{ "version": 2, "purpose": "Contexto estático para que ChatGPT u otros LLMs generen enlaces compactos de rutinas de El Tablero Sport Club sin inspeccionar JavaScript.", "canonicalUrl": "https://eltablerosportclub.com/ejercicios/ai-context.json", "htmlContextUrl": "https://eltablerosportclub.com/ejercicios/ai/", "appBaseUrl": "https://eltablerosportclub.com/ejercicios/", "catalogUrl": "https://eltablerosportclub.com/ejercicios/data/exercises.json", "catalogSource": { "path": "./data/exercises.json", "sourceMeta": { "source": "repdb-free", "datasetGeneratedAt": "2026-07-18T12:48:53Z", "importedAt": "2026-07-23T22:13:45.308Z", "total": 405 }, "exerciseCount": 405, "note": "Este archivo se genera desde ejercicios/data/exercises.json mediante scripts/generate-ai-context.mjs. No editar a mano." }, "routineEncoding": { "sourceOfTruth": "./routines.js", "specFromSource": { "hashPrefix": "#r?", "itemsParam": "i", "daysParam": "w", "titleParam": "t", "notesParam": "n", "itemSeparator": ",", "fieldSeparator": ":", "itemFormat": "id:series:reps:rest:day:note", "uriComponentFields": [ "id", "day" ], "base64urlUtf8Fields": [ "series", "reps", "rest", "note", "t", "n" ], "trailingEmptyFields": "Routines.encode elimina campos vacíos finales de cada item." }, "hashPrefix": "#r?", "fullUrlPattern": "https://eltablerosportclub.com/ejercicios/#r?i=&w=&t=&n=<notes>", "parameters": { "i": { "name": "items", "required": true, "separator": ",", "itemFormat": "id:series:reps:rest:day:note", "trailingEmptyFields": "Routines.encode elimina campos vacíos finales de cada item.", "fields": [ { "index": 0, "name": "id", "encoding": "encodeURIComponent", "required": true }, { "index": 1, "name": "series", "encoding": "base64url UTF-8 sin padding", "required": true, "maxCharactersInApp": 24 }, { "index": 2, "name": "reps", "encoding": "base64url UTF-8 sin padding", "required": true, "maxCharactersInApp": 24 }, { "index": 3, "name": "rest", "encoding": "base64url UTF-8 sin padding", "required": "obligatorio salvo si series = 1", "description": "Descanso en minutos, sin escribir la unidad. Si series = 1, puede quedar vacío o ser 0.", "maxCharactersInApp": 24 }, { "index": 4, "name": "day", "encoding": "encodeURIComponent", "required": true, "allowedValues": [ "lunes", "martes", "miercoles", "jueves", "viernes", "sabado", "domingo" ] }, { "index": 5, "name": "note", "encoding": "base64url UTF-8 sin padding", "required": false, "maxCharactersInApp": 110 } ] }, "w": { "name": "days", "required": true, "encoding": "Días separados por coma. Cada día usa encodeURIComponent.", "allowedValues": [ "lunes", "martes", "miercoles", "jueves", "viernes", "sabado", "domingo" ], "description": "Debe contener los días usados por los items, en orden semanal." }, "t": { "name": "title", "required": false, "encoding": "base64url UTF-8 sin padding" }, "n": { "name": "generalNotes", "required": false, "encoding": "base64url UTF-8 sin padding" } }, "valueEncoding": { "name": "base64url UTF-8 sin padding", "algorithm": [ "Convertir el texto a bytes UTF-8.", "Codificar esos bytes en Base64 estándar.", "Reemplazar + por -.", "Reemplazar / por _.", "Eliminar cualquier = final de padding." ], "browserEquivalent": "btoa(unescape(encodeURIComponent(value))).replace(/\\+/g, '-').replace(/\\//g, '_').replace(/=+$/g, '')", "nodeEquivalent": "Buffer.from(String(value), 'utf8').toString('base64').replace(/\\+/g, '-').replace(/\\//g, '_').replace(/=+$/g, '')" }, "decodeSummary": "La web usa URLSearchParams sobre el hash #r?, separa i por coma, separa cada item por dos puntos, decodifica id/day con decodeURIComponent y series/reps/rest/note/t/n desde base64url UTF-8.", "backwardsCompatibility": "La web también acepta hashes legacy #rutina?, pero los enlaces nuevos deben usar #r?." }, "validDays": [ { "id": "lunes", "label": "Lunes", "short": "Lun" }, { "id": "martes", "label": "Martes", "short": "Mar" }, { "id": "miercoles", "label": "Miércoles", "short": "Mié" }, { "id": "jueves", "label": "Jueves", "short": "Jue" }, { "id": "viernes", "label": "Viernes", "short": "Vie" }, { "id": "sabado", "label": "Sábado", "short": "Sáb" }, { "id": "domingo", "label": "Domingo", "short": "Dom" } ], "defaults": { "series": "3", "reps": "10", "restMinutes": "2", "title": "Rutina semanal" }, "trainingRulesForLLMs": [ "Usa exclusivamente IDs presentes en exercises[].id o en el catálogo HTML de /ejercicios/ai/.", "Puedes repetir un mismo ejercicio si tiene sentido.", "Todos los items deben tener id, series, reps y day.", "rest es obligatorio salvo si series = 1. En ejercicios de 1 serie puede ir vacío o como 0.", "El descanso se expresa en minutos y el valor rest no debe incluir la palabra min.", "Las notas por ejercicio son opcionales y deben tener como máximo 110 caracteres.", "Incluye en w todos los días usados por los ejercicios.", "Ordena los días según validDays.", "Para estimar duración: segundos por ejercicio = (series × repeticiones × 2.5) + (series × descanso_minutos × 60 × 1.2).", "Duración por día = suma de segundos de los ejercicios del día / 60, redondeada al minuto más cercano." ], "indexes": { "groups": [ "Abdominales", "Aductores y abductores", "Antebrazos", "Bíceps", "Cardio", "Cuádriceps", "Cuerpo completo", "Espalda", "Gemelos", "Glúteos", "Hombros", "Isquiotibiales", "Movilidad y estiramientos", "Pecho", "Tríceps", "Zona lumbar" ], "equipment": [ "Anillas", "Balón slam", "Banco GHD", "Banco plano", "Banda de resistencia circular", "Banda elástica", "Barra", "Barra de dominadas", "Barra trap", "Barra Z", "Bicicleta de aire", "Bicicleta elíptica", "Bicicleta estática", "Caja pliométrica", "Cinta de correr", "Cuerda de batalla", "Cuerda de escalada", "Cuerda de saltar", "Curl femoral", "Discos", "Estación de fondos", "Extensión de piernas", "Kettlebell", "Mancuerna", "Máquina curl de bíceps", "Máquina curl predicador", "Máquina de abducción de cadera", "Máquina de aducción de cadera", "Máquina de dominadas asistidas", "Máquina de elevaciones de pantorrilla de pie", "Máquina de elevaciones de pantorrilla sentado", "Máquina de fondos", "Máquina hack squat", "Máquina jalón al pecho", "Máquina press de hombros", "Máquina press de pecho", "Máquina Smith", "Pec deck", "Pelota de estabilidad", "Peso corporal", "Polea", "Prensa de piernas", "Remo ergómetro", "Rodillo de muñeca", "Rueda abdominal", "Suspensión TRX", "Trineo" ], "difficulties": [ "Avanzado", "Intermedio", "Principiante" ], "categories": [ "Cardio", "Estiramiento", "Fuerza", "Olímpico", "Pliometría", "Strongman" ], "bodyParts": [ "Antebrazos", "Brazos", "Core", "Cuerpo completo", "Espalda", "Hombros", "Pantorrillas", "Pecho", "Piernas" ] }, "exercises": [ { "id": "jackknife-sit-up", "name": "Abdominal navaja", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "sit-ups", "name": "Abdominales", "primaryGroup": "Abdominales", "primaryMuscles": [ "Flexores de Cadera", "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "side-lying-hip-abduction", "name": "Abducción de Cadera Acostado de Lado", "primaryGroup": "Aductores y abductores", "primaryMuscles": [ "Abductores", "Glúteo Medio" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "banded-standing-hip-abduction", "name": "Abducción de Cadera de Pie con Banda", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Medio" ], "equipment": [ "Banda de resistencia circular" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "hip-abduction", "name": "Abducción de Cadera en Máquina", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Medio" ], "equipment": [ "Máquina de abducción de cadera" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "banded-seated-hip-abduction", "name": "Abducción de Cadera Sentado con Banda", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Medio" ], "equipment": [ "Banda de resistencia circular" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "hip-adduction", "name": "Aducción de cadera", "primaryGroup": "Aductores y abductores", "primaryMuscles": [ "Aductores" ], "equipment": [ "Máquina de aducción de cadera" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "side-lying-hip-adduction", "name": "Aducción de Cadera Acostado de Lado", "primaryGroup": "Aductores y abductores", "primaryMuscles": [ "Aductores" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "banded-standing-hip-adduction", "name": "Aducción de Cadera de Pie con Banda", "primaryGroup": "Aductores y abductores", "primaryMuscles": [ "Aductores" ], "equipment": [ "Banda de resistencia circular" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "plate-pinch", "name": "Agarre de Discos", "primaryGroup": "Antebrazos", "primaryMuscles": [ "Flexores del Antebrazo" ], "equipment": [ "Discos" ], "difficulty": "Intermedio", "bodyPart": "Antebrazos", "category": "Fuerza", "bodyweight": false }, { "id": "banded-clamshell", "name": "Almeja con Banda", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Medio" ], "equipment": [ "Banda de resistencia circular" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "clamshells", "name": "Almejas", "primaryGroup": "Aductores y abductores", "primaryMuscles": [ "Abductores", "Glúteo Medio" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "incline-dumbbell-fly", "name": "Apertura con mancuernas en banco inclinado", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "rear-delt-fly", "name": "Apertura de Deltoides Posterior", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Posterior", "Romboides" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "cable-fly", "name": "Aperturas con Cable", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "db-fly", "name": "Aperturas con Mancuernas", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "decline-db-fly", "name": "Aperturas con Mancuernas en Banco Declinado", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "snatch", "name": "Arrancada", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps", "Trapecio" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "air-bike", "name": "Bicicleta de Aire", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Isquiotibiales", "Cuádriceps" ], "equipment": [ "Bicicleta de aire" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Fuerza", "bodyweight": false }, { "id": "bird-dog-hold", "name": "Bird-Dog Isométrico", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal", "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "good-morning", "name": "Buenos Días", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal", "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "banded-good-morning", "name": "Buenos Días con Banda", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Banda de resistencia circular" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "bodyweight-good-morning", "name": "Buenos Días con Peso Corporal", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal", "Isquiotibiales" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": true }, { "id": "burpees", "name": "Burpees", "primaryGroup": "Cardio", "primaryMuscles": [ "Glúteo Mayor", "Pectoral Mayor", "Cuádriceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Cardio", "bodyweight": true }, { "id": "dumbbell-farmers-walk", "name": "Caminata del Granjero con Mancuernas", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Flexores del Antebrazo", "Trapecio" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Cuerpo completo", "category": "Fuerza", "bodyweight": false }, { "id": "banded-lateral-walk", "name": "Caminata Lateral con Banda", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Medio" ], "equipment": [ "Banda de resistencia circular" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "hang-clean", "name": "Cargada desde Colgante", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps", "Trapecio" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "clean", "name": "Clean", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "clean-and-jerk", "name": "Clean and Jerk", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Deltoides Anterior", "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "double-kettlebell-clean", "name": "Clean con Dos Pesas Rusas", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Kettlebell" ], "difficulty": "Avanzado", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "cocoons", "name": "Cocoons", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "dead-hang", "name": "Colgado Pasivo", "primaryGroup": "Antebrazos", "primaryMuscles": [ "Flexores del Antebrazo" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "cable-crunch", "name": "Crunch con Cable", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "cross-body-crunch", "name": "Crunch Cruzado", "primaryGroup": "Abdominales", "primaryMuscles": [ "Oblicuos" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "bicycle-crunch", "name": "Crunch de Bicicleta", "primaryGroup": "Abdominales", "primaryMuscles": [ "Oblicuos", "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "weighted-wall-crunch", "name": "Crunch en Pared con Peso", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "crunches", "name": "Crunches", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "reverse-crunches", "name": "Crunches Inversos", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "ring-dead-hang", "name": "Cuelgue Estático en Anillas", "primaryGroup": "Antebrazos", "primaryMuscles": [ "Flexores del Antebrazo" ], "equipment": [ "Anillas" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "battle-ropes", "name": "Cuerdas de Batalla", "primaryGroup": "Cardio", "primaryMuscles": [ "Deltoides Anterior", "Deltoides Lateral", "Dorsal Ancho" ], "equipment": [ "Cuerda de batalla" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Cardio", "bodyweight": false }, { "id": "spider-curl", "name": "Curl Araña", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "barbell-curl", "name": "Curl con Barra", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Barra" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "ez-bar-curl", "name": "Curl con Barra Z", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Barra Z" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "cable-curl", "name": "Curl con Cable", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Polea" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "cheat-curl", "name": "Curl con Impulso", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "incline-db-curl", "name": "Curl con mancuernas en banco inclinado", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "seated-dumbbell-curl", "name": "Curl con Mancuernas Sentado", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "close-grip-barbell-curl", "name": "Curl de Barra con Agarre Cerrado", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Barra" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "double-kettlebell-bicep-curl", "name": "Curl de Bíceps con Dos Pesas Rusas", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "bicep-curl", "name": "Curl de Bíceps con Mancuernas", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-kettlebell-bicep-curl", "name": "Curl de Bíceps con Pesa Rusa a Un Brazo", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "machine-bicep-curl", "name": "Curl de Bíceps en Máquina", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Máquina curl de bíceps" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "trx-bicep-curl", "name": "Curl de Bíceps TRX", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Suspensión TRX" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "concentration-curl", "name": "Curl de Concentración", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "trx-hamstring-curl", "name": "Curl de Isquiotibiales con TRX", "primaryGroup": "Isquiotibiales", "primaryMuscles": [ "Isquiotibiales" ], "equipment": [ "Suspensión TRX" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "hammer-curl", "name": "Curl de Martillo con Mancuernas", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps", "Braquial" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "cable-hammer-curl", "name": "Curl de Martillo en Cable", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps", "Braquial", "Braquiorradial" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "cable-wrist-curl", "name": "Curl de Muñeca con Cable", "primaryGroup": "Antebrazos", "primaryMuscles": [ "Flexores del Antebrazo" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Antebrazos", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-wrist-curl", "name": "Curl de Muñeca con Mancuerna", "primaryGroup": "Antebrazos", "primaryMuscles": [ "Flexores del Antebrazo" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Antebrazos", "category": "Fuerza", "bodyweight": false }, { "id": "banded-standing-curl", "name": "Curl de Pierna de Pie con Banda", "primaryGroup": "Isquiotibiales", "primaryMuscles": [ "Isquiotibiales" ], "equipment": [ "Banda de resistencia circular" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "single-leg-lying-leg-curl", "name": "Curl de Pierna Tumbado a Una Pierna", "primaryGroup": "Isquiotibiales", "primaryMuscles": [ "Isquiotibiales" ], "equipment": [ "Curl femoral" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "ball-leg-curl", "name": "Curl de Piernas con Pelota de Estabilidad", "primaryGroup": "Isquiotibiales", "primaryMuscles": [ "Isquiotibiales" ], "equipment": [ "Pelota de estabilidad" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "seated-leg-curl", "name": "Curl de Piernas Sentado", "primaryGroup": "Isquiotibiales", "primaryMuscles": [ "Isquiotibiales" ], "equipment": [ "Curl femoral" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "leg-curl", "name": "Curl de Piernas Tumbado", "primaryGroup": "Isquiotibiales", "primaryMuscles": [ "Isquiotibiales" ], "equipment": [ "Curl femoral" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "preacher-curl", "name": "Curl en Banco Scott", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Barra Z" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "machine-preacher-curl", "name": "Curl en Máquina de Predicador", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Máquina curl predicador" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "reverse-curl", "name": "Curl Inverso", "primaryGroup": "Bíceps", "primaryMuscles": [ "Braquial", "Extensores del Antebrazo" ], "equipment": [ "Barra" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "ez-bar-reverse-curl", "name": "Curl Inverso con Barra Z", "primaryGroup": "Bíceps", "primaryMuscles": [ "Braquial", "Extensores del Antebrazo" ], "equipment": [ "Barra Z" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "db-reverse-curl", "name": "Curl Inverso con Mancuernas", "primaryGroup": "Bíceps", "primaryMuscles": [ "Braquial", "Extensores del Antebrazo" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-hammer-curl", "name": "Curl martillo con pesa rusa", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps", "Braquial" ], "equipment": [ "Kettlebell" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "cross-body-hammer-curl", "name": "Curl Martillo Cruzado", "primaryGroup": "Bíceps", "primaryMuscles": [ "Braquial", "Braquiorradial" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "incline-hammer-curl", "name": "Curl martillo en banco inclinado", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps", "Braquial" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "nordic-hamstring-curl", "name": "Curl Nórdico de Isquiotibiales", "primaryGroup": "Isquiotibiales", "primaryMuscles": [ "Isquiotibiales" ], "equipment": [ "Banco GHD" ], "difficulty": "Avanzado", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "barbell-preacher-curl", "name": "Curl Predicador con Barra", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "dead-bug", "name": "Dead Bug", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal", "Transverso Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "double-kettlebell-dead-clean", "name": "Dead Clean con Dos Pesas Rusas", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "double-kettlebell-dead-split-snatch", "name": "Dead Split Snatch con Dos