[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"site-settings:layout:es":3,"nav:packages:es":10,"footer-packages-v1":30,"blog-post:es:maquina-de-cables-en-lugar-de-mancuernas-por-que-el-entrenamiento-con-la-maquina-de-cables-es-tan-versatil":251},{"data":4},{"campaign_alert":5,"campaign_text":6,"campaign_progress":7,"campaign_end_date":8,"popup_activated":7,"popup_url":9},"1","\u003Cdiv style=\"text-align: center; padding: 8px; font-weight: 600; font-size: 1.15rem; color: white;\">\r\n    ¡Especial Black Week! Disfruta de \u003Cspan style=\"color: #ff6347;\">25 % de descuento\u003C\u002Fspan> en todos los paquetes con el código \u003Cspan style=\"background-color: #bbf7d0; color: #16a34a; padding: 2px 6px; border-radius: 4px;\">BLACK\u003C\u002Fspan>\r\n\u003C\u002Fdiv>","0","2025-12-01 23:59:59","\u003Cimg src=\"\u002Fimages\u002Fpackages\u002Ffullpackage.webp\"\u002F>",[11,16,21,26],{"id":12,"title":13,"slug":14,"type":15},1,"Programa Todo en Uno de Fitness y Nutrición: Tu Transformación Física Completa","programa-todo-en-uno-de-fitness-y-nutricion-tu-transformacion-fisica-completa","full",{"id":17,"title":18,"slug":19,"type":20},2,"Programa de Nutrición Personalizado: Tu Plan para una Mejor Figura","programa-de-nutricion-personalizado-tu-plan-para-una-mejor-figura","nutrition",{"id":22,"title":23,"slug":24,"type":25},3,"Programa de Entrenamiento Personalizado: Tu Plan para Fuerza, Forma y Progreso","programa-de-entrenamiento-personalizado-tu-plan-para-fuerza-forma-y-progreso","training",{"id":27,"title":28,"slug":29,"type":25},5,"Programa de Entrenamiento en Casa: Consigue un Cuerpo Más Fit","programa-de-entrenamiento-en-casa-consigue-un-cuerpo-mas-fit",[31,94,149,198],{"id":12,"uuid":32,"title":33,"titles":34,"slug":46,"slugs":47,"picture":59,"description":60,"keyDescriptions":74,"listPrice":87,"discountedPrice":92,"extensionDiscount":93,"type":15},"7f02e60d-ce4b-4d84-b13a-9f1bef8c8684","All-in-One Fitness & Nutrition Program: Your Complete Body Transformation",{"de":35,"en":33,"tr":36,"fr":37,"es":13,"pt":38,"it":39,"ar":40,"hi":41,"ur":42,"ru":43,"ja":44,"zh":45},"All-in-One Fitness- & Ernährungsprogramm: Deine komplette Körpertransformation","Her Şey Dahil Antrenman & Beslenme Programı: Tam Vücut Dönüşümünüz","Programme Fitness & Nutrition Tout-en-Un : Votre Transformation Physique Complète","Programa Completo de Fitness e Nutrição: A Sua Transformação Corporal Completa","Programma Fitness e Nutrizione Tutto in Uno: La Tua Trasformazione Fisica Completa","برنامج شامل للياقة والتغذية: تحوّل جسمك بالكامل","ऑल-इन-वन फिटनेस और न्यूट्रिशन प्रोग्राम: आपका पूरा बॉडी ट्रांसफॉर्मेशन","آل اِن وَن فٹنس اور نیوٹریشن پروگرام: آپ کی مکمل باڈی ٹرانسفارمیشن","Фитнес и питание всё в одном: полная трансформация тела","オールインワン・フィットネス＆栄養プログラム：理想の身体へ導く完全ボディメイク","一站式健身与营养计划：全面打造理想身材","all-in-one-fitness-nutrition-program-your-complete-body-transformation",{"de":48,"en":46,"tr":49,"fr":50,"es":14,"pt":51,"it":52,"ar":53,"hi":54,"ur":55,"ru":56,"ja":57,"zh":58},"all-in-one-fitness-ernahrungsprogramm-deine-komplette-korpertransformation","her-sey-dahil-antrenman-beslenme-programi-tam-vucut-donusumunuz","programme-fitness-nutrition-tout-en-un-votre-transformation-physique-complete","programa-completo-de-fitness-e-nutricao-a-sua-transformacao-corporal-completa","programma-fitness-e-nutrizione-tutto-in-uno-la-tua-trasformazione-fisica-completa","barnamaj-shamil-lil-liyaqa-wat-taghziya-tahawul-jismik-bil-kamil","all-in-one-fitnes-aur-nutrition-program-aapka-pura-body-transformation","all-in-one-fitnes-aur-nutrition-program-aap-ki-mukammal-body-transformation","fitnes-i-pitanie-vse-v-odnom-polnaya-transformatsiya-tela","ooruinwan-fittonesu-eiyou-programmu-risou-no-karada-e-michibiku-kanzen-bodimeiku","yizhanshi-jianshen-yingyang-jihua-quanmian-dazao-lixiang-shencai","\u002Fimages\u002Fpackages\u002Ffullpackage.webp",[61,62,63,64,65,66,67,68,69,70,71,72,73],"A personalized gym workout program based on your body type, lifestyle, and goals.","Calculated for optimal sets, exercises, repetitions, and rest periods to boost your endurance and strength.","Developed for the best abdominal results.","The most effective cardio exercises added to your program based on your goals.","Guidance on supplement use, combinations, and timing.","Personalized nutrition to support muscle gain and fat loss.","Monthly updates based on progress photos to bring you closer to your goal.","Monthly check-ins for progress tracking.","Daily required intake of calories, proteins, carbs, and fats, customized for you.","Immediate answers to your questions throughout the program. Standard membership includes 8 questions per month, VIP includes 24.","Access to your personalized workout program via video.","Menus prepared based on your current body stats to achieve the best results towards your goals.","Easily submit questions through a mobile-compatible panel system.",[75,76,77,78,79,80,81,82,83,84,85,86],"Full Package","Personalized gym workout plans","Video-supported exercises for correct execution","Custom nutrition plans to support muscle gain and fat loss","Monthly updates based on progress photos","Effective cardio and ab workout programs","Free supplement advice","Weekly Q&A sessions with trainers","Alternative food suggestions for dietary preferences","Monthly status analyses for optimization","Gender-specific plans for men and women","Customized Program with Monthly Plans",{"1":88,"3":89,"6":90,"12":91},34.95,87.38,157.28,279.6,"",15,{"id":17,"uuid":95,"title":96,"titles":97,"slug":109,"slugs":110,"picture":122,"description":123,"keyDescriptions":134,"listPrice":144,"discountedPrice":92,"extensionDiscount":93,"type":20},"4d97fabb-4f22-4943-be16-c33146eab24d","Personalized Nutrition Program: Your Plan for a Better Shape",{"de":98,"en":96,"tr":99,"fr":100,"es":18,"pt":101,"it":102,"ar":103,"hi":104,"ur":105,"ru":106,"ja":107,"zh":108},"Individuelles Ernährungsprogramm: Dein Plan für eine bessere Form","Kişiye Özel Beslenme Programı: Hedefinize Uygun Sağlıklı Plan","Programme de Nutrition Personnalisé : Votre Plan pour une Meilleure Silhouette","Programa de Nutrição Personalizado: O Seu Plano para uma Melhor Forma","Programma Nutrizionale Personalizzato: Il Tuo Piano per una Forma Migliore","برنامج تغذية مخصص: خطتك لجسم أكثر تناسقًا","पर्सनलाइज्ड न्यूट्रिशन प्रोग्राम: बेहतर बॉडी शेप के लिए आपका प्लान","پرسنلائزڈ نیوٹریشن پروگرام: بہتر جسمانی شکل کے لیے آپ کا پلان","Персональная программа питания: ваш план для лучшей