{"id":13203,"date":"2022-05-07T21:48:00","date_gmt":"2022-05-07T21:48:00","guid":{"rendered":"http:\/\/goliaz.com\/?p=13203"},"modified":"2025-03-12T16:45:33","modified_gmt":"2025-03-12T16:45:33","slug":"tutorial-fuerza","status":"publish","type":"post","link":"https:\/\/goliaz.com\/es\/tutorial-fuerza\/","title":{"rendered":"EL MODULO DE FUERZA"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"13203\" class=\"elementor elementor-13203\">\n\t\t\t\t<div class=\"elementor-element elementor-element-24dce56 e-flex e-con-boxed e-con e-parent\" data-id=\"24dce56\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2cef122 e-con-full e-flex e-con e-child\" data-id=\"2cef122\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-631affa elementor-widget elementor-widget-heading\" data-id=\"631affa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Tutorial<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7588aa2 elementor-widget elementor-widget-heading\" data-id=\"7588aa2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">EL MODULO DE FUERZA<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1934e64 elementor-widget elementor-widget-text-editor\" data-id=\"1934e64\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00bfQuieres trabajar tu fuerza y \u200b\u200buna habilidad espec\u00edfica? \u00a1Entonces te encantar\u00e1 el m\u00f3dulo de Fuerza GOLIAZ!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-00a332d e-con-full e-flex e-con e-child\" data-id=\"00a332d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2587f87 elementor-widget elementor-widget-image\" data-id=\"2587f87\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"700\" height=\"528\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics.jpg\" class=\"attachment-full size-full wp-image-33716\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics.jpg 700w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-300x226.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-16x12.jpg 16w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-600x453.jpg 600w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cf76930 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"5cf76930\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72331ff0\" data-id=\"72331ff0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ccea464 elementor-widget elementor-widget-spacer\" data-id=\"ccea464\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-12fb737 elementor-widget elementor-widget-heading\" data-id=\"12fb737\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Hora de elegir - la lista de ejercicios de fuerza<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb76e9f elementor-widget elementor-widget-text-editor\" data-id=\"bb76e9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>En el men\u00fa inferior de la aplicaci\u00f3n, selecciona el icono de entrenamiento (el cron\u00f3metro).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d211e5 elementor-widget elementor-widget-image\" data-id=\"1d211e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"433\" height=\"50\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01.jpg\" class=\"attachment-full size-full wp-image-13989\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01-300x35.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9cda132 elementor-widget elementor-widget-text-editor\" data-id=\"9cda132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Bajo Bodyweight encontrar\u00e1s las fichas de FUERZA. Presionala y as\u00ed tendr\u00e1s acceso a la lista de Ejercicios Bodyweight de Fuerza. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-319de5c elementor-widget elementor-widget-image\" data-id=\"319de5c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/elementor\/thumbs\/Strength_02_EN_new1-q9vyxiw3ooy19qav110v9hs1phwgv1uw7dblki3kf0.png\" title=\"Strength_02_EN_new1\" alt=\"Strength_02_EN_new1\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-389bcbb elementor-widget elementor-widget-text-editor\" data-id=\"389bcbb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Despu\u00e9s de hacer clic en la tarjeta de Fuerza, ver\u00e1s una larga lista de Ejercicios. Los hay de dos tipos: ejercicios de repeticiones (Pullups, Pushup, etc.) y ejercicios Holds (isom\u00e9tricos) (Elbow plank, Pushup plank, etc.).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0d4e62 elementor-widget elementor-widget-image\" data-id=\"d0d4e62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"433\" height=\"265\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN.jpg\" class=\"attachment-full size-full wp-image-13279\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN-300x184.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ca1a19 elementor-widget elementor-widget-spacer\" data-id=\"0ca1a19\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d620a74 elementor-widget elementor-widget-heading\" data-id=\"d620a74\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ejercicios de repeticiones<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c47797 elementor-widget elementor-widget-text-editor\" data-id=\"2c47797\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Let\u2019s assume you want to work on your Pushups. The first time you open one of the exercises, an Assessment will open. You can start it by pushing the START button.\\n\\nAfter the voice says 321GO, you will hear beeps. Each beep is a signal to do one repetition. Pay close attention to your technique while following the indicated tempo. &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:2945,&quot;3&quot;:{&quot;1&quot;:0},&quot;10&quot;:0,&quot;11&quot;:4,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:16711680}}\">Supongamos que deseas trabajar en sus Pushups. La primera vez que abras uno de los ejercicios, se abrir\u00e1 una evaluaci\u00f3n. Puedes iniciarlo presionando el bot\u00f3n START.<\/span><\/p><p>Despu\u00e9s de que la voz diga 321GO, escuchar\u00e1s pitidos. Cada pitido es una se\u00f1al para hacer una repetici\u00f3n. Presta mucha atenci\u00f3n a tu t\u00e9cnica mientras sigues el tempo indicado.