{"id":237,"date":"2025-06-17T21:22:02","date_gmt":"2025-06-17T21:22:02","guid":{"rendered":"https:\/\/docmod.com\/?p=237"},"modified":"2025-06-17T21:22:02","modified_gmt":"2025-06-17T21:22:02","slug":"tonifica-tu-cuerpo","status":"publish","type":"post","link":"https:\/\/docmod.com\/?p=237","title":{"rendered":"Tonifica tu cuerpo"},"content":{"rendered":"

RUTINA EN CASA PARA MUJERES MAYORES DE 40 A\u00d1OS<\/strong><\/p>\n

-Para reducir volumen y tonificar abdomen, cintura y piernas<\/p>\n

Duraci\u00f3n<\/strong>: 30 minutos al d\u00eda Frecuencia: 5 d\u00edas a la semana<\/p>\n

CALENTAMIENTO (5 min)<\/strong>
\nMarcha en el mismo lugar: 1 min
\nC\u00edrculos con brazos y hombros: 1 min
\nSentadillas sin peso: 1 min
\nGiros de cintura: 1 min
\nRespiraci\u00f3n profunda y estiramientos: 1 min<\/p>\n

ENTRENAMIENTO PRINCIPAL (20 min)<\/strong>
\nSentadillas: 3 series de 15 repeticiones. Activa piernas y gl\u00fateos.<\/p>\n

Elevaciones de rodillas:<\/strong> 3 series de 20 repeticiones. Trabaja los abdominales inferiores y quema grasa.<\/p>\n

Zancadas alternas:<\/strong> 3 series de 12 repeticiones por pierna. Tonifica las piernas y mejora el equilibrio.<\/p>\n

Plancha estacionaria<\/strong>: 3 series de 30 segundos. Fortalece el core y la postura.<\/p>\n

Puente de gl\u00fateos<\/strong>: 3 series de 15 repeticiones. Activa los gl\u00fateos y la zona lumbar.<\/p>\n

Abdominales<\/strong>: 3 series de 20 repeticiones. Moldea la cintura y fortalece el core.<\/p>\n

ENFRIAMIENTO (5 min)<\/strong>
\nEstiramientos de piernas y espalda
\nRespiraci\u00f3n profunda
\nRelajaci\u00f3n muscular<\/p>\n

–Consejo final:<\/strong>
\nLa constancia es clave. No importa cu\u00e1ntas veces hayas empezado. \u00a1Esta vez lo conseguir\u00e1s!<\/p>\n","protected":false},"excerpt":{"rendered":"

RUTINA EN CASA PARA MUJERES MAYORES DE 40 A\u00d1OS -Para reducir volumen y tonificar abdomen, cintura y piernas Duraci\u00f3n: 30 minutos al d\u00eda Frecuencia: 5 d\u00edas a la semana CALENTAMIENTO (5 min) Marcha en el mismo lugar: 1 min C\u00edrculos con brazos y hombros: 1 min Sentadillas sin peso: 1 min Giros de cintura: 1 […]<\/p>\n","protected":false},"author":1,"featured_media":239,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-237","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"\nTonifica tu cuerpo - DocMod<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/docmod.com\/?p=237\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tonifica tu cuerpo - DocMod\" \/>\n<meta property=\"og:description\" content=\"RUTINA EN CASA PARA MUJERES MAYORES DE 40 A\u00d1OS -Para reducir volumen y tonificar abdomen, cintura y piernas Duraci\u00f3n: 30 minutos al d\u00eda Frecuencia: 5 d\u00edas a la semana CALENTAMIENTO (5 min) Marcha en el mismo lugar: 1 min C\u00edrculos con brazos y hombros: 1 min Sentadillas sin peso: 1 min Giros de cintura: 1 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/docmod.com\/?p=237\" \/>\n<meta property=\"og:site_name\" content=\"DocMod\" \/>\n<meta property=\"article:published_time\" content=\"2025-06-17T21:22:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/docmod.com\/wp-content\/uploads\/2025\/06\/IMG_3783.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"1350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"docmod\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"docmod\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/docmod.com\\\/?p=237#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/docmod.com\\\/?p=237\"},\"author\":{\"name\":\"docmod\",\"@id\":\"https:\\\/\\\/docmod.com\\\/#\\\/schema\\\/person\\\/26fcf74e63b2d1434dfecbbc8fd0c5e8\"},\"headline\":\"Tonifica tu cuerpo\",\"datePublished\":\"2025-06-17T21:22:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/docmod.com\\\/?p=237\"},\"wordCount\":169,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/docmod.com\\\/?p=237#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/docmod.com\\\/wp-content\\\/uploads\\\/2025\\\/06\\\/IMG_3783.jpeg\",\"articleSection\":[\"Uncategorized\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/docmod.com\\\/?p=237#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/docmod.com\\\/?p=237\",\"url\":\"https:\\\/\\\/docmod.com\\\/?p=237\",\"name\":\"Tonifica tu cuerpo - 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