Pesas Rusas", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Deltoides Anterior", "Glúteo Mayor" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "pull-up", "name": "Dominada", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "archer-pull-ups", "name": "Dominadas Arquero", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Avanzado", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "assisted-pull-ups", "name": "Dominadas Asistidas", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Máquina de dominadas asistidas" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "band-assisted-pull-ups", "name": "Dominadas Asistidas con Banda", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Banda elástica" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "close-grip-pull-ups", "name": "Dominadas con Agarre Cerrado", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps", "Dorsal Ancho" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "wide-grip-pull-ups", "name": "Dominadas en Agarre Ancho", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "neutral-grip-pull-ups", "name": "Dominadas en Agarre Neutro", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "chin-ups", "name": "Dominadas en Supinación", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps", "Dorsal Ancho" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "scapular-pull-ups", "name": "Dominadas Escapulares", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Trapecio" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "negative-pull-ups", "name": "Dominadas Negativas", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "drag-curl", "name": "Drag Curl", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "dragon-flag", "name": "Dragon Flag", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Avanzado", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "machine-calf-raise", "name": "Elevación de Pantorrillas en Máquina", "primaryGroup": "Gemelos", "primaryMuscles": [ "Gemelos", "Sóleo" ], "equipment": [ "Máquina de elevaciones de pantorrilla de pie" ], "difficulty": "Principiante", "bodyPart": "Pantorrillas", "category": "Fuerza", "bodyweight": false }, { "id": "lying-leg-raise", "name": "Elevación de Piernas Acostado", "primaryGroup": "Abdominales", "primaryMuscles": [ "Flexores de Cadera", "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "hanging-leg-raise", "name": "Elevación de Piernas Colgado", "primaryGroup": "Abdominales", "primaryMuscles": [ "Flexores de Cadera", "Recto Abdominal" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "captains-chair-leg-raise", "name": "Elevación de Piernas en Silla Romana", "primaryGroup": "Abdominales", "primaryMuscles": [ "Flexores de Cadera", "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "hanging-knee-raise", "name": "Elevación de Rodillas Colgado", "primaryGroup": "Abdominales", "primaryMuscles": [ "Flexores de Cadera", "Recto Abdominal" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "captains-chair-knee-raise", "name": "Elevación de Rodillas en Silla Romana", "primaryGroup": "Abdominales", "primaryMuscles": [ "Flexores de Cadera", "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "smith-machine-calf-raise", "name": "Elevación de Talón en Máquina Smith", "primaryGroup": "Gemelos", "primaryMuscles": [ "Gemelos" ], "equipment": [ "Máquina Smith" ], "difficulty": "Principiante", "bodyPart": "Pantorrillas", "category": "Fuerza", "bodyweight": false }, { "id": "barbell-calf-raise", "name": "Elevación de Talones con Barra", "primaryGroup": "Gemelos", "primaryMuscles": [ "Gemelos" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Pantorrillas", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-calf-raise", "name": "Elevación de Talones con Mancuernas", "primaryGroup": "Gemelos", "primaryMuscles": [ "Gemelos", "Sóleo" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Pantorrillas", "category": "Fuerza", "bodyweight": false }, { "id": "bodyweight-calf-raise", "name": "Elevación de Talones con Peso Corporal", "primaryGroup": "Gemelos", "primaryMuscles": [ "Gemelos" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Pantorrillas", "category": "Fuerza", "bodyweight": true }, { "id": "standing-calf-raise", "name": "Elevación de Talones de Pie", "primaryGroup": "Gemelos", "primaryMuscles": [ "Gemelos" ], "equipment": [ "Máquina de elevaciones de pantorrilla de pie" ], "difficulty": "Principiante", "bodyPart": "Pantorrillas", "category": "Fuerza", "bodyweight": false }, { "id": "hack-squat-calf-raise", "name": "Elevación de Talones en Máquina Hack Squat", "primaryGroup": "Gemelos", "primaryMuscles": [ "Gemelos", "Sóleo" ], "equipment": [ "Máquina hack squat" ], "difficulty": "Intermedio", "bodyPart": "Pantorrillas", "category": "Fuerza", "bodyweight": false }, { "id": "seated-calf-raise", "name": "Elevación de Talones Sentado", "primaryGroup": "Gemelos", "primaryMuscles": [ "Sóleo" ], "equipment": [ "Máquina de elevaciones de pantorrilla sentado" ], "difficulty": "Principiante", "bodyPart": "Pantorrillas", "category": "Fuerza", "bodyweight": false }, { "id": "barbell-front-raise", "name": "Elevación Frontal con Barra", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "ez-bar-front-raise", "name": "Elevación Frontal con Barra Z", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior" ], "equipment": [ "Barra Z" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "cable-front-raise", "name": "Elevación Frontal con Cable", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-front-raise", "name": "Elevación Frontal con Mancuernas", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "seated-dumbbell-lateral-raise", "name": "Elevación Lateral con Mancuerna Sentado", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Lateral" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "lateral-raise", "name": "Elevación Lateral con Mancuernas", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Lateral" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "bodyweight-lateral-raise", "name": "Elevación Lateral con Peso Corporal", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Lateral" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": true }, { "id": "cable-lateral-raise", "name": "Elevación Lateral en Polea", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Lateral" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "banded-kneeling-hip-thrust", "name": "Empuje de Cadera Arrodillado con Banda", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor" ], "equipment": [ "Banda de resistencia circular" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "banded-hip-thrust", "name": "Empuje de Cadera con Banda", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor" ], "equipment": [ "Banda de resistencia circular" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-hip-thrust", "name": "Empuje de Cadera con Kettlebell", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor" ], "equipment": [ "Kettlebell" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-hip-thrust", "name": "Empuje de Cadera con Mancuerna", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "shrug", "name": "Encogimiento con Barra", "primaryGroup": "Espalda", "primaryMuscles": [ "Trapecio" ], "equipment": [ "Barra" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "behind-the-back-barbell-shrug", "name": "Encogimiento de Hombros con Barra Detrás de la Espalda", "primaryGroup": "Espalda", "primaryMuscles": [ "Trapecio" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "ez-bar-shrug", "name": "Encogimiento de Hombros con Barra Z", "primaryGroup": "Espalda", "primaryMuscles": [ "Trapecio" ], "equipment": [ "Barra Z" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-shrug", "name": "Encogimiento de Hombros con Kettlebell", "primaryGroup": "Espalda", "primaryMuscles": [ "Trapecio" ], "equipment": [ "Kettlebell" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "db-shrug", "name": "Encogimiento de Hombros con Mancuernas", "primaryGroup": "Espalda", "primaryMuscles": [ "Trapecio" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "chest-supported-dumbbell-shrug", "name": "Encogimiento de Hombros con Mancuernas y Apoyo en el Pecho", "primaryGroup": "Espalda", "primaryMuscles": [ "Trapecio" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "smith-machine-shrug", "name": "Encogimiento de Hombros en Máquina Smith", "primaryGroup": "Espalda", "primaryMuscles": [ "Trapecio" ], "equipment": [ "Máquina Smith" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "bench-leg-pull-in", "name": "Encogimiento de Piernas en Banco", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "stability-ball-knee-tuck", "name": "Encogimiento de Rodillas con Balón de Estabilidad", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal" ], "equipment": [ "Pelota de estabilidad" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "bench-bulgarian-split-stretch", "name": "Estiramiento Búlgaro en Banco", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Flexores de Cadera", "Cuádriceps" ], "equipment": [ "Banco plano" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Estiramiento", "bodyweight": false }, { "id": "bench-couch-stretch", "name": "Estiramiento Couch en Banco", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Flexores de Cadera", "Cuádriceps" ], "equipment": [ "Banco plano" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Estiramiento", "bodyweight": false }, { "id": "banded-adductor-stretch", "name": "Estiramiento de Aductores con Banda", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Aductores" ], "equipment": [ "Banda elástica" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Estiramiento", "bodyweight": false }, { "id": "bench-adductor-stretch", "name": "Estiramiento de Aductores en Banco", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Aductores" ], "equipment": [ "Banco plano" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Estiramiento", "bodyweight": false }, { "id": "banded-it-band-stretch", "name": "Estiramiento de Banda