формы","パーソナル栄養プログラム：理想のボディラインへ導くあなた専用プラン","个性化营养计划：打造更理想的身材线条","personalized-nutrition-program-your-plan-for-a-better-shape",{"de":111,"en":109,"tr":112,"fr":113,"es":19,"pt":114,"it":115,"ar":116,"hi":117,"ur":118,"ru":119,"ja":120,"zh":121},"individuelles-ernahrungsprogramm-dein-plan-fur-eine-bessere-form","kisiye-ozel-beslenme-programi-hedefinize-uygun-saglikli-plan","programme-de-nutrition-personnalise-votre-plan-pour-une-meilleure-silhouette","programa-de-nutricao-personalizado-o-seu-plano-para-uma-melhor-forma","programma-nutrizionale-personalizzato-il-tuo-piano-per-una-forma-migliore","barnamaj-taghziya-mukhasas-khitatuk-lijism-akthar-tanasuqan","personalized-nutrition-program-behtar-body-shape-ke-liye-aapka-plan","personalized-nutrition-program-behtar-jismani-shakl-ke-liye-aap-ka-plan","personalnaya-programma-pitaniya-vash-plan-dlya-luchshey-formy","paasonaru-eiyou-puroguramu-risou-no-bodirain-e-michibiku-anata-senyo-puran","gexinghua-yingyang-jihua-dazao-geng-lixiang-de-shencai-xiantiao","\u002Fimages\u002Fpackages\u002Fnutrition.webp",[124,125,126,127,128,129,130,131,132,133],"Customized to your body type, lifestyle, and goals.","Special nutrition plans to support muscle gain and fat loss.","Daily calculation of calories, proteins, carbs, and fats for optimal results.","Menu creation based on your body statistics to achieve your goals.","Adjustments based on your preferences and intolerances.","Monthly adjustments based on your progress photos for continuous improvement.","Free recommendations for the optimal use of supplements.","Weekly question and answer sessions with experts.","Personalized guidance to help you achieve your goals.","Access all content anytime, anywhere.",[135,136,137,138,139,140,141,142,143,85,86],"Detailed nutrition plans tailored to your body type and lifestyle","Personalized programs to support muscle gain and fat loss","Daily calculation of calories, proteins, carbs, and fats for optimal results","Monthly updates based on your progress photos","Macronutrient analysis to create optimal menus","Alternative food suggestions based on your preferences and intolerances","Free advice on the use and combination of supplements","Weekly Q&A sessions with professional trainers","Regular progress tracking and analysis",{"1":145,"3":146,"6":147,"12":148},19.95,49.88,89.77,159.6,{"id":22,"uuid":150,"title":151,"titles":152,"slug":164,"slugs":165,"picture":177,"description":178,"keyDescriptions":188,"listPrice":197,"discountedPrice":92,"extensionDiscount":93,"type":25},"c577b529-7db6-46d6-afab-b3f832644725","Personalized Training Program: Your Plan for Strength, Shape & Progress",{"de":153,"en":151,"tr":154,"fr":155,"es":23,"pt":156,"it":157,"ar":158,"hi":159,"ur":160,"ru":161,"ja":162,"zh":163},"Individuelles Trainingsprogramm: Dein Plan für Kraft, Form und Fortschritt","Kişiye Özel Antrenman Programı: Daha Güçlü ve Fit Bir Vücut","Programme d’Entraînement Personnalisé : Votre Plan pour Force, Forme et Progrès","Programa de Treino Personalizado: O Seu Plano para Força, Forma e Evolução","Programma di Allenamento Personalizzato: Il Tuo Piano per Forza, Forma e Progressi","برنامج تدريب مخصص: خطتك للقوة واللياقة والتطور","पर्सनलाइज्ड ट्रेनिंग प्रोग्राम: ताकत, फिटनेस और प्रगति के लिए आपका प्लान","پرسنلائزڈ ٹریننگ پروگرام: طاقت، فٹنس اور ترقی کے لیے آپ کا پلان","Персональная программа тренировок: ваш план для силы, формы и прогресса","パーソナルトレーニングプログラム：筋力・ボディメイク・成長のためのあなた専用プラン","个性化训练计划：提升力量、体型与进步的专属方案","personalized-training-program-your-plan-for-strength-shape-and-progress",{"de":166,"en":164,"tr":167,"fr":168,"es":24,"pt":169,"it":170,"ar":171,"hi":172,"ur":173,"ru":174,"ja":175,"zh":176},"individuelles-trainingsprogramm-dein-plan-fur-kraft-form-und-fortschritt","kisiye-ozel-antrenman-programi-daha-guclu-ve-fit-bir-vucut","programme-dentrainement-personnalise-votre-plan-pour-force-forme-et-progres","programa-de-treino-personalizado-o-seu-plano-para-forca-forma-e-evolucao","programma-di-allenamento-personalizzato-il-tuo-piano-per-forza-forma-e-progressi","barnamaj-tadrib-mukhasas-khitatuk-lil-quwa-wal-liyaqa-wal-tatawur","personalized-training-program-taqat-fitness-aur-pragati-ke-liye-aapka-plan","personalized-training-program-taqat-fitness-aur-taraqqi-ke-liye-aap-ka-plan","personalnaya-programma-trenirovok-vash-plan-dlya-sily-formy-i-progressa","paasonaru-toreeningu-puroguramu-kinryoku-bodimeiku-seicho-no-tame-no-anata-senyo-puran","gexinghua-xunlian-jihua-tisheng-liliang-tixing-yu-jinbu-de-zhuanshu-fangan","\u002Fimages\u002Fpackages\u002Fworkout.webp",[179,180,181,182,183,184,185,186,187],"A personalized training plan tailored to your body type, lifestyle, and goals.","Adjusting training frequency and intensity based on your needs.","Specially developed abdominal exercises for maximum results.","Effective cardio exercises tailored to your goals.","Advice on the optimal use of supplements.","Access to video-supported exercise programs for correct technique.","Weekly question-and-answer sessions with experts.","Regular updates based on your progress photos & details.","Easy access to all content.",[189,190,191,192,193,142,194,195,196,85,86],"Personalized workout plans for maximum performance","Video-supported exercises for correct execution and better results","Monthly plan updates based on your progress photos","Effective cardio and ab workout programs tailored to your goals","Free advice on the optimal use of supplements","Adjustable training frequency based on your schedule","Motivating progress tracking and analysis","Comprehensive monthly status analyses for continuous optimization",{"1":145,"3":146,"6":147,"12":148},{"id":27,"uuid":199,"title":200,"titles":201,"slug":213,"slugs":214,"picture":226,"description":227,"keyDescriptions":240,"listPrice":250,"discountedPrice":92,"extensionDiscount":93,"type":25},"14955e78-ebd2-4f6b-baad-dd32dd41fb79","Home Training Program: Build a Fitter Body",{"de":202,"en":200,"tr":203,"fr":204,"es":28,"pt":205,"it":206,"ar":207,"hi":208,"ur":209,"ru":210,"ja":211,"zh":212},"Trainingsprogramm für zu Hause: Dein Weg zu einem fitteren Körper","Evde Antrenman Programı: Daha Fit Bir Vücut","Programme d’Entraînement à Domicile : Un Corps Plus Fit","Programa de Treino em Casa: Conquiste um Corpo Mais Fit","Programma di Allenamento a Casa: Ottieni un Corpo Più Fit","برنامج تدريب منزلي: جسم أكثر لياقة","होम ट्रेनिंग प्रोग्राम: ज्यादा फिट बॉडी के लिए","ہوم ٹریننگ پروگرام: زیادہ فٹ جسم کے لیے","Домашняя программа тренировок: тело в лучшей форме","自宅トレーニングプログラム：より引き締まった身体へ","居家训练计划：打造更紧致有型的身材","home-training-program-build-a-fitter-body",{"de":215,"en":213,"tr":216,"fr":217,"es":29,"pt":218,"it":219,"ar":220,"hi":221,"ur":222,"ru":223,"ja":224,"zh":225},"trainingsprogramm-fur-zu-hause-dein-weg-zu-einem-fitteren-korper","evde-antrenman-programi-daha-fit-bir-vucut","programme-dentrainement-a-domicile-un-corps-plus-fit","programa-de-treino-em-casa-conquiste-um-corpo-mais-fit","programma-di-allenamento-a-casa-ottieni-un-corpo-piu-fit","barnamaj-tadrib-manzili-jism-akthar-liyaqa","home-training-program-jyada-fit-body-ke-liye","home-training-program-zyada-fit-jism-ke-liye","domashnyaya-programma-trenirovok-telo-v-luchshey-forme","jitaku-toreeningu-puroguramu-yori-hikishimatta-karada-e","jujia-xunlian-jihua-dazao-geng-jinzhi-youxing-de-shencai","\u002Fimages\u002Fpackages\u002Fhome-workout.webp",[228,229,230,231,232,233,234,235,236,237,238,239],"A 12-week individualized