{"datos":{"idpublicaciones":"9263","titulo":"Parte+1%3A+La+Base+de+un+Entrenamiento+Seguro%3A+Calentamiento+y+T%C3%83%C2%A9cnica","idplantillaiy":"2","cuenta":"dravanessaheilbron","dominio":"","tituloseo":"Entrenamiento+Seguro+%281%2F4%29%3A+Calentamiento+y+T%C3%A9cnica+%7C+Dra.+Heilbron","landingpage":"2","descripcion":"Parte+1+de+la+gu%C3%83%C2%ADa+para+entrenar+sin+lesiones%3A+por+qu%C3%83%C2%A9+el+calentamiento+importa+y+c%C3%83%C2%B3mo+la+t%C3%83%C2%A9cnica+correcta+previene+lesiones+en+el+gimnasio.+Panam%C3%83%C2%A1.","descripcioncompleta":"%3Ch1%3EEntrenamiento+Seguro+%28Parte+1%29%3A+Calentamiento+y+T%26eacute%3Bcnica%3C%2Fh1%3E%0D%0A%3Cp%3EEl+gimnasio+es+clave+para+tu+bienestar%2C+pero+tambi%26eacute%3Bn+puede+ser+escenario+de+lesiones+si+no+tomas+precauciones.+Esta+serie+de+cuatro+partes+recoge+lo+que+veo+con+m%26aacute%3Bs+frecuencia+en+consulta+y+c%26oacute%3Bmo+evitarlo.%3C%2Fp%3E%0D%0A%3Cp+dir%3D%22ltr%22%3E%26iexcl%3BHola+a+todos+los+entusiastas+del+fitness%21%3C%2Fp%3E%0D%0A%3Cp+dir%3D%22ltr%22%3ESoy+la+Dra.+Heilbron%2C+ortopedista+deportiva+enfocada+en+ayudarte+a+mantenerte+activo+y+saludable.+Sabemos+que+el+gimnasio+es+un+lugar+clave+para+alcanzar+tus+metas+de+bienestar%2C+pero+tambi%26eacute%3Bn+puede+ser+escenario+de+lesiones+si+no+tomamos+las+precauciones+adecuadas.+En+este+espacio%2C+compartir%26eacute%3B+contigo+consejos+pr%26aacute%3Bcticos+y+basados+en+mi+experiencia+para+que+puedas+entrenar+de+forma+inteligente%2C+evitar+contratiempos+y+seguir+disfrutando+de+los+beneficios+del+ejercicio.+%26iexcl%3BPrep%26aacute%3Brate+para+un+entrenamiento+seguro+y+efectivo%21%3C%2Fp%3E%0D%0A%3Cp+dir%3D%22ltr%22%3ELa+Importancia+del+Calentamiento+y+Enfriamiento%3A+Prepara+y+Recupera+tu+Cuerpo+para+un+Entrenamiento+%26Oacute%3Bptimo%3C%2Fp%3E%0D%0A%3Cp+dir%3D%22ltr%22%3EAntes+de+siquiera+pensar+en+levantar+una+pesa+o+subirte+a+una+m%26aacute%3Bquina%2C+hay+un+paso+fundamental+que+muchos+pasan+por+alto%3A+el+calentamiento.+Piensa+en+tus+m%26uacute%3Bsculos+y+articulaciones+como+un+motor%3B+no+lo+encender%26iacute%3Bas+a+m%26aacute%3Bxima+potencia+sin+antes+darle+tiempo+para+que+se+caliente%2C+%26iquest%3Bverdad%3F+Lo+mismo+ocurre+con+tu+cuerpo.%3C%2Fp%3E%0D%0A%3Cp+dir%3D%22ltr%22%3E%26iquest%3BPor+qu%26eacute%3B+es+crucial+el+calentamiento%3F%3C%2Fp%3E%0D%0A%3Cp+dir%3D%22ltr%22%3EUn+buen+calentamiento+tiene+m%26uacute%3Bltiples+beneficios%3A%3C%2Fp%3E%0D%0A%3Cul%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EAumenta+el+flujo+sangu%26iacute%3Bneo+a+los+m%26uacute%3Bsculos%3A+Esto+los+prepara+para+el+esfuerzo+y+reduce+el+riesgo+de+tirones+o+desgarros.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EEleva+la+temperatura+corporal%3A+Mejora+la+elasticidad+de+los+m%26uacute%3Bsculos+y+tendones%2C+haci%26eacute%3Bndolos+m%26aacute%3Bs+flexibles+y+menos+propensos+a+lesionarse.