{"id":13639,"date":"2022-10-05T05:43:00","date_gmt":"2022-10-05T05:43:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13639"},"modified":"2023-10-04T19:38:13","modified_gmt":"2023-10-04T19:38:13","slug":"ejercicios-de-calentamiento-para-futbol-pdf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/05\/ejercicios-de-calentamiento-para-futbol-pdf\/","title":{"rendered":"Football (Soccer) Warm Up Drills .pdf [2023]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Como todos sabemos a estas alturas, el calentamiento es importante para mitigar el riesgo de lesiones y optimizar el rendimiento. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sin embargo, preparar un calentamiento para f\u00fatbol en el momento puede ser complicado, y muchos jugadores terminan disparando al portero para calentar. En esta publicaci\u00f3n, veremos algunas posibles rutinas de calentamiento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ejercicios de calentamiento individual de f\u00fatbol <\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td><strong>Tiempo\/Repeticiones<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Trote ligero y constante<\/td><td>5 minutos<\/td><td>1<\/td><\/tr><tr><td>C\u00edrculos de cadera<\/td><td>10 en cada direcci\u00f3n<\/td><td>2<\/td><\/tr><tr><td>Flexi\u00f3n de los dedos del pie y puntos<\/td><td>10 cada pie<\/td><td>1<\/td><\/tr><tr><td>C\u00edrculos con los tobillos<\/td><td>5 cada pie<\/td><td>1<\/td><\/tr><tr><td>\u201cCalentamiento de cadera \u201dsobre la puerta\u201d<\/td><td>10 por cada pierna<\/td><td>1<\/td><\/tr><tr><td>Hacia atr\u00e1s sobre la puerta<\/td><td>10 por cada pierna<\/td><td>1<\/td><\/tr><tr><td>50% m\u00e1ximo de \u201csprints\u201d <\/td><td>10 segundos. Descanso 20 segundos.<\/td><td>5<\/td><\/tr><tr><td>Balanceos ligeros de piernas hacia adelante\/atr\u00e1s<\/td><td>10 por cada pierna<\/td><td>1<\/td><\/tr><tr><td>Balanceos ligeros de piernas de lado a lado<\/td><td>10 por cada pierna<\/td><td>1<\/td><\/tr><tr><td>Estocadas caminando<\/td><td>20<\/td><td>1<\/td><\/tr><tr><td>Carreras en diagonal de 10 m (trazar un cuadrado)<\/td><td>6 carreras<\/td><td>4<\/td><\/tr><tr><td>Rodillas altas <\/td><td>20 m\/20 segundos<\/td><td>2<\/td><\/tr><tr><td>Patadas en el trasero<\/td><td>20 m\/20 segundos<\/td><td>2<\/td><\/tr><tr><td>C\u00edrculos con los brazos<\/td><td>10 cada brazo<\/td><td>1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Lo ideal es a\u00f1adir algunos ejercicios con el bal\u00f3n, entre ellos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sprints de 10 m hasta un cono con el bal\u00f3n. Gira y regresa al inicio. Repite de 3 a 5 veces. <\/li>\n\n\n\n<li>Usa un cono para representar a un jugador. Esquiva el cono como si te enfrentaras a un jugador antes de disparar a la porter\u00eda o dar la vuelta y esquivar el cono en la direcci\u00f3n opuesta. <\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Calentamiento espec\u00edfico para equipos de f\u00fatbol<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td>Repeticiones\/Tiempo<\/td><td>Repeticiones<\/td><\/tr><tr><td>Trote ligero y constante <\/td><td>5 minutos<\/td><td><\/td><\/tr><tr><td>Rodillas altas <\/td><td>20 segundos<\/td><td>2<\/td><\/tr><tr><td>Patadas en el trasero <\/td><td>20 segundos<\/td><td>2<\/td><\/tr><tr><td>Caminar de puntillas<\/td><td>20 metros<\/td><td>1<\/td><\/tr><tr><td>Sentadillas de sumo <\/td><td>15<\/td><td>1<\/td><\/tr><tr><td>Abridores de cadera sobre la puerta<\/td><td>10 por lado<\/td><td>1<\/td><\/tr><tr><td>80% corre con el bal\u00f3n*<\/td><td>20 metros<\/td><td>5<\/td><\/tr><tr><td>1 toque pasando el pie izquierdo y luego el derecho**<\/td><td>1 minuto<\/td><td>3<\/td><\/tr><tr><td>Estocadas multidireccionales <\/td><td>10<\/td><td>1<\/td><\/tr><tr><td>Estocadas inversas<\/td><td>5 por pierna<\/td><td>1<\/td><\/tr><tr><td>Saltos encogidos<\/td><td>4<\/td><td>1<\/td><\/tr><tr><td>Correr en el lugar (esfuerzo 100%)<\/td><td>10 segundos<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">*correr hasta el cono, rodearlo y regresar x 5<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">**Hagan esto en parejas o tr\u00edos. Realicen balanceos de piernas ligeros o sentadillas durante 30 segundos entre series de 1 minuto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>La paradoja de la temperatura<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los m\u00fasculos pueden producir m\u00e1s fuerza y potencia a una temperatura ligeramente m\u00e1s alta que la &quot;normal&quot; (<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1748-1716.1979.tb06439.x\">referencia 1<\/a>, <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1600-0838.2004.00349.x\">referencia 2<\/a>).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los m\u00fasculos calientes tambi\u00e9n tienen muchas menos probabilidades de lesionarse. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sin embargo, cuanto m\u00e1s alta sea la temperatura central de una persona, m\u00e1s probabilidades hay de que se deshidrate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La resistencia tambi\u00e9n puede verse afectada por temperaturas centrales elevadas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mantente hidratado durante tu calentamiento con una bebida de glucosa\/maltodextrina con electrolitos. <\/li>\n\n\n\n<li>Mant\u00e9ngase &#039;moderadamente c\u00e1lido&#039; despu\u00e9s del calentamiento, para que su cuerpo no est\u00e9 fr\u00edo nuevamente cuando comience el partido (use un ch\u00e1ndal si puede).<\/li>\n\n\n\n<li>Enfriar la cara o las palmas de las manos es la forma m\u00e1s r\u00e1pida de reducir la temperatura corporal central*<\/li>\n\n\n\n<li>S\u00e9cate el sudor inmediatamente despu\u00e9s del calentamiento. Si te sientas a charlar antes del partido, etc., el sudor fr\u00edo te enfriar\u00e1 el cuerpo r\u00e1pidamente.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Las plantas de los pies, la cara y las palmas de las manos se llaman \u201clas <a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/glabrous-skin\">Piel glabra<\/a>\u201d&quot; y puede reducir r\u00e1pidamente su temperatura corporal central aplicando una compresa fr\u00eda o una bolsa de hielo en las palmas de las manos y\/o la cara.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Descargue el PDF del calentamiento aqu\u00ed:<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<p><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/individual-football-soccer-warm-up.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Haz clic para acceder a individual-football-soccer-warm-up.pdf<\/a><\/p>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>As everyone knows by now, warming up is important in order to mitigate the risk of injury and optimise performance. It can be tricky to make up a warm up for football on the spot however, and many players end up taking shots at the keeper for their warm up. In this post, we&#8217;ll look [&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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_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":[5189],"tags":[784152946,1134,1693,304029],"class_list":["post-13639","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-fitness","tag-football","tag-soccer","tag-warm-up"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Football (Soccer) Warm Up Drills .pdf [2023] - 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\/10\/05\/ejercicios-de-calentamiento-para-futbol-pdf\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Football (Soccer) Warm Up Drills .pdf [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"As everyone knows by now, warming up is important in order to mitigate the risk of injury and optimise performance. It can be tricky to make up a warm up for football on the spot however, and many players end up taking shots at the keeper for their warm up. 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It can be tricky to make up a warm up for football on the spot however, and many players end up taking shots at the keeper for their warm up. In this post, we&#8217;ll look [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/05\/ejercicios-de-calentamiento-para-futbol-pdf\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-10-05T05:43:00+00:00","article_modified_time":"2023-10-04T19:38:13+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Football (Soccer) Warm Up Drills .pdf [2023]","datePublished":"2022-10-05T05:43:00+00:00","dateModified":"2023-10-04T19:38:13+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/"},"wordCount":482,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["Fitness","football","soccer","warm up"],"articleSection":["Fitness"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/","name":"Football (Soccer) Warm Up Drills .pdf [2023] - Fitness &amp; 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Football Stretching [.pdf]","author":"Dave","date":"junio 25, 2026","format":false,"excerpt":"Calentamiento y estiramientos de f\u00fatbol - Entrada completa del blog Calentamiento, estiramientos y prevenci\u00f3n de lesiones en f\u00fatbol: \u00bfQu\u00e9 funciona realmente? La mayor\u00eda de los equipos todav\u00eda calientan mal. Se colocan en c\u00edrculo. Mantienen estiramientos est\u00e1ticos de los isquiotibiales. Creen que estirar previene las lesiones. Los tres m\u00e9todos est\u00e1n desactualizados. La ciencia del deporte avanz\u00f3 hace a\u00f1os. El\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/etiqueta\/aptitud-fisica\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":11859,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/12\/17\/vision-general-de-la-ciencia-del-deporte-para-el-futbol\/","url_meta":{"origin":13639,"position":1},"title":"Sport