training program tailored to your daily routine and goals. It takes into account your body shape, fat percentage, and personal preferences.","Specially designed movement options for all muscle groups that can be performed at home, supported on phone, tablet, and computer.","Training options with available equipment such as dumbbells, resistance bands, or just body weight.","Customized, video-supported training plans that help you perform each exercise correctly.","Includes effective cardio exercises for optimal results, tailored to your body.","Video-supported exercises for correct technique execution.","Adjust the training frequency per week according to your preferences.","ffective abdominal exercises for maximum results post-workout.","Free advice on the use and combination of supplements.","Personalized training techniques based on your health and desired body type.","Weekly question rounds with professional answers – 2 questions per week for standard members, 6 for VIPs.","Mobile and desktop access for easy access to all content.",[241,242,243,244,245,246,247,248,249,85,86],"Personalized plans tailored to your goals","Includes video support for correct exercise execution","Flexible workout options – with or without equipment","Professional trainer support","Supplementary cardio program for maximum results","Weekly Q&A sessions","Supplement advice included","Detailed exercise tutorials","Mobile and desktop access to all content",{"1":145,"3":146,"6":147,"12":148},{"blog":252,"blogs":278},{"id":253,"slug":254,"title":255,"image":256,"picture":256,"thumbnail":257,"longDescription":258,"shortDescription":259,"views":12,"category":260,"slugs":262,"date":273},812,"maquina-de-cables-en-lugar-de-mancuernas-por-que-el-entrenamiento-con-la-maquina-de-cables-es-tan-versatil","Máquina de cables en lugar de mancuernas: Por qué el entrenamiento con la máquina de cables es tan versátil","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F097613442f90a1d057155945940e31e53de5f8b2.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F097613442f90a1d057155945940e31e53de5f8b2.webp","\u003Cp>Las mancuernas son un clásico en el entrenamiento de fuerza. Permiten muchos movimientos libres y por eso son aptas para numerosos ejercicios.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Sin embargo, el cable también ofrece una gran variedad de ejercicios: remo, extensiones de tríceps, curls de bíceps, elevaciones laterales, ejercicios de pecho, face pulls o varios ejercicios para piernas y core.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>La cuestión es, por tanto: \u003Cstrong>¿Es el cable mejor que la mancuerna?\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>No hay una respuesta sencilla. Los estudios muestran que las máquinas y los pesos libres pueden ser ambos efectivos para construir músculo. Factores como el volumen de entrenamiento, la carga, la ejecución del ejercicio y una planificación sensata del entrenamiento son decisivos.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>La fortaleza particular del cable radica menos en que sea «mejor» y más en su \u003Cstrong>flexibilidad\u003C\u002Fstrong>.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1200\u002F799;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Ff2c9c837-0b60-4f5a-b4b3-97e2fc22c568.webp\" width=\"1200\" height=\"799\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>¿Qué hace tan versátil al cable?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>La diferencia más importante está en la dirección de la resistencia.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Con una mancuerna, la resistencia actúa hacia abajo por la gravedad. En el cable, la carga proviene del cable y la polea, permitiendo cambiar la dirección del tirón.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>La altura del cable, el agarre y la posición del cuerpo se pueden ajustar. De esta manera, la misma estación puede usarse para muchos movimientos diferentes.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Esto hace que el cable sea especialmente interesante para ejercicios en los que se desea una dirección de tirón específica.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F1c31bff3-dafa-4f5d-8a44-0df003288bfb.webp\" width=\"1280\" height=\"853\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Un equipo para casi todo el cuerpo\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Con un cable se pueden entrenar numerosos grupos musculares:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"table\">\u003Ctable>\u003Cthead>\u003Ctr>\u003Cth>Grupo muscular\u003C\u002Fth>\u003Cth>Ejemplos\u003C\u002Fth>\u003C\u002Ftr>\u003C\u002Fthead>\u003Ctbody>\u003Ctr>\u003Ctd>Pecho\u003C\u002Ftd>\u003Ctd>Flys con cable, press de pecho con cable\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Espalda\u003C\u002Ftd>\u003Ctd>Remo, jalón al pecho\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Hombros\u003C\u002Ftd>\u003Ctd>Elevaciones laterales, face pulls\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Bíceps\u003C\u002Ftd>\u003Ctd>Curls con cable\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Tríceps\u003C\u002Ftd>\u003Ctd>Pushdowns, extensiones por encima de la cabeza\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Piernas & glúteos\u003C\u002Ftd>\u003Ctd>Pull-throughs, kickbacks\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Core\u003C\u002Ftd>\u003Ctd>Press Pallof, crunches con cable\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Cp>Otra ventaja es la posibilidad de realizar muchos ejercicios de forma \u003Cstrong>unilateral\u003C\u002Fstrong>. Esto permite entrenar cada lado del cuerpo por separado.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F391d7f1f-1ae7-4ff9-9c6f-62c772d17c77.webp\" width=\"1280\" height=\"853\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Cable y desarrollo muscular\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Para el desarrollo muscular, no es decisivo si la resistencia proviene de una mancuerna, una máquina o un cable.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Un trabajo de revisión sistemático y metaanálisis no encontró diferencias relevantes en el desarrollo muscular entre los pesos libres y las máquinas.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>También, un estudio del año 2025 comparó las elevaciones laterales con cable y con mancuernas. Después de ocho semanas, ambas variantes mostraron aumentos similares en la musculatura lateral del hombro.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Esto significa: \u003Cstrong>El cable no tiene que ser mejor para ser una excelente opción de entrenamiento.\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F854;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F89b57f74-8345-41ae-87b9-a10a0dc2d264.webp\" width=\"1280\" height=\"854\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Un malentendido común: «Tensión constante»\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>A menudo se afirma que el cable mantiene al músculo bajo tensión constante durante todo el movimiento.