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EActiva+el+sistema+nervioso%3A+Prepara+la+conexi%26oacute%3Bn+entre+tu+cerebro+y+tus+m%26uacute%3Bsculos%2C+mejorando+la+coordinaci%26oacute%3Bn+y+la+respuesta.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EMejora+la+movilidad+articular%3A+Aumenta+el+rango+de+movimiento+de+tus+articulaciones%2C+permiti%26eacute%3Bndote+realizar+los+ejercicios+con+una+t%26eacute%3Bcnica+m%26aacute%3Bs+adecuada.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3ETe+prepara+mentalmente%3A+Te+ayuda+a+concentrarte+en+la+sesi%26oacute%3Bn+de+entrenamiento+que+tienes+por+delante.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3C%2Ful%3E%0D%0A%3Cp+dir%3D%22ltr%22%3EEl+Papel+Clave+de+los+Estiramientos+en+el+Calentamiento+%28Estiramientos+Din%26aacute%3Bmicos%29%3C%2Fp%3E%0D%0A%3Cp+dir%3D%22ltr%22%3EEs+importante+destacar+que+los+estiramientos+que+realizamos+durante+el+calentamiento+deben+ser+din%26aacute%3Bmicos%2C+es+decir%2C+involucrar+movimiento.+Estos+estiramientos+activos+ayudan+a+aumentar+el+flujo+sangu%26iacute%3Bneo+a+los+m%26uacute%3Bsculos+y+a+mejorar+la+movilidad+articular+de+una+manera+controlada+y+progresiva.+Piensa+en+ellos+como+movimientos+fluidos+que+preparan+tus+m%26uacute%3Bsculos+para+la+acci%26oacute%3Bn.%3C%2Fp%3E%0D%0A%3Cp+dir%3D%22ltr%22%3EEjemplos+de+Calentamiento+Din%26aacute%3Bmico+%28con+%26eacute%3Bnfasis+en+estiramientos+activos%29%3C%2Fp%3E%0D%0A%3Cul%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EMovimientos+articulares%3A+Rotaciones+de+brazos%2C+c%26iacute%3Brculos+de+cadera%2C+giros+de+tobillo+y+rodilla.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EEjercicios+cardiovasculares+ligeros%3A+Caminar+en+la+cinta%2C+trotar+suave%2C+saltar+la+cuerda+durante+unos+minutos+para+elevar+la+temperatura.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EEstiramientos+activos%3A%26nbsp%3B%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cul%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%222%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EBalanceo+de+piernas%3A+Hacia+adelante+y+hacia+atr%26aacute%3Bs+para+estirar+isquiotibiales+y+flexores+de+la+cadera%2C+y+lateralmente+para+aductores+y+abductores.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%222%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EC%26iacute%3Brculos+de+brazos+amplios%3A+Hacia+adelante+y+hacia+atr%26aacute%3Bs+para+movilizar+los+hombros+y+la+parte+superior+de+la+espalda.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%222%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EElevaci%26oacute%3Bn+de+rodillas+al+pecho%3A+Para+activar+los+flexores+de+la+cadera+y+los+isquiotibiales.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%222%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EPatadas+de+gl%26uacute%3Bteo%3A+Para+activar+los+isquiotibiales+y+los+gl%26uacute%3Bteos.