<br \/>El objetivo es realizar la mayor cantidad de repeticiones limpias UNBROKEN (en una ronda). Una vez que tu t\u00e9cnica se resiente o te vuelves demasiado lento, presione STOP.<\/p><p>En la siguiente pantalla, se te preguntar\u00e1 cu\u00e1ntas REPETICIONES ININTERRUMPIDAS pudiste hacer. Elige tu resultado y gu\u00e1rdalo.<\/p><p>La pr\u00f3xima vez que abras Pushups, ver\u00e1s que la aplicaci\u00f3n ha establecido un nivel inicial para ti. Si deseas adaptarlo, puedes hacerlo en el control deslizante superior.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f18a41 elementor-widget elementor-widget-image\" data-id=\"2f18a41\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"433\" height=\"29\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN.jpg\" class=\"attachment-full size-full wp-image-13285\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN-300x20.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6028bbf elementor-widget elementor-widget-text-editor\" data-id=\"6028bbf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>En la mitad de la pantalla, ahora ver\u00e1s una fila de n\u00fameros. \u00c9stos son el n\u00famero de repeticiones que har\u00e1s en cada uno de los 7 sets. Por ejemplo con Nivel 12 realizar\u00e1s 5 PushUps en el Set 1, y despu\u00e9s tendr\u00e1s un minuto de descanso antes de que sigas con las 6 repeticiones del Set 2 y as\u00ed sucesivamente. Pero no te preocupes, no tendr\u00e1s que saberte estos n\u00fameros de memoria, la App te guiar\u00e1.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ed66aa elementor-widget elementor-widget-image\" data-id=\"4ed66aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"387\" height=\"140\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN.jpg\" class=\"attachment-full size-full wp-image-13291\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN.jpg 387w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN-300x109.jpg 300w\" sizes=\"(max-width: 387px) 100vw, 387px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-edce86d elementor-widget elementor-widget-text-editor\" data-id=\"edce86d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Si no est\u00e1s familiarizado con la manera correcta de realizar alg\u00fan ejercicio puedes revisar los v\u00eddeos haciendo clic en el icono en la esquina superior derecha.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80bde2e elementor-widget elementor-widget-image\" data-id=\"80bde2e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/05.jpg\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e6fcb3 elementor-widget elementor-widget-text-editor\" data-id=\"8e6fcb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;So you are ready to nail this! Click on START on the bottom of the screen. You will see an overview of the whole workout again. This screen should look familiar as you know it from our Exercises module.&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:897,&quot;3&quot;:{&quot;1&quot;:0},&quot;10&quot;:0,&quot;11&quot;:4,&quot;12&quot;:0}\">As\u00ed que ya est\u00e1s listo para bordarlo! Haz clic en START en la parte baja de la pantalla. Ver\u00e1s un resumen de todo el entrenamiento de nuevo. Esta pantalla deber\u00eda resultarte familiar porque ya la conoces del m\u00f3dulo de Ejercicios.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-acf40b9 elementor-widget elementor-widget-text-editor\" data-id=\"acf40b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>En la parte superior, puedes ver una imagen del ejercicio que tienes que realizar. Durante el entrenamiento, podr\u00e1s ver una animaci\u00f3n si seleccionaste la opci\u00f3n \u201cAnimaciones en los Ejercicios\u201d en la configuraci\u00f3n que puedes encontrar en tu perfil.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fbb17b4 elementor-widget elementor-widget-image\" data-id=\"fbb17b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"198\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06.jpg\" class=\"attachment-full size-full wp-image-13297\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06-300x137.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a4b2e95 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"a4b2e95\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-432a87f\" data-id=\"432a87f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0243f95 elementor-widget elementor-widget-text-editor\" data-id=\"0243f95\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>En la parte superior, podr\u00e1s ver una imagen del ejercicio que tienes que realizar. Durante el entrenamiento, podr\u00e1s ver una animaci\u00f3n aqu\u00ed si tienes activado \u201cAnimaciones de ejercicios\u201d en los ajustes que podr\u00e1s encontrar en tu perfil.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b722a0b elementor-widget elementor-widget-image\" data-id=\"b722a0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"224\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07.jpg\" class=\"attachment-full size-full wp-image-13303\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07-300x154.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c05cdf elementor-widget elementor-widget-text-editor\" data-id=\"4c05cdf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Justo debajo podr\u00e1s encontrar el temporizador general, y una cuenta atr\u00e1s de tu Set o el descanso. Y debajo de \u00e9stos el n\u00famero de repeticiones del ejercicio que est\u00e1s a punto de realizar.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-533690f elementor-widget elementor-widget-image\" data-id=\"533690f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"113\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN.jpg\" class=\"attachment-full size-full wp-image-13309\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN-300x78.