{"id":431847,"date":"2025-12-01T20:18:28","date_gmt":"2025-12-01T19:18:28","guid":{"rendered":"https:\/\/www.dynseo.com\/tarjetas-de-pausa-activa-tdah\/"},"modified":"2026-03-26T15:03:27","modified_gmt":"2026-03-26T14:03:27","slug":"tarjetas-de-pausa-activa-tdah","status":"publish","type":"page","link":"https:\/\/www.dynseo.com\/es\/nuestras-herramientas\/tarjetas-de-pausa-activa-tdah\/","title":{"rendered":"Tarjetas de pausa activa TDAH"},"content":{"rendered":"

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[et_pb_line_break_holder] --><\/head><!-- [et_pb_line_break_holder] --><body><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><\/p>\n<section class=\"hero\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"hero-inner\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"hero-left\"><!-- [et_pb_line_break_holder] --> <span class=\"hero-pill\">\ud83e\udde0 HERRAMIENTA TDAH \u2014 MOVIMIENTO Y CONCENTRACI\u00d3N<\/span><!-- [et_pb_line_break_holder] --> <\/p>\n<h1 class=\"hero-title\">Tarjetas <span class=\"hl-word\">Pausas Activas<\/span><!\u2013- [et_pb_br_holder] -\u2013><span class=\"brand\">DYNSEO<\/span><\/h1>\n<p><!-- [et_pb_line_break_holder] --> <pee class=\"hero-sub\">Movimientos cortos para liberar energ\u00eda y volver a concentrarse \u2014 de 1 a 3 minutos entre actividades.<\/pee><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"hero-icon\">\ud83c\udfc3<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"hero-curve\"><\/div>\n<p><!-- [et_pb_line_break_holder] --><\/section>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><\/p>\n<div class=\"container\"><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"save-status\" id=\"saveStatus\">\n<div class=\"save-dot\"><\/div>\n<p><span id=\"saveLabel\">Sin cambios<\/span><\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"intro-box\"><!-- [et_pb_line_break_holder] --> <\/p>\n<h3>\ud83d\udccc \u00bfC\u00f3mo usar esta herramienta?<\/h3>\n<p><!-- [et_pb_line_break_holder] --> <pee>Los ni\u00f1os\/as con TDAH necesitan moverse regularmente para concentrarse mejor. Estas tarjetas ofrecen ejercicios cortos (1-3 minutos) para hacer entre dos actividades. Marca con \u2b50 las pausas favoritas del ni\u00f1o\/a. \u00a1Usa el generador aleatorio para variar!<\/pee><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"stats-bar\" id=\"statsBar\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"stat-box\">\n<div class=\"num\" id=\"statTotal\">0<\/div>\n<div class=\"lbl\">Pausas realizadas<\/div>\n<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"stat-box\">\n<div class=\"num\" id=\"statFavoris\">0<\/div>\n<div class=\"lbl\">Favoritos<\/div>\n<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"stat-box\">\n<div class=\"num\" id=\"statTop\">\u2014<\/div>\n<div class=\"lbl\">Actividad favorita<\/div>\n<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"category-tabs\"><!-- [et_pb_line_break_holder] --> <button class=\"cat-btn active\" onclick=\"window.filterCards('all',this)\">\ud83c\udfaf Todas<\/button><!-- [et_pb_line_break_holder] --> <button class=\"cat-btn\" onclick=\"window.filterCards('energy',this)\">\u26a1 Energ\u00eda<\/button><!-- [et_pb_line_break_holder] --> <button class=\"cat-btn\" onclick=\"window.filterCards('calm',this)\">\ud83d\ude0c Calma<\/button><!-- [et_pb_line_break_holder] --> <button class=\"cat-btn\" onclick=\"window.filterCards('focus',this)\">\ud83c\udfaf Concentraci\u00f3n<\/button><!-- [et_pb_line_break_holder] --> <button class=\"cat-btn\" onclick=\"window.filterCards('stretch',this)\">\ud83e\uddd8 Estiramientos<\/button><!