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%222%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EGiros+de+torso%3A+Para+movilizar+la+columna+vertebral+y+los+m%26uacute%3Bsculos+oblicuos.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%222%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EEjercicios+espec%26iacute%3Bficos+del+entrenamiento+%28con+baja+intensidad%29%3A+Si+vas+a+hacer+press+de+banca%2C+realiza+algunas+repeticiones+con+la+barra+vac%26iacute%3Ba+o+con+muy+poco+peso%2C+enfoc%26aacute%3Bndote+en+el+movimiento.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3C%2Ful%3E%0D%0A%3C%2Ful%3E%0D%0A%3Cp+dir%3D%22ltr%22%3ENo+olvides+el+Enfriamiento+y+los+Estiramientos+Est%26aacute%3Bticos%3C%2Fp%3E%0D%0A%3Cp+dir%3D%22ltr%22%3EAs%26iacute%3B+como+preparar+el+cuerpo+es+vital%2C+la+recuperaci%26oacute%3Bn+tambi%26eacute%3Bn+lo+es.+El+enfriamiento+al+final+de+tu+entrenamiento+ayuda+a%3A%3C%2Fp%3E%0D%0A%3Cul%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EReducir+gradualmente+el+ritmo+card%26iacute%3Baco+y+la+presi%26oacute%3Bn+arterial.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EPrevenir+la+acumulaci%26oacute%3Bn+de+sangre+en+las+extremidades+inferiores.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EDisminuir+la+rigidez+muscular+y+el+dolor+post-ejercicio+%28DOMS%29.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EMejorar+la+flexibilidad+a+largo+plazo.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3C%2Ful%3E%0D%0A%3Cp+dir%3D%22ltr%22%3EEl+Rol+de+los+Estiramientos+Est%26aacute%3Bticos+en+el+Enfriamiento%3C%2Fp%3E%0D%0A%3Cp+dir%3D%22ltr%22%3EA+diferencia+del+calentamiento%2C+los+estiramientos+que+realizamos+durante+el+enfriamiento+deben+ser+est%26aacute%3Bticos%2C+es+decir%2C+mantener+una+posici%26oacute%3Bn+durante+un+per%26iacute%3Bodo+de+tiempo+%28generalmente+20-30+segundos%29.+Estos+estiramientos+ayudan+a+relajar+los+m%26uacute%3Bsculos+trabajados%2C+aumentar+la+flexibilidad+y+reducir+la+tensi%26oacute%3Bn.%3C%2Fp%3E%0D%0A%3Cp+dir%3D%22ltr%22%3EEjemplos+de+Enfriamiento+%28con+%26eacute%3Bnfasis+en+estiramientos+est%26aacute%3Bticos%29%3C%2Fp%3E%0D%0A%3Cp+dir%3D%22ltr%22%3EEl+enfriamiento+se+centra+m%26aacute%3Bs+en+mantener+cada+posici%26oacute%3Bn+durante+20-30+segundos%2C+sintiendo+un+estiramiento+suave+pero+no+doloroso%3A%3C%2Fp%3E%0D%0A%3Cul%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EEstiramientos+de+los+principales+grupos+musculares+trabajados%3A%26nbsp%3B%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cul%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%222%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3ECu%26aacute%3Bdriceps%3A+Llevar+el+tal%26oacute%3Bn+hacia+el+gl%26uacute%3Bteo+y+sujetar+el+pie.