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Deprecated: Return type of WP_Theme::offsetGet($offset) should either be compatible with ArrayAccess::offsetGet(mixed $offset): mixed, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /var/www/vhosts/tousky.com/httpdocs/wp-includes/class-wp-theme.php on line 595

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Deprecated: Return type of WP_REST_Request::offsetUnset($offset) should either be compatible with ArrayAccess::offsetUnset(mixed $offset): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /var/www/vhosts/tousky.com/httpdocs/wp-includes/rest-api/class-wp-rest-request.php on line 1003

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Deprecated: Return type of WP_Block_List::offsetUnset($index) should either be compatible with ArrayAccess::offsetUnset(mixed $offset): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /var/www/vhosts/tousky.com/httpdocs/wp-includes/class-wp-block-list.php on line 127

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Deprecated: Return type of WPCF7_FormTag::offsetExists($offset) should either be compatible with ArrayAccess::offsetExists(mixed $offset): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/contact-form-7/includes/form-tag.php on line 396

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Deprecated: Return type of WPCF7_FormTag::offsetUnset($offset) should either be compatible with ArrayAccess::offsetUnset(mixed $offset): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/contact-form-7/includes/form-tag.php on line 400

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Deprecated: Creation of dynamic property Qs_Api::$extensions_list_url is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-qs-api.php on line 17

Deprecated: Creation of dynamic property Qs_Api::$promotions_url is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-qs-api.php on line 18

Deprecated: Creation of dynamic property WPCF7r_Form_Helper::$extensions is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-wpcf7r-form-helper.php on line 26

Deprecated: Creation of dynamic property WPCF7R_Base::$wpcf7_redirect is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-wpcf7r-base.php on line 45

Deprecated: Creation of dynamic property Qs_Api::$activation_url is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-qs-api.php on line 12

Deprecated: Creation of dynamic property Qs_Api::$changelog_url is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-qs-api.php on line 13

Deprecated: Creation of dynamic property Qs_Api::$api_url is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-qs-api.php on line 14

Deprecated: Creation of dynamic property Qs_Api::$store_id is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-qs-api.php on line 15

Deprecated: Creation of dynamic property Qs_Api::$sku is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-qs-api.php on line 16

Deprecated: Creation of dynamic property Qs_Api::$extensions_list_url is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-qs-api.php on line 17

Deprecated: Creation of dynamic property Qs_Api::$promotions_url is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-qs-api.php on line 18

Deprecated: Creation of dynamic property WPCF7r_Utils::$api is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-wpcf7r-utils.php on line 20

Deprecated: Creation of dynamic property WPCF7R_Base::$wpcf7_utils is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-wpcf7r-base.php on line 47

Deprecated: Creation of dynamic property WPCF7R_Base::$wpcf7_submission is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-wpcf7r-base.php on line 49

Deprecated: Creation of dynamic property WPCF7R_Base::$wpcf7_user_panel is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/classes/class-wpcf7r-base.php on line 51

Deprecated: Creation of dynamic property Wpcf7_Redirect::$cf7_redirect_base is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wpcf7-redirect/class-wpcf7-redirect.php on line 9

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Creation of dynamic property ElementorPro\Plugin::$updater is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/elementor-pro/plugin.php on line 491

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Creation of dynamic property wpdb::$categorymeta is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/wp-db.php on line 668

Deprecated: Creation of dynamic property wpdb::$portfolio_catmeta is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/wp-db.php on line 668

Deprecated: Creation of dynamic property wpdb::$member_catmeta is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/wp-db.php on line 668

Deprecated: Creation of dynamic property WF_API_Manager::$wf_email_key is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 10

Deprecated: Creation of dynamic property WF_API_Manager::$wf_api_licence_key is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 11

Deprecated: Creation of dynamic property WF_API_Manager::$wf_instance_key is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 12

Deprecated: Creation of dynamic property WF_API_Manager::$plugin_settings_url is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 13

Deprecated: Creation of dynamic property WF_API_Manager::$product_id is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 14

Deprecated: Creation of dynamic property WF_API_Manager::$software_version is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 15

Deprecated: Creation of dynamic property WF_API_Manager::$plugin_name is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 16

Deprecated: Creation of dynamic property WF_API_Manager::$upgrade_url is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 18

Deprecated: Creation of dynamic property WF_API_Manager::$domain is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 24

Deprecated: Creation of dynamic property WF_API_Manager::$api_key is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 27

Deprecated: Creation of dynamic property WF_API_Manager::$activation_email is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 30

Deprecated: Creation of dynamic property WF_API_Manager::$instance is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 33

