{"id":8870,"date":"2022-03-08T09:49:35","date_gmt":"2022-03-08T08:49:35","guid":{"rendered":"https:\/\/cst.cat\/recomendaciones-y-consejos\/rhb-post-covid\/refuerzo-global\/"},"modified":"2022-03-15T13:49:33","modified_gmt":"2022-03-15T12:49:33","slug":"refuerzo-global","status":"publish","type":"page","link":"https:\/\/cst.cat\/es\/informacion-y-preguntas-frecuentes\/informacion\/rhb-post-covid\/refuerzo-global\/","title":{"rendered":"Refuerzo Global"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\"><strong><span style=\"color:#353f60\" class=\"has-inline-color\">Refuerzo Global<\/span><\/strong><\/h1>\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<hr class=\"wp-block-separator\"\/>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"515\" height=\"443\" src=\"https:\/\/cst.cat\/wp-content\/uploads\/2021\/12\/reforc-global-1.png\" alt=\"\" class=\"wp-image-4188\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-normal-font-size wp-block-heading\"><span style=\"color:#00addf\" class=\"has-inline-color\"><strong>Exprimir toalla<\/strong><\/span><\/h3>\n\n\n\n<p style=\"font-size:14px\">Coger una toalla con las manos. Doblar lo necesario para que haya buen contacto con las manos. Exprimir como si estuviera empapada.<\/p>\n\n\n\n<p style=\"font-size:14px\">Realizar ejercicio 5-10 minutos seg\u00fan tolerancia.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"515\" height=\"443\" src=\"https:\/\/cst.cat\/wp-content\/uploads\/2021\/12\/reforc-global-2.png\" alt=\"\" class=\"wp-image-4191\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-normal-font-size wp-block-heading\"><span style=\"color:#00addf\" class=\"has-inline-color\"><strong>Apretar pelota<\/strong><\/span><\/h3>\n\n\n\n<p style=\"font-size:14px\">Apretar pelota de goma espuma, aguantar 10 segundos y soltar. Realizar durante 5-10 minutos seg\u00fan tolerancia.<\/p>\n\n\n\n<p style=\"font-size:14px\">Progresar con pelota diferente material que ofrezca mayor resistencia.<\/p>\n<\/div>\n<\/div>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"515\" height=\"443\" src=\"https:\/\/cst.cat\/wp-content\/uploads\/2021\/12\/reforc-global-3.png\" alt=\"\" class=\"wp-image-4193\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-normal-font-size wp-block-heading\"><strong><span style=\"color:#00addf\" class=\"has-inline-color\">Flexiones en la pared<\/span><\/strong><\/h3>\n\n\n\n<p style=\"font-size:14px\">Derecho, pies separados a la anchura de las caderas y manos apoyadas en la pared. Acercar el pecho a la pared seg\u00fan tolerancia. Para mayor dificultad aumentar distancia pies-pared.<\/p>\n\n\n\n<p style=\"font-size:14px\">Iniciar con 2-3 series de 8-10 repeticiones 3 veces al d\u00eda.<\/p>\n<\/div>\n<\/div>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"515\" height=\"443\" src=\"https:\/\/cst.cat\/wp-content\/uploads\/2021\/12\/reforc-global-4.png\" alt=\"\" class=\"wp-image-4195\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-normal-font-size wp-block-heading\"><strong><span style=\"color:#00addf\" class=\"has-inline-color\">Curl de b\u00edceps<\/span><\/strong><\/h3>\n\n\n\n<p style=\"font-size:14px\">Elevar un peso\/botella flexionante codo y con palma de la mano hacia arriba. Iniciar con 0,5kg e ir progresando a 1kg, 2kg seg\u00fan tolerancia.<\/p>\n\n\n\n<p style=\"font-size:14px\">Iniciar con 3 series de 10 repeticiones.<\/p>\n<\/div>\n<\/div>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"515\" height=\"443\" src=\"https:\/\/cst.cat\/wp-content\/uploads\/2021\/12\/reforc-global-5.png\" alt=\"\" class=\"wp-image-4197\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-normal-font-size wp-block-heading\"><strong><span style=\"color:#00addf\" class=\"has-inline-color\">Extensi\u00f3n de la pierna sentado<\/span><\/strong><\/h3>\n\n\n\n<p style=\"font-size:14px\">Sentado, con espalda apoyada en el espaldero elevando pierna haciendo extensi\u00f3n de rodilla. Aguantar pierna en alto 10 segundos.<\/p>\n\n\n\n<p style=\"font-size:14px\">Iniciar con 3 series de 10 repeticiones.<\/p>\n<\/div>\n<\/div>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"515\" height=\"443\" src=\"https:\/\/cst.cat\/wp-content\/uploads\/2021\/12\/reforc-global-6.png\" alt=\"\" class=\"wp-image-4199\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-normal-font-size wp-block-heading\"><strong><span style=\"color:#00addf\" class=\"has-inline-color\">Levantarse y sentarse<\/span><\/strong><\/h3>\n\n\n\n<p style=\"font-size:14px\">Levantarse y sentarse en una silla. Iniciar con soporte bimanual en apoya brazos o rodillas. Progresar a levantarse con manos cruzadas a nivel de hombro.