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      "body": "<div class=\"text-justify\"> Hola queridos amigos de Steemit, nuevamente con ustedes y ahora con una divertida rutina para trabajar los abdominales, tod@s queremos tener la pancita plana o lograr los famosos chocolaticos, aquí les traigo unos de los tantos ejercicios que existen, en esta oportunidad trabajaremos series de plancha.</div>\n\n<center> ![](https://cdn.steemitimages.com/DQmRveVrXXGH7BUu9p4oSyfyvdy4oYzgFmchRvLcht7pCah/image.png)</center> \n<center>![](https://cdn.steemitimages.com/DQmQFCUncTbQTXwXZJBVQdyL9KvdFKESMeUUBpMF5bNqLUv/image.png)</center>\n\n<center><h1>**Vamos a conocer un poco sobre estos músculos**</h1></center>\n\n #\n\n_<div class=\"text-justify\">El abdomen es la parte del cuerpo humano que se haya dispuesta entre el tórax y la pelvis y que como consecuencia de esa ubicación es el contenedor de los órganos más importantes del aparato digestivo. Fuente Wikipedia. </div>_\n\n<center>![](https://cdn.steemitimages.com/DQmfQaHfn5ZCKV64uYmmoPwUJHzv4xXdZ2hrqmg4J2fKqaG/image.png)</center>\n\n<center><h1>**Principales músculos del abdomen y sus funciones**</h1></center>\n\n#\n\n_<div class=\"text-justify\"> <strong>Recto abdominal: </strong>son ocho segmentos de músculos separados por un tejido. Se extiende desde la línea media del pubis hasta el borde inferior de la caja torácica. </div>_\n\n#\n\n_<div class=\"text-justify\"><strong>El oblicuo externo o mayor:</strong> Ayuda a realizar la rotación del cuerpo.</div>_\n\n#\n\n_<div class=\"text-justify\"><strong>El Oblicuo Interno o menor del abdomen:</strong> Se encuentra debajo del Oblicuo externo, permite espirar el aire, es flexor y rotador del tórax.</div>_\n\n#\n\n_<div class=\"text-justify\"><strong>Trasverso Abdominal:</strong> es un músculo que se encuentra en la parte anterior y lateral del abdomen, a más profundidad que el músculo oblicuo interno Su principal función es estabilizador de la columna vertebral, además, sujetar las vísceras.</div>_\n\n#\n\n\n<div class=\"text-justify\">Como ven, mantener el abdomen en forma no es solo cuestión de estética sino también de salud, ya que, esta serie de músculos resguarda los órganos, también nos permite estabilidad y mantenernos erguidos, además de una mejor función respiratoria.</div>\n\n#\n\n<div class=\"text-justify\">Es importante mencionar, que para lograr mejores resultados de un abdomen plano es necesario realizar ejercicio cardiovascular que también puedes realizar en casa y tener una alimentación adecuada. </div>\n\n#\n\n<center>![](https://cdn.steemitimages.com/DQmaXQn1r3TsFxjetpGEKde2SDhZBUUpHwnqNs32DfT1i5K/image.png)</center>\n\n#\n\n<center><h1>**Rutina de plancha para abdominales**</h1></center>\n\n\n#\n\n**<div class=\"text-justify\">1.-Plancha baja o con codos</div>**\n\n<div class=\"text-justify\">Inicia con 30 segundos, luego aumenta a 1 minuto. Mantén el abdomen contraído en todo momento.</div>\n\n<div class=\"text-justify\">Aumenta el tiempo de permanencia cuanto quieras, supera tu límite cada día y créate una meta.</div>\n\n<center>![](https://cdn.steemitimages.com/DQmP9exdwY5wdx3iSEQ92hTKiTSxrRUJ6v9WkBAUwapLGXZ/image.png)</center>\n\n**<div class=\"text-justify\">2.- Plancha alta</div>**\n\n\n<div class=\"text-justify\">Inicia con 30 segundos, luego aumenta a 1 minuto. Recuerda mantener el abdomen contraído siempre.