Deprecated: Creation of dynamic property WF_API_Manager::$renew_license_url is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 35

Deprecated: Creation of dynamic property WF_API_Manager::$plugin_or_theme is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 36

Deprecated: Creation of dynamic property WF_API_Manager::$text_domain is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 37

Deprecated: Creation of dynamic property WF_API_Manager::$extra is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/wf_api_manager.php on line 38

Deprecated: Optional parameter $extra declared before required parameter $wf_instance_key is implicitly treated as a required parameter in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-activate.php on line 10

Deprecated: Creation of dynamic property WF_Software_Activate::$upgrade_url is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-activate.php on line 12

Deprecated: Creation of dynamic property WF_Software_Activate::$plugin_name is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-activate.php on line 13

Deprecated: Creation of dynamic property WF_Software_Activate::$product_id is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-activate.php on line 14

Deprecated: Creation of dynamic property WF_Software_Activate::$api_key is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-activate.php on line 15

Deprecated: Creation of dynamic property WF_Software_Activate::$activation_email is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-activate.php on line 16

Deprecated: Creation of dynamic property WF_Software_Activate::$renew_license_url is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-activate.php on line 17

Deprecated: Creation of dynamic property WF_Software_Activate::$instance is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-activate.php on line 18

Deprecated: Creation of dynamic property WF_Software_Activate::$domain is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-activate.php on line 19

Deprecated: Creation of dynamic property WF_Software_Activate::$software_version is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-activate.php on line 20

Deprecated: Creation of dynamic property WF_Software_Activate::$wf_email_key is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-activate.php on line 22

Deprecated: Creation of dynamic property WF_Software_Activate::$wf_api_licence_key is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-activate.php on line 23

Deprecated: Creation of dynamic property WF_Software_Activate::$wf_instance_key is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-activate.php on line 24

Deprecated: Creation of dynamic property WF_API_Manager_Software_Update::$slug is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/webtoffee-gdpr-cookie-consent/admin/wf_api_manager/class-wc-am-plugin-update.php on line 80

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Using ${var} in strings is deprecated, use {$var} instead in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wp-rocket/inc/Engine/Optimization/DelayJS/HTML.php on line 253

Deprecated: Using ${var} in strings is deprecated, use {$var} instead in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wp-rocket/inc/Engine/Optimization/DelayJS/HTML.php on line 263

Deprecated: Using ${var} in strings is deprecated, use {$var} instead in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wp-rocket/inc/Engine/Optimization/DelayJS/HTML.php on line 272

Deprecated: Creation of dynamic property wpdb::$wpr_rocket_cache is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/wp-db.php on line 668

Deprecated: Creation of dynamic property wpdb::$wpr_rucss_used_css is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/wp-db.php on line 668

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Creation of dynamic property Yoast\WP\SEO\Main::$helpers is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wordpress-seo/lib/abstract-main.php on line 65

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Using ${var} in strings is deprecated, use {$var} instead in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/elementor/core/editor/notice-bar.php on line 75

Deprecated: Using ${var} in strings is deprecated, use {$var} instead in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/elementor/core/editor/notice-bar.php on line 79

Deprecated: Creation of dynamic property wpdb::$actionscheduler_actions is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/wp-db.php on line 668

Deprecated: Creation of dynamic property wpdb::$actionscheduler_claims is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/wp-db.php on line 668

Deprecated: Creation of dynamic property wpdb::$actionscheduler_groups is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/wp-db.php on line 668

Deprecated: Creation of dynamic property wpdb::$actionscheduler_logs is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/wp-db.php on line 668

Deprecated: Creation of dynamic property WP_Block_Type::$skip_inner_blocks is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/class-wp-block-type.php on line 347

Deprecated: Calling get_class() without arguments is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/duplicator-pro/classes/entities/class.global.entity.php on line 771

Deprecated: Creation of dynamic property DUP_PRO_Global_Entity::$notices is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/duplicator-pro/classes/entities/class.json.entity.base.php on line 265

Deprecated: Calling get_class() without arguments is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/duplicator-pro/classes/entities/class.system.global.entity.php on line 139

Deprecated: Calling get_class() without arguments is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/duplicator-pro/classes/entities/class.schedule.entity.php on line 527

Deprecated: ltrim(): Passing null to parameter #1 ($string) of type string is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/wp-db.php on line 3030

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Constant FILTER_SANITIZE_STRING is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wordpress-seo/src/conditionals/third-party/elementor-edit-conditional.php on line 22

Deprecated: Constant FILTER_SANITIZE_STRING is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-content/plugins/wordpress-seo/src/conditionals/third-party/elementor-edit-conditional.php on line 28

