{"id":1572,"date":"2026-06-01T21:32:08","date_gmt":"2026-06-01T21:32:08","guid":{"rendered":"https:\/\/bellacorefitness.com\/fajas\/?p=1572"},"modified":"2026-06-01T21:37:21","modified_gmt":"2026-06-01T21:37:21","slug":"ejercicios-casa-bajar-peso","status":"publish","type":"post","link":"https:\/\/bellacorefitness.com\/fajas\/ejercicios-casa-bajar-peso\/","title":{"rendered":"Ejercicios  en Casa"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">\u00bfPor que entrenar en casa?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Entrenar en casa se ha vuelto una de las opciones favoritas para muchas personas porque ofrece comodidad, privacidad y flexibilidad sin necesidad de gastar demasiado dinero. Muchas personas prefieren hacer ejercicio desde casa porque pueden ir a su propio ritmo y sentirse m\u00e1s c\u00f3modas mientras mejoran sus h\u00e1bitos fitness. \ud83d\udcaa<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:20px\">\u2728 Comodidad<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes entrenar sin salir de casa y sin perder tiempo manejando o esperando m\u00e1quinas en un gimnasio. Solo necesitas un peque\u00f1o espacio y ganas de comenzar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:20px\">\ud83d\udcb8 Ahorro de dinero<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Hacer ejercicios en casa puede ayudarte a ahorrar dinero en membres\u00edas de gimnasio, gasolina y transporte. Adem\u00e1s, existen muchos productos fitness econ\u00f3micos que puedes usar desde casa.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:20px\">\ud83d\udd12 Privacidad<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Muchas personas se sienten m\u00e1s seguras entrenando en privado, especialmente si est\u00e1n comenzando su proceso fitness o p\u00e9rdida de peso. En casa puedes entrenar con m\u00e1s confianza y tranquilidad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:20px\">\u23f0 Flexibilidad de horarios<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes hacer ejercicio a la hora que quieras: por la ma\u00f1ana, tarde o noche. Esto ayuda mucho a las personas con trabajos ocupados o responsabilidades familiares.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lo m\u00e1s importante es recordar que no necesitas un gimnasio perfecto para comenzar. Con constancia, motivaci\u00f3n y peque\u00f1os h\u00e1bitos diarios puedes lograr grandes cambios. \ud83d\udd25<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por eso te dio varios tips para empezar tu propia rutina en la casa:<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Ejercicios para Principiantes<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\"><strong><em> 1) Sentadillas<\/em><\/strong>\ud83d\udd25<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Las sentadillas son uno de los ejercicios m\u00e1s f\u00e1ciles y populares para comenzar a entrenar en casa. Ayudan a trabajar piernas, gl\u00fateos y abdomen sin necesidad de m\u00e1quinas o pesas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:20px\">\u2705 \u00bfCu\u00e1ntas sentadillas hacer si eres principiante?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Si apenas comienzas, puedes hacer:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 a 15 sentadillas<\/li>\n\n\n\n<li>2 o 3 series<\/li>\n\n\n\n<li>descansando 30 a 60 segundos entre cada serie.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Lo importante al inicio no es hacer demasiadas, sino aprender la t\u00e9cnica correcta y ser constante. \ud83d\udcaa<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:20px\">\ud83d\udcc5 \u00bfCu\u00e1ndo aumentar la cantidad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Despu\u00e9s de 1 o 2 semanas, si ya te sientes m\u00e1s c\u00f3mod@ y no te cansas tanto, puedes subir poco a poco:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Semana 1: 10 sentadillas<\/li>\n\n\n\n<li>Semana 2: 15 sentadillas<\/li>\n\n\n\n<li>Semana 3: 20 sentadillas<\/li>\n\n\n\n<li>Semana 4: 25 sentadillas<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tambi\u00e9n puedes aumentar una serie extra o usar bandas de resistencia para hacer el ejercicio m\u00e1s intenso.