-- [et_pb_line_break_holder] --> <button class=\"cat-btn\" onclick=\"window.filterCards('fav',this)\">\u2b50 Favoritos<\/button><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"cards-grid\" id=\"cardsGrid\"><\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<h3 class=\"section-title\">\ud83c\udfb2 Generador de pausa aleatoria<\/h3>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"random-section\"><!-- [et_pb_line_break_holder] --> <\/p>\n<h4>\u00bfNecesitas una pausa? \u00a1Saca una tarjeta al azar!<\/h4>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"random-card\" id=\"randomCard\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"icon\">\ud83c\udfaf<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"title\">\u00a1Haz clic en el bot\u00f3n!<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"instruction\">Aparecer\u00e1 una actividad al azar<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <button class=\"btn-primary\" onclick=\"window.pickRandom()\">\ud83c\udfb2 \u00a1Sacar una tarjeta!<\/button><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"tips-box\"><!-- [et_pb_line_break_holder] --> <\/p>\n<h4>\ud83d\udca1 Consejos para las familias y logopedas<\/h4>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<ul><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Prop\u00f3n una pausa activa cada 15-20 minutos de trabajo<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Deja que el ni\u00f1o\/a elija o saque al azar para m\u00e1s motivaci\u00f3n<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Haz los ejercicios junto con el ni\u00f1o\/a al principio<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Usa estas pausas ANTES de que la agitaci\u00f3n sea demasiado intensa<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Algunos ejercicios se pueden hacer discretamente en clase<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/ul>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"end-session-bar\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"end-text\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"title\">\ud83d\udcbe Guardar e imprimir<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"sub\">Guarda los favoritos e historial en el expediente \u2014 solo para suscriptores<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"end-btns\"><!-- [et_pb_line_break_holder] --> <button class=\"action-btn save locked\" id=\"saveBtn\" onclick=\"window.saveData()\">\ud83d\udcbe Guardar<\/button><!-- [et_pb_line_break_holder] --> <button class=\"action-btn print locked\" id=\"printBtn\" onclick=\"window.print()\">\ud83d\udda8\ufe0f Imprimir<\/button><!-- [et_pb_line_break_holder] --> <button class=\"action-btn reset\" onclick=\"window.resetData()\">\ud83d\udd04 Reiniciar<\/button><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div id=\"freemium-block\" style=\"margin-bottom:22px\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div style=\"background:#fff;border-radius:20px;padding:28px 24px;max-width:460px;margin:0 auto;box-shadow:0 8px 40px rgba(94,94,215,.18);border:2px solid #eef2ff;text-align:center\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div style=\"font-size:42px;margin-bottom:12px\">\ud83d\udd12<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<h3 style=\"font-family:'Montserrat',sans-serif;font-size:17px;font-weight:900;color:#1a1a2e;margin:0 0 10px\">Desbloquea todas las funcionalidades<\/h3>\n<p><!-- [et_pb_line_break_holder] --> <pee style=\"color:#64748b;font-size:13px;line-height:1.65;margin:0 0 22px\">El guardado de favoritos e historial en el expediente del paciente, as\u00ed como la impresi\u00f3n del cat\u00e1logo, est\u00e1n reservados para los suscriptores DYNSEO. Todas las tarjetas y el generador siguen siendo accesibles de forma gratuita.<\/pee><!