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 26

Deprecated: Creation of dynamic property POMO_FileReader::$_pos is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 29

Deprecated: Creation of dynamic property POMO_FileReader::$_f is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/streams.php on line 160

Deprecated: Creation of dynamic property MO::$_gettext_select_plural_form is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/pomo/translations.php on line 293

Deprecated: Calling get_class() without arguments is deprecated in /var/www/vhosts/tousky.com/httpdocs/wp-includes/class-http.php on line 328

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{"id":2330,"date":"2015-11-18T11:21:09","date_gmt":"2015-11-18T10:21:09","guid":{"rendered":"https:\/\/www.fastfitness.es\/?p=2330"},"modified":"2020-01-20T18:47:26","modified_gmt":"2020-01-20T17:47:26","slug":"gluteos-firmes-en-3-2-1","status":"publish","type":"post","link":"https:\/\/www.tousky.com\/blog-f-a-s-t\/gluteos-firmes-en-3-2-1.html","title":{"rendered":"\u00a1GL\u00daTEOS FIRMES EN 3\u2026 2\u2026 1!"},"content":{"rendered":"

Por Carlota D\u00edez Rico. Educadora F\u00edsica. Colegiada 52.838.<\/p>\n

<\/p>\n

El deseo de muchos y muchas, la obsesi\u00f3n de algunos\/as. Los gl\u00fateos son los m\u00fasculos m\u00e1s mencionados cuando un entrenador<\/a> pregunta los objetivos de entrenamiento entre las mujeres. Sin embargo, deber\u00edan ser unos de los m\u00fasculos m\u00e1s trabajados por cualquier persona: hombres, mujeres, mayores, j\u00f3venes, altos, bajitos, feos, guapos\u2026<\/p>\n

Los gl\u00fateos son los m\u00fasculos \u201ccaminadores\u201d. Marcan un antes y un despu\u00e9s en la evoluci\u00f3n. \u00bfSabes la diferencia a este respecto entre un mono y un humano? Los humanos tienen un gl\u00fateo mucho m\u00e1s grande, soportado por una pelvis m\u00e1s ancha, para poder caminar erguidos. Es decir, esto es uno de los cambios f\u00edsicos que supusieron el bipedismo.<\/p>\n

Estos m\u00fasculos, tan importantes para caminar, deber\u00edan ser la clave de gran parte de los programas de ejercicio f\u00edsico, y no solo por tenerlo firme, sino porque mejora nuestro rendimiento en las actividades de la vida diaria, en las actividades deportivas (al correr, por ejemplo) y su correcta activaci\u00f3n disminuye los dolores de espalda.<\/p>\n

Pero bien, si has llegado hasta este art\u00edculo lo que querr\u00e1s saber es c\u00f3mo tener un gl\u00fateo diez. No te preocupes, que te traigo las \u00faltimas evidencias cient\u00edficas sobre qu\u00e9 ejercicios consiguen grandes activaciones musculares y qu\u00e9 les diferencia a unos de otros.<\/p>\n

<\/p>\n

En el ranking de MacAskill, Durant y Wallace (2014) estudiaron el porcentaje de activaci\u00f3n, tanto en el gl\u00fateo medio como en el gl\u00fateo m\u00e1ximo en 4 ejercicios muy comunes, dos con carga externa y dos sin carga externa.<\/p>\n