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:22px\">\u26a0\ufe0f Consejos importantes<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mant\u00e9n la espalda recta.<\/li>\n\n\n\n<li>Baja lentamente.<\/li>\n\n\n\n<li>No fuerces las rodillas.<\/li>\n\n\n\n<li>Respira correctamente.<\/li>\n\n\n\n<li>Descansa si sientes dolor.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Lo m\u00e1s importante es avanzar poco a poco y convertir el ejercicio en parte de tu rutina diaria. \ud83d\udd25<\/p>\n\n\n\n<figure class=\"gb-block-image gb-block-image-4eda51fd\"><img loading=\"lazy\" decoding=\"async\" width=\"1536\" height=\"1024\" class=\"gb-image gb-image-4eda51fd\" src=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_34_38.png\" alt=\"\" title=\"ChatGPT Image 1 jun 2026, 12_34_38\" srcset=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_34_38.png 1536w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_34_38-300x200.png 300w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_34_38-1024x683.png 1024w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_34_38-768x512.png 768w\" sizes=\"auto, (max-width: 1536px) 100vw, 1536px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">2)<strong><em> Jumping Jacks<\/em><\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">\u00bfCu\u00e1ntos Jumping Jacks hacer si eres principiante? \ud83c\udfc3\u200d\u2640\ufe0f\ud83d\udd25<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Los jumping jacks son uno de los mejores ejercicios para empezar en casa porque ayudan a mover todo el cuerpo, subir el ritmo card\u00edaco y quemar calor\u00edas sin necesidad de equipo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 1<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 15 a 20 jumping jacks<br>\u2705 3 series<br>\u2705 Descansa 30 a 45 segundos entre series<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Objetivo: aprender la t\u00e9cnica y acostumbrar el cuerpo al movimiento.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 2<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 25 jumping jacks<br>\u2705 3 series<br>\u2705 Descanso de 30 segundos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed tu resistencia empieza a mejorar y sentir\u00e1s m\u00e1s energ\u00eda.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 3<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 30 a 35 jumping jacks<br>\u2705 3 a 4 series<br>\u2705 Descanso de 20 a 30 segundos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tu cuerpo ya tendr\u00e1 m\u00e1s coordinaci\u00f3n y aguante cardiovascular.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 4<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 40 a 50 jumping jacks<br>\u2705 4 series<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En esta etapa muchas personas comienzan a notar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>m\u00e1s resistencia,<\/li>\n\n\n\n<li>menos cansancio,<\/li>\n\n\n\n<li>y mejor condici\u00f3n f\u00edsica. \ud83d\udd25<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">Consejos para principiantes \ud83d\udca1<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mant\u00e9n el abdomen activado.<\/li>\n\n\n\n<li>Aterriza suave para proteger las rodillas.<\/li>\n\n\n\n<li>No necesitas ir s\u00faper r\u00e1pido al principio.<\/li>\n\n\n\n<li>Respira constantemente.<\/li>\n\n\n\n<li>Si te cansas, pausa unos segundos y contin\u00faa.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">\u00bfCu\u00e1ndo subir la intensidad?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes aumentar repeticiones cada 5 a 7 d\u00edas si:<br>\u2705 ya no te falta mucho el aire,<br>\u2705 completas las series f\u00e1cilmente,<br>\u2705 y no sientes dolor en rodillas o tobillos.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Recomendaci\u00f3n Final \u2728<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La constancia vale m\u00e1s que hacerlo perfecto.