{"id":12619,"date":"2022-01-14T19:13:41","date_gmt":"2022-01-14T19:13:41","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=12619"},"modified":"2022-01-14T20:18:56","modified_gmt":"2022-01-14T20:18:56","slug":"como-hacer-sentadillas-con-bandas-de-resistencia-bandas-en-bucle-y-bandas-con-asas","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2022\/01\/14\/como-hacer-sentadillas-con-bandas-de-resistencia-bandas-en-bucle-y-bandas-con-asas\/","title":{"rendered":"C\u00f3mo hacer sentadillas con bandas de resistencia (bandas en bucle y bandas con asa)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Las bandas de resistencia son muy populares hoy en d\u00eda. Son ideales para entrenar en casa, f\u00e1ciles de guardar, bastante seguras y m\u00e1s suaves para las articulaciones que las pesas pesadas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"resistance-band-squats-bands-with-handles\">Sentadillas con banda de resistencia: bandas con asas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><div class=\"embed-youtube\"><iframe loading=\"lazy\" title=\"C\u00f3mo hacer sentadillas con bandas de resistencia con asas\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/qhFhN7iUSSc?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><\/div><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">De todos modos, si quieres conseguir un buen yema, probablemente querr\u00e1s hacer sentadillas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al utilizar bandas con asas:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2013 Agarra las manijas<\/li><li>\u2013 Gire las manos para que las palmas miren hacia afuera.<\/li><li>\u2013 Enrolle las asas hasta los hombros.<\/li><li>-P\u00e1rate en el medio de la banda.<\/li><li>-mira hacia adelante y ponte en cuclillas<\/li><li>\u2013 Haga una pausa de un segundo en la parte inferior de la sentadilla.<\/li><li>-Manteniendo los pies planos sobre el suelo, impulse con los gl\u00fateos y haga sentadillas hacia atr\u00e1s.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"looped-resistance-band-squats\">Sentadillas con banda de resistencia en bucle<\/h2>\n\n\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<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/5eDLnX80gTc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">P\u00e1rese en la banda<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Coloca la banda sobre tu cabeza y ap\u00f3yala sobre tus hombros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ponte en cuclillas hacia arriba y hacia abajo como se indica arriba.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al hacer sentadillas, tenga en cuenta que debe mantener la espalda plana y aseg\u00farese de que las rodillas no colapsen hacia adentro (esto se llama falla en valgo y puede da\u00f1ar sus rodillas).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\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<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/2Rye6pUX7hI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>Resistance bands are extremely popular these days. They&#8217;re great for home workouts, easy to store, pretty safe and kinder on the joints than heavy weights. Resistance Band Squats &#8211; Bands with handles Anyway, if you want to get yolked you&#8217;ll probably want to do squats. when using bands with handles: &#8211; Grab the handles &#8211; [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189,12504],"tags":[784152946,34941026,680134],"class_list":["post-12619","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","tag-fitness","tag-mma-2","tag-resistance-bands"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to do Resistance Band Squats (looped bands and handled bands) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/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:\/\/blackbeltwhitehat.com\/es\/2022\/01\/14\/como-hacer-sentadillas-con-bandas-de-resistencia-bandas-en-bucle-y-bandas-con-asas\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to do Resistance Band Squats (looped bands and handled bands) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Resistance bands are extremely popular these days. They&#8217;re great for home workouts, easy to store, pretty safe and kinder on the joints than heavy weights. 