-- [et_pb_line_break_holder] --> <a href=\"https:\/\/www.dynseo.com\/es\/nuestras-herramientas\/#preciosherramientas\" style=\"display:inline-block;background:#5e5ed7;color:#fff;padding:14px 34px;border-radius:50px;font-family:'Montserrat',sans-serif;font-size:14px;font-weight:800;text-decoration:none;box-shadow:0 4px 18px rgba(94,94,215,.32)\">\ud83d\ude80 Ver planes DYNSEO<\/a><!-- [et_pb_line_break_holder] --> <\/p>\n<div style=\"margin-top:14px;font-size:11px;color:#aaa\">\u2728 Los suscriptores tambi\u00e9n se benefician del guardado autom\u00e1tico en el expediente del paciente<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div><!-- [et_pb_line_break_holder] --> <\/p>\n<h3 class=\"section-title\">\ud83d\udda8\ufe0f Tarjetas para imprimir<\/h3>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"printable-cards\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"print-card\">\n<div class=\"emoji\">\ud83e\udd98<\/div>\n<h5>Saltos de canguro<\/h5>\n<pee>10 saltos en el sitio<!\u2013- [et_pb_br_holder] -\u2013>5 saltos en estrella<!\u2013- [et_pb_br_holder] -\u2013>5 saltos peque\u00f1os<\/pee><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"print-card\">\n<div class=\"emoji\">\ud83c\udf2c\ufe0f<\/div>\n<h5>Respiraci\u00f3n globo<\/h5>\n<pee>Inspira 4s \u2014 Aguanta 2s<!\u2013- [et_pb_br_holder] -\u2013>Espira 6s \u00d7 5<\/pee><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"print-card\">\n<div class=\"emoji\">\u270b<\/div>\n<h5>Dedos listos<\/h5>\n<pee>Toca cada dedo<!\u2013- [et_pb_br_holder] -\u2013>con el pulgar<!\u2013- [et_pb_br_holder] -\u2013>\u00a1Acelera!<\/pee><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"print-card\">\n<div class=\"emoji\">\ud83d\udc31<\/div>\n<h5>Gato que se estira<\/h5>\n<pee>A cuatro patas<!\u2013- [et_pb_br_holder] -\u2013>Arquea y redondea<!\u2013- [et_pb_br_holder] -\u2013>la espalda \u00d7 5<\/pee><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"print-card\">\n<div class=\"emoji\">\ud83c\udfc3<\/div>\n<h5>Carrera en el sitio<\/h5>\n<pee>Corre despacio<!\u2013- [et_pb_br_holder] -\u2013>Acelera 20 seg<!\u2013- [et_pb_br_holder] -\u2013>\u00a1Rodillas arriba!<\/pee><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"print-card\">\n<div class=\"emoji\">\ud83e\udd1a<\/div>\n<h5>Mano-rodilla cruzada<\/h5>\n<pee>Mano izquierda \u2192<!\u2013- [et_pb_br_holder] -\u2013>rodilla derecha<!\u2013- [et_pb_br_holder] -\u2013>Alterna \u00d7 10<\/pee><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><\/p>\n<footer class=\"dynseo-footer\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"footer-grid\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"footer-brand-name\">DYNSEO<\/div>\n<p><!-- [et_pb_line_break_holder] --> <pee class=\"footer-desc\">Programas de entrenamiento cerebral para todas las edades. Innovadores, divertidos y personalizados.<\/pee><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"footer-contact-item\"><span>\u2709\ufe0f<\/span><a href=\"mailto:contact@dynseo.com\">contact@dynseo.com<\/a><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"footer-contact-item\"><span>\ud83d\udccd<\/span><span>6 rue du docteur Finlay 75015 Par\u00eds<\/span><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"footer-stores\"><!-- [et_pb_line_break_holder] --> <a href=\"https:\/\/play.google.com\/store\/apps\/developer?id=DYNSEO+APPS&hl=es\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/www.dynseo.com\/wp-content\/uploads\/2018\/12\/playstore-fr-new.png\" alt=\"Google Play\"><\/a><!