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>No es tan simple.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>También en el cable, la carga se modifica en función del ángulo articular, las relaciones de palanca y la dirección del tirón. La ventaja crucial radica más bien en que se puede \u003Cstrong>cambiar la dirección de la resistencia de manera precisa\u003C\u002Fstrong>.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Esto permite adaptar los movimientos de manera individual.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1270\u002F847;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F550dab2e-1478-4dd7-bdf6-47480f5bec1d.webp\" width=\"1270\" height=\"847\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Cable para principiantes y avanzados\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Los principiantes también pueden beneficiarse del cable. El peso suele ajustarse en pasos pequeños, lo que permite una adaptación relativamente precisa al propio nivel de rendimiento.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Los avanzados se benefician sobre todo de las muchas posibilidades de variación. Un ejercicio puede, por ejemplo, modificarse usando un agarre diferente, una altura del cable diferente o una ejecución unilateral.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Aun así, no se deben cambiar los ejercicios constantemente. Un trabajo de revisión sistemático sobre la variación de ejercicios muestra que la variación planificada puede ser útil, mientras que cambiar con demasiada frecuencia y de manera aleatoria puede dificultar el progreso del entrenamiento.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F6b60ef51-3b5f-4029-b5e0-e4b3f4a52a6d.webp\" width=\"1280\" height=\"853\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Cable vs. mancuerna\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"table\">\u003Ctable>\u003Cthead>\u003Ctr>\u003Cth>Características\u003C\u002Fth>\u003Cth>Cable\u003C\u002Fth>\u003Cth>Mancuerna\u003C\u002Fth>\u003C\u002Ftr>\u003C\u002Fthead>\u003Ctbody>\u003Ctr>\u003Ctd>Variedad de ejercicios\u003C\u002Ftd>\u003Ctd>Muy alta\u003C\u002Ftd>\u003Ctd>Muy alta\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Dirección del tirón cambiable\u003C\u002Ftd>\u003Ctd>Sí\u003C\u002Ftd>\u003Ctd>No\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Entrenamiento unilateral\u003C\u002Ftd>\u003Ctd>Muy viable\u003C\u002Ftd>\u003Ctd>Muy viable\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Graduación de peso fina\u003C\u002Ftd>\u003Ctd>A menudo muy buena\u003C\u002Ftd>\u003Ctd>Depende de la oferta de pesas\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Desarrollo muscular\u003C\u002Ftd>\u003Ctd>Muy efectivo\u003C\u002Ftd>\u003Ctd>Muy efectivo\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Espacio necesario\u003C\u002Ftd>\u003Ctd>Se necesita estación de cable\u003C\u002Ftd>\u003Ctd>Menor\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Cp>Ambas variantes tienen por tanto sus fortalezas. Cuál es mejor depende del ejercicio, las preferencias personales y el objetivo de entrenamiento.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F855;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fb3fa8e3f-88ba-43c7-9f83-c671a439672f.webp\" width=\"1280\" height=\"855\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>¿Cuándo vale la pena el cable?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>El cable es especialmente interesante cuando deseas utilizar diferentes direcciones de tirón, entrenar unilateralmente o adaptar los ejercicios de forma muy flexible.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Además, es una excelente opción como complemento a los pesos libres. Por ejemplo, puedes realizar un press de banca pesado con mancuernas y después continuar entrenando específicamente el pecho con flys con cable.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>No tienes que decidirte entre \u003Cstrong>cable o mancuerna\u003C\u002Fstrong>.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>En muchos planes de entrenamiento, ambos sistemas pueden usarse de manera sensata en paralelo.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fe2b52334-d178-404a-be61-83f7199ecbfb.webp\" width=\"1280\" height=\"853\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Conclusión\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>El cable es uno de los equipos más versátiles en el gimnasio. Con direcciones de tirón ajustables, diferentes agarres y numerosas opciones de configuración, se pueden realizar muchos ejercicios con una sola estación.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Científicamente, no hay una razón convincente para colocar el cable por encima de las mancuernas. Ambas formas de entrenamiento pueden ser efectivas para el desarrollo muscular y la fuerza.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>La gran ventaja del cable es, por tanto, principalmente su \u003Cstrong>flexibilidad\u003C\u002Fstrong>.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>\u003Cstrong>No es el equipo de entrenamiento lo que determina el éxito, sino cómo lo utilizas de manera sensata y consistente.\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Fuentes científicas\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Schott et al. – \u003Ci>Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance.\u003C\u002Fi>\u003C\u002Fli>\u003Cli>Schwanbeck et al. – \u003Ci>Machines and free weight exercises: a systematic review and meta-analysis.\u003C\u002Fi>\u003C\u002Fli>\u003Cli>\u003Ci>Dumbbell versus cable lateral raises for lateral deltoid hypertrophy\u003C\u002Fi>, 2025.\u003C\u002Fli>\u003Cli>Baz-Valle et al. – \u003Ci>Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains?\u003C\u002Fi>\u003C\u002Fli>\u003Cli>Schoenfeld et al. – \u003Ci>Muscle hypertrophy and strength gains after resistance training with different volume-matched loads.\u003C\u002Fi>\u003C\u002Fli>\u003C\u002Ful>","\u003Cp>Este blog ofrece una visión general de por qué la máquina de cables puede ser una alternativa versátil o complementaria a las mancuernas. Examinamos las diferencias en la dirección de la resistencia, la selección de ejercicios y el desarrollo muscular, y explicamos cuándo es especialmente beneficioso usar la máquina de cables.