</div>\n\n<center>![](https://cdn.steemitimages.com/DQmfTPad561kpvfnrzGJkcvJCdt2dZjzrpTjSoiiZMWU8ds/image.png)</center>\n\n**<div class=\"text-justify\">3.- Plancha lateral</div>**\n\n<div class=\"text-justify\">Realizalo durante 30 segundos por cada lado, no olvides contraer el abdomen.</div>\n\n<center>![](https://cdn.steemitimages.com/DQmVm3a28AFcUTKWxgZ4aTS6xFvLXzHLWrsCQrL8zjtqjMT/image.png)</center>\n\n**<div class=\"text-justify\">4.-Plancha con pierna elevada</div>**\n<div class=\"text-justify\">En posición de plancha baja, eleva la pierna durante 30 segundo con cada pierna, y como siempre contrae el abdomen.</div>\n\n\n<center>![](https://cdn.steemitimages.com/DQmcLf3UV7Hd9aDf3pWB4ciyTtpRX5Xku7HPzYHkWtS9zit/image.png)</center>\n\n\n#\n\n\n#\n\n<center>![](https://cdn.steemitimages.com/DQmQFCUncTbQTXwXZJBVQdyL9KvdFKESMeUUBpMF5bNqLUv/image.png)</center>\n\n#\n\n<div class=\"text-justify\">Amigos espero les haya gustado esta rutina, la pueden realizar al menos 3 veces a la semana y pronto verán los resultados, solo debes ser constante.</div>\n\n\n\n#\n\n<center>![](https://cdn.steemitimages.com/DQmeLUcKKMG7vCqqSgJ8FdSes5yajRQWPwLxEWRGL7goPBH/image.png)</center>\n\n_<div class=\"text-justify\"><h2>¡Y recuerda el ejercicio mantiene la mente, el cuerpo y el espíritu!. </h2></div>_\n\n<center>![](https://cdn.steemitimages.com/DQmRBJ2fMq6jkskujuT9isCDpfteXnwLgp4CCJs1ZdQytU3/image.png)</center>",
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      "body": "Gracias por hacer el primer comentario. Te animo a hacer un video para hacer un comentario. O puede usar @dsound para grabar su voz y comentar el enlace.\n\nNecesito hacer esto porque sabemos que Internet está lleno de correo no deseado y quiero autenticarlo utilizando esta plataforma. Algunos están engañando al sistema y haciendo un comentario de copiar y pegar, y otros están creando varias cuentas.\n\nNo creo que seas uno de ellos, pero entiendo, quiero ser más cuidadoso. Para recibir una mayor cantidad de votos, por favor suba en youtube, @dtube o @dsound. Gracias, espero que entiendas.",
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      "author": "saraite",
      "body": "@@ -401,17 +401,16 @@\n mis publ\n-u\n icacione\n",
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      "body": "@@ -469,19 +469,18 @@\n cuales i\n-ere\n+r%C3%A9\n  mejoran\n@@ -541,17 +541,17 @@\n ividad f\n-i\n+%C3%AD\n sica y l\n",
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      "author": "saraite",
      "body": "@@ -341,21 +341,16 @@\n iempo,  \n-pero \n aprovech\n",
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      "body": "@@ -212,18 +212,19 @@\n ece exce\n+le\n n\n-e\n te tu in\n",
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      "author": "saraite",
      "body": "Buenas tardes, lo que entendí del video, es que debemos confiar en dios en todo momento porque con el en nuestras vidas, podremos conseguir lo que queramos, bienestar, progreso, porvenir entre otras cosa.\nMe parece excenete tu iniciativa de querer ayudar a las personas, yo me estoy iniciando en esta plataforma y espero seguir por mucho tiempo,  pero aprovecho para invitarte a mi blog aunque son pocas mis publuicaciones hasta ahora, me parece que son interesantes, los cuales iere mejorando cada vez mas, trato de promover e incentivar la actividad fisica y la vida sana, te dejo el enlace de mi ultimo post, un gran saludo.\n\nhttps://steemit.com/spanish/@saraite/ejercitemos-un-poco-los-triceps",