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They&#8217;re great for home workouts, easy to store, pretty safe and kinder on the joints than heavy weights. Resistance Band Squats &#8211; Bands with handles Anyway, if you want to get yolked you&#8217;ll probably want to do squats. when using bands with handles: &#8211; Grab the handles &#8211; [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/01\/14\/como-hacer-sentadillas-con-bandas-de-resistencia-bandas-en-bucle-y-bandas-con-asas\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-01-14T19:13:41+00:00","article_modified_time":"2022-01-14T20:18:56+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"1 minuto"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/01\/14\/how-to-do-resistance-band-squats-looped-bands-and-handled-bands\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/01\/14\/how-to-do-resistance-band-squats-looped-bands-and-handled-bands\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"How to do Resistance Band Squats (looped bands and handled bands)","datePublished":"2022-01-14T19:13:41+00:00","dateModified":"2022-01-14T20:18:56+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/01\/14\/how-to-do-resistance-band-squats-looped-bands-and-handled-bands\/"},"wordCount":192,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["Fitness","mma","resistance bands"],"articleSection":["Bodybuilding","Fitness","MMA"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/01\/14\/how-to-do-resistance-band-squats-looped-bands-and-handled-bands\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/01\/14\/how-to-do-resistance-band-squats-looped-bands-and-handled-bands\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/01\/14\/how-to-do-resistance-band-squats-looped-bands-and-handled-bands\/","name":"How to do Resistance Band Squats (looped bands and handled bands) - Fitness &amp; 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Resistance bands are great for beginners because they're so easy to use, but also an advanced tool for developing power and \"lock out\" strength. Deadlift\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/resistancebanddeadlift.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":15499,"url":"https:\/\/blackbeltwhitehat.com\/es\/2024\/10\/21\/plan-de-entrenamiento-en-casa-de-6-semanas-pdf-2024\/","url_meta":{"origin":12619,"position":1},"title":"6 Week Home Workout Plan .pdf [2025]","author":"Dave","date":"octubre 21, 2024","format":false,"excerpt":"Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk - Consult your doctor before taking up a new exercise protocol. Equipment - kettlebell, resistance band.Include a\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":11366,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/01\/24\/programas-de-entrenamiento-una-vez-a-la-semana-en-pdf\/","url_meta":{"origin":12619,"position":2},"title":"Programas de entrenamiento una vez a la semana (PDF)","author":"Dave","date":"enero 24, 2020","format":false,"excerpt":"If you are a busy parent and also busy at work most of the day, it can be difficult to get to the gym 3 or 4 times a week like back in the day. It's important to remember that the benefit of one workout per week is massive, compared\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"once a week workout","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":15415,"url":"https:\/\/blackbeltwhitehat.com\/es\/2024\/08\/11\/como-puedo-hacer-tiempo-para-hacer-ejercicio-cuando-tengo-un-nino-pequeno\/","url_meta":{"origin":12619,"position":3},"title":"\u00bfC\u00f3mo puedo encontrar tiempo para hacer ejercicio cuando tengo un ni\u00f1o peque\u00f1o?","author":"Dave","date":"agosto 11, 2024","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=d_kzsrBY0Ik Ah, great question! Here are my tips: Invest in some 1kg ankle and wrist weights You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":9026,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/04\/23\/objetivos-de-entrenamiento-para-el-verano-de-2018\/","url_meta":{"origin":12619,"position":4},"title":"Objetivos de entrenamiento para el verano de 2018","author":"Dave","date":"abril 23, 2018","format":false,"excerpt":"I basically want to become an enlightened, humble MMA meathead. Training Goals: Outcome Goals Fix Back & Neck (make them less, painfully stiff) Fix Golfer's Elbow - so it's not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"machidaHeadkick","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":5319,"url":"https:\/\/blackbeltwhitehat.com\/es\/2016\/07\/08\/entrenamientos-en-casa-con-los-ninos\/","url_meta":{"origin":12619,"position":5},"title":"Entrenamientos en casa con los ni\u00f1os","author":"Dave","date":"julio 8, 2016","format":false,"excerpt":"Disclaimer \u2013 Exercise at your own risk If you love and pretty much live for fitness, Jiu Jitsu and\/or MMA, then having kids is often a bit of a bottleneck in your training. Your priorities should change, so that after you have carried out all of your fatherly, and husbandly\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"gif","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/12619","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=12619"}],"version-history":[{"count":8,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/12619\/revisions"}],"predecessor-version":[{"id":12627,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/12619\/revisions\/12627"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=12619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=12619"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=12619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}