\u003C\u002Fp>",{"name":261,"id":12},"Entrenamiento",{"de":263,"en":264,"fr":265,"es":254,"pt":266,"it":267,"ar":268,"hi":269,"ur":270,"ru":271,"tr":272},"kabelzug-statt-kurzhantel-warum-das-training-am-seilzug-so-vielseitig-ist","cable-machine-instead-of-dumbbells-why-training-with-the-cable-machine-is-so-versatile","appareil-a-cable-au-lieu-dhalteres-pourquoi-lentrainement-avec-lappareil-a-cable-est-si-polyvalent","maquina-de-cabo-em-vez-de-halteres-por-que-o-treinamento-com-a-maquina-de-cabo-e-tao-versatil","macchina-a-cavo-invece-di-manubri-perche-lallenamento-con-la-macchina-a-cavo-e-cosi-versatile","ghaz-alkabl-bdla-mn-aldmbl-lmatha-yaatbr-altdryb-aal-ghaz-alkabl-mtaadd-alastkhdamat","dablsa-ka-bjaya-kabl-mashana-kaya-kabl-mashana-ka-satha-parashakashhanae-itana-bhakarayashal-ha","mbl-k-bgay-kybl-mshyn-kyo-kybl-mshyn-k-sat-trbyt-atny-orsayl","kabelnyi-trenazer-vmesto-gantelei-pocemu-trenirovki-na-kabelnom-trenazere-tak-mnogofunkcionalny","dambil-yerine-kablo-makinesi-kablo-makinesi-ile-yapilan-antrenmanin-neden-bu-kadar-cok-yonlu-oldugu",{"timestamp":274,"day":275,"month":276,"year":277},"2026-10-02T16:40:23.000000Z","02","10","2026",{"mostPopular":279},[280,306,332,359,385,411,435,461,485,509,533,557,582,607,631],{"id":281,"slug":282,"title":283,"image":284,"picture":284,"thumbnail":285,"longDescription":92,"shortDescription":286,"views":287,"category":288,"slugs":289,"date":301},294,"que-es-el-1rm-maximo-de-una-repeticion-y-como-calcularlo","¿Qué es el 1RM (máximo de una repetición) y cómo calcularlo?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F602e9c267bd231ac87ae9f664b013df0aa2ed4b2.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F602e9c267bd231ac87ae9f664b013df0aa2ed4b2.webp","\u003Cp>¿Está buscando cómo hacer su programa de entrenamiento más efectivo y maximizar su rendimiento? Entonces, debería familiarizarse con el concepto de 1RM, o One-Rep Max. El 1RM representa el peso máximo que puede levantar en una sola repetición en un ejercicio dado, midiendo así la cima de su fuerza.\u003C\u002Fp>",1640,{"name":261,"id":12},{"tr":290,"de":291,"en":292,"fr":293,"es":282,"pt":294,"it":295,"ar":296,"hi":297,"ur":298,"ru":299,"ja":300,"zh":300},"1rm-one-rep-max-nedir-ve-nasil-hesaplanir","was-ist-das-1rm-one-rep-max-und-wie-berechnet-man-es","what-is-1rm-one-rep-max-and-how-to-calculate-it","quest-ce-que-le-1rm-one-rep-max-et-comment-le-calculer","o-que-e-1rm-maximo-de-uma-repeticao-e-como-calcula-lo","cose-il-1rm-massimale-di-una-ripetizione-e-come-calcolarlo","ma-ho-1rm-alhd-alaks-ltmryn-oahd-okyf-ytm-hsabh","1rm-ekal-panaravatata-athhakatama-kaya-ha-oura-isa-kasa-ganaena-kara","1rm-ayk-ryp-zyad-s-zyad-kya-aor-as-kys-hsab-kry","cto-takoe-1rm-maksimum-na-odno-povtorenie-i-kak-ego-rasscitat","1rm",{"timestamp":302,"day":303,"month":304,"year":305},"2024-08-25T10:17:24.000000Z","25","8","2024",{"id":307,"slug":308,"title":309,"image":310,"picture":310,"thumbnail":311,"longDescription":92,"shortDescription":312,"views":313,"category":314,"slugs":315,"date":328},293,"deportes-y-fitness-para-principiantes","Deportes y fitness para principiantes","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fe7ad9efdbd4ca82644238580bb175ba2175d7d83.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fe7ad9efdbd4ca82644238580bb175ba2175d7d83.webp","\u003Cp>El deporte es la piedra angular de un estilo de vida saludable, señalando un nuevo comienzo para muchos. Esta entrada de blog ofrece a los principiantes una guía paso a paso, fuentes de motivación y consejos de éxito para emprender su camino hacia la forma física.\u003C\u002Fp>",1083,{"name":261,"id":12},{"en":316,"de":317,"tr":318,"fr":319,"es":308,"pt":320,"it":321,"ar":322,"hi":323,"ur":324,"ru":325,"ja":326,"zh":327},"sports-and-fitness-for-beginners","sport-und-fitness-fur-anfanger","sifirdan-spora-baslamak","sport-et-fitness-pour-les-debutants","esportes-e-fitness-para-iniciantes","sport-e-fitness-per-principianti","alryad-oallyak-albdny-llmbtdyyn","sharaaata-karana-val-ka-le-khal-oura-fatanasa","no-amozo-k-ly-kyl-aor-fns","sport-i-fitnes-dlia-nacinaiushhix","初心者のためのスポーツとフィットネス","初学者的运动与健身",{"timestamp":329,"day":330,"month":331,"year":305},"2024-07-18T08:41:54.000000Z","18","7",{"id":333,"slug":334,"title":335,"image":336,"picture":336,"thumbnail":337,"longDescription":92,"shortDescription":338,"views":339,"category":340,"slugs":341,"date":354},368,"maximizar-el-crecimiento-con-el-entrenamiento-heavy-duty-la-ciencia-detras-del-aumento-muscular-en-el-menor-tiempo-posible","Maximizar el crecimiento con el entrenamiento 'Heavy Duty': La ciencia detrás del aumento muscular en el menor tiempo posible","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F2c6e65e030daf257b34a340b1b1035b028da2a34.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F2c6e65e030daf257b34a340b1b1035b028da2a34.webp","\u003Cp>Este blog contiene un análisis detallado del enfoque de entrenamiento Heavy Duty, incluyendo planes de entrenamiento, estudios científicos, ventajas y desventajas, así como recomendaciones concretas para su implementación. El objetivo es introducir a los entusiastas del fitness en un método altamente eficaz para el desarrollo muscular con una inversión de tiempo mínima.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>",997,{"name":261,"id":12},{"de":342,"en":343,"fr":344,"es":334,"pt":345,"it":346,"ar":347,"hi":348,"ur":349,"ru":350,"tr":351,"ja":352,"zh":353},"mit-heavy-duty-training-maximal-aufbauen-die-wissenschaft-hinter-dem-muskelaufbau-in-minimaler-zeit","maximize-growth-with-heavy-duty-training-the-science-behind-muscle-building-in-minimal-time","maximisez-votre-developpement-avec-lentrainement-heavy-duty-la-science-derriere-la-construction-musculaire-en-un-minimum-de-temps","maximize-o-crescimento-com-o-treinamento-heavy-duty-a-ciencia-por-tras-do-ganho-muscular-em-tempo-minimo","massimizza-la-crescita-con-lallenamento-heavy-duty-la-scienza-dietro-la-costruzione-muscolare-in-tempi-minimi","taathym-alnmo-maa-tdryb-heavy-duty-alaalm-oraaa-bnaaa-alaadlat-fy-akl-okt-mmkn","heavy-duty-parashakashhanae-ka-satha-athhakatama-vathathha-nayanatama-samaya-ma-masapashaya-ka-naramanae-ka-pachha-ka-vajaniana","yoy-yoy-rynng-k-sat-zyad-s-zyad-adaf-km-s-km-okt-my-po-ky-taamyr-k-pych-sayns","maksimalnoe-uvelicenie-s-pomoshhiu-trenirovok-heavy-duty-naucnye-osnovy-narashhivaniia-mysc-za-minimalnoe-vremia","heavy-duty-antrenmani-ile-maksimum-buyume-minimum-zamanda-kas-gelistirme-bilimi","ヘビーデューティ-トレーニングで最大限の成長を実現する-最小限の時間で筋肉を構築するための科学","通过-重载-训练最大化增长-在最短时间内构建肌肉背后的科学",{"timestamp":355,"day":356,"month":357,"year":358},"2025-05-01T18:01:46.000000Z","01","5","2025",{"id":360,"slug":361,"title":362,"image":363,"picture":363,"thumbnail":364,"longDescription":92,"shortDescription":365,"views":366,"category":367,"slugs":368,"date":381},326,"cuanto-tiempo-se-debe-entrenar-en-el-gimnasio-cual-es-el-enfoque-mas-efectivo","¿Cuánto tiempo se debe entrenar en el gimnasio? ¿Cuál es el enfoque más efectivo?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ffc4c99fa515c6a98a45524432538707712c9b4e5.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Ffc4c99fa515c6a98a45524432538707712c9b4e5.webp","\u003Cp>La duración óptima del entrenamiento suele ser de 45 a 60 minutos, dependiendo del objetivo. La calidad es más importante que la duración: los entrenamientos intensos y bien estructurados ofrecen mejores resultados. Las sesiones demasiado largas pueden tener un efecto contraproducente debido al aumento del estrés.