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      "body": "Gracias por su apoyo. Saludos",
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{
  "block": 26939785,
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      "author": "saraite",
      "body": "<div class=\"text-justify\">  Hola queridos amigos, con la bendición de dios les doy la bienvenida a este post, hoy    les traigo una rutina de ejercicio para realizarla en casa, así que si no cuentas con tiempo para ir a un gimnasio, no hay problema, para eso les voy a dar una sencilla serie de tres ejercicios que solo te llevara unos 20 minutos. </div>\n\n #\n\n<div class=\"text-justify\">Hoy vamos a trabajar un poco los brazos. Para evitar la flacidez en la parte posterior  del brazo ejercitaremos los tríceps braquiales, este musculo, con frecuencia, a nosotras las mujeres nos da un poco de dolor de cabeza ya que es difícil mantenerlo tonificado, ya saben, si esta flojo o flácido no nos gusta despedirnos o saludar (risas). </div>\n\n#\n\n<center>![](https://cdn.steemitimages.com/DQmcZqh6NdBUQukaNc9eEgWcBezTty5xeodLyRshAmU7RJK/image.png)</center>\n<center>Fuente: Propia</center>\n\n\n#\n\n\n#\n\n\n<center>**<H1>¿Qué son los Triceps?</H1>**</center>\n\n#\n<div class=\"text-justify\">Son los músculos situados en la región posterior del brazo y que representa el 60% de la masa muscular, es importante ejercitarlo con frecuencia para mantenerlo con un buen tono muscular.</div>\n\n#\n<center>![](https://cdn.steemitimages.com/DQmTjt5idA7YKSHjqA98BHfcaLdRLwPKcEF3QovFGKTiZ5C/image.png)</center>\n\n<center>![](https://cdn.steemitimages.com/DQmS5rERSjNqTjiYZp3DDDCaBBQc58B1mt9t3Ws9hWofU6Q/image.png)</center>\n\n<div class=\"text-justify\">Para esta rutina, vamos a necesitar unas pequeñas mancuernas, o podemos elaborar unas sencillas pesas utilizando envases vacíos de agua y llenándolas con arena.</div>\n\n<center>![](https://cdn.steemitimages.com/DQmXQLjYN5LjchuYwJffmQ6iP8NoZFkZUjuSFpFHsSktUmx/image.png)</center>\n\n#\n\n<center>![](https://cdn.steemitimages.com/DQmS5rERSjNqTjiYZp3DDDCaBBQc58B1mt9t3Ws9hWofU6Q/image.png)</center>\n\n<center>**<H1>Rutina para tríceps</H1>**</center>\n\n#\n\n**<div class=\"text-justify\">1.- Tríceps atrás o patada</div>**\n\n#\n<div class=\"text-justify\">1.-Toma una mancuerna o una de las pesas que elaboraste, flexiona las rodillas un poco, alinea el brazo con tu cuerpo y coloca el codo a un ángulo aproximado de 90º 2.- extiende el brazo en su totalidad en cada repetición.</div>\n<div class=\"text-justify\">Realiza 3 series de 10 repeticiones para cada brazo.</div>\n\n<center>![](https://cdn.steemitimages.com/DQmbCL5PGa6bMkScn2Wi1KsZvGziN1s1YrJWoGnx2WYKVe9/image.png)</center>\n\n#\n**<div class=\"text-justify\">>2.- tríceps de fondo en banco</div>**\n\n#\n<div class=\"text-justify\">Para este ejercicio, podemos utilizar una silla o un banco, iniciamos: 1.- colocate de espalda a la silla 2.- apoya ambas manos en el borde de la misma 3.- estira ambas piernas saliendo del margen de la silla y 4.- bajas flexionando los codos a un ángulo aproximado de 90º.</div>\n<div class=\"text-justify\">Si eres principiante puedes realizar 4 series de 5 repeticiones, cuando te sientas más preparad@ puedes realizar 3 series de 10 repeticiones.</div>\n\n#\n<center>![](https://cdn.steemitimages.com/DQmTYpzEuWvLqKhMZoEBn6BkyNZf2G5R14hQLRo2cAZdrK1/image.png)</center>\n\n#\n**<div class=\"text-justify\">3.