<br>Aunque hagas pocos jumping jacks al d\u00eda, con el tiempo tu cuerpo tendr\u00e1 m\u00e1s energ\u00eda, resistencia y movilidad. \ud83d\udc96<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"gb-block-image gb-block-image-8ce8499e\"><img loading=\"lazy\" decoding=\"async\" width=\"1536\" height=\"1024\" class=\"gb-image gb-image-8ce8499e\" src=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_45_14.png\" alt=\"\" title=\"ChatGPT Image 1 jun 2026, 12_45_14\" srcset=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_45_14.png 1536w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_45_14-300x200.png 300w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_45_14-1024x683.png 1024w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_45_14-768x512.png 768w\" sizes=\"auto, (max-width: 1536px) 100vw, 1536px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">3) <strong><em>Abdominales <\/em><\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">\u00bfCu\u00e1ntos abdominales hacer si eres principiante? \ud83d\udd25<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Los abdominales ayudan a fortalecer el abdomen, mejorar la postura y aumentar la resistencia del cuerpo. Si est\u00e1s comenzando, lo importante es hacerlos con buena t\u00e9cnica y no hacer demasiados el primer d\u00eda.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 1<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 10 a 15 abdominales<br>\u2705 3 series<br>\u2705 Descansa 30 a 45 segundos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Objetivo: aprender el movimiento correctamente y activar el abdomen.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 2<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 15 a 20 abdominales<br>\u2705 3 series<br>\u2705 Descanso de 30 segundos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed empezar\u00e1s a sentir m\u00e1s fuerza y control en el abdomen.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 20 a 25 abdominales<br>\u2705 3 a 4 series<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tu resistencia ir\u00e1 mejorando poco a poco. \ud83d\udd25<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 4<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 30 abdominales<br>\u2705 4 series<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Muchas personas ya sienten:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>abdomen m\u00e1s fuerte,<\/li>\n\n\n\n<li>mejor postura,<\/li>\n\n\n\n<li>y m\u00e1s estabilidad al hacer ejercicio.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">\u00bfCu\u00e1ndo subir la intensidad? \u23f3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes aumentar repeticiones cada 5 a 7 d\u00edas si:<br>\u2705 completas las series f\u00e1cilmente,<br>\u2705 no sientes dolor en cuello o espalda,<br>\u2705 y mantienes buena t\u00e9cnica.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">Consejos para hacer abdominales correctamente \ud83d\udca1<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>No jales el cuello con las manos.<\/li>\n\n\n\n<li>Mant\u00e9n el abdomen apretado.<\/li>\n\n\n\n<li>Sube lentamente y baja controlado.<\/li>\n\n\n\n<li>Respira al subir y toma aire al bajar.<\/li>\n\n\n\n<li>Descansa si sientes tensi\u00f3n en la espalda baja.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Recomendaci\u00f3n Final \u2728<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">No necesitas hacer 100 abdominales para comenzar.\ud83d\udc96<br>La clave est\u00e1 en la constancia y en combinar ejercicio con buena alimentaci\u00f3n e hidrataci\u00f3n. Poco a poco tu cuerpo ir\u00e1 ganando fuerza y resistencia. <\/p>\n\n\n\n<figure class=\"gb-block-image gb-block-image-5d001a1a\"><img loading=\"lazy\" decoding=\"async\" width=\"1536\" height=\"1024\" class=\"gb-image gb-image-5d001a1a\" src=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_57_24.png\" alt=\"\" title=\"ChatGPT Image 1 jun 2026, 12_57_24\" srcset=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_57_24.png 1536w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_57_24-300x200.png 300w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_57_24-1024x683.png 1024w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-12_57_24-768x512.png 768w\" sizes=\"auto, (max-width: 1536px) 100vw, 1536px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">4) <em><strong>Plancha<\/strong><\/em><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">\u00bfCu\u00e1nto tiempo hacer plancha si eres principiante? \ud83d\udd25<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La plancha es uno de los mejores ejercicios para fortalecer:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>abdomen,<\/li>\n\n\n\n<li>espalda,<\/li>\n\n\n\n<li>brazos,<\/li>\n\n\n\n<li>y mejorar la postura.