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%222%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EIsquiotibiales%3A+Extender+una+pierna+y+%C3%90%C2%BD%C3%90%C2%B0%C3%90%C2%BA%C3%90%C2%BB%C3%90%C2%BE%C3%90%C2%BD%C3%91%C2%8Farse+hacia+adelante+desde+la+cadera.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%222%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EGl%26uacute%3Bteos%3A+Cruzar+una+pierna+sobre+la+otra+estando+sentado+o+acostado+y+tirar+de+la+rodilla+hacia+el+pecho.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%222%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EGemelos%3A+Apoyarse+en+una+pared+con+una+pierna+extendida+hacia+atr%26aacute%3Bs+y+la+rodilla+recta%2C+y+luego+con+la+rodilla+ligeramente+flexionada.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%222%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EPectorales%3A+Entrelazar+los+dedos+detr%26aacute%3Bs+de+la+espalda+y+estirar+los+brazos+hacia+atr%26aacute%3Bs.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%222%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EHombros%3A+Cruzar+un+brazo+por+delante+del+cuerpo+y+sujetarlo+con+el+otro+brazo.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3C%2Ful%3E%0D%0A%3Cli+dir%3D%22ltr%22+aria-level%3D%221%22%3E%0D%0A%3Cp+dir%3D%22ltr%22+role%3D%22presentation%22%3EMovimientos+suaves+de+baja+intensidad%3A+Caminar+lentamente+durante+unos+minutos+para+ayudar+a+la+circulaci%26oacute%3Bn.%3C%2Fp%3E%0D%0A%3C%2Fli%3E%0D%0A%3C%2Ful%3E%0D%0A%3Cp%3E%26nbsp%3B%3C%2Fp%3E%0D%0A%3Cp%3E%26nbsp%3B%3C%2Fp%3E%0D%0A%3Cp%3E%26nbsp%3B%3C%2Fp%3E%0D%0A%3Ch2%3ESerie+completa%3A+entrenamiento+sin+lesiones%3C%2Fh2%3E%0D%0A%3Cul%3E%0D%0A%3Cli%3E%3Cstrong%3EParte+1%3A+Calentamiento+y+t%26eacute%3Bcnica%3C%2Fstrong%3E+%28est%26aacute%3Bs+aqu%26iacute%3B%29%3C%2Fli%3E%0D%0A%3Cli%3E%3Ca+href%3D%22https%3A%2F%2Fpanama.interyellow.com%2F5189-BLOG-9264-Parte_2%3A_Escucha_a_tu_Cuerpo_y_Progresa_con_Inteligencia-detalle.html%22%3EParte+2%3A+Escucha+a+tu+cuerpo+y+progresa+con+inteligencia%3C%2Fa%3E%3C%2Fli%3E%0D%0A%3Cli%3E%3Ca+href%3D%22https%3A%2F%2Fpanama.interyellow.com%2F5189-BLOG-9265-Parte_3%3A_El_Equipo_Adecuado_y_la_Recuperacion_Activa-detalle.html%22%3EParte+3%3A+El+equipo+adecuado+y+la+recuperaci%26oacute%3Bn+activa%3C%2Fa%3E%3C%2Fli%3E%0D%0A%3Cli%3E%3Ca+href%3D%22https%3A%2F%2Fpanama.interyellow.com%2F5189-BLOG-9266-Parte_4%3A_Conclusion_y_Consejos_Finales-detalle.html%22%3EParte+4%3A+Conclusi%26oacute%3Bn+y+consejos+finales%3C%2Fa%3E%3C%2Fli%3E%0D%0A%3C%2Ful%3E%0D%0A%3Ch2%3EPreguntas+frecuentes%3C%2Fh2%3E%0D%0A%3Ch3+style%3D%22text-transform%3A+none%3B+font-size%3A+20px%3B+font-weight%3A+600%3B%22%3E%26iquest%3BCu%26aacute%3Bnto+debe+durar+el+calentamiento%3F%3C%2Fh3%3E%0D%0A%3Cp%3EEntre+10+y+15+minutos%2C+combinando+activaci%26oacute%3Bn+general+y+movilidad+espec%26iacute%3Bfica+de+lo+que+vas+a+entrenar+ese+d%26iacute%3Ba.