- Copa</div>**\n\n#\n<div class=\"text-justify\">Nuevamente utilizando las pesas: 1.-de pie, toma una pesa con ambas manos, elévala sobre tu cabeza y 2.- flexiona los codos hasta un ángulo aproximado de 90º.</div>\n\n<div class=\"text-justify\">>Realiza 3 series de 10 repeticiones.</div>\n\n#\n\n<center>![](https://cdn.steemitimages.com/DQmU6QUpuSLyXHzQeznhTXj3LwWyXaNhEDApGwvKeinGb8t/image.png)</center>\n\n#\n<center>![](https://cdn.steemitimages.com/DQmZNH4T5ofER4MwhccQxMicS6iJQB2JXJWAgAmM51dhCoS/image.png)</center>\n\n#\n<div class=\"text-justify\">Bueno amigos steemitianos espero les haya gustado esta rutina y sobretodo les sea de utilidad, pronto les traeré muchas otras más para mantenernos en forma de manera práctica y económica, hasta la próxima, no olviden apoyarme, saludos se les quiere.</div>\n\n#\n\n<div class=\"text-justify\">Nota: Las fotos fueron tomada con mi teléfono celular.</div>\n\n\n<center>![](https://cdn.steemitimages.com/DQmRBJ2fMq6jkskujuT9isCDpfteXnwLgp4CCJs1ZdQytU3/image.png)</center>",
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{
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    {
      "author": "steemitboard",
      "body": "Congratulations @saraite! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :\n\n[![](https://steemitimages.com/70x70/http://steemitboard.com/notifications/firstcommented.png)](http://steemitboard.com/@saraite) You got a First Reply\n\n<sub>_Click on the badge to view your Board of Honor._</sub>\n<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>\n\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steemitboard/@steemitboard/steemitboard-ranking-update-steem-power-followers-and-following-added\"><img src=\"https://steemitimages.com/64x128/https://cdn.steemitimages.com/DQmfRVpHQhLDhnjDtqck8GPv9NPvNKPfMsDaAFDE1D9Er2Z/header_ranking.png\"></a></td><td><a href=\"https://steemit.com/steemitboard/@steemitboard/steemitboard-ranking-update-steem-power-followers-and-following-added\">SteemitBoard Ranking update - Steem Power, Followers and Following added</a></td></tr></table>\n\n> Support [SteemitBoard's project](https://steemit.com/@steemitboard)! **[Vote for its witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1)** and **get one more award**!",
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      "author": "fran-afonso",
      "body": "Cuenta con mi apoyo ;)",
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      "author": "saraite",
      "body": "Gracias, continuare trabajando...saludos",
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      "author": "saraite",
      "body": "Thank you...",
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{
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      "author": "saraite",
      "body": "@@ -50,84 +50,8 @@\n ejo \n-y quisiera pudieras explicarme mejor cuando dices que no debo usar MarkDown \n para\n",
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      "author": "saraite",
      "body": "@@ -83,16 +83,55 @@\n e mejor \n+cuando dices que no debo usar MarkDown \n para tom\n@@ -223,17 +223,18 @@\n l futuro\n-,\n+ y\n  muchas \n",
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      "author": "saraite",
      "body": "@@ -49,19 +49,58 @@\n sejo\n-, lo\n+ y quisiera pudieras explicarme mejor para\n  tomar\n-e\n+lo\n  en \n",
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      "author": "saraite",