-- [et_pb_line_break_holder] --> <a href=\"https:\/\/apps.apple.com\/es\/developer\/dynseo\/id1000639418\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/www.dynseo.com\/wp-content\/uploads\/2021\/03\/telecharger_appstore.png\" alt=\"App Store\"><\/a><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div>\n<h4 class=\"footer-col-title\">Nuestras apps<\/h4>\n<ul class=\"footer-links\">\n<li><a href=\"https:\/\/www.dynseo.com\/es\/coco-piensa-y-coco-se-mueve-software-educativo\/\">COCO Piensa y Mueve<\/a><\/li>\n<li><a href=\"https:\/\/www.dynseo.com\/es\/joe-tu-entrenador-de-entrenamiento-cerebral\/\">JOE Coach Cerebral<\/a><\/li>\n<li><a href=\"https:\/\/www.dynseo.com\/es\/edith-juegos-de-memoria-faciles-de-usar-para-mayores\/\">EDITH Coach Memoria<\/a><\/li>\n<\/ul>\n<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div>\n<h4 class=\"footer-col-title\">Nuestros servicios<\/h4>\n<ul class=\"footer-links\">\n<li><a href=\"https:\/\/www.dynseo.com\/es\/nuestras-herramientas\/\">Herramientas<\/a><\/li>\n<\/ul>\n<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div>\n<h4 class=\"footer-col-title\">Info<\/h4>\n<ul class=\"footer-links\">\n<li><a href=\"https:\/\/www.dynseo.com\/es\/quienes-somos\/\">Nuestro equipo<\/a><\/li>\n<li><a href=\"https:\/\/www.dynseo.com\/es\/contacto\/\">Contacto<\/a><\/li>\n<\/ul>\n<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"footer-socials\"><!-- [et_pb_line_break_holder] --> <a href=\"https:\/\/www.facebook.com\/dynseo\/\" class=\"footer-social\" target=\"_blank\">f<\/a><!-- [et_pb_line_break_holder] --> <a href=\"https:\/\/www.instagram.com\/dynseo_\/\" class=\"footer-social\" target=\"_blank\">\ud83d\udcf7<\/a><!-- [et_pb_line_break_holder] --> <a href=\"https:\/\/www.linkedin.com\/company\/dynseo\/\" class=\"footer-social\" target=\"_blank\">in<\/a><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"footer-bottom\"><span>\u00a9 2026 DYNSEO. Todos los derechos reservados.<\/span><a href=\"https:\/\/www.dynseo.com\/es\/aviso-legal\/\">Aviso legal<\/a><\/div>\n<p><!-- [et_pb_line_break_holder] --><\/footer>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><\/p>\n<div class=\"toast\" id=\"toast\"><\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><script><!-- [et_pb_line_break_holder] -->\/* \u2500\u2500\u2500 Datos de tarjetas \u2500\u2500\u2500 *\/<!-- [et_pb_line_break_holder] -->var CARDS = [<!-- [et_pb_line_break_holder] --> {id:'kangourou', cat:'energy', icon:'\ud83e\udd98', title:'Saltos de canguro', dur:'1 min', benefit:'Libera la energ\u00eda acumulada', steps:['De pie, pies juntos','Salta en el sitio 10 veces','Haz 5 saltos en estrella','Termina con 5 saltos peque\u00f1os']},<!-- [et_pb_line_break_holder] --> {id:'course', cat:'energy', icon:'\ud83c\udfc3', title:'Carrera en el sitio', dur:'1 min', benefit:'Activa la circulaci\u00f3n', steps:['Corre en el sitio despacio','Acelera durante 20 segundos','Sube las rodillas bien alto','Desacelera progresivamente']},<!-- [et_pb_line_break_holder] --> {id:'boxe', cat:'energy', icon:'\ud83e\udd4a', title:'Boxeo imaginario', dur:'1 min', benefit:'Descarga las tensiones', steps:['Postura de boxeador\/a','Da pu\u00f1etazos al aire','Alterna derecha e izquierda','Termina con uppercuts']},<!-- [et_pb_line_break_holder] --> {id:'ballon', cat:'calm', icon:'\ud83c\udf2c\ufe0f', title:'Respiraci\u00f3n globo', dur:'2 min', benefit:'Calma el sistema nervioso', steps:['Imagina un globo en tu barriga','Inspira por la nariz: hincha (4 seg)','Aguanta (2 seg)','Espira por la boca: deshincha (6 seg)','Repite 5 veces']},<!-- [et_pb_line_break_holder] --> {id:'tortue', cat:'calm', icon:'\ud83d\udc22', title:'La tortuga', dur:'1 min', benefit:'Suelta la tensi\u00f3n del cuello', steps:['Si\u00e9ntate y mete la cabeza entre los hombros','Aprieta los hombros fuerte (5 seg)','Suelta de golpe','Siente la relajaci\u00f3n','Repite 3 veces']},<!