agárrala con una mano, con la espalda recta y el pecho fuera.\nExtiende con fuerza cadera y rodillas y tira de la mancuerna pegada al cuerpo.\nMétete bajo ella y recíbela con el brazo extendido por encima de la cabeza.\nBájala con control y cambia de mano.", "primaryMuscles": [ "shoulders", "glutes", "hamstrings" ], "secondaryMuscles": [ "traps", "abs", "quadriceps" ], "equipment": [ "dumbbell" ], "bodyArea": "full_body", "mechanics": "compound", "movementPattern": "hinge", "level": "intermediate", "defaultTracking": "reps_load", "isCardio": false, "attribution": { "text": "\"Arrancada con mancuerna\", adaptado de \"Arrancada con mancuerna (dumbbell snatch)\" de wger.de (autores: Aleid, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Arrancada con mancuerna (dumbbell snatch)", "sourceUrl": "https://wger.de/es/exercise/1947/view-base", "authors": [ "Aleid", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "70abd878-3202-5536-89b5-545270701f13", "name": "Sentadilla al cajón a una pierna", "aliases": [ "1 Leg Box Squat" ], "description": null, "primaryMuscles": [ "quadriceps", "hamstrings" ], "secondaryMuscles": [], "equipment": [ "box" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla al cajón a una pierna\", adaptado de \"Sentadilla a cajón a una pierna\" de wger.de (autores: jesusd, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla a cajón a una pierna", "sourceUrl": "https://wger.de/es/exercise/1948/view-base", "authors": [ "jesusd", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a7d473c5-fdba-54b9-baa6-22d0d3ac078f", "name": "Rodillo de espuma en la cintilla iliotibial (variante)", "aliases": [ "Foam Roll IT Band" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "foam_roller" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Rodillo de espuma en la cintilla iliotibial (variante)\", adaptado de \"Foam Roll IT Band\" de wger.de (autores: Pete-E automation), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Foam Roll IT Band", "sourceUrl": "https://wger.de/es/exercise/1950/view-base", "authors": [ "Pete-E automation" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "e0303800-f4ae-5bff-b0f2-ce35080bf3d2", "name": "Masaje de glúteos con pelota", "aliases": [ "SMR Glutes (lax ball)" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Masaje de glúteos con pelota\", adaptado de \"SMR Glutes (lax ball)\" de wger.de (autores: Pete-E automation), CC BY-SA 4.0. 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Traducido y modificado por Kluva.", "sourceTitle": "Bent-knee Iron Cross", "sourceUrl": "https://wger.de/es/exercise/1953/view-base", "authors": [ "Pete-E automation" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "83debbce-051b-5242-bd2c-494066ec18ba", "name": "Rodar hacia atrás a V-sit", "aliases": [ "Roll-overs into V-sits" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Rodar hacia atrás a V-sit\", adaptado de \"Roll-overs into V-sits\" de wger.de (autores: Pete-E automation), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Roll-overs into V-sits", "sourceUrl": "https://wger.de/es/exercise/1954/view-base", "authors": [ "Pete-E automation" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "4f1bdbd5-53e6-5d82-b625-c4e6a23c3794", "name": "Círculos de cadera en cuadrupedia", "aliases": [ "Fire Hydrant Circles" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Círculos de cadera en cuadrupedia\", adaptado de \"Fire Hydrant Circles\" de wger.de (autores: Pete-E automation), CC BY-SA 4.0. Traducido y modificado por Kluva.", "sourceTitle": "Fire Hydrant Circles", "sourceUrl": "https://wger.de/es/exercise/1956/view-base", "authors": [ "Pete-E automation" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": true }, "images": [] }, { "id": "ccfbb70e-304d-503a-a97d-62d791565dda", "name": "Estiramiento del piriforme sentado", "aliases": [ "Seated Piriformis Stretch" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento del piriforme sentado\", adaptado de \"Estiramiento del piriforme sentado\" de wger.de (autores: Pete-E automation, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento del piriforme sentado", "sourceUrl": "https://wger.de/es/exercise/1959/view-base", "authors": [ "Pete-E automation", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "5c768dd5-7d69-5e9f-9b33-50baa956f78d", "name": "Estiramiento de flexores de cadera con pie trasero elevado", "aliases": [ "Rear-foot-elevated Hip Flexor Stretch" ], "description": null, "primaryMuscles": [], "secondaryMuscles": [], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": false, "attribution": { "text": "\"Estiramiento de flexores de cadera con pie trasero elevado\", adaptado de \"Estiramiento del flexor de cadera con pie trasero elevado\" de wger.de (autores: Pete-E automation, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Estiramiento del flexor de cadera con pie trasero elevado", "sourceUrl": "https://wger.de/es/exercise/1960/view-base", "authors": [ "Pete-E automation", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "c44380d4-5cf2-5b2a-88e4-93ccd5757772", "name": "Step jack", "aliases": [ "Side Step Jack", "Low Impact Jumping Jack" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "shoulders", "abs", "obliques", "glutes" ], "equipment": [ "bodyweight" ], "bodyArea": "full_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "time", "isCardio": true, "attribution": { "text": "\"Step jack\", adaptado de \"Step Jack\" de wger.de (autores: Anon#2, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Step Jack", "sourceUrl": "https://wger.de/es/exercise/1962/view-base", "authors": [ "Anon#2", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "a3ea18b4-9518-56ac-9c55-8a8f3105c1b9", "name": "Sentadilla lenta", "aliases": [ "Slow Squat", "Tempo Squat", "3-1-1 Squat" ], "description": null, "primaryMuscles": [ "quadriceps" ], "secondaryMuscles": [ "abs", "glutes", "hamstrings" ], "equipment": [ "bodyweight" ], "bodyArea": "lower_body", "mechanics": null, "movementPattern": null, "level": null, "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Sentadilla lenta\", adaptado de \"Sentadilla lenta\" de wger.de (autores: Anon#2, wger.de), CC BY-SA 4.0. Modificado por Kluva.", "sourceTitle": "Sentadilla lenta", "sourceUrl": "https://wger.de/es/exercise/1963/view-base", "authors": [ "Anon#2", "wger.de" ], "licence": "CC BY-SA 4.0", "licenceUrl": "https://creativecommons.org/licenses/by-sa/4.0/deed.es", "translatedByKluva": false }, "images": [] }, { "id": "76f8ba4c-7fc6-56f7-aa73-229fcf990c3d", "name": "Flexiones con manos abiertas", "aliases": [ "Flexiones abiertas" ], "description": "Colócate en plancha alta con las manos más separadas que la anchura de los hombros.\nCon el abdomen firme, baja hasta que el pecho casi toque el suelo.\nEmpuja con las palmas hasta volver a la posición inicial, sin que la cadera se hunda.", "primaryMuscles": [ "chest" ], "secondaryMuscles": [ "shoulders", "triceps" ], "equipment": [ "bodyweight" ], "bodyArea": "upper_body", "mechanics": "compound", "movementPattern": "horizontal_push", "level": "beginner", "defaultTracking": "reps", "isCardio": false, "attribution": { "text": "\"Flexiones con manos abiertas\", adaptado de \"Flexión con manos abiertas\" de wger.de (autores: Anon#2, wger.de), CC BY-SA 4.0. 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