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Si eres principiante, no necesitas aguantar much\u00edsimo tiempo al inicio. Lo importante es hacerlo correctamente. \ud83d\udcaa<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 1<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 15 a 20 segundos<br>\u2705 3 series<br>\u2705 Descansa 30 a 45 segundos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Objetivo: acostumbrar el cuerpo y aprender la postura correcta.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 2<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 25 a 30 segundos<br>\u2705 3 series<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed comenzar\u00e1s a sentir m\u00e1s fuerza en abdomen y brazos.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 35 a 40 segundos<br>\u2705 3 a 4 series<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tu resistencia mejorar\u00e1 poco a poco. \ud83d\udd25<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 4<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 45 segundos a 1 minuto<br>\u2705 4 series<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En esta etapa muchas personas ya sienten:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>abdomen m\u00e1s firme,<\/li>\n\n\n\n<li>mejor estabilidad,<\/li>\n\n\n\n<li>y m\u00e1s resistencia f\u00edsica.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">\u00bfCu\u00e1ndo subir el tiempo? \u23f3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes aumentar 5 a 10 segundos cada 5 a 7 d\u00edas si:<br>\u2705 mantienes buena postura,<br>\u2705 no arqueas la espalda,<br>\u2705 y puedes respirar normalmente durante el ejercicio.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">Consejos para hacer plancha correctamente \ud83d\udca1<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mant\u00e9n la espalda recta.<\/li>\n\n\n\n<li>Aprieta el abdomen.<\/li>\n\n\n\n<li>No levantes demasiado la cadera.<\/li>\n\n\n\n<li>No hundas la espalda baja.<\/li>\n\n\n\n<li>Mira hacia abajo para mantener el cuello relajado.<\/li>\n\n\n\n<li>Respira lentamente.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">Errores comunes \u274c<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aguantar la respiraci\u00f3n.<\/li>\n\n\n\n<li>Subir mucho la cadera.<\/li>\n\n\n\n<li>Dejar caer el abdomen.<\/li>\n\n\n\n<li>Hacer demasiados segundos con mala t\u00e9cnica.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Recomendaci\u00f3n Final \u2728<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La plancha no se trata de durar m\u00e1s\u2026 sino de mantener buena t\u00e9cnica.<br>Con constancia, poco a poco tendr\u00e1s m\u00e1s fuerza, estabilidad y resistencia en todo el cuerpo. \ud83d\udc96<\/p>\n\n\n\n<figure class=\"gb-block-image gb-block-image-8ce63d2d\"><img loading=\"lazy\" decoding=\"async\" width=\"1536\" height=\"1024\" class=\"gb-image gb-image-8ce63d2d\" src=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_15_19.png\" alt=\"\" title=\"ChatGPT Image 1 jun 2026, 13_15_19\" srcset=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_15_19.png 1536w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_15_19-300x200.png 300w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_15_19-1024x683.png 1024w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_15_19-768x512.png 768w\" sizes=\"auto, (max-width: 1536px) 100vw, 1536px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">5) <strong><em>Caminata en casa<\/em><\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">\u00bfCu\u00e1nto caminar en casa si eres principiante? \ud83d\udeb6\u200d\u2640\ufe0f\ud83d\udd25<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Caminar en casa es uno de los ejercicios m\u00e1s f\u00e1ciles y seguros para comenzar una rutina fitness. Ayuda a mover el cuerpo, quemar calor\u00edas y mejorar la resistencia poco a poco sin necesidad de equipo.