Iliotibial con Banda", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Abductores" ], "equipment": [ "Banda elástica" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Estiramiento", "bodyweight": false }, { "id": "banded-rear-delt-stretch", "name": "Estiramiento de Deltoides Posterior con Banda", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Deltoides Posterior" ], "equipment": [ "Banda elástica" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Estiramiento", "bodyweight": false }, { "id": "banded-lat-stretch", "name": "Estiramiento de Dorsales con Banda", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Banda elástica" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Estiramiento", "bodyweight": false }, { "id": "bench-lat-stretch", "name": "Estiramiento de Dorsales en Banco", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Banco plano" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Estiramiento", "bodyweight": false }, { "id": "banded-shoulder-stretch", "name": "Estiramiento de Hombros con Banda", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Deltoides Anterior" ], "equipment": [ "Banda elástica" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Estiramiento", "bodyweight": false }, { "id": "banded-hamstring-stretch", "name": "Estiramiento de Isquiotibiales con Banda", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Isquiotibiales" ], "equipment": [ "Banda elástica" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Estiramiento", "bodyweight": false }, { "id": "bench-hamstring-stretch", "name": "Estiramiento de Isquiotibiales en Banco", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Isquiotibiales" ], "equipment": [ "Banco plano" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Estiramiento", "bodyweight": false }, { "id": "butterfly-stretch", "name": "Estiramiento de Mariposa", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Aductores" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Estiramiento", "bodyweight": true }, { "id": "banded-calf-stretch", "name": "Estiramiento de Pantorrilla con Banda", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Gemelos" ], "equipment": [ "Banda elástica" ], "difficulty": "Principiante", "bodyPart": "Pantorrillas", "category": "Estiramiento", "bodyweight": false }, { "id": "bench-calf-stretch", "name": "Estiramiento de Pantorrilla en Banco", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Gemelos" ], "equipment": [ "Banco plano" ], "difficulty": "Principiante", "bodyPart": "Pantorrillas", "category": "Estiramiento", "bodyweight": false }, { "id": "banded-chest-stretch", "name": "Estiramiento de Pecho con Banda", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Banda elástica" ], "difficulty": "Principiante", "bodyPart": "Pecho", "category": "Estiramiento", "bodyweight": false }, { "id": "bench-chest-stretch", "name": "Estiramiento de Pecho en Banco", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Banco plano" ], "difficulty": "Principiante", "bodyPart": "Pecho", "category": "Estiramiento", "bodyweight": false }, { "id": "banded-ankle-stretch", "name": "Estiramiento de Tobillo con Banda", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Gemelos" ], "equipment": [ "Banda elástica" ], "difficulty": "Principiante", "bodyPart": "Pantorrillas", "category": "Estiramiento", "bodyweight": false }, { "id": "bench-ankle-stretch", "name": "Estiramiento de Tobillo en Banco", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Gemelos" ], "equipment": [ "Banco plano" ], "difficulty": "Principiante", "bodyPart": "Pantorrillas", "category": "Estiramiento", "bodyweight": false }, { "id": "banded-triceps-stretch", "name": "Estiramiento de Tríceps con Banda", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Banda elástica" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Estiramiento", "bodyweight": false }, { "id": "banded-figure-4-stretch", "name": "Estiramiento Figura 4 con Banda", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Glúteo Mayor" ], "equipment": [ "Banda elástica" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Estiramiento", "bodyweight": false }, { "id": "bench-figure-4-glute-stretch", "name": "Estiramiento Figura 4 de Glúteos en Banco", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Glúteo Mayor" ], "equipment": [ "Banco plano" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Estiramiento", "bodyweight": false }, { "id": "barbell-overhead-extension", "name": "Extensión de Barra por Encima de la Cabeza", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "back-extension", "name": "Extensión de Espalda", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": true }, { "id": "leg-extension", "name": "Extensión de Piernas", "primaryGroup": "Cuádriceps", "primaryMuscles": [ "Cuádriceps" ], "equipment": [ "Extensión de piernas" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-kettlebell-tricep-kickback", "name": "Extensión de Tríceps a Un Brazo con Pesa Rusa", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-tricep-extension", "name": "Extensión de Tríceps con Mancuerna", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "seated-dumbbell-tricep-extension", "name": "Extensión de Tríceps con Mancuerna Sentado", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "v-bar-tricep-pushdown", "name": "Extensión de Tríceps en Polea con Barra en V", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Polea" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "overhead-tricep-extension", "name": "Extensión de Tríceps por Encima de la Cabeza", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "ez-bar-overhead-extension", "name": "Extensión de Tríceps por Encima de la Cabeza con Barra Z", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Barra Z" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-overhead-tricep-extension", "name": "Extensión de tríceps por encima de la cabeza con pesa rusa", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "single-arm-dumbbell-overhead-tricep-extension", "name": "Extensión de Tríceps sobre la Cabeza con Mancuerna a Un Brazo", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "trx-tricep-extension", "name": "Extensión de Tríceps TRX", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Suspensión TRX" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "lying-tricep-extension", "name": "Extensión de Tríceps Tumbado", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "trx-face-pull", "name": "Face Pull con TRX", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Posterior", "Romboides" ], "equipment": [ "Suspensión TRX" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "ring-face-pull", "name": "Face Pull en Anillas", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Posterior", "Romboides" ], "equipment": [ "Anillas" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "face-pull", "name": "Face Pull en Polea", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Posterior", "Romboides" ], "equipment": [ "Polea" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "decline-push-up", "name": "Flexión Declinada", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": true }, { "id": "dumbbell-side-bend", "name": "Flexión Lateral con Mancuerna", "primaryGroup": "Abdominales", "primaryMuscles": [ "Oblicuos" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "isometric-neck-side", "name": "Flexión Lateral Isométrica de Cuello", "primaryGroup": "Espalda", "primaryMuscles": [ "Trapecio" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": true }, { "id": "clap-push-ups", "name": "Flexiones con Palmada", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Avanzado", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": true }, { "id": "deficit-push-ups", "name": "Flexiones en Déficit", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Avanzado", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": true }, { "id": "diamond-push-ups", "name": "Flexiones en Diamante", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor", "Tríceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": true }, { "id": "pike-push-ups", "name": "Flexiones en Pica", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Deltoides Lateral" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": true }, { "id": "handstand-push-ups", "name": "Flexiones en Pino", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Tríceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Avanzado", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": true }, { "id": "flutter-kicks", "name": "Flutter Kicks", "primaryGroup": "Abdominales", "primaryMuscles": [ "Flexores de Cadera", "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "ring-dips", "name": "Fondos en Anillas", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor", "Tríceps" ], "equipment": [ "Anillas" ], "difficulty": "Avanzado", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "bench-dips", "name": "Fondos en Banco", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": true }, { "id": "assisted-dips", "name": "Fondos en Máquina Asistida", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor", "Tríceps" ], "equipment": [ "Máquina de fondos" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "dips", "name": "Fondos para Pecho", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor", "Tríceps" ], "equipment": [ "Estación de fondos" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "front-lever", "name": "Front Lever", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Pectoral Mayor" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Avanzado", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "russian-twist", "name": "Giro Ruso", "primaryGroup": "Abdominales", "primaryMuscles": [ "Oblicuos", "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "kettlebell-russian-twist", "name": "Giro ruso con pesa rusa", "primaryGroup": "Abdominales", "primaryMuscles": [ "Oblicuos" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "medicine-ball-slam", "name": "Golpe