Science Overview for Football [2024]","author":"Dave","date":"diciembre 17, 2020","format":false,"excerpt":"He hecho un v\u00eddeo corto sobre ciencia del deporte aplicada al f\u00fatbol. Aunque se puede aplicar a la mayor\u00eda de los deportes, incluyendo las MMA. He descubierto que la mayor\u00eda de los entrenadores son bastante anticuados: unos cretinos iracundos sin ninguna capacidad para entrenar a los jugadores en el campo, aparte de gritar vagas instrucciones\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":12856,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/02\/21\/programa-de-entrenamiento-de-velocidad-pdf-2022\/","url_meta":{"origin":13639,"position":2},"title":"Sprint Training Program .pdf  [2025]","author":"Dave","date":"febrero 21, 2022","format":false,"excerpt":"Hay un enlace al PDF de entrenamiento de velocidad cerca del final de la publicaci\u00f3n. El entrenamiento de velocidad no es tan sencillo como correr 100 metros varias veces. Puede ser bastante t\u00e9cnico. El tipo de entrenamiento que debes hacer depender\u00e1 del equipo que tengas disponible. Aqu\u00ed tienes algunas ideas para\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/sTpmLJVChNc\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13615,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/23\/pdf-de-preparacion-fisica-para-futbol-2022\/","url_meta":{"origin":13639,"position":3},"title":"Football (soccer) Fitness Training Program .pdf  [Updated Sept. 2025]","author":"Dave","date":"octubre 23, 2022","format":false,"excerpt":"El f\u00fatbol es un deporte exigente que requiere resistencia, potencia y agilidad. \u00a1Y mucha t\u00e9cnica y destreza! Idealmente, un programa de acondicionamiento f\u00edsico (por cierto, &quot;programme&quot; es la ortograf\u00eda correcta en el Reino Unido) deber\u00eda estar periodizado y el volumen y la intensidad deber\u00edan ser significativamente diferentes durante el descanso o la preparaci\u00f3n\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/UoIJYI2mI34\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":18036,"url":"https:\/\/blackbeltwhitehat.com\/es\/2026\/08\/28\/entrenamiento-de-resistencia-de-futbol\/","url_meta":{"origin":13639,"position":4},"title":"Entrenamiento de resistencia de f\u00fatbol","author":"Dave","date":"agosto 28, 2026","format":false,"excerpt":"Entrenamiento de resistencia para futbolistas: Un programa de 2 d\u00edas a la semana (temporada y pretemporada) que realmente funciona. La mayor\u00eda de los futbolistas aficionados y semiprofesionales no levantan pesas en absoluto. Los que s\u00ed lo hacen, entrenan en el gimnasio como culturistas y llegan al partido del s\u00e1bado con brazos y piernas pesados. Ambos enfoques son err\u00f3neos, o\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/08\/football-strength-speed-chart.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/08\/football-strength-speed-chart.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/08\/football-strength-speed-chart.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/08\/football-strength-speed-chart.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/08\/football-strength-speed-chart.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/08\/football-strength-speed-chart.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":12716,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/02\/06\/ejercicios-sencillos-para-que-los-jugadores-de-futbol-aumenten-la-velocidad-y-disminuyan-el-riesgo-de-lesiones\/","url_meta":{"origin":13639,"position":5},"title":"Ejercicios sencillos para que los futbolistas aumenten la velocidad y disminuyan el riesgo de lesiones","author":"Dave","date":"febrero 6, 2022","format":false,"excerpt":"En un mundo ideal (\u00bfexiste tal cosa en el universo?), cada jugador tendr\u00eda un entrenador profesional de fuerza y acondicionamiento f\u00edsico que le ense\u00f1ar\u00eda a realizar levantamientos ol\u00edmpicos y ejercicios pliom\u00e9tricos de forma segura y eficaz. A menos que seas un jugador profesional, esto no va a suceder. As\u00ed que tienes dos opciones\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13639","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=13639"}],"version-history":[{"count":22,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13639\/revisions"}],"predecessor-version":[{"id":14214,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13639\/revisions\/14214"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=13639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=13639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=13639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}