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 1<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 10 a 15 minutos<br>\u2705 Ritmo suave<br>\u2705 1 vez al d\u00eda<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Objetivo: acostumbrar el cuerpo al movimiento y activar la circulaci\u00f3n.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 2<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 15 a 20 minutos<br>\u2705 Ritmo un poco m\u00e1s r\u00e1pido<br>\u2705 1 a 2 veces al d\u00eda si te sientes bien<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed comenzar\u00e1s a sentir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>m\u00e1s energ\u00eda,<\/li>\n\n\n\n<li>menos cansancio,<\/li>\n\n\n\n<li>y mejor movilidad. \u2728<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 20 a 25 minutos<br>\u2705 Agrega movimientos de brazos<br>\u2705 Puedes combinar con m\u00fasica o pasos laterales<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tu resistencia cardiovascular empezar\u00e1 a mejorar m\u00e1s r\u00e1pido. \ud83d\udd25<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 4<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 30 minutos<br>\u2705 Ritmo moderado<br>\u2705 5 d\u00edas a la semana<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Muchas personas ya notan:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mejor condici\u00f3n f\u00edsica,<\/li>\n\n\n\n<li>m\u00e1s movimiento en piernas y abdomen,<\/li>\n\n\n\n<li>y m\u00e1s motivaci\u00f3n para seguir entrenando.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">\u00bfCu\u00e1ndo subir el tiempo? \u23f3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes aumentar:<br>\u2705 5 minutos cada 5 a 7 d\u00edas<br>si ya:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>no te falta mucho el aire,<\/li>\n\n\n\n<li>terminas sin agotarte,<\/li>\n\n\n\n<li>y tu cuerpo se siente c\u00f3modo.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">Consejos para caminar en casa \ud83d\udca1<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mant\u00e9n la espalda recta.<\/li>\n\n\n\n<li>Mueve los brazos naturalmente.<\/li>\n\n\n\n<li>Usa zapatos c\u00f3modos.<\/li>\n\n\n\n<li>Respira constantemente.<\/li>\n\n\n\n<li>Mantente hidratad@.<\/li>\n\n\n\n<li>Puedes caminar viendo TV o escuchando m\u00fasica.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">Ideas f\u00e1ciles para caminar en casa \ud83c\udfe0<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>caminar en el mismo lugar,<\/li>\n\n\n\n<li>subir rodillas suavemente,<\/li>\n\n\n\n<li>pasos laterales,<\/li>\n\n\n\n<li>caminar alrededor de la sala,<\/li>\n\n\n\n<li>caminar mientras mueves los brazos.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Recomendaci\u00f3n Final \u2728<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">No necesitas entrenamientos extremos para comenzar.<br>Caminar en casa diariamente puede ayudarte much\u00edsimo a crear h\u00e1bitos saludables, tener m\u00e1s energ\u00eda y mejorar tu bienestar poco a poco. \ud83d\udc96<\/p>\n\n\n\n<figure class=\"gb-block-image gb-block-image-4b960866\"><img loading=\"lazy\" decoding=\"async\" width=\"1402\" height=\"1122\" class=\"gb-image gb-image-4b960866\" src=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_21_06.png\" alt=\"\" title=\"ChatGPT Image 1 jun 2026, 13_21_06\" srcset=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_21_06.png 1402w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_21_06-300x240.png 300w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_21_06-1024x819.png 1024w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_21_06-768x615.png 768w\" sizes=\"auto, (max-width: 1402px) 100vw, 1402px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">6) <strong><em>Subir escalera<\/em><\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">\u00bfCu\u00e1ntas veces subir escaleras si eres principiante? \ud83c\udfc3\u200d\u2640\ufe0f\ud83d\udd25<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Subir escaleras es un excelente ejercicio para fortalecer:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>piernas,<\/li>\n\n\n\n<li>gl\u00fateos,<\/li>\n\n\n\n<li>abdomen,<\/li>\n\n\n\n<li>y mejorar la resistencia cardiovascular.