#pilates #columnavertebral Técnicamente, este ejercicio es un trabajo funcional integral que combina tres pilares: Estabilidad Lombo-Pélvica: Al apretar la pelota, activas los aductores y el suelo pélvico, estabilizando la cadera y protegiendo las rodillas. Fuerza y Control Motor: La sentadilla con apoyo desarrolla la fuerza excéntrica en glúteos y cuádriceps, mientras la inestabilidad de la pelota mejora el equilibrio y la postura. Movilidad Articular: El apoyo en suelo con extensión unilateral
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