<\/p>\n\n\n\n<p style=\"font-size:14px\">Iniciar con 2-3 series de 5-10 repeticiones.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"515\" height=\"443\" src=\"https:\/\/cst.cat\/wp-content\/uploads\/2021\/12\/reforc-global-7.png\" alt=\"\" class=\"wp-image-4201\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-normal-font-size wp-block-heading\"><strong><span style=\"color:#00addf\" class=\"has-inline-color\">Sentadita con apoyo<\/span><\/strong><\/h3>\n\n\n\n<p style=\"font-size:14px\">Realizar sentadilla con soporte frontal. Durante la flexi\u00f3n de la rodilla no debe sobrepasar la punta de los pies, mantener la espalda lo m\u00e1s recto posible.<\/p>\n\n\n\n<p style=\"font-size:14px\">Iniciae con 2-3 series de 5-10 repeticiones seg\u00fan tolerancia.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"515\" height=\"443\" src=\"https:\/\/cst.cat\/wp-content\/uploads\/2021\/12\/reforc-global-8.png\" alt=\"\" class=\"wp-image-4203\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-normal-font-size wp-block-heading\"><strong><span style=\"color:#00addf\" class=\"has-inline-color\">Equilibrio monopodal<\/span><\/strong><\/h3>\n\n\n\n<p style=\"font-size:14px\">Con soporte lateral elevar una pierna y aguantar 6-10 seg\u00fan la posici\u00f3n seg\u00fan tolerancia. Retirar soporte seg\u00fan evoluci\u00f3n.<\/p>\n\n\n\n<p style=\"font-size:14px\">Iniciar con 2-3 series de 5 repeticiones.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"515\" height=\"443\" src=\"https:\/\/cst.cat\/wp-content\/uploads\/2021\/12\/reforc-global-9.png\" alt=\"\" class=\"wp-image-4205\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-normal-font-size wp-block-heading\"><strong><span style=\"color:#00addf\" class=\"has-inline-color\">Estiramiento femoral<\/span><\/strong><\/h3>\n\n\n\n<p style=\"font-size:14px\">Sentado en el borde de la silla, estirar una pierna. Posteriormente inclinar el tronco hacia delante hasta notar estiramiento trasero.<\/p>\n\n\n\n<p style=\"font-size:14px\">Iniciar con 3-5 repeticiones de 15-30 segundos cada una.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"515\" height=\"443\" src=\"https:\/\/cst.cat\/wp-content\/uploads\/2021\/12\/reforc-global-10.png\" alt=\"\" class=\"wp-image-4207\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-normal-font-size wp-block-heading\"><strong><span style=\"color:#00addf\" class=\"has-inline-color\">Estiramiento pectoral<\/span><\/strong><\/h3>\n\n\n\n<p style=\"font-size:14px\">Derecho, manos entrelazadas con palmas hacia arriba. Elevar brazos en extensi\u00f3n hasta notar estiramiento en la zona pectoral.<\/p>\n\n\n\n<p style=\"font-size:14px\">Iniciar con 3-5 repeticiones, 15-30 segundos cada una.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"REFUERZO GLOBAL POST COVID19\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/UKWHQru4lqs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/www.salutimes.cat\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cst.cat\/wp-content\/uploads\/2021\/11\/LOGOCST-web.jpeg\" alt=\"\" class=\"wp-image-2672\" width=\"140\" height=\"56\"\/><\/a><\/figure>\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Refuerzo Global Exprimir toalla Coger una toalla con las manos. Doblar lo necesario para que haya buen contacto con las manos. Exprimir como si estuviera empapada. Realizar ejercicio 5-10 minutos seg\u00fan tolerancia. Apretar pelota Apretar pelota de goma espuma, aguantar 10 segundos y soltar. Realizar durante 5-10 minutos seg\u00fan tolerancia. Progresar con pelota diferente material [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2594,"parent":8867,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/pagina-menu-lateral.php","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-8870","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Refuerzo Global - CST<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cst.cat\/es\/informacion-y-preguntas-frecuentes\/informacion\/rhb-post-covid\/refuerzo-global\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Refuerzo Global - CST\" \/>\n<meta property=\"og:description\" content=\"Refuerzo Global Exprimir toalla Coger una toalla con las manos. Doblar lo necesario para que haya buen contacto con las manos. Exprimir como si estuviera empapada. Realizar ejercicio 5-10 minutos seg\u00fan tolerancia. Apretar pelota Apretar pelota de goma espuma, aguantar 10 segundos y soltar. Realizar durante 5-10 minutos seg\u00fan tolerancia. 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