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Adem\u00e1s, puedes hacerlo f\u00e1cilmente en casa o en cualquier lugar. \ud83d\udcaa<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 1<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 Subir y bajar escaleras por 5 minutos<br>\u2705 Ritmo suave<br>\u2705 Descansa si te falta el aire<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Objetivo: acostumbrar el cuerpo al movimiento.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 2<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 8 a 10 minutos<br>\u2705 Ritmo moderado<br>\u2705 1 vez al d\u00eda<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed comenzar\u00e1s a sentir m\u00e1s fuerza en piernas y gl\u00fateos. \ud83d\udd25<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 10 a 15 minutos<br>\u2705 Puedes subir un poco m\u00e1s r\u00e1pido<br>\u2705 Descansa 30 segundos si lo necesitas<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tu resistencia empezar\u00e1 a mejorar bastante.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\">Semana 4<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 15 a 20 minutos<br>\u2705 Ritmo moderado a r\u00e1pido<br>\u2705 4 a 5 d\u00edas por semana<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Muchas personas ya notan:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>piernas m\u00e1s fuertes,<\/li>\n\n\n\n<li>m\u00e1s energ\u00eda,<\/li>\n\n\n\n<li>y mejor condici\u00f3n f\u00edsica.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">\u00bfCu\u00e1ndo subir la intensidad? \u23f3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes aumentar:<br>\u2705 2 a 5 minutos cada 5 a 7 d\u00edas<br>si:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ya no te cansas demasiado,<\/li>\n\n\n\n<li>puedes hablar mientras haces ejercicio,<\/li>\n\n\n\n<li>y no tienes dolor en rodillas.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">Consejos para subir escaleras correctamente \ud83d\udca1<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pisa completo cada escal\u00f3n.<\/li>\n\n\n\n<li>Mant\u00e9n la espalda recta.<\/li>\n\n\n\n<li>Usa el barandal si eres principiante.<\/li>\n\n\n\n<li>No corras al inicio.<\/li>\n\n\n\n<li>Usa zapatos c\u00f3modos.<\/li>\n\n\n\n<li>Respira constantemente.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:27px\">Errores comunes \u274c<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Subir demasiado r\u00e1pido.<\/li>\n\n\n\n<li>Inclinar mucho el cuerpo.<\/li>\n\n\n\n<li>Saltar escalones siendo principiante.<\/li>\n\n\n\n<li>No descansar cuando el cuerpo lo necesita.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Recomendaci\u00f3n Final \u2728<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Subir escaleras puede parecer simple, pero es uno de los ejercicios m\u00e1s efectivos para comenzar en casa.<br>Con constancia, poco a poco tendr\u00e1s m\u00e1s resistencia, fuerza y energ\u00eda en tu d\u00eda a d\u00eda. \ud83d\udc96<\/p>\n\n\n\n<figure class=\"gb-block-image gb-block-image-0373bd43\"><img loading=\"lazy\" decoding=\"async\" width=\"1536\" height=\"1024\" class=\"gb-image gb-image-0373bd43\" src=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_30_03-1.png\" alt=\"\" title=\"ChatGPT Image 1 jun 2026, 13_30_03\" srcset=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_30_03-1.png 1536w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_30_03-1-300x200.png 300w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_30_03-1-1024x683.png 1024w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-1-jun-2026-13_30_03-1-768x512.png 768w\" sizes=\"auto, (max-width: 1536px) 100vw, 1536px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<style scoped>\n            .gc-box{margin-bottom:30px;padding:20px;border-left:5px solid transparent;line-height:24px}.gc-box .label-info{background-color:#5bc0de;display:inline-block;margin:0 5px 10px 0;padding:3px 