{"id":39834,"date":"2025-04-09T13:52:02","date_gmt":"2025-04-09T11:52:02","guid":{"rendered":"https:\/\/behumax.com\/?p=39834"},"modified":"2026-02-09T10:43:15","modified_gmt":"2026-02-09T09:43:15","slug":"rutina-de-ejercicios-para-bicicleta-eliptica","status":"publish","type":"post","link":"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/","title":{"rendered":"Rotina de exerc\u00edcios para a m\u00e1quina el\u00edptica"},"content":{"rendered":"\n[section padding=&#8221;5px&#8221;]\n\n[ux_products columns=&#8221;3&#8243; equalize_box=&#8221;true&#8221; ids=&#8221;29481,29418,29424&#8243;]\n\n<p data-pm-slice=\"1 1 []\">La <strong>rutina de ejercicios en <a href=\"https:\/\/dev2.behumax.com\/categoria-producto\/fitness-es\/bicicletas-elipticas\/\">bicicleta el\u00edptica<\/a><\/strong>\u00a0es una excelente manera de perder peso, mejorar la resistencia cardiovascular y fortalecer los m\u00fasculos sin impacto en las articulaciones. En esta gu\u00eda, te mostramos una <strong>rutina optimizada para quemar grasa<\/strong> de manera efectiva y segura<\/p>\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span__sm=&#8221;12&#8243;]\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_88 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Tabla de Contenidos<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #13181c;color:#13181c\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #13181c;color:#13181c\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/#Beneficios_de_Entrenar_con_Bicicleta_Eliptica\" >Beneficios de Entrenar con Bicicleta El\u00edptica<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/#Calentamiento_Activando_el_Cuerpo_5-10_minutos\" >Calentamiento: Activando el Cuerpo (5-10 minutos)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/#Rutina_de_Ejercicio_en_Bicicleta_Eliptica_para_Quemar_Grasa_30-45_minutos\" >Rutina de Ejercicio en Bicicleta El\u00edptica para Quemar Grasa (30-45 minutos)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/#Fase_1_Inicio_con_ritmo_moderado_10_minutos\" >Fase 1: Inicio con ritmo moderado (10 minutos)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/#Fase_2_Intervalos_de_Alta_Intensidad_para_una_mayor_quema_de_grasa_20_minutos\" >Fase 2: Intervalos de Alta Intensidad para una mayor quema de grasa (20 minutos)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/#Fase_3_Resistencia_prolongada_para_mayor_tonificacion_10_minutos\" >Fase 3: Resistencia prolongada para mayor tonificaci\u00f3n (10 minutos)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/#Enfriamiento_y_estiramientos_Clave_para_evitar_lesiones\" >Enfriamiento y estiramientos: Clave para evitar lesiones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/#Consejos_para_optimizar_tu_rutina_en_bicicleta_eliptica\" >Consejos para optimizar tu rutina en bicicleta el\u00edptica<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/#Nuestras_recomendaciones_de_elipticas\" >Nuestras recomendaciones de el\u00edpticas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/#Elliptical_Ascend_1800\" >Elliptical Ascend 1800<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/#Elliptical_Summit_1400\" >Elliptical Summit 1400<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/#Elliptical_Summit_1000\" >Elliptical Summit 1000<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev2.behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/#Conclusion\" >Conclusi\u00f3n<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Beneficios_de_Entrenar_con_Bicicleta_Eliptica\"><\/span><strong>Beneficios de Entrenar con Bicicleta El\u00edptica<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Entrenar con una <strong>bicicleta el\u00edptica<\/strong> ofrece numerosos beneficios para la salud y la condici\u00f3n f\u00edsica:<\/p>\n<ul>\n<li><strong>Quema de calor\u00edas:<\/strong> Permite eliminar grasa de manera eficiente, ayudando a reducir el porcentaje de grasa corporal.