{"id":1831,"date":"2017-11-01T14:51:26","date_gmt":"2017-11-01T17:51:26","guid":{"rendered":"https:\/\/fhers.com\/?p=1831"},"modified":"2017-11-01T14:55:14","modified_gmt":"2017-11-01T17:55:14","slug":"aprende-a-hacer-el-rolito-y-trabaja-la-columna-vertebral","status":"publish","type":"post","link":"https:\/\/fhers.com\/index.php\/aprende-a-hacer-el-rolito-y-trabaja-la-columna-vertebral\/","title":{"rendered":"Aprend\u00e9 a hacer \u00abEl Rolito\u00bb y trabaj\u00e1 la columna vertebral"},"content":{"rendered":"<p>Quiz\u00e1s los viste muchas veces en el gimnasio o escuchaste <strong>a alguien hablar de \u00abEl Rolito\u00bb<\/strong>. Se trata de uno de los principales ejercicios para mejorar la rectitud de la espalda y, en muchas ocasiones, acomodar la posici\u00f3n de la columna vertebral.<\/p>\n<blockquote><p>\u00bfYa le\u00edste esto? -&gt; <a href=\"https:\/\/fhers.com\/index.php\/como-cocinar-los-porotos-aduki-esenciales-para-tus-rinones\/\">C\u00f3mo cocinar los porotos Aduki, esenciales para tus ri\u00f1ones<\/a><\/p><\/blockquote>\n<p>Sentada\/o en la colchoneta, piernas cruzadas, inspir\u00e1s profundo y elev\u00e1s tus brazos al costado del cuerpo hasta tomarte las manos arriba, <strong>sosten\u00e9s 4 segundos<\/strong> estirando la columna y exhal\u00e1s mientras solt\u00e1s y baj\u00e1s los brazos.<\/p>\n<p><strong>Repet\u00eds 3 veces.<\/strong><\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/vcyNH9RxuRw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>1- Piernas flexionadas,plantas de pi\u00e9s apoyadas. Pas\u00e1s tus brazos por la parte posterior de los muslos. Contra\u00e9s bien el abdomen.<\/h2>\n<h2>2- Inspir\u00e1s y dej\u00e1s caer tu cuerpo hacia atr\u00e1s rolando sobre la espalda<\/h2>\n<h2>3- Exhal\u00e1s y volv\u00e9s a la posici\u00f3n inicial de sentada y piernas tomadas<\/h2>\n<h2>4- Repet\u00eds 5 veces al principio hasta que tu cuerpo se vaya acostumbrando y puedas sumar m\u00e1s<\/h2>\n<blockquote data-secret=\"n2HbDXnNhs\" class=\"wp-embedded-content\"><p><a href=\"https:\/\/fhers.com\/index.php\/hace-los-dorsales-a-pared-y-ejercita-al-libriano-que-tenes-adentro\/\">Hac\u00e9 los dorsales a pared y ejercit\u00e1 al libriano que ten\u00e9s adentro<\/a><\/p><\/blockquote>\n<p><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" src=\"https:\/\/fhers.com\/index.php\/hace-los-dorsales-a-pared-y-ejercita-al-libriano-que-tenes-adentro\/embed\/#?secret=n2HbDXnNhs\" data-secret=\"n2HbDXnNhs\" width=\"600\" height=\"338\" title=\"&#8220;Hac\u00e9 los dorsales a pared y ejercit\u00e1 al libriano que ten\u00e9s adentro&#8221; &#8212; Fundaci\u00f3n FHERS\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>Al principio puede que te incomode un poco el peso sobre las v\u00e9rtebras. Es normal.Importante el ment\u00f3n pegado al cuello pero sin tensar.<\/p>\n<blockquote data-secret=\"W5OCToT2i5\" class=\"wp-embedded-content\"><p><a href=\"https:\/\/fhers.com\/index.php\/que-significa-venus-y-sus-transitos-tus-relaciones-de-pareja-y-sociedades\/\">Qu\u00e9 significa Venus y sus tr\u00e1nsitos: tus relaciones de pareja y sociedades<\/a><\/p><\/blockquote>\n<p><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" src=\"https:\/\/fhers.com\/index.php\/que-significa-venus-y-sus-transitos-tus-relaciones-de-pareja-y-sociedades\/embed\/#?secret=W5OCToT2i5\" data-secret=\"W5OCToT2i5\" width=\"600\" height=\"338\" title=\"&#8220;Qu\u00e9 significa Venus y sus tr\u00e1nsitos: tus relaciones de pareja y sociedades&#8221; &#8212; Fundaci\u00f3n FHERS\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p> [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":1834,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[16],"tags":[79,78,58,26,77],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Aprend\u00e9 a hacer &quot;El Rolito&quot; y trabaj\u00e1 la columna vertebral | Fundaci\u00f3n Fhers<\/title>\n<meta name=\"description\" content=\"Quiz\u00e1s los viste muchas veces en el gimnasio o escuchaste a alguien hablar de &quot;El Rolito&quot;. 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