\u003C\u002Fp>",541,{"name":261,"id":12},{"de":369,"en":370,"fr":371,"es":361,"pt":372,"it":373,"ar":374,"hi":375,"ur":376,"ru":377,"tr":378,"ja":379,"zh":380},"wie-lange-sollte-man-im-gym-trainieren-was-ist-am-effektivsten","how-long-should-one-train-at-the-gym-what-is-the-most-effective-approach","combien-de-temps-devrait-on-sentrainer-a-la-salle-de-sport-quelle-est-lapproche-la-plus-efficace","quanto-tempo-deve-se-treinar-na-academia-qual-e-a-abordagem-mais-eficaz","quanto-tempo-si-dovrebbe-allenarsi-in-palestra-qual-e-lapproccio-piu-efficace","km-mn-alokt-ygb-an-ytdrb-almraa-fy-alsal-alryady-ma-ho-alaslob-alakthr-faaaly","jama-ma-katana-samaya-taka-kasarata-karana-cahae-sabsa-parabhava-taraka-kaya-ha","gym-my-ktn-okt-tk-orzsh-krny-chay-sb-s-mothr-tryk-kya","kak-dolgo-sleduet-zanimatsia-v-sportzale-kakoi-podxod-iavliaetsia-samym-effektivnym","spor-salonunda-ne-kadar-sure-antrenman-yapilmali-en-etkili-yaklasim-nedir","ジムでどれくらいの時間トレーニングすべきですか-最も効果的なアプローチは何ですか","在健身房应该训练多长时间-最有效的方法是什么",{"timestamp":382,"day":383,"month":384,"year":305},"2024-12-08T09:48:58.000000Z","08","12",{"id":386,"slug":387,"title":388,"image":389,"picture":389,"thumbnail":390,"longDescription":92,"shortDescription":391,"views":392,"category":393,"slugs":394,"date":407},382,"jalon-al-pecho-tecnica-beneficios-y-errores-comunes","Jalón al pecho: Técnica, beneficios y errores comunes","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F32af921f2a0e247527b5d805a7cc03bd7cda7b8e.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F32af921f2a0e247527b5d805a7cc03bd7cda7b8e.webp","\u003Cp>Este blog ofrece valiosos consejos de entrenamiento para el jalón al pecho, información respaldada científicamente sobre la activación muscular, consejos prácticos de ejecución, variantes para cada nivel, una comparación con las dominadas y una tabla clara para tu práctica de entrenamiento.\u003C\u002Fp>",461,{"name":261,"id":12},{"de":395,"en":396,"fr":397,"es":387,"pt":398,"it":399,"ar":400,"hi":401,"ur":402,"ru":403,"tr":404,"ja":405,"zh":406},"latziehen-technik-vorteile-und-haufige-fehler","lat-pulldown-technique-benefits-and-common-mistakes","tirage-a-la-poulie-technique-avantages-et-erreurs-courantes","puxada-na-polia-tecnica-beneficios-e-erros-comuns","lat-machine-tecnica-benefici-ed-errori-comuni","tmryn-alshb-altkny-oalfoayd-oalakhtaaa-alshayaa","lta-paldauna-takanaka-fayatha-oura-samanaya-galtaya","ly-pl-aon-tknyk-foayd-aor-aaam-ghltya","tiaga-sirocaisix-texnika-preimushhectva-i-rasprostranennye-osibki","lat-pulldown-teknik-faydalar-ve-yaygin-hatalar","ラットプルダウン-技術-利点-および一般的なミス","下拉练习-技术-优点和常见错误",{"timestamp":408,"day":409,"month":410,"year":358},"2025-06-20T08:55:15.000000Z","20","6",{"id":412,"slug":413,"title":414,"image":415,"picture":415,"thumbnail":416,"longDescription":92,"shortDescription":417,"views":418,"category":419,"slugs":420,"date":433},370,"arnold-schwarzenegger-los-secretos-de-entrenamiento-de-una-leyenda-del-culturismo","Arnold Schwarzenegger: Los secretos de entrenamiento de una leyenda del culturismo","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F5113180566ecefcf73bc1f091fdbbbcacb766eec.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F5113180566ecefcf73bc1f091fdbbbcacb766eec.webp","\u003Cp>Este blog revela los secretos de entrenamiento de Arnold Schwarzenegger – desde sus ejercicios más intensos hasta sus principios de culturismo comprobados y sus recomendaciones sobre la ingesta de proteínas. Imprescindible para todos los que desean entrenar como la leyenda misma.\u003C\u002Fp>",439,{"name":261,"id":12},{"de":421,"en":422,"fr":423,"es":413,"pt":424,"it":425,"ar":426,"hi":427,"ur":428,"ru":429,"tr":430,"ja":431,"zh":432},"arnold-schwarzenegger-die-trainingsgeheimnisse-einer-bodybuilding-legende","arnold-schwarzenegger-the-training-secrets-of-a-bodybuilding-legend","arnold-schwarzenegger-les-secrets-dentrainement-dune-legende-du-bodybuilding","arnold-schwarzenegger-os-segredos-de-treino-de-uma-lenda-do-bodybuilding","arnold-schwarzenegger-i-segreti-di-allenamento-di-una-leggenda-del-bodybuilding","arnold-shoarznygr-asrar-tdryb-astor-kmal-alagsam","aranalda-shavarazanagara-eka-bdabldaga-kavathata-ka-parashakashhanae-rahasaya","arna-shoarznygr-ayk-bay-blng-lygn-k-trbyty-raz","arnold-schwarzenegger-trenirovocnye-sekrety-legendy-bodibildinga","arnold-schwarzenegger-bir-vucut-gelistirme-efsanesinin-antrenman-sirlari","アーノルド-シュワルツェネッガー-ボディビル伝説のトレーニングの秘訣","阿诺德-施瓦辛格-健美传奇的训练秘密",{"timestamp":434,"day":276,"month":357,"year":358},"2025-05-10T08:45:37.000000Z",{"id":436,"slug":437,"title":438,"image":439,"picture":439,"thumbnail":440,"longDescription":92,"shortDescription":441,"views":442,"category":443,"slugs":444,"date":457},321,"entrenamiento-push-pull-el-metodo-perfecto-para-el-aumento-muscular-y-el-incremento-de-fuerza","Entrenamiento Push-Pull: El método perfecto para el aumento muscular y el incremento de fuerza","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fa85b76b664cf63c66004531295ab80b141ce7bf5.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fa85b76b664cf63c66004531295ab80b141ce7bf5.webp","\u003Cp>El entrenamiento push-pull divide los grupos musculares según las direcciones de movimiento en ejercicios de empuje (push) y tracción (pull). Fomenta el crecimiento muscular, mejora la recuperación y previene desequilibrios musculares. Con planes flexibles para principiantes y avanzados, ofrece un método de entrenamiento efectivo y sostenible para la fuerza y la forma física.\u003C\u002Fp>",369,{"name":261,"id":12},{"de":445,"en":446,"fr":447,"es":437,"pt":448,"it":449,"ar":450,"hi":451,"ur":452,"ru":453,"tr":454,"ja":455,"zh":456},"push-pull-training-die-perfekte-methode-fur-muskelaufbau-und-kraftsteigerung","push-pull-training-the-perfect-method-for-muscle-building-and-strength-enhancement","entrainement-push-pull-la-methode-parfaite-pour-la-prise-de-muscle-et-laugmentation-de-la-force","treinamento-push-pull-o-metodo-perfeito-para-o-desenvolvimento-muscular-e-aumento-de-forca","allenamento-push-pull-il-metodo-perfetto-per-la-costruzione-muscolare-e-laumento-della-forza","tdryb-aldfaa-oalshb-altryk-almthaly-lbnaaa-alaadlat-ozyad-alko","pasha-pal-parashakashhanae-masapashaya-ka-naramanae-oura-takata-bugdhhana-ka-paraparanae-taraka","psh-pl-rynng-po-ky-taamyr-aor-takt-my-adaf-k-ly-btryn-tryk","pus-pul-trenirovka-idealnyi-metod-dlia-narashhivaniia-mysecnoi-massy-i-uveliceniia-sily","push-pull-antrenmani-kas-insasi-ve-guc-artisi-icin-mukemmel-yontem","プッシュ-プルトレーニング-筋肉構築と筋力向上のための完璧な方法","推拉训练-肌肉增长和力量提升的完美方法",{"timestamp":458,"day":459,"month":460,"year":305},"2024-11-22T13:29:10.000000Z","22","11",{"id":462,"slug":463,"title":464,"image":465,"picture":465,"thumbnail":466,"longDescription":92,"shortDescription":467,"views":333,"category":468,"slugs":469,"date":482},401,"seated-row-la-clave-para-una-espalda-fuerte-en-el-gimnasio","Seated Row – La clave para una espalda fuerte en el gimnasio","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F8d23aa52d9e547d333a0e020f8fd257927b73f0d.