con Balón Medicinal", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal" ], "equipment": [ "Balón slam" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "hack-squat", "name": "Hack Squat", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Máquina hack squat" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-halo", "name": "Halo con pesa rusa", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Lateral" ], "equipment": [ "Kettlebell" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "banded-fire-hydrant", "name": "Hidrante de Fuego con Banda", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Medio" ], "equipment": [ "Banda de resistencia circular" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "hip-thrust", "name": "Hip thrust con barra", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Glúteo Medio" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "behind-the-neck-lat-pulldown", "name": "Jalón al Cuello Detrás de la Cabeza", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Máquina jalón al pecho" ], "difficulty": "Avanzado", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "lat-pulldown", "name": "Jalón al Pecho", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Polea" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "v-bar-lat-pulldown", "name": "Jalón al Pecho con Barra en V", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Máquina jalón al pecho" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-lat-pulldown", "name": "Jalón al Pecho con Un Brazo", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "straight-arm-pulldown", "name": "Jalón con Brazos Rectos", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "tricep-pushdown", "name": "Jalón de Tríceps en Cable", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Polea" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-sumo-high-pull", "name": "Jalón sumo al mentón con pesa rusa", "primaryGroup": "Espalda", "primaryMuscles": [ "Trapecio" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "double-kettlebell-jerk", "name": "Jerk con Dos Pesas Rusas", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Cuádriceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Avanzado", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "split-jerk", "name": "Jerk con Tijera", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Deltoides Anterior", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "push-jerk", "name": "Jerk de Empuje", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Deltoides Anterior", "Tríceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "l-sit", "name": "L-Sit", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Flexores de Cadera", "Recto Abdominal" ], "equipment": [ "Estación de fondos" ], "difficulty": "Avanzado", "bodyPart": "Cuerpo completo", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-turkish-get-ups", "name": "Levantamiento Turco con Kettlebell", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Deltoides Anterior", "Glúteo Mayor", "Recto Abdominal" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-windmill", "name": "Molino con Mancuerna", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Deltoides Lateral", "Oblicuos" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-windmills", "name": "Molino de Viento con Pesa Rusa", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Deltoides Anterior", "Oblicuos" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Fuerza", "bodyweight": false }, { "id": "mountain-climbers", "name": "Mountain Climbers", "primaryGroup": "Cardio", "primaryMuscles": [ "Flexores de Cadera", "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Cardio", "bodyweight": true }, { "id": "muscle-snatch", "name": "Muscle Snatch", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Deltoides Lateral", "Trapecio" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "muscle-ups", "name": "Muscle-Ups", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Tríceps" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Avanzado", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-reverse-fly", "name": "Pájaro Invertido con Mancuernas", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Posterior" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-farmers-walk", "name": "Paseo del Granjero con Pesa Rusa", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Flexores del Antebrazo", "Trapecio" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Strongman", "bodyweight": false }, { "id": "glute-kickback", "name": "Patada de Glúteo", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "cable-tricep-kickback", "name": "Patada de Tríceps con Cable", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "tricep-kickback", "name": "Patada de Tríceps con Mancuerna", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Principiante", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "cable-kickback", "name": "Patada Trasera de Glúteos en Cable", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "pec-deck", "name": "Pec Deck", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Pec deck" ], "difficulty": "Principiante", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-single-leg-deadlift", "name": "Peso muerto a una pierna con pesa rusa", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "deadlift", "name": "Peso Muerto con Barra", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal", "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "hex-bar-deadlift", "name": "Peso Muerto con Barra Hexagonal", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal", "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Barra trap" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-deadlift", "name": "Peso Muerto con Mancuernas", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal", "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "pause-deadlift", "name": "Peso Muerto con Pausa", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal", "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Barra" ], "difficulty": "Avanzado", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-deadlift", "name": "Peso muerto con pesa rusa", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal", "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "stiff-leg-deadlift", "name": "Peso Muerto con Piernas Rígidas", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "deficit-deadlift", "name": "Peso Muerto en Déficit", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal", "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Barra" ], "difficulty": "Avanzado", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "romanian-deadlift", "name": "Peso Muerto Rumano", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "single-leg-romanian-deadlift", "name": "Peso Muerto Rumano a Una Pierna", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-single-leg-dumbbell-romanian-deadlift", "name": "Peso Muerto Rumano a Una Pierna con Mancuerna a Un Brazo", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Mancuerna" ], "difficulty": "Avanzado", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-single-leg-kettlebell-romanian-deadlift", "name": "Peso Muerto Rumano a Una Pierna con Pesa Rusa a Un Brazo", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Kettlebell" ], "difficulty": "Avanzado", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "banded-romanian-deadlift", "name": "Peso Muerto Rumano con Banda", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Banda de resistencia circular" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "ez-bar-romanian-deadlift", "name": "Peso Muerto Rumano con Barra Z", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Barra Z" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-romanian-deadlift", "name": "Peso Muerto Rumano con Mancuernas", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "smith-machine-rdl", "name": "Peso Muerto Rumano en Máquina Smith", "primaryGroup": "Isquiotibiales", "primaryMuscles": [ "Isquiotibiales" ], "equipment": [ "Máquina Smith" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "sumo-deadlift", "name": "Peso Muerto Sumo", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-sumo-deadlift", "name": "Peso muerto sumo con pesa rusa", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "hanging-pike", "name": "Pike Colgado", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Avanzado", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "ball-pike", "name": "Pike con Pelota", "primaryGroup": "Abdominales", "primaryMuscles": [ "Oblicuos", "Recto Abdominal" ], "equipment": [ "Pelota de estabilidad" ], "difficulty": "Avanzado", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "plank", "name": "Plancha", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal", "Transverso Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "high-plank", "name": "Plancha Alta", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal", "Transverso Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "planche", "name": "Plancha Calisténica", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Pectoral Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Avanzado", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": true }, { "id": "trx-plank", "name": "Plancha en TRX", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal", "Transverso Abdominal" ], "equipment": [ "Suspensión TRX" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "reverse-plank", "name": "Plancha Inversa", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal", "Glúteo Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "side-plank", "name": "Plancha Lateral", "primaryGroup": "Abdominales", "primaryMuscles": [ "Oblicuos", "Transverso Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "trx-side-plank", "name": "Plancha Lateral en TRX", "primaryGroup": "Abdominales", "primaryMuscles": [ "Oblicuos", "Transverso Abdominal" ], "equipment": [ "Suspensión TRX" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "v-sit", "name": "Posición