<\/h3>\n
Ejercicios de gl\u00fateo<\/h3>\n
Gl\u00fateo medio:<\/p>\n
\n
10RM de abducci\u00f3n en dec\u00fabito lateral: aprox. 100%.<\/li>\n
Subir al step de frente: aprox. 60-65%.<\/li>\n
Subir al step lateral: aprox. 60-65%.<\/li>\n
10RM de extensi\u00f3n de cadera en dec\u00fabito prono: aprox. 35-40%.<\/li>\n<\/ol>\n
<\/p>\n
Gl\u00fateo m\u00e1ximo:<\/p>\n
\n
10RM de extensi\u00f3n de cadera en dec\u00fabito prono: 100%.<\/li>\n
10RM de abducci\u00f3n en dec\u00fabito lateral: 35-40%.<\/li>\n
Subir al step lateral: 30-35%.<\/li>\n
Subir al step de frente: 25-30%.<\/li>\n<\/ol>\n
<\/p>\n
Estos son poquitos ejercicios para los que incluyen Macadam, Cronin y Contreras en su revisi\u00f3n publicada en octubre de 2015. Entre los ejercicios indicados que m\u00e1s activaci\u00f3n producen est\u00e1n para el gl\u00fateo m\u00e1ximo el \u201ccross over step up\u201d (subida lateral a un step con el pie cruzado) y para el gl\u00fateo medio el puente lateral con abducci\u00f3n y la abducci\u00f3n de cadera de pie con goma a los tobillos.Esta publicaci\u00f3n es de obligada lectura si quieres saber cu\u00e1les son los ejercicios que m\u00e1s activan tu gl\u00fateo. Est\u00e1 disponible para todos en la siguiente direcci\u00f3n url: http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4595911\/pdf\/ijspt-10-573.pdf<\/a><\/p>\n
<\/p>\n
Por otra parte, muchos de las \u201cfitgirls\u201d que inundan las redes sociales muestran rutinas para el gl\u00fateo en las que predominan los saltos, y es que esto que la sabidur\u00eda popular sin quererlo ha observado que en algunas ocasiones los gl\u00fateos se activan m\u00e1s con ejercicios pliom\u00e9tricos. Sugisake et al. (2014) comprobaron c\u00f3mo el gl\u00fateo m\u00e1ximo se activaba m\u00e1s con una \u201cpliometricsquatjump\u201d (sentadillas saltadas) con el peso corporal, que con \u201cback squat\u201d (sentadillas con la carga a la espalda) con una carga adicional que representaba el 60% de 1RM. Aunque en este caso el gesto sea similar, la velocidad de ejecuci\u00f3n y la carga son distintas, lo cual hace que los m\u00fasculos tambi\u00e9n act\u00faen de forma diferente.<\/p>\n
Otro de los t\u00edpicos comentarios de corrillo es \u201caprieta el culo mientras caminas\u201d. \u00bfEsto es efectivo realmente? Pues parece ser que s\u00ed, pero no solo en el d\u00eda a d\u00eda, sino al realizar ejercicios en los que vayamos a emplear una extensi\u00f3n de cadera. Como indica el \u201cchico del gl\u00fateo\u201d, Bret Contreras, es mucho m\u00e1s efectivo incluso para activarlo apretar de forma voluntaria estando parado de pie, que realizar un ejercicio en el que supuestamente involucremos al gl\u00fateo pero finalmente no le activemos en todo su potencial (Contreras et al., 2015). Esto quiere decir que al realizar ejercicios tenemos que ser conscientes de que el gl\u00fateo se activa, acompa\u00f1ar el movimiento con un \u201capret\u00f3n\u201d, por ejemplo en la fase de ascenso de la sentadilla.<\/p>\n
Ahora ya sabes algunas de las claves para tener unos gl\u00fateos firmes: (1) emplear ejercicios que realmente lo activen, (2) tener en cuenta que no solo el movimiento es importante, sino tambi\u00e9n la velocidad de ejecuci\u00f3n y la carga, y (3) ser consciente que consigues la m\u00e1xima activaci\u00f3n, es decir, \u201capretar\u201d.<\/p>\n
<\/p>\n
Pero esto no acaba aqu\u00ed, tengo mejores noticias, ya que, adem\u00e1s de ponerte en manos de muy buenos entrenadores que tienen en cuenta estas claves, con el m\u00e9todo F.A.S.T.<\/a> conseguiremos mayor activaci\u00f3n de tus gl\u00fateos. Sumamos la contracci\u00f3n voluntaria a la electroestimulaci\u00f3n, con lo cual esto nos servir\u00e1 para: ense\u00f1arte a apretar con fuerza tus m\u00fasculos si todav\u00eda no lo has conseguido y tambi\u00e9n obtener mejores resultados debido a la mayor activaci\u00f3n producida por la EMS Integral Activa<\/a>.<\/p>\n
<\/p>\n
Referencias:<\/p>\n
\n
Contreras et al.A comparison of two gluteus maximus EMG maximum voluntary isometric contraction positions.PeerJ. 2015 Sep 22;3:e1261.<\/li>\n
MacAskill, Durant y Wallace.Gluteal muscle activity during weightbearing and non-weightbearing exercise.Int J Sports Phys Ther. 2014 Dec;9(7):907-14.<\/li>\n
Macadam, Cronin y Contreras.An examination of the gluteal muscle activity associated with dynamic hip abduction and hip external rotation exercise: a systematic review. Int J Sports Phys Ther. 2015 Oct;10(5):573-91.<\/li>\n
Sugisakiet al.Difference in the recruitment of hip and knee muscles between back squat and plyometric squat jump. PLoS One. 2014 Jun 30;9(6):e101203.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"
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<\/h3>\nEjercicios de gl\u00fateo<\/h3>\nGl\u00fateo medio:<\/p>\n

Ejercicios de gl\u00fateo<\/h3>\nGl\u00fateo medio:<\/p>\n