<\/li>\n<li><strong>Bajo impacto:<\/strong> Protege las articulaciones en comparaci\u00f3n con correr o saltar, lo que la hace ideal para personas con problemas en rodillas o tobillos.<\/li>\n<li><strong>Entrenamiento de cuerpo completo<\/strong>: Activa varios grupos musculares a la vez, incluyendo piernas, gl\u00fateos, abdomen y brazos, mejorando la coordinaci\u00f3n y el equilibrio.<\/li>\n<li><strong>Apto para todos los niveles:<\/strong> Se puede ajustar la resistencia y la intensidad seg\u00fan el nivel de cada persona, desde principiantes hasta atletas experimentados.<\/li>\n<li><strong>Mejora la resistencia cardiovascular:<\/strong> Favorece la salud del coraz\u00f3n y los pulmones, aumentando la capacidad aer\u00f3bica y reduciendo el riesgo de enfermedades cardiovasculares.<\/li>\n<\/ul>\n\n[\/col]\n[col span__sm=&#8221;12&#8243;]\n\n[ux_image id=&#8221;40584&#8243; height=&#8221;48%&#8221; margin=&#8221;0px 0px 0 0px&#8221;]\n\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Calentamiento_Activando_el_Cuerpo_5-10_minutos\"><\/span><strong>Calentamiento: Activando el Cuerpo (5-10 minutos)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Para evitar lesiones y preparar el cuerpo, sigue este<strong> calentamiento previo a tu rutina en bicicleta el\u00edptica<\/strong>:<\/p>\n<ul>\n<li><strong>Inicia con pedaleo suave<\/strong> a baja resistencia durante 2-3 minutos.<\/li>\n<li><strong>Aumenta gradualmente la velocidad<\/strong> hasta alcanzar un ritmo moderado.<\/li>\n<li>Mant\u00e9n una <strong>postura erguida y activa<\/strong> el core para mayor estabilidad.<\/li>\n<li>Alterna <strong>pedaleo hacia adelante y hacia atr\u00e1s<\/strong> para activar distintos m\u00fasculos.<\/li>\n<li><strong>Realiza respiraciones profundas<\/strong> para oxigenar los m\u00fasculos.<\/li>\n<\/ul>\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Rutina_de_Ejercicio_en_Bicicleta_Eliptica_para_Quemar_Grasa_30-45_minutos\"><\/span><strong>Rutina de Ejercicio en Bicicleta El\u00edptica para Quemar Grasa (30-45 minutos)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Este entrenamiento en bicicleta el\u00edptica combina intervalos de alta intensidad con resistencia para maximizar la quema de calor\u00edas y grasa.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fase_1_Inicio_con_ritmo_moderado_10_minutos\"><\/span><strong>Fase 1: Inicio con ritmo moderado (10 minutos)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Para comenzar la rutina en bicicleta el\u00edptica, estabiliza el ritmo card\u00edaco con estas indicaciones:<\/p>\n<ul>\n<li>Pedalea a un ritmo moderado con<strong> resistencia baja-media<\/strong>.<\/li>\n<li>Mant\u00e9n una postura erguida con el <strong>abdomen contra\u00eddo<\/strong>.<\/li>\n<li><strong>Respira de manera controlada<\/strong> y profunda.<\/li>\n<li>Alterna el <strong>pedaleo hacia adelante y hacia atr\u00e1s<\/strong> para mayor activaci\u00f3n muscular.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Fase_2_Intervalos_de_Alta_Intensidad_para_una_mayor_quema_de_grasa_20_minutos\"><\/span><strong>Fase 2: Intervalos de Alta Intensidad para una mayor quema de grasa (20 minutos)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>El entrenamiento por intervalos en bicicleta el\u00edptica es clave para quemar grasa r\u00e1pidamente:<\/p>\n<ul>\n<li><strong>1 minuto de intensidad alta:<\/strong> Aumenta la resistencia y acelera el ritmo.