en V", "primaryGroup": "Abdominales", "primaryMuscles": [ "Flexores de Cadera", "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "bench-childs-pose", "name": "Postura del Niño en Banco", "primaryGroup": "Movilidad y estiramientos", "primaryMuscles": [ "Erector Espinal", "Dorsal Ancho" ], "equipment": [ "Banco plano" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Estiramiento", "bodyweight": false }, { "id": "hang-power-clean", "name": "Power Clean desde Colgante", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps", "Trapecio" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "leg-press", "name": "Prensa de Piernas", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Prensa de piernas" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "horizontal-leg-press", "name": "Prensa de piernas horizontal", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Prensa de piernas" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "arnold-press", "name": "Press Arnold", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Deltoides Lateral" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "incline-db-press", "name": "Press con mancuernas en banco inclinado", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "close-grip-bench-press", "name": "Press de Banca con Agarre Cerrado", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "bench-press", "name": "Press de Banca con Barra", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "close-grip-ez-bar-bench-press", "name": "Press de Banca con Barra Z y Agarre Cerrado", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Barra Z" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "db-bench-press", "name": "Press de Banca con Mancuernas", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "close-grip-db-bench-press", "name": "Press de Banca con Mancuernas y Agarre Cerrado", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "paused-bench-press", "name": "Press de Banca con Pausa", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Barra" ], "difficulty": "Avanzado", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "decline-bench-press", "name": "Press de Banca Declinado", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "decline-bench-press-barbell", "name": "Press de Banca Declinado con Barra", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "decline-bench-press-ez-bar", "name": "Press de Banca Declinado con Barra Z", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Barra Z" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "wide-grip-bench-press", "name": "Press de Banca en Agarre Ancho", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "smith-machine-bench-press", "name": "Press de Banca en Máquina Smith", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Máquina Smith" ], "difficulty": "Principiante", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "close-grip-incline-bench", "name": "Press de Banca Inclinado con Agarre Cerrado", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "seated-barbell-overhead-press", "name": "Press de Barra sobre la Cabeza Sentado", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "push-press", "name": "Press de Empuje", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Deltoides Lateral" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-push-press", "name": "Press de Empuje con Mancuernas", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Tríceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "seated-db-press", "name": "Press de Hombro con Mancuernas Sentado", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Deltoides Lateral" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-kettlebell-shoulder-press", "name": "Press de Hombro con Pesa Rusa a Un Brazo", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Deltoides Lateral" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-shoulder-press", "name": "Press de Hombros con Mancuernas", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Deltoides Lateral" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "machine-shoulder-press", "name": "Press de Hombros en Máquina", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Deltoides Lateral" ], "equipment": [ "Máquina press de hombros" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "smith-machine-shoulder-press", "name": "Press de Hombros en Máquina Smith", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Deltoides Lateral" ], "equipment": [ "Máquina Smith" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "seated-smith-machine-shoulder-press", "name": "Press de Hombros en Máquina Smith Sentado", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Deltoides Lateral" ], "equipment": [ "Máquina Smith" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "cable-chest-press", "name": "Press de Pecho con Cable", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "trx-chest-press", "name": "Press de Pecho con TRX", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Suspensión TRX" ], "difficulty": "Principiante", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "chest-press-machine", "name": "Press de Pecho en Máquina", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Máquina press de pecho" ], "difficulty": "Principiante", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-close-grip-floor-press", "name": "Press de Suelo con Agarre Cerrado con Pesa Rusa", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-floor-press", "name": "Press de Suelo con Mancuernas", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-floor-press", "name": "Press de suelo con pesas rusas", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "behind-the-neck-press", "name": "Press Detrás del Cuello", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Deltoides Lateral" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "incline-bench-press", "name": "Press en banco inclinado con barra", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "incline-bench-ez-bar-press", "name": "Press en banco inclinado con barra Z", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Barra Z" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-kettlebell-floor-glute-bridge-press", "name": "Press en Puente de Glúteos en Suelo con Pesa Rusa a Un Brazo", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Pectoral Mayor" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "floor-press", "name": "Press en Suelo", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "floor-ez-bar-press", "name": "Press en Suelo con Barra Z", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Barra Z" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-kettlebell-floor-press", "name": "Press en Suelo con Pesa Rusa a Un Brazo", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "paused-incline-bench-press", "name": "Press Inclinado con Pausa", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Pectoral Mayor" ], "equipment": [ "Barra" ], "difficulty": "Avanzado", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "smith-machine-incline-bench-press", "name": "Press Inclinado en Máquina Smith", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Pectoral Mayor" ], "equipment": [ "Máquina Smith" ], "difficulty": "Principiante", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "landmine-press", "name": "Press Landmine", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Pectoral Mayor" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-landmine-press", "name": "Press Landmine con Un Brazo", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Pectoral Mayor" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "ohp", "name": "Press Militar con Barra", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Deltoides Lateral" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "double-kettlebell-overhead-press", "name": "Press por Encima de la Cabeza con Dos Pesas Rusas", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Tríceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "bodyweight-overhead-press", "name": "Press por Encima de la Cabeza con Peso Corporal", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Tríceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": true }, { "id": "spoto-press", "name": "Press Spoto", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-kettlebell-bottoms-up-press", "name": "Press Strict con Pesa Rusa Invertida a Un Brazo", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior" ], "equipment": [ "Kettlebell" ], "difficulty": "Avanzado", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "svend-press", "name": "Press Svend", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Discos" ], "difficulty": "Principiante", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "stability-ball-hip-bridge", "name": "Puente de Cadera con Balón de Estabilidad", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor" ], "equipment": [ "Pelota de estabilidad" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "single-leg-glute-bridge", "name": "Puente de Glúteo a Una Pierna", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "glute-bridge", "name": "Puente de Glúteos", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "banded-glute-bridge", "name": "Puente de Glúteos con Banda", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor" ], "equipment": [ "Banda de resistencia circular" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "barbell-glute-bridge", "name": "Puente de Glúteos con Barra", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "thoracic-bridge", "name": "Puente Torácico", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal", "Glúteo Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "barbell-pullover", "name": "Pullover con Barra", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Pectoral Mayor" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "ez-bar-pullover", "name": "Pullover con Barra EZ", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Pectoral Mayor" ], "equipment": [ "Barra