-- [et_pb_line_break_holder] --> {id:'glacon', cat:'calm', icon:'\ud83e\uddca', title:'Cubito de hielo que se derrite', dur:'2 min', benefit:'Relaja todo el cuerpo', steps:['De pie, r\u00edgido\/a como un cubito de hielo','Contrae todo tu cuerpo','Imagina el sol calent\u00e1ndote','Derr\u00edtete despacio hacia el suelo','Termina tumbado\/a, completamente blando\/a']},<!-- [et_pb_line_break_holder] --> {id:'doigts', cat:'focus', icon:'\u270b', title:'Los dedos listos', dur:'1 min', benefit:'Estimula la coordinaci\u00f3n', steps:['Toca cada dedo con el pulgar','Acelera progresivamente','Hazlo con los ojos cerrados','Invierte el sentido']},<!-- [et_pb_line_break_holder] --> {id:'laser', cat:'focus', icon:'\ud83c\udfaf', title:'El l\u00e1ser de los ojos', dur:'1 min', benefit:'Descansa y activa los ojos', steps:['Fija un punto lejano (5 seg)','Fija tu dedo delante de la nariz (5 seg)','Alterna 5 veces','Haz c\u00edrculos con los ojos']},<!-- [et_pb_line_break_holder] --> {id:'croise', cat:'focus', icon:'\ud83e\udd1a', title:'Cruce mano-rodilla', dur:'1 min', benefit:'Conecta los dos hemisferios', steps:['De pie, levanta la rodilla derecha','T\u00f3cala con la mano izquierda','Alterna con el otro lado','Haz 10 repeticiones de cada']},<!-- [et_pb_line_break_holder] --> {id:'arbre', cat:'stretch',icon:'\ud83c\udf33', title:'El \u00e1rbol que crece', dur:'1 min', benefit:'Estira la columna vertebral', steps:['De pie, pies bien anclados','Levanta los brazos hacia el cielo','Est\u00edrate lo m\u00e1s alto que puedas','Mant\u00e9n 10 segundos','Baja despacio']},<!-- [et_pb_line_break_holder] --> {id:'chat', cat:'stretch',icon:'\ud83d\udc31', title:'El gato que se estira', dur:'2 min', benefit:'Hace la espalda m\u00e1s flexible', steps:['A cuatro patas','Arquea la espalda y levanta la cabeza','Redondea la espalda y mete la cabeza','Alterna 5 veces despacio']},<!-- [et_pb_line_break_holder] --> {id:'papillon', cat:'stretch',icon:'\ud83e\udd8b', title:'La mariposa', dur:'1 min', benefit:'Abre las caderas', steps:['Sentado\/a, plantas de los pies juntas','Sujeta los pies con las manos','Mueve las rodillas como alas','Respira profundamente']}<!-- [et_pb_line_break_holder] -->];<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->\/* \u2500\u2500\u2500 Estado \u2500\u2500\u2500 *\/<!-- [et_pb_line_break_holder] -->var _state = { favoris: [], utilisees: {}, nb_tirages: 0 };<!-- [et_pb_line_break_holder] -->var _currentFilter = 'all';<!-- [et_pb_line_break_holder] -->var _isAuthorized = false;<!-- [et_pb_line_break_holder] -->var _session = { timestamp_debut: Date.now(), timestamp_derniere_modif: null };<!-- [et_pb_line_break_holder] -->var _STORAGE_KEY = 'dynseo-pausas-activas-es';<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->\/* \u2500\u2500\u2500 Init \u2500\u2500\u2500 *\/<!-- [et_pb_line_break_holder] -->document.addEventListener('DOMContentLoaded', function () {<!-- [et_pb_line_break_holder] --> loadData(); renderCards('all'); updateStats(); applyAccess();<!-- [et_pb_line_break_holder] -->});<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->function setSaveStatus(s) {<!-- [et_pb_line_break_holder] --> var el = document.getElementById('saveStatus'); var lbl = document.getElementById('saveLabel');<!-- [et_pb_line_break_holder] --> el.className = 'save-status ' + s;<!-- [et_pb_line_break_holder] --> lbl.textContent = s === 'saved' ? 'Guardado \u2713' : s === 'pending' ? 'Cambios pendientes...' : 'Sin cambios';<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->function showToast(msg, err) {<!-- [et_pb_line_break_holder] --> var t = document.getElementById('toast'); t.textContent = msg;<!-- [et_pb_line_break_holder] --> t.className = 'toast show' + (err ? ' error' : '');<!-- [et_pb_line_break_holder] --> clearTimeout(t._tid); t._tid = setTimeout(function () { t.className = 'toast'; }, 2500);<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->function markPending() {<!