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F8d23aa52d9e547d333a0e020f8fd257927b73f0d.webp","\u003Cp>Este blog ofrece consejos valiosos sobre la técnica correcta del remo sentado, una visión general de los músculos trabajados, variaciones del ejercicio, errores comunes, antecedentes científicos y recomendaciones prácticas para un máximo desarrollo muscular de la espalda\u003C\u002Fp>",{"name":261,"id":12},{"de":470,"en":471,"fr":472,"es":463,"pt":473,"it":474,"ar":475,"hi":476,"ur":477,"ru":478,"tr":479,"ja":480,"zh":481},"seated-row-der-schlussel-zu-einem-starken-rucken-im-fitnessstudio","seated-row-the-key-to-a-strong-back-in-the-gym","seated-row-la-cle-pour-un-dos-fort-a-la-salle-de-sport","seated-row-a-chave-para-um-dorso-forte-no-ginasio","seated-row-la-chiave-per-una-schiena-forte-in-palestra","seated-row-almftah-lthhr-koy-fy-algym","satada-ra-jama-ma-majabta-patha-ka-kaja","sy-ro-gm-my-mdbot-kmr-ky-kngy","seated-row-kliuc-k-silnoi-spine-v-sportzale","seated-row-spor-salonunda-guclu-bir-sirtin-anahtari","シーテッドロー-ジムで強い背中の鍵","坐姿划船-健身房强壮背部的关键",{"timestamp":483,"day":484,"month":304,"year":358},"2025-08-26T15:31:43.000000Z","26",{"id":486,"slug":487,"title":488,"image":489,"picture":489,"thumbnail":490,"longDescription":92,"shortDescription":491,"views":486,"category":492,"slugs":493,"date":506},349,"la-guia-definitiva-para-una-espalda-ancha-ejercicios-y-tecnicas","La Guía Definitiva para Una Espalda Ancha – Ejercicios y Técnicas","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fcc3e4b1c703bf31497f7c48e70693537d9e7684d.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fcc3e4b1c703bf31497f7c48e70693537d9e7684d.webp","\u003Cp>Este blog te muestra los mejores ejercicios y técnicas para un espalda ancha. Con una explicación detallada de la anatomía, métodos de entrenamiento efectivos y un plan de entrenamiento de ejemplo bien pensado, llevarás tu entrenamiento de espalda al siguiente nivel.\u003C\u002Fp>",{"name":261,"id":12},{"de":494,"en":495,"fr":496,"es":487,"pt":497,"it":498,"ar":499,"hi":500,"ur":501,"ru":502,"tr":503,"ja":504,"zh":505},"der-ultimative-leitfaden-fur-einen-breiten-rucken-ubungen-und-techniken","the-ultimate-guide-to-a-broad-back-exercises-and-techniques","le-guide-ultime-pour-un-dos-large-exercices-et-techniques","o-guia-definitivo-para-costas-largas-exercicios-e-tecnicas","la-guida-definitiva-per-una-schiena-ampia-esercizi-e-tecniche","aldlyl-alnhayy-lthhr-aaryd-tmaryn-otknyat","caugdha-patha-ka-le-atama-maragatharashaka-vayayama-oura-takanaka","pl-kmr-k-ly-htmy-rnma-mshky-aor-yknyky","ultimativnoe-rukovodstvo-po-sirokoi-spine-uprazneniia-i-texniki","genis-sirt-icin-nihai-kilavuz-egzersizler-ve-teknikler","広い背中のための究極のガイド-エクササイズとテクニック","宽背的终极指南-练习和技巧",{"timestamp":507,"day":484,"month":508,"year":358},"2025-02-26T08:25:36.000000Z","2",{"id":510,"slug":511,"title":512,"image":513,"picture":513,"thumbnail":514,"longDescription":92,"shortDescription":515,"views":516,"category":517,"slugs":518,"date":531},346,"entrenamiento-excentrico-la-importancia-de-la-fase-negativa-para-la-fuerza-y-el-crecimiento-muscular","Entrenamiento excéntrico: La importancia de la fase negativa para la fuerza y el crecimiento muscular","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fe506c0c9f9587d05d43cee5de00d51c9448463a9.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fe506c0c9f9587d05d43cee5de00d51c9448463a9.webp","\u003Cp>Este blog explica los beneficios del entrenamiento excéntrico, por qué la fase negativa de un levantamiento es esencial y cómo integrarla eficazmente en su rutina de ejercicio.\u003C\u002Fp>",318,{"name":261,"id":12},{"de":519,"en":520,"fr":521,"es":511,"pt":522,"it":523,"ar":524,"hi":525,"ur":526,"ru":527,"tr":528,"ja":529,"zh":530},"exzentrisches-training-die-bedeutung-der-negativen-phase-fur-kraft-und-muskelwachstum","eccentric-training-the-importance-of-the-negative-phase-for-strength-and-muscle-growth","entrainement-excentrique-limportance-de-la-phase-negative-pour-la-force-et-la-croissance-musculaire","treinamento-excentrico-a-importancia-da-fase-negativa-para-a-forca-e-o-crescimento-muscular","allenamento-eccentrico-limportanza-della-fase-negativa-per-la-forza-e-la-crescita-muscolare","altdryb-allatmathly-ahmy-almrhl-alslby-llko-onmo-alaadlat","asamanaya-parashakashhanae-shakata-oura-masapashaya-ka-vathathha-ka-le-nakaratamaka-caranae-ka-mahatava","ghyr-roayty-trbyt-takt-aor-po-ky-nshoonma-k-ly-mnfy-mrhl-ky-amyt","ekcentricnaia-trenirovka-vaznost-negativnoi-fazy-dlia-sily-i-rosta-mysc","eksantrik-antrenman-guc-ve-kas-buyumesi-icin-negatif-fazin-onemi","エキセントリックトレーニング-力と筋肉の成長におけるネガティブフェーズの重要性","偏心训练-负面阶段对力量和肌肉增长的重要性",{"timestamp":532,"day":384,"month":508,"year":358},"2025-02-12T07:52:44.000000Z",{"id":534,"slug":535,"title":536,"image":537,"picture":537,"thumbnail":538,"longDescription":92,"shortDescription":539,"views":540,"category":541,"slugs":542,"date":555},394,"pull-ups-el-rey-de-los-ejercicios-de-peso-corporal-en-fitness-y-calistenia","Pull-Ups: El rey de los ejercicios de peso corporal en fitness y calistenia","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F72feaf3ea7651b53b6f38469576f3791f5789a45.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F72feaf3ea7651b53b6f38469576f3791f5789a45.webp","Este blog ofrece consejos prácticos sobre técnica, fuentes comunes de errores, métodos de progresión para principiantes, una tabla de variaciones de dominadas y planes de entrenamiento para cada nivel. Explica por qué las dominadas son uno de los ejercicios más valiosos en los sectores del fitness y calistenia, y cómo dominarlas.",282,{"name":261,"id":12},{"de":543,"en":544,"fr":545,"es":535,"pt":546,"it":547,"ar":548,"hi":549,"ur":550,"ru":551,"tr":552,"ja":553,"zh":554},"pull-ups-der-konig-der-korpergewichtsubungen-im-fitness-und-calisthenics","pull-ups-the-king-of-bodyweight-exercises-in-fitness-and-calisthenics","pull-ups-le-roi-des-exercices-au-poids-du-corps-en-fitness-et-calisthenics","pull-ups-o-rei-dos-exercicios-com-peso-corporal-no-fitness-e-calistenia","pull-ups-il-re-degli-esercizi-a-corpo-libero-nel-fitness-e-nel-calisthenics","tmaryn-alshb-mlk-tmaryn-ozn-algsm-fy-allyak-oalgmbaz","pal-apasa-fatanasa-oura-kalsathanakasa-ma-sharara-ka-vajana-ka-vayayama-ka-raja","pl-aps-fns-aor-kylstynks-my-gsmany-ozn-ky-orzsho-ka-badsha","podtiagivaniia-korol-upraznenii-s-sobstvennym-vesom-v-fitnese-i-kalistenike","pull-ups-fitness-ve-calisthenicsteki-vucut-agirligi-egzersizlerinin-krali","プルアップ-フィットネスとカリステニクスにおける自重エクササイズの王様","引体向上-健身和徒手健身中的自身体重锻炼之王",{"timestamp":556,"day":275,"month":304,"year":358},"2025-08-02T07:17:41.000000Z",{"id":558,"slug":559,"title":560,"image":561,"picture":561,"thumbnail":562,"longDescription":92,"shortDescription":563,"views":564,"category":565,"slugs":566,"date":579},405,"remo-en-el-gimnasio-el-mejor-ejercicio-para-una-espalda-fuerte","Remo en el gimnasio: El mejor ejercicio para una espalda fuerte","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fe7aa1a3e913fc3af5cc1cb35d0450171ba2774b0.