<\/li>\n<li><strong>1 minuto de recuperaci\u00f3n:<\/strong> Reduce la resistencia y mant\u00e9n un ritmo moderado.<\/li>\n<li><strong>Repite este ciclo durante 20 minutos.<\/strong> Para mayor desaf\u00edo, incrementa los periodos de alta intensidad.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Fase_3_Resistencia_prolongada_para_mayor_tonificacion_10_minutos\"><\/span><strong>Fase 3: Resistencia prolongada para mayor tonificaci\u00f3n (10 minutos)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Esta fase mejora la resistencia muscular en bicicleta el\u00edptica:<\/p>\n<ul>\n<li>Mant\u00e9n una resistencia <strong>media-alta<\/strong> sin llegar a la fatiga extrema.<\/li>\n<li>Pedalea con ritmo estable y controlado.<\/li>\n<li>Respira profundamente para maximizar el ox\u00edgeno en los m\u00fasculos.<\/li>\n<li>Activa el abdomen para una mayor estabilidad.<\/li>\n<\/ul>\n\n[\/col]\n[col span__sm=&#8221;12&#8243;]\n\n[ux_image id=&#8221;40585&#8243; height=&#8221;61%&#8221; margin=&#8221;0px 0px 0 0px&#8221;]\n\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span__sm=&#8221;12&#8243;]\n\n<h2 data-pm-slice=\"1 1 []\"><span class=\"ez-toc-section\" id=\"Enfriamiento_y_estiramientos_Clave_para_evitar_lesiones\"><\/span><strong>Enfriamiento y estiramientos: Clave para evitar lesiones<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Despu\u00e9s de completar tu rutina de bicicleta el\u00edptica, baja la intensidad progresivamente:<\/p>\n<ul>\n<li>Pedalea a baja resistencia durante 5-10 minutos.<\/li>\n<li>Realiza estiramientos de piernas, espalda y brazos.<\/li>\n<li>Moviliza tobillos, rodillas y caderas para evitar tensiones.<\/li>\n<li>Respira profundamente y relaja el cuerpo.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Consejos_para_optimizar_tu_rutina_en_bicicleta_eliptica\"><\/span><strong>Consejos para optimizar tu rutina en bicicleta el\u00edptica<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-pm-slice=\"1 3 []\">Para mejorar tu rendimiento en la <strong>rutina de ejercicios en bicicleta el\u00edptica<\/strong>, sigue estas recomendaciones:<\/p>\n<ul data-spread=\"false\">\n<li>\n<p><strong>Ajusta la resistencia y duraci\u00f3n<\/strong> para desafiar al cuerpo constantemente.<\/p>\n<\/li>\n<li>\n<p><strong>Combina el ejercicio con una alimentaci\u00f3n equilibrada<\/strong> para potenciar la quema de grasa.<\/p>\n<\/li>\n<li>\n<p><strong>Entrena entre 3 y 5 veces por semana<\/strong> para ver resultados visibles.<\/p>\n<\/li>\n<li>\n<p><strong>Mantente hidratado<\/strong> antes, durante y despu\u00e9s del ejercicio.<\/p>\n<\/li>\n<li>\n<p><strong>Usa los brazos m\u00f3viles<\/strong> para trabajar el tren superior de manera efectiva.<\/p>\n<\/li>\n<\/ul>\n<h3 class=\"\" data-start=\"66\" data-end=\"107\"><span class=\"ez-toc-section\" id=\"Nuestras_recomendaciones_de_elipticas\"><\/span><strong>Nuestras recomendaciones de el\u00edpticas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"\" data-start=\"109\" data-end=\"372\">Si buscas mejorar tu entrenamiento en casa, te presentamos tres de nuestras mejores el\u00edpticas: <strong data-start=\"204\" data-end=\"230\">Elliptical Ascend 1800<\/strong>, <strong data-start=\"232\" data-end=\"258\">Elliptical Summit 1400<\/strong> y <strong data-start=\"261\" data-end=\"286\">Elliptical Summit 100<\/strong>. Cada modelo tiene caracter\u00edsticas \u00fanicas para adaptarse a tus necesidades y espacio.