6px;font-size:75%;font-weight:700;color:#fff;text-align:center;white-space:nowrap;vertical-align:baseline;border-radius:.25em;line-height:14px}.gc-box.green_type{color:#3c763d;background-color:#dff0d8;border-color:#cae6be}.gc-box.blue_type{color:#31708f;background-color:#d9edf7;border-color:#bcdff1}.gc-box.red_type{color:#a94442;background-color:#f2dede;border-color:#e8c4c4}.gc-box.grey_type{background:#ddd;border-color:#ccc;color:#444}.gc-box.info_type{color:#155724;background-color:#d4edda;border-color:#c3e6cb}.gc-box.info_type 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estos art\u00edculos: <em><strong><a href=\"https:\/\/bellacorefitness.com\/fajas\/mejore-suplementos-fitness\/\" type=\"link\" id=\"https:\/\/bellacorefitness.com\/fajas\/mejore-suplementos-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\">Suplementos,<\/a> <a href=\"https:\/\/bellacorefitness.com\/fajas\/fajas-colombianas-originales-vientre-plano\/\" type=\"link\" id=\"https:\/\/bellacorefitness.com\/fajas\/fajas-colombianas-originales-vientre-plano\/\" target=\"_blank\" rel=\"noreferrer noopener\">Fajas<\/a> y <a href=\"https:\/\/bellacorefitness.com\/fajas\/crema-reductoras-realfirmantes\/\" type=\"link\" id=\"https:\/\/bellacorefitness.com\/fajas\/crema-reductoras-realfirmantes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cremas reductoras<\/a><\/strong><\/em><\/p>\n\n<\/div>\n\t\t<\/div>\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-accent-3-color has-text-color has-link-color wp-elements-fb16b8855275bdf3a6bcc18e0fdd8560\">Productos para Principiantes \ud83d\udc47<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<style scoped>.comparison-table .comparison-wrapper{display:flex;flex:1;width:100%}.comparison-item{-webkit-flex:1 0 0;-ms-flex:1 0 0px;flex:1 0 0;position:relative;padding-top:0;border-top:1px solid rgba(206,206,206,.5);border-bottom:1px solid rgba(206,206,206,.5);border-right:1px solid rgba(206,206,206,.5);scroll-snap-align:start}.comparison-item.comparison-header{-webkit-flex:0 0 100px;-ms-flex:0 0 100px;flex:0 0 100px;border-left:1px solid rgba(206,206,206,.5)}.comparison-item .item-badge,.comparison-item.comparison-header{text-align:center;font-weight:600;text-transform:uppercase;font-size:13px;line-height:18px}.comparison-item .item-badge{position:absolute;top:-50px;left:-1px;right:-1px;height:50px;margin:0;padding:0 15px;background-color:#ccc;color:#fff;z-index:1;display:flex;align-items:center;justify-content:center; 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data-match-height=\"itemHeader\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"product-image\">\n\t\t\t\t\t\t<div class=\"image\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"679\" height=\"667\" src=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/81t7NhH3V8L._AC_SX679_.jpg\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/81t7NhH3V8L._AC_SX679_.jpg 679w, https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/81t7NhH3V8L._AC_SX679_-300x295.jpg 300w\" sizes=\"auto, (max-width: 679px) 100vw, 679px\" \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"item-title\" style=\"font-size: 18px;\">Renoj Resistance Bands for Working\u00a0<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"item-subtitle\">\u00a0Out: 3-Set Professional Exercise Bands for Pilates, Yoga, Home Gym, Booty, Leg Training | Heavy\/Medium\/Light Fabric Loops for Women Men<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a \n\t\t\t\t\t\thref=\"https:\/\/amzn.to\/3RZpEZn\"\n\t\t\t\t\t\trel=\"\"\n\t\t\t\t\t\ttarget=\"_blank\"\n\t\t\t\t\t\tstyle=\"background-color: \" \n\t\t\t\t\t\tclass=\"gc-item-btn re_track_btn\">\n\t\t\t\t\t\tVer Precio\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\n\n\t\t<div class=\"comparison-item \">\n\t\t\t<div class=\"item-header\" data-match-height=\"itemHeader\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"product-image\">\n\t\t\t\t\t\t<div class=\"image\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"679\" height=\"1272\" src=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/51CNUQ9Q1OL._AC_SX679_.jpg\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https:\/\/bellacorefitness.com\/fajas\/wp-content\/uploads\/2026\/06\/51CNUQ9Q1OL._AC_SX679_.jpg 679w, 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