Z" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "bent-arm-barbell-pullover", "name": "Pullover con Barra y Brazos Flexionados", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Pectoral Mayor" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "bent-arm-ez-bar-pullover", "name": "Pullover con Barra Z y Brazos Flexionados", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Pectoral Mayor" ], "equipment": [ "Barra Z" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "db-pullover", "name": "Pullover con Mancuerna", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Pectoral Mayor" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-pullover", "name": "Pullover con pesa rusa", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Pectoral Mayor" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "floor-kettlebell-pullover", "name": "Pullover con Pesa Rusa en Suelo", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Pectoral Mayor" ], "equipment": [ "Kettlebell" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "double-kettlebell-push-press", "name": "Push Press con Dos Pesas Rusas", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-dumbbell-push-press", "name": "Push Press con Mancuerna a Un Brazo", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-kettlebell-push-press", "name": "Push Press con Pesa Rusa a Un Brazo", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "push-up", "name": "Push-Up", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor", "Tríceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": true }, { "id": "stability-ball-push-up", "name": "Push-Up con Balón de Estabilidad", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Pelota de estabilidad" ], "difficulty": "Intermedio", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": false }, { "id": "knee-push-ups", "name": "Push-Up en Rodillas", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": true }, { "id": "incline-push-ups", "name": "Push-up inclinado", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": true }, { "id": "archer-push-ups", "name": "Push-Ups Arquero", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Avanzado", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": true }, { "id": "pseudo-planche-push-ups", "name": "Push-Ups de Pseudo Plancha", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Pectoral Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Avanzado", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": true }, { "id": "wall-push-ups", "name": "Push-Ups en Pared", "primaryGroup": "Pecho", "primaryMuscles": [ "Pectoral Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Pecho", "category": "Fuerza", "bodyweight": true }, { "id": "rack-pull", "name": "Rack Pull", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal", "Glúteo Mayor", "Isquiotibiales", "Trapecio" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "upright-row", "name": "Remo al Mentón con Barra", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Lateral", "Trapecio" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "ez-bar-upright-row", "name": "Remo al Mentón con Barra Z", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Lateral", "Trapecio" ], "equipment": [ "Barra Z" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "cable-upright-row", "name": "Remo al Mentón con Cable", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Lateral", "Trapecio" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-upright-row", "name": "Remo al Mentón con Mancuernas", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Lateral", "Trapecio" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "ez-bar-reverse-grip-row", "name": "Remo con Barra EZ y Agarre Supino", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps", "Dorsal Ancho" ], "equipment": [ "Barra Z" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "barbell-row", "name": "Remo con Barra Inclinado", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "barbell-rear-delt-row", "name": "Remo con Barra para Deltoides Posterior", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Posterior" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "bent-over-ez-bar-row", "name": "Remo con Barra Z Inclinado", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Barra Z" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "double-kettlebell-row", "name": "Remo con Dos Pesas Rusas", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "chest-supported-kettlebell-row", "name": "Remo con Kettlebell Apoyado en el Pecho", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Kettlebell" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "single-arm-db-row", "name": "Remo con Mancuerna a Un Brazo", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "chest-supported-db-row", "name": "Remo con Mancuernas con Apoyo en el Pecho", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "bent-over-db-row", "name": "Remo con Mancuernas Inclinado", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-kettlebell-row", "name": "Remo con Pesa Rusa a Un Brazo", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "sled-row", "name": "Remo con Trineo", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Trineo" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "bench-pull", "name": "Remo en Banco", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-bench-pull", "name": "Remo en Banco con Mancuernas", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "kneeling-cable-row", "name": "Remo en Polea Arrodillado", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Polea" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "wide-grip-seated-cable-row", "name": "Remo en Polea Sentado en Agarre Ancho", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "t-bar-row", "name": "Remo en T", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "smith-machine-reverse-grip-bent-over-row", "name": "Remo Inclinado con Agarre Inverso en Máquina Smith", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps", "Dorsal Ancho" ], "equipment": [ "Máquina Smith" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "reverse-grip-bent-over-row", "name": "Remo Inclinado con Agarre Invertido", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "cable-bent-over-row", "name": "Remo Inclinado con Cable", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "smith-machine-bent-over-row", "name": "Remo Inclinado en Máquina Smith", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Máquina Smith" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "inverted-row", "name": "Remo invertido", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides", "Trapecio" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "rings-inverted-row", "name": "Remo Invertido en Anillas", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides", "Trapecio" ], "equipment": [ "Anillas" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "pendlay-row", "name": "Remo Pendlay", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides", "Trapecio" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "trx-row", "name": "Remo TRX", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho", "Romboides" ], "equipment": [ "Suspensión TRX" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "chin-tuck-hold", "name": "Retracción de Mentón Sostenida", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Trapecio" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Fuerza", "bodyweight": true }, { "id": "wrist-roller", "name": "Rodillo de Muñeca", "primaryGroup": "Antebrazos", "primaryMuscles": [ "Extensores del Antebrazo", "Flexores del Antebrazo" ], "equipment": [ "Rodillo de muñeca" ], "difficulty": "Intermedio", "bodyPart": "Antebrazos", "category": "Fuerza", "bodyweight": false }, { "id": "cable-external-rotation", "name": "Rotación Externa con Cable", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Posterior" ], "equipment": [ "Polea" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "ab-wheel-rollout", "name": "Rueda Abdominal", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal", "Transverso Abdominal" ], "equipment": [ "Rueda abdominal" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "barbell-ab-rollout", "name": "Rueda Abdominal con Barra", "primaryGroup": "Abdominales", "primaryMuscles": [ "Recto Abdominal" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "jump-rope", "name": "Saltar la Cuerda", "primaryGroup": "Cardio", "primaryMuscles": [ "Gemelos", "Sóleo" ], "equipment": [ "Cuerda de saltar" ], "difficulty": "Principiante", "bodyPart": "Cuerpo completo", "category": "Cardio", "bodyweight": false }, { "id": "box-jump", "name": "Salto al Cajón", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Caja pliométrica" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Pliometría", "bodyweight": false }, { "id": "jumping-jacks", "name": "Saltos de Tijera", "primaryGroup": "Cardio", "primaryMuscles": [ "Gemelos", "Glúteo Medio", "Deltoides Lateral" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Cuerpo completo", "category": "Cardio", "bodyweight": true }, { "id": "pistol-squat", "name": "Sentadilla a una Pierna (Pistol)", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Avanzado", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "bulgarian-split-squat", "name": "Sentadilla Búlgara", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-bulgarian-split-squat", "name": "Sentadilla Búlgara con Kettlebell", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "smith-machine-bulgarian-split", "name": "Sentadilla Búlgara en Máquina Smith", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Máquina Smith" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "banded-squat", "name": "Sentadilla con Banda", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Banda de resistencia circular" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "overhead-squat", "name": "Sentadilla con Barra en Alto", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "pause-squat", "name": "Sentadilla con