-- [et_pb_line_break_holder] --> _session.timestamp_derniere_modif = Date.now(); setSaveStatus('pending');<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->function applyAccess() {<!-- [et_pb_line_break_holder] --> var block = document.getElementById('freemium-block'); var saveBtn = document.getElementById('saveBtn'); var printBtn = document.getElementById('printBtn');<!-- [et_pb_line_break_holder] --> if (_isAuthorized) {<!-- [et_pb_line_break_holder] --> if (block) block.style.display = 'none';<!-- [et_pb_line_break_holder] --> if (saveBtn) saveBtn.classList.remove('locked');<!-- [et_pb_line_break_holder] --> if (printBtn) printBtn.classList.remove('locked');<!-- [et_pb_line_break_holder] --> } else {<!-- [et_pb_line_break_holder] --> if (block) block.style.display = 'block';<!-- [et_pb_line_break_holder] --> if (saveBtn) saveBtn.classList.add('locked');<!-- [et_pb_line_break_holder] --> if (printBtn) printBtn.classList.add('locked');<!-- [et_pb_line_break_holder] --> }<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->\/* \u2500\u2500\u2500 Payload \u2500\u2500\u2500 *\/<!-- [et_pb_line_break_holder] -->function buildPayload() {<!-- [et_pb_line_break_holder] --> var total = 0;<!-- [et_pb_line_break_holder] --> Object.keys(_state.utilisees).forEach(function (k) { total += _state.utilisees[k]; });<!-- [et_pb_line_break_holder] --> var top = null; var topN = 0;<!-- [et_pb_line_break_holder] --> Object.keys(_state.utilisees).forEach(function (id) { if (_state.utilisees[id] > topN) { topN = _state.utilisees[id]; top = id; } });<!-- [et_pb_line_break_holder] --> var topCard = top ? CARDS.filter(function (c) { return c.id === top; })[0] : null;<!-- [et_pb_line_break_holder] --> var cats_fav = {};<!-- [et_pb_line_break_holder] --> _state.favoris.forEach(function (id) { var c = CARDS.filter(function (c) { return c.id === id; })[0]; if (c) cats_fav[c.cat] = (cats_fav[c.cat] || 0) + 1; });<!-- [et_pb_line_break_holder] --> return {<!-- [et_pb_line_break_holder] --> resumen: total + ' pausa(s), ' + _state.favoris.length + ' favorito(s)',<!-- [et_pb_line_break_holder] --> pausas_realizadas: String(total),<!-- [et_pb_line_break_holder] --> favoritos_nb: String(_state.favoris.length),<!-- [et_pb_line_break_holder] --> favoritos_ids: _state.favoris.join(', ') || '-',<!-- [et_pb_line_break_holder] --> pausa_top: topCard ? topCard.title : '-',<!-- [et_pb_line_break_holder] --> tiradas_azar: String(_state.nb_tirages),<!-- [et_pb_line_break_holder] --> cats_favoritos: Object.keys(cats_fav).join(', ') || '-',<!-- [et_pb_line_break_holder] --> duracion_sesion_s: String(Math.round((Date.now() - _session.timestamp_debut) \/ 1000)),<!-- [et_pb_line_break_holder] --> timestamp: String(Date.now())<!-- [et_pb_line_break_holder] --> };<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->\/* \u2500\u2500\u2500 Render \u2500\u2500\u2500 *\/<!-- [et_pb_line_break_holder] -->function renderCards(filter) {<!-- [et_pb_line_break_holder] --> var grid = document.getElementById('cardsGrid');<!-- [et_pb_line_break_holder] --> var filtered = CARDS.filter(function (c) {<!-- [et_pb_line_break_holder] --> if (filter === 'all') return true;<!-- [et_pb_line_break_holder] --> if (filter === 'fav') return _state.favoris.indexOf(c.id) !== -1;<!-- [et_pb_line_break_holder] --> return c.cat === filter;<!-- [et_pb_line_break_holder] --> });<!-- [et_pb_line_break_holder] --> if (filtered.length === 0) {<!-- [et_pb_line_break_holder] --> grid.innerHTML = '<pee style=\"color:#aaa;font-size:13px;text-align:center;padding:20px;grid-column:1\/-1\">Ninguna tarjeta en esta categor\u00eda.<\/pee>';<!-- [et_pb_line_break_holder] --> return;<!-- [et_pb_line_break_holder] --> }<!