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fe7aa1a3e913fc3af5cc1cb35d0450171ba2774b0.webp","\u003Cp>Este blog proporciona consejos técnicos precisos para remar de manera segura y efectiva, una tabla clara con las principales variantes del remo y sus ventajas y desventajas, una lista de verificación técnica compacta, recomendaciones de entrenamiento para principiantes y avanzados, consejos para evitar errores y facilitar la recuperación, además de una breve conclusión. Demuestra cómo realizar el remo correctamente, utilizar las variantes de forma efectiva e integrar el remo permanentemente en tu plan de entrenamiento.\u003C\u002Fp>",265,{"name":261,"id":12},{"de":567,"en":568,"fr":569,"es":559,"pt":570,"it":571,"ar":572,"hi":573,"ur":574,"ru":575,"tr":576,"ja":577,"zh":578},"rudern-im-fitnessstudio-die-beste-ubung-fur-einen-starken-rucken","rowing-at-the-gym-the-best-exercise-for-a-strong-back","rameur-a-la-salle-de-sport-le-meilleur-exercice-pour-un-dos-muscle","remo-na-academia-o-melhor-exercicio-para-um-dorso-forte","canottaggio-in-palestra-il-miglior-esercizio-per-una-schiena-forte","altgdyf-fy-sal-alalaaab-alryady-afdl-tmryn-lthhr-koy","jama-ma-raiga-eka-majabta-patha-ka-le-saravatatama-vayayama","gm-my-rooyng-ayk-mdbot-kmr-k-ly-btryn-orzsh","greblia-v-trenazernom-zale-lucsee-upraznenie-dlia-krepkoi-spiny","spor-salonunda-kurek-cekme-guclu-bir-sirt-icin-en-iyi-egzersiz","ジムでのローイング-強い背中を作るための最良の運動","健身房划船-锻炼强壮背部的最佳运动",{"timestamp":580,"day":383,"month":581,"year":358},"2025-09-08T14:47:08.000000Z","9",{"id":583,"slug":584,"title":585,"image":586,"picture":586,"thumbnail":587,"longDescription":92,"shortDescription":588,"views":589,"category":590,"slugs":591,"date":604},347,"carb-cycling-realmente-funciona-para-la-perdida-de-grasa-y-el-aumento-muscular","Carb Cycling: ¿Realmente funciona para la pérdida de grasa y el aumento muscular?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F6edb7b1d48193780d2cbf752d249f0b2a0856cef.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F6edb7b1d48193780d2cbf752d249f0b2a0856cef.webp","\u003Cp>Este blog explica cómo funciona el ciclismo de carbohidratos, los beneficios que ofrece para la pérdida de grasa y el desarrollo muscular, y lo que dicen los estudios científicos al respecto. Además, incluye planes de comidas detallados, una tabla práctica y posibles desventajas de este método.\u003C\u002Fp>",264,{"name":261,"id":12},{"de":592,"en":593,"fr":594,"es":584,"pt":595,"it":596,"ar":597,"hi":598,"ur":599,"ru":600,"tr":601,"ja":602,"zh":603},"carb-cycling-funktioniert-es-wirklich-fur-fettabbau-und-muskelaufbau","carb-cycling-does-it-really-work-for-fat-loss-and-muscle-gain","carb-cycling-cela-fonctionne-t-il-vraiment-pour-la-perte-de-graisse-et-la-prise-de-muscle","carb-cycling-funciona-realmente-para-perda-de-gordura-e-ganho-muscular","carb-cycling-funziona-davvero-per-la-perdita-di-grasso-e-laumento-muscolare","tdoyr-alkrbohydrat-hl-yaaml-hka-lfkdan-aldhon-obnaaa-alaadlat","karab-saikalga-kaya-yaha-vasatava-ma-vasa-hana-oura-masapashaya-ka-naramanae-ka-le-kama-karata-ha","karb-sayyklz-kya-y-oakaay-chrby-k-nksan-aor-po-ky-taamyr-k-ly-kam-krta","karbcikling-deistvitelno-li-eto-rabotaet-dlia-snizeniia-zira-i-nabora-mysecnoi-massy","karbon-dongusu-gercekten-yag-kaybi-ve-kas-insasi-icin-ise-yariyor-mu","カーボサイクリング-脂肪減少と筋肉増加のために本当に効果がありますか","碳水循环-它真的对减脂和增肌有效吗",{"timestamp":605,"day":606,"month":508,"year":358},"2025-02-19T07:35:10.000000Z","19",{"id":608,"slug":609,"title":610,"image":611,"picture":611,"thumbnail":612,"longDescription":92,"shortDescription":613,"views":589,"category":614,"slugs":615,"date":628},384,"sentadillas-el-ejercicio-real-para-el-desarrollo-muscular-y-la-fuerza-funcional","Sentadillas – El ejercicio real para el desarrollo muscular y la fuerza funcional","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F3bdb78e15a976d16f4d36a99594cd7c52b04e09f.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F3bdb78e15a976d16f4d36a99594cd7c52b04e09f.webp","\u003Cp>Este blog ofrece un conocimiento profundo sobre el ejercicio principal \"Squat\", incluyendo explicaciones biomecánicas, ejecución precisa, errores comunes con consejos de corrección y variantes para principiantes y avanzados.\u003C\u002Fp>",{"name":261,"id":12},{"de":616,"en":617,"fr":618,"es":609,"pt":619,"it":620,"ar":621,"hi":622,"ur":623,"ru":624,"tr":625,"ja":626,"zh":627},"kniebeugen-die-konigsubung-fur-muskelaufbau-und-funktionelle-kraft","squats-the-royal-exercise-for-muscle-building-and-functional-strength","les-squats-lexercice-royal-pour-le-developpement-musculaire-et-la-force-fonctionnelle","agachamentos-o-exercicio-real-para-ganho-muscular-e-forca-funcional","squat-lesercizio-regale-per-la-costruzione-muscolare-e-la-forza-funzionale","alskoat-altmryn-almlky-lbnaaa-alaadlat-oalko-alothyfy","sakavatasa-masapashaya-ka-vakasa-oura-karayatamaka-takata-ka-le-shaha-vayayama","askoas-po-ky-taamyr-aor-faaalyty-kot-k-ly-shay-orzsh","prisedaniia-korolevskoe-upraznenie-dlia-narashhivaniia-mysc-i-funkcionalnoi-sily","squatlar-kas-gelisimi-ve-fonksiyonel-guc-icin-kraliyet-egzersizi","スクワット-筋肉増強と機能的な力のための王者のエクササイズ","深蹲-肌肉增强和功能性力量的皇家锻炼",{"timestamp":629,"day":630,"month":410,"year":358},"2025-06-27T06:41:43.000000Z","27",{"id":632,"slug":633,"title":634,"image":635,"picture":635,"thumbnail":636,"longDescription":92,"shortDescription":637,"views":638,"category":639,"slugs":640,"date":653},380,"que-sucede-si-haces-flexiones-todos-los-dias","¿Qué sucede si haces flexiones todos los días?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F495c2864bc983d43e63c75ebee6176dd80e4d89e.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F495c2864bc983d43e63c75ebee6176dd80e4d89e.webp","\u003Cp>Este blog muestra las ventajas y desventajas de las flexiones diarias, ofrece consejos sobre técnica, recuperación y desarrollo de un entrenamiento sensato, incluye un resumen muscular en forma de tabla y refiere a recomendaciones de la ciencia deportiva para la gestión de la carga.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>",259,{"name":261,"id":12},{"de":641,"en":642,"fr":643,"es":633,"pt":644,"it":645,"ar":646,"hi":647,"ur":648,"ru":649,"tr":650,"ja":651,"zh":652},"was-passiert-wenn-du-jeden-tag-liegestutze-machst","what-happens-if-you-do-push-ups-every-day","que-se-passe-t-il-si-vous-faites-des-pompes-tous-les-jours","o-que-acontece-se-voce-fizer-flexoes-todos-os-dias","cosa-succede-se-fai-flessioni-ogni-giorno","matha-yhdth-atha-kmt-btmaryn-aldght-kl-yom","yatha-aapa-hara-thana-pasha-apasa-karata-ha-ta-kaya-hata-ha","agr-ap-r-roz-psh-aps-krt-y-to-kya-ota","cto-proizoidet-esli-vy-budete-delat-otzimaniia-kazdyi-den","her-gun-sinav-cekerseniz-ne-olur","毎日腕立て伏せをするとどうなりますか","如果你每天做俯卧撑-会发生什么",{"timestamp":654,"day":655,"month":410,"year":358},"2025-06-14T07:57:36.000000Z","14"]