      "body": "@@ -146,16 +146,88 @@\n  futuro,\n+ muchas gracias por tu voto, me da confianza para continuar y crear mas,\n  un abra\n",
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      "body": "Congratulations @saraite! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :\n\n[![](https://steemitimages.com/70x70/http://steemitboard.com/notifications/firstcomment.png)](http://steemitboard.com/@saraite) You made your First Comment\n\n<sub>_Click on the badge to view your Board of Honor._</sub>\n<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>\n\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steemitboard/@steemitboard/steemitboard-ranking-update-steem-power-followers-and-following-added\"><img src=\"https://steemitimages.com/64x128/https://cdn.steemitimages.com/DQmfRVpHQhLDhnjDtqck8GPv9NPvNKPfMsDaAFDE1D9Er2Z/header_ranking.png\"></a></td><td><a href=\"https://steemit.com/steemitboard/@steemitboard/steemitboard-ranking-update-steem-power-followers-and-following-added\">SteemitBoard Ranking update - Steem Power, Followers and Following added</a></td></tr></table>\n\n> Support [SteemitBoard's project](https://steemit.com/@steemitboard)! **[Vote for its witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1)** and **get one more award**!",
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      "body": "Un saludo fran-alonzo, te agradezco mucho el consejo, lo tomare en cuenta para mis próximas publicaciones y espero puedas seguir ayudándome en el futuro, un abrazo.",
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      "body": "![1FRAN curación steemit y weku.jpg](https://cdn.steemitimages.com/DQmSK4XxpguBQcDVwLLNyY4JSt7eQdyGNhnbpwPgBC8AhFq/1FRAN%20curacio%CC%81n%20steemit%20y%20weku.jpg)\n<div class=text-justify>\nBienvenida a Steemit Saite, aprovecho para indicarte que en el texto del post no utilices MarkDown, pues no funciona allí; sólo es en el contenido del post. Aquí tienes una amigo para ayudarte en lo  que necesites :)\n\n#\n\nComo un aporte adicional por mi parte te Doy esta extensa Lista de Comunidades en Discord para que tengas más canales donde Difundir tus Contenidos [Lista de Comunidades en Discord](http://criptomonedas.allimite.com.ve/steemit-comunidades-discord/)\n</div>",
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      "body": "_<div class=”text-justify”>**Saludos a todos...**</div>_\n<div class=”text-justify”>Hola amigos de steemit, me estoy iniciando en este interesante mundo de la generación de contenido en la web, me presentaron este sitio que me parece súper interesante e innovador, espero crear buen material y que sea de utilidad para ustedes.</div>  \n \n #\n\n<div class=”text-justify”>Ahora les hablare un poco de mí, me llamo Saraid Santaella, tengo 40 años aunque me han dicho y también yo creo que no los aparento jajaja</div>\n\n<center>![](https://cdn.steemitimages.com/DQmY7xHvEKimegGNA7wBf7wJRrZ3e42dcmSeC7Ewi7B4KXz/image.png)</center>\n\n\n<div class=”text-justify”>Soy de Venezuela, de la bella ciudad de San Juan de los Morros, en el Estado Guárico, ubicado en el centro del país o como es llamado también, el corazón de Venezuela y donde se encuentra la puerta del llano.</div>\n \n<center>![](https://cdn.steemitimages.com/DQmVtJt6LRktd7UApRG3xDiK2fcfhtdihZwRLS1usDWW7mo/image.png)</center>\n<center>Mapa de Venezuela. Fuente: catálogo del patrimonio cultural venezolano</center> \n #\n<center>![](https://cdn.steemitimages.com/DQmXZABWZq7aCoeFxENVyuYAxV4HvKtQR3xzCPhXm6m1fm8/image.png)</center>\n<center>Los bellos Morros de San Juan. Fuente: Imagen de la web.