<\/p>\n<h3 data-start=\"374\" data-end=\"405\"><span class=\"ez-toc-section\" id=\"Elliptical_Ascend_1800\"><\/span><a href=\"https:\/\/dev2.behumax.com\/producto\/elliptical-ascend-1800\/\"><strong data-start=\"379\" data-end=\"405\">Elliptical Ascend 1800<\/strong><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"\" data-start=\"406\" data-end=\"680\">Ideal para quienes desean un entrenamiento avanzado. Su <strong data-start=\"462\" data-end=\"503\">sistema de freno magn\u00e9tico motorizado<\/strong> y la <strong data-start=\"509\" data-end=\"542\">longitud de zancada de 400 mm<\/strong> aseguran un ejercicio fluido y efectivo. Adem\u00e1s, cuenta con <strong data-start=\"603\" data-end=\"625\">inclinaci\u00f3n manual<\/strong> y una <strong data-start=\"632\" data-end=\"657\">pantalla LCD avanzada<\/strong> para un control total.<\/p>\n<h3 data-start=\"753\" data-end=\"784\"><span class=\"ez-toc-section\" id=\"Elliptical_Summit_1400\"><\/span><a href=\"https:\/\/dev2.behumax.com\/producto\/elliptical-summit-1400\/\"><strong data-start=\"758\" data-end=\"784\">Elliptical Summit 1400<\/strong><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"\" data-start=\"785\" data-end=\"1036\">Perfecta si buscas una opci\u00f3n compacta pero potente. Su <strong data-start=\"841\" data-end=\"871\">sistema de freno magn\u00e9tico<\/strong> y la <strong data-start=\"877\" data-end=\"904\">pantalla multifuncional<\/strong> ofrecen una experiencia de entrenamiento eficiente. Con una <strong data-start=\"965\" data-end=\"998\">longitud de zancada de 356 mm<\/strong>, es ideal para espacios m\u00e1s peque\u00f1os.<\/p>\n<h3 data-start=\"1109\" data-end=\"1139\"><span class=\"ez-toc-section\" id=\"Elliptical_Summit_1000\"><\/span><a href=\"https:\/\/dev2.behumax.com\/producto\/elliptical-elevate-1000\/\"><strong data-start=\"1114\" data-end=\"1139\">Elliptical Summit 1000<\/strong><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"\" data-start=\"1140\" data-end=\"1395\">Si prefieres algo m\u00e1s sencillo pero funcional, la <strong data-start=\"1190\" data-end=\"1204\">Summit 1000<\/strong> es la opci\u00f3n econ\u00f3mica perfecta. Con un <strong data-start=\"1245\" data-end=\"1275\">sistema de freno magn\u00e9tico<\/strong> y una <strong data-start=\"1282\" data-end=\"1315\">longitud de zancada de 340 mm<\/strong>, es ideal para quienes buscan lo b\u00e1sico con una <strong data-start=\"1364\" data-end=\"1394\">capacidad m\u00e1xima de 130 kg<\/strong>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusi\u00f3n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Una<strong> rutina de ejercicios en bicicleta el\u00edptica bien estructurada<\/strong> es ideal para <strong>quemar grasa, mejorar la resistencia y fortalecer el cuerpo<\/strong>. Siguiendo esta gu\u00eda, optimizar\u00e1s tu entrenamiento y alcanzar\u00e1s tus objetivos de manera segura y efectiva. Empieza hoy mismo tu rutina en bicicleta el\u00edptica y transforma tu condici\u00f3n f\u00edsica con<strong> <a href=\"https:\/\/dev2.behumax.com\/\">Behumax<\/a><\/strong>.<\/p>\n\n[\/col]\n\n[\/row]\n\n[\/section]\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":40589,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1677,221],"tags":[],"class_list":["post-39834","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bicicletas-elipticas","category-blog-es"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Rutina de ejercicios para bicicleta el\u00edptica: quema grasa y tonifica<\/title>\n<meta name=\"description\" content=\"Sigue esta rutina de ejercicios para bicicleta el\u00edptica y mejora tu forma f\u00edsica. 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