Pausa", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "bodyweight-squat", "name": "Sentadilla con Peso Corporal", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "jump-squat", "name": "Sentadilla con Salto", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Pliometría", "bodyweight": true }, { "id": "heel-elevated-squat", "name": "Sentadilla con Talones Elevados", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "box-squat", "name": "Sentadilla en Caja", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "smith-machine-squat", "name": "Sentadilla en Máquina Smith", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Máquina Smith" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "wall-sit", "name": "Sentadilla en Pared", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "dumbbell-split-squat", "name": "Sentadilla en Postura Dividida con Mancuernas", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "split-squat", "name": "Sentadilla en Tijera", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "front-squat", "name": "Sentadilla Frontal", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-front-squat", "name": "Sentadilla Frontal con Mancuernas", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-kettlebell-front-squat", "name": "Sentadilla Frontal con Pesa Rusa a Un Brazo", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "goblet-squat", "name": "Sentadilla Goblet", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-pistol-squat", "name": "Sentadilla Pistola con Mancuerna", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Avanzado", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-pistol-squat", "name": "Sentadilla pistola con pesa rusa", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Avanzado", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "trx-pistol-squat", "name": "Sentadilla Pistola con TRX", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Suspensión TRX" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "sumo-squat", "name": "Sentadilla Sumo", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "squat", "name": "Sentadilla Trasera con Barra", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "trx-squat", "name": "Sentadilla TRX", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Suspensión TRX" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "band-pull-apart", "name": "Separación de Banda Elástica", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Posterior" ], "equipment": [ "Banda elástica" ], "difficulty": "Principiante", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "skull-crusher", "name": "Skull Crusher", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "db-skull-crusher", "name": "Skull Crusher con Mancuernas", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-skull-crusher", "name": "Skull crusher con pesa rusa", "primaryGroup": "Tríceps", "primaryMuscles": [ "Tríceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "dumbbell-snatch", "name": "Snatch con Mancuerna", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Deltoides Anterior", "Glúteo Mayor", "Trapecio" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "ez-bar-spider-curl", "name": "Spider Curl con Barra Z", "primaryGroup": "Bíceps", "primaryMuscles": [ "Bíceps" ], "equipment": [ "Barra Z" ], "difficulty": "Intermedio", "bodyPart": "Brazos", "category": "Fuerza", "bodyweight": false }, { "id": "double-kettlebell-split-jerk", "name": "Split Jerk con Dos Pesas Rusas", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Deltoides Anterior", "Cuádriceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "step-ups", "name": "Step Ups", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "superman", "name": "Superman", "primaryGroup": "Zona lumbar", "primaryMuscles": [ "Erector Espinal", "Glúteo Mayor" ], "equipment": [ "Peso corporal" ], "difficulty": "Principiante", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": true }, { "id": "one-arm-dumbbell-swing", "name": "Swing con Mancuerna a un Brazo", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-swing", "name": "Swing con pesa rusa", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "one-arm-kettlebell-swing", "name": "Swing con Pesa Rusa a Un Brazo", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Fuerza", "bodyweight": false }, { "id": "double-kettlebell-swing-snatch", "name": "Swing Snatch con Dos Pesas Rusas", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "kettlebell-swing-clean", "name": "Swing y cargada con pesa rusa", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Glúteo Mayor", "Isquiotibiales" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Olímpico", "bodyweight": false }, { "id": "thruster", "name": "Thruster", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Anterior", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "toes-to-bar", "name": "Toes to Bar", "primaryGroup": "Abdominales", "primaryMuscles": [ "Flexores de Cadera", "Recto Abdominal" ], "equipment": [ "Barra de dominadas" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": false }, { "id": "rope-climb", "name": "Trepa de Cuerda", "primaryGroup": "Espalda", "primaryMuscles": [ "Dorsal Ancho" ], "equipment": [ "Cuerda de escalada" ], "difficulty": "Avanzado", "bodyPart": "Espalda", "category": "Fuerza", "bodyweight": false }, { "id": "trx-y-fly", "name": "TRX Y-Fly", "primaryGroup": "Hombros", "primaryMuscles": [ "Deltoides Posterior", "Trapecio" ], "equipment": [ "Suspensión TRX" ], "difficulty": "Intermedio", "bodyPart": "Hombros", "category": "Fuerza", "bodyweight": false }, { "id": "v-ups", "name": "V-Ups", "primaryGroup": "Abdominales", "primaryMuscles": [ "Flexores de Cadera", "Recto Abdominal" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Core", "category": "Fuerza", "bodyweight": true }, { "id": "lunge", "name": "Zancada", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "walking-lunge", "name": "Zancada Caminando", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "barbell-lunge", "name": "Zancada con Barra", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "db-lunge", "name": "Zancada con Mancuernas", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-lunge-press", "name": "Zancada con press de pesa rusa", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Deltoides Anterior", "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-goblet-lunge", "name": "Zancada Goblet con Kettlebell", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "reverse-lunge", "name": "Zancada Inversa", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Mancuerna" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "barbell-reverse-lunge", "name": "Zancada Inversa con Barra", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Barra" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-reverse-lunge", "name": "Zancada Inversa con Kettlebell", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "kettlebell-offset-reverse-lunge-and-press", "name": "Zancada inversa con press desequilibrado de pesa rusa", "primaryGroup": "Cuerpo completo", "primaryMuscles": [ "Deltoides Anterior", "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Cuerpo completo", "category": "Fuerza", "bodyweight": false }, { "id": "side-lunge", "name": "Zancada Lateral", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Peso corporal" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": true }, { "id": "kettlebell-rotational-lunge", "name": "Zancada rotacional con pesa rusa", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Kettlebell" ], "difficulty": "Intermedio", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "trx-lunge", "name": "Zancada TRX", "primaryGroup": "Glúteos", "primaryMuscles": [ "Glúteo Mayor", "Cuádriceps" ], "equipment": [ "Suspensión TRX" ], "difficulty": "Principiante", "bodyPart": "Piernas", "category": "Fuerza", "bodyweight": false }, { "id": "correr-en-cinta", "name": "Correr en cinta", "primaryGroup": "Cardio", "primaryMuscles": [ "Cuádriceps", "Isquiotibiales", "Glúteo Mayor", "Gemelos" ], "equipment": [ "Cinta de correr" ], "difficulty": "Principiante", "bodyPart": "Cuerpo completo", "category": "Cardio", "bodyweight": false }, { "id": "caminar-en-cinta", "name": "Caminar en cinta", "primaryGroup": "Cardio", "primaryMuscles": [ "Cuádriceps", "Isquiotibiales", "Glúteo Mayor", "Gemelos" ], "equipment": [ "Cinta de correr" ], "difficulty": "Principiante", "bodyPart": "Cuerpo completo", "category": "Cardio", "bodyweight": false }, { "id": "bicicleta-estatica", "name": 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"viernes" ], "items": [ { "id": "jackknife-sit-up", "series": "3", "reps": "10", "rest": "2", "day": "lunes", "note": "Controla la técnica y evita impulsos." }, { "id": "sit-ups", "series": "4", "reps": "12", "rest": "1.5", "day": "miercoles", "note": "Última serie con margen." }, { "id": "side-lying-hip-abduction", "series": "2", "reps": "15", "rest": "1", "day": "viernes", "note": "Rango cómodo, sin dolor." } ] }, "url": "https://eltablerosportclub.com/ejercicios/#r?i=jackknife-sit-up:Mw:MTA:Mg:lunes:Q29udHJvbGEgbGEgdMOpY25pY2EgeSBldml0YSBpbXB1bHNvcy4,sit-ups:NA:MTI:MS41:miercoles:w5psdGltYSBzZXJpZSBjb24gbWFyZ2VuLg,side-lying-hip-abduction:Mg:MTU:MQ:viernes:UmFuZ28gY8OzbW9kbywgc2luIGRvbG9yLg&t=UnV0aW5hIGRlIHBydWViYSBjb24gw7E&w=lunes,miercoles,viernes&n=Tm90YXMgZ2VuZXJhbGVzOiB0w6ljbmljYSwgY29udHJvbCB5IHJlc3BpcmFjacOzbi4", "decoded": { "t": "Rutina de prueba con ñ", "n": "Notas generales: técnica, control y respiración.", "e": [ "jackknife-sit-up", "sit-ups", "side-lying-hip-abduction" ], "items": [ { "id": "jackknife-sit-up", "series": "3", "reps": "10", "rest": "2", "day": "lunes", "note": "Controla la técnica y evita impulsos." }, { "id": "sit-ups", "series": "4", "reps": "12", "rest": "1.5", "day": "miercoles", "note": "Última serie con margen." }, { "id": "side-lying-hip-abduction", "series": "2", "reps": "15", "rest": "1", "day": "viernes", "note": "Rango cómodo, sin dolor." } ], "days": [ "lunes", "miercoles", "viernes" ] } } }