</center>\n #\n<center>![](https://cdn.steemitimages.com/DQmZfDYL495krnch8wNrdNYFjJ3ocWHfivuGi4yY685Qjvr/image.png)</center>\n<center>Foto de otra vista de mis Morros. Fuente: Propia</center>\n #\n<center>![](https://cdn.steemitimages.com/DQmYLiqP6SAAj69Zg2JxqDSYU3wakTDSC1scNGgHHP7MGai/image.png)</center> \n<div class=”text-justify”> Me encanta bailar, sobre todo salsa, como muchos aquí en mi país, también salir de paseo, escuchar música y leer, pero mi mayor pasión es realizar actividad física por lo que me gusta todo lo fitness y la vida sana. </div>\n\n #\n<center>![](https://cdn.steemitimages.com/DQmc1h5EWeMreFyyjn9YZKMfaxX16cyCNinfzcXjKE415M4/image.png)</center>\n<center>Caminata por el cerro Maracay</center>\n #\n<center>![](https://cdn.steemitimages.com/DQmXtDcrT2NndWxSJfiRSjZ3xH5ee4tP8EJ9Y45Kvg1XkhE/image.png)</center>\n<center>Carrera 10K en San Juan de los Morros</center>\n<center>![](https://cdn.steemitimages.com/DQmR6yatanWrNeDiKFEkrWTDZwiQMRUcUyjxdVHEGV4Go3o/image.png)</center>\n<center>Un día en el Gym.Fuente: Propia</center>\n\n<center>![](https://cdn.steemitimages.com/DQmYhDiWuMxLJUvWphgYnQRdHo6UGWbswgmqwJRLwieZC5q/image.png)</center>\n<center>Foto: Cortesía de cuenta Instagram @insanitysanjuan</center>\n<center>![](https://cdn.steemitimages.com/DQmc3QMWxFuReYuRVodpGtGPscNE7YUjWzvssSLFKA6rHvN/image.png)</center>\n<center>Practicando un poco de sóftbol con mis compañeros de trabajo</center>\n<center>![](https://cdn.steemitimages.com/DQmYLiqP6SAAj69Zg2JxqDSYU3wakTDSC1scNGgHHP7MGai/image.png)</center>\n #\n<div class=”text-justify”>Por otro lado soy ingeniero civil, trabajo en el área de la construcción de ferrocarriles en mi país, en el Instituto de Ferrocarriles del Estado (IFE), aquí en Venezuela el área ferroviaria se encuentra en pleno desarrollo y explotación, sin embargo se ha visto gravemente afectada por razones políticas y económicas y es muy lamentable porque este tipo de obras contribuirían mucho al progreso del país, pero tengo fe que pronto saldremos de esta crisis. </div>\n\n #\n<center>![](https://cdn.steemitimages.com/DQmVrcveXhwEfgpLqGZ3bUComm4SkGimB8L67Q6EoWp4jN1/image.png)</center>\n<center>En el trabajo</center>\n<center>![](https://cdn.steemitimages.com/DQmZpXxKEY8iKeVfqFJaPsznK3KoW69sN2LGbHew2WcVMBJ/image.png)</center>\n<center>Tren de la Línea Caracas-Cua</center>\n<center>![](https://cdn.steemitimages.com/DQmYLiqP6SAAj69Zg2JxqDSYU3wakTDSC1scNGgHHP7MGai/image.png)</center>\n<div class=”text-justify”>Aquí les traeré divertidas y prácticas rutinas de ejercicios, fáciles de hacer en casa para mantenernos en forma, recetas sanas pero deliciosas que podrás hacer tu mismo, y también mostrarles un poco de mi hermosísimo país y cualquier dato, anécdota o novedad interesante.\nMe siento emocionada y motivada de poder publicar las cosas que me gustan,  y que espero también les guste y les sea de provecho, no olviden apoyarme con su voto.</div>\n \n#\n<div class=”text-justify”>Agradezco a mi prima Doris por mostrarme e incentivarme a participar en este estupendo sitio, visiten su cuenta @dulcedoris porque tiene muchas cosas ricas y divertidas que mostrar.</div>\n\n<center>![](https://cdn.steemitimages.com/DQmbpnXDzyzGpZ9f58pJpvzgNFpM12ubYCCtvqrXadSYVfH/image.png)</center>",
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