-- [et_pb_line_break_holder] --> grid.innerHTML = filtered.map(function (c) {<!-- [et_pb_line_break_holder] --> var isFav = _state.favoris.indexOf(c.id) !== -1;<!-- [et_pb_line_break_holder] --> var used = _state.utilisees[c.id] || 0;<!-- [et_pb_line_break_holder] --> var stepsHtml = c.steps.map(function (s) { return '<\/p>\n<li>' + s + '<\/li>\n<p>'; }).join('');<!-- [et_pb_line_break_holder] --> return '<\/p>\n<div class=\"exercise-card ' + c.cat + '\" id=\"ecard-' + c.id + '\">'<!-- [et_pb_line_break_holder] --> + '<button class=\"fav-btn' + (isFav ? ' active' : '') + '\" onclick=\"window.toggleFav(\\'' + c.id + '\\',event)\">' + (isFav ? '\u2b50' : '\u2606') + '<\/button>'<!-- [et_pb_line_break_holder] --> + '<\/p>\n<div class=\"card-icon\">' + c.icon + '<\/div>\n<p>'<!-- [et_pb_line_break_holder] --> + '<\/p>\n<div class=\"card-title\">' + c.title + '<\/div>\n<p>'<!-- [et_pb_line_break_holder] --> + '<\/p>\n<div class=\"card-duration\">\u23f1\ufe0f ' + c.dur + '<\/div>\n<p>'<!-- [et_pb_line_break_holder] --> + '<\/p>\n<div class=\"card-steps\">\n<ol>' + stepsHtml + '<\/ol>\n<\/div>\n<p>'<!-- [et_pb_line_break_holder] --> + '<\/p>\n<div class=\"card-benefit\">\u2728 ' + c.benefit + '<\/div>\n<p>'<!-- [et_pb_line_break_holder] --> + (used > 0 ? 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'\u2b50 A\u00f1adido a favoritos' : 'Eliminado de favoritos', false);<!-- [et_pb_line_break_holder] -->};<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->function useCard(id) {<!-- [et_pb_line_break_holder] --> _state.utilisees[id] = (_state.utilisees[id] || 0) + 1;<!-- [et_pb_line_break_holder] --> renderCards(_currentFilter); updateStats(); markPending();<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->window.filterCards = function (cat, btn) {<!-- [et_pb_line_break_holder] --> _currentFilter = cat;<!-- [et_pb_line_break_holder] --> document.querySelectorAll('.cat-btn').forEach(function (b) { b.classList.remove('active'); });<!-- [et_pb_line_break_holder] --> btn.classList.add('active'); renderCards(cat);<!-- [et_pb_line_break_holder] -->};<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->window.pickRandom = function () {<!-- [et_pb_line_break_holder] --> var card = document.getElementById('randomCard');<!-- [et_pb_line_break_holder] --> card.style.animation = 'shake 0.5s ease';<!-- [et_pb_line_break_holder] --> setTimeout(function () { card.style.animation = ''; }, 500);<!-- [et_pb_line_break_holder] --> var c = CARDS[Math.floor(Math.random() * CARDS.length)];<!-- [et_pb_line_break_holder] --> setTimeout(function () {<!-- [et_pb_line_break_holder] --> card.innerHTML = '<\/p>\n<div class=\"icon\">' + c.icon + '<\/div>\n<div class=\"title\">' + c.title + '<\/div>\n<div class=\"instruction\">' + c.steps.join(' \u2192 ') + '<\/div>\n<p>';<!-- [et_pb_line_break_holder] --> }, 250);<!-- [et_pb_line_break_holder] --> _state.nb_tirages++; useCard(c.id);<!-- [et_pb_line_break_holder] -->};<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->function updateStats() {<!-- [et_pb_line_break_holder] --> var total = 0;<!-- [et_pb_line_break_holder] --> Object.keys(_state.utilisees).forEach(function (k) { total += _state.utilisees[k]; });<!-- [et_pb_line_break_holder] --> document.getElementById('statTotal').textContent = total;<!-- [et_pb_line_break_holder] --> document.getElementById('statFavoris').textContent = _state.favoris.length;<!-- [et_pb_line_break_holder] --> var top = null; var topN = 0;<!-- [et_pb_line_break_holder] --> Object.keys(_state.utilisees).forEach(function (id) { if (_state.utilisees[id] > topN) { topN = _state.utilisees[id]; top = id; } });<!-- [et_pb_line_break_holder] --> var topCard = top ? 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