%3C%2Fp%3E%0D%0A%3Ch3+style%3D%22text-transform%3A+none%3B+font-size%3A+20px%3B+font-weight%3A+600%3B%22%3E%26iquest%3BDebo+estirar+antes+de+entrenar%3F%3C%2Fh3%3E%0D%0A%3Cp%3EEl+estiramiento+est%26aacute%3Btico+prolongado+antes+del+entrenamiento+de+fuerza+puede+reducir+el+rendimiento.+Es+preferible+movilidad+din%26aacute%3Bmica+antes+y+estiramiento+al+final.%3C%2Fp%3E%0D%0A%3Ch3+style%3D%22text-transform%3A+none%3B+font-size%3A+20px%3B+font-weight%3A+600%3B%22%3E%26iquest%3BVale+la+pena+pagar+por+correcci%26oacute%3Bn+de+t%26eacute%3Bcnica%3F%3C%2Fh3%3E%0D%0A%3Cp%3ES%26iacute%3B.+La+mayor%26iacute%3Ba+de+las+lesiones+de+gimnasio+que+veo+tienen+su+origen+en+t%26eacute%3Bcnica+deficiente+sostenida+en+el+tiempo.%3C%2Fp%3E%0D%0A%3Ch2%3EContenido+relacionado%3C%2Fh2%3E%0D%0A%3Cul%3E%0D%0A%3Cli%3E%3Ca+href%3D%22https%3A%2F%2Fpanama.interyellow.com%2F5193-MEDICINA_DEPORTIVA-8904-Medicina_Deportiva-detalle.html%22%3Emedicina+deportiva%3C%2Fa%3E%3C%2Fli%3E%0D%0A%3Cli%3E%3Ca+href%3D%22https%3A%2F%2Fpanama.interyellow.com%2F5189-BLOG-8648-Lesiones_Deportivas-detalle.html%22%3Elesiones+deportivas%3C%2Fa%3E%3C%2Fli%3E%0D%0A%3Cli%3E%3Ca+href%3D%22https%3A%2F%2Fpanama.interyellow.com%2F5186-SOBRE_MI-8644-Dra._Vanessa_Heilbron_-_Especialista_en_Ortopedia_y_Traumatologia-detalle.html%22%3ESobre+la+Dra.+Vanessa+Heilbron%2C+ortopeda+en+Panam%26aacute%3B%3C%2Fa%3E%3C%2Fli%3E%0D%0A%3C%2Ful%3E%0D%0A%3Ch2%3EAgenda+tu+cita+con+la+Dra.+Vanessa+Heilbron%3C%2Fh2%3E%0D%0A%3Cp%3ESi+arrastras+una+molestia+entrenando%2C+eval%26uacute%3Bala+antes+de+que+se+cronifique.+Agenda+tu+cita.%3C%2Fp%3E%0D%0A%3Cp%3E%C3%B0%C2%9F%C2%91%C2%A9%26zwj%3B%C3%A2%C2%9A%C2%95%C3%AF%C2%B8%C2%8F+%3Cstrong%3EPerfil%3A%3C%2Fstrong%3E+%3Ca+href%3D%22https%3A%2F%2Fortotraumapanama.com%2Fdra-vanessa-heilbron%2F%22+target%3D%22_blank%22+rel%3D%22noopener%22%3EDra.+Vanessa+Heilbron+en+Ortotrauma+Panam%26aacute%3B%3C%2Fa%3E%3Cbr%3E%C3%B0%C2%9F%C2%92%C2%AC+%3Cstrong%3EWhatsApp%3A%3C%2Fstrong%3E+%3Ca+href%3D%22https%3A%2F%2Fwa.me%2F50762305106%22+target%3D%22_blank%22+rel%3D%22noopener%22%3E6230-5106+%28escr%26iacute%3Bbenos+ahora%29%3C%2Fa%3E%3Cbr%3E%C3%B0%C2%9F%C2%93%C2%85+%3Cstrong%3ECitas%3A%3C%2Fstrong%3E+%3Ca+href%3D%22https%3A%2F%2Fortotraumapanama.com%2Fcontactanos%2F%22+target%3D%22_blank%22+rel%3D%22noopener%22%3Econt%26aacute%3Bctanos+aqu%26iacute%3B%3C%2Fa%3E%3C%2Fp%3E","seccion":"BLOG","idseccion":"5189","precio":"0.00","imagen":"20250409192044.png","enlace":"5189-BLOG-9263-Parte_1%3A_La_Base_de_un_Entrenamiento_Seguro%3A_Calentamiento_y_Tecnica-detalle.html","idempresa":"10032","palabrasclaves":"calentamiento+antes+de+entrenar%2C+t%C3%83%C2%A9cnica+correcta+gimnasio%2C+prevenir+lesiones+gimnasio+Panam%C3%83%C2%A1%2C+entrenamiento+seguro%2C+ortopedista+deportiva+Panam%C3%83%C2%A1","filepub":"","createdate":"2026-09-17+16%3A01%3A02","pwhatsapp":"","pmovil":"","documentos":[]}}