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-413f96b elementor-widget elementor-widget-text-editor\" data-id=\"413f96b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Antes de continuar, primero le echaremos un vistazo al entrenamiento de Holds.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0398c0d elementor-widget elementor-widget-heading\" data-id=\"0398c0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ejercicios de holds<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1df45a elementor-widget elementor-widget-text-editor\" data-id=\"d1df45a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>El entrenamiento de fuerza para Holds funciona casi igual que para los ejercicios con movimiento. La \u00fanica diferencia es que, por supuesto, no hay repeticiones por serie, sino un objetivo de tiempo en segundos durante el cual mantendr\u00e1s la posici\u00f3n. As\u00ed que elegiremos Pushup Plank como nuestro ejemplo esta vez.<br \/><br \/>La primera vez que abras este ejercicio, volver\u00e1s a encontrarte con la Evaluaci\u00f3n.<br \/>Eliges iniciarlo y la voz de GOLIAZ te dir\u00e1 321GO, despu\u00e9s de lo cual comienzas tu Pushup Plank. Ahora mantendr\u00e1s la posici\u00f3n mientras puedas mantener una forma perfecta. Una vez que ya no sea el caso, presiona STOP y guarda tu resultado.<\/p><p>La pr\u00f3xima vez que abras el ejercicio Pushup Plank, la aplicaci\u00f3n te sugerir\u00e1 un nivel.<\/p><p>Cada nivel consta de 7 series, durante las cuales ahora tendr\u00e1s que mantener el Pushup Plank despu\u00e9s de escuchar 321GO. Solo cuando escuches REST, te relajar\u00e1s. Despu\u00e9s de que hayan pasado 60 segundos, el siguiente set comenzar\u00e1 con 321GO.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f347ac4 elementor-widget elementor-widget-heading\" data-id=\"f347ac4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Reportando tu entrenamiento de fuerza<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56d8b5e elementor-widget elementor-widget-text-editor\" data-id=\"56d8b5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Despu\u00e9s de que hayas acabado los 7 Sets, se te preguntar\u00e1 cu\u00e1ntos sets hicisteis UNBROKEN. Nota: Unbroken no s\u00f3lo significa que hayas podido hacer una repetici\u00f3n por Beep, sino tambi\u00e9n que las hiciste con la FORMA PERFECTA. Har\u00e1s clic en la pregunta para ver una ventana en la que podr\u00e1s elegir el n\u00famero de sets Unbroken que hiciste. La ventana se cerrar\u00e1. Tras comprobar tu respuesta, haz clic en SIGUIENTE en el fondo de la pantalla. La siguiente pantalla te resultar\u00e1 familiar, ya conoces la pantalla de reportes de otros entrenamientos de Goliaz, as\u00ed que ya sabes lo que hacer.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b0cdcb elementor-widget elementor-widget-image\" data-id=\"7b0cdcb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"433\" height=\"173\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN.jpg\" class=\"attachment-full size-full wp-image-13315\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN-300x120.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6e3e12 elementor-widget elementor-widget-spacer\" data-id=\"c6e3e12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-aaff947 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aaff947\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-eaad2bf\" data-id=\"eaad2bf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dcdd5b4 elementor-widget elementor-widget-heading\" data-id=\"dcdd5b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">CONSEJO<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d9606a\" data-id=\"5d9606a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-32f429c elementor-widget elementor-widget-text-editor\" data-id=\"32f429c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ten en cuenta que solo conseguir\u00e1s un PB (Personal Best) si haces los 7 Sets UNBROKEN. Tu PB es el NIVEL que has podido completar. En tu pr\u00f3ximo entrenamiento, ya estar\u00e1s listo para el siguiente NIVEL.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-e680671 elementor-widget elementor-widget-spacer\" data-id=\"e680671\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eef2f73 elementor-widget elementor-widget-text-editor\" data-id=\"eef2f73\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Acabas de conocer una poderosa herramienta que te ayudar\u00e1 en tu trabajo con ejercicios espec\u00edficos. \u00dasala sabiamente!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>\u00bfQuieres trabajar tu fuerza y \u200b\u200buna habilidad espec\u00edfica? \u00a1Entonces te encantar\u00e1 el m\u00f3dulo de Fuerza GOLIAZ!<\/p>","protected":false},"author":7,"featured_media":33716,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[131],"tags":[192,193,194,195],"class_list":["post-13203","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tutorials","tag-coach-de","tag-personal-trainer-de","tag-ranks-de","tag-setup-de"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/goliaz.com\/es\/wp-json\/wp\/v2\/posts\/13203"}],"collection":[{"href":"https:\/\/goliaz.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/goliaz.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/goliaz.com\/es\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/goliaz.com\/es\/wp-json\/wp\/v2\/comments?post=13203"}],"version-history":[{"count":30,"href":"https:\/\/goliaz.com\/es\/wp-json\/wp\/v2\/posts\/13203\/revisions"}],"predecessor-version":[{"id":39670,"href":"https:\/\/goliaz.com\/es\/wp-json\/wp\/v2\/posts\/13203\/revisions\/39670"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goliaz.com\/es\/wp-json\/wp\/v2\/media\/33716"}],"wp:attachment":[{"href":"https:\/\/goliaz.com\/es\/wp-json\/wp\/v2\/media?parent=13203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goliaz.com\/es\/wp-json\/wp\/v2\/categories?post=13203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goliaz.com\/es\/wp-json\/wp\/v2\/tags?post=13203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}