{"id":361,"date":"2013-03-28T12:16:43","date_gmt":"2013-03-28T12:16:43","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=361"},"modified":"2019-06-03T21:24:44","modified_gmt":"2019-06-03T21:24:44","slug":"ultimma-100-entrenamientos-en-casa","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/ultimma-100-entrenamientos-en-casa\/","title":{"rendered":"Entrenamientos en casa de nivel intermedio"},"content":{"rendered":"<p><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"239\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/sistema-de-entrenamiento\/ultimatemma\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg?fit=450%2C456&amp;ssl=1\" data-orig-size=\"450,456\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Vladimir Zabunov&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;UltimateMMA&quot;}\" data-image-title=\"UltimateMMA\" data-image-description=\"&lt;p&gt;Muscle Building workout system&lt;\/p&gt;\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg?fit=450%2C456&amp;ssl=1\" class=\"alignnone size-full wp-image-239\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg?resize=450%2C456\" alt=\"Sistema de entrenamiento\" width=\"450\" height=\"456\" \/><\/a><\/p>\n<p><span style=\"color:#ff0000;\"><strong>DESCARGO DE RESPONSABILIDAD \u2013 Ejercite bajo su propio riesgo<\/strong><\/span><\/p>\n<p>Para el programa completo \u2013 <a title=\"Sistema de entrenamiento ULTIMA 100\" href=\"http:\/\/blackbeltwhitehat.com\/es\/sistema-de-entrenamiento\/\">ver esta p\u00e1gina<\/a><\/p>\n<p>Siempre caliente con ejercicios de peso corporal y\/o ejercicios cardiovasculares ligeros y estiramientos din\u00e1micos antes de realizar cualquiera de estos entrenamientos.<br \/>\nAdem\u00e1s, haz al menos 1 serie de ejercicios antes de realizar tu(s) serie(s) de trabajo.<\/p>\n<p>Necesitar\u00e1s algunos elementos para hacer esto en casa, incluidos:<\/p>\n<ul>\n<li>Una barra de dominadas<\/li>\n<li>Bandas\/tubos de resistencia<\/li>\n<li>Barras de flexiones<\/li>\n<li>Chaleco lastrado<\/li>\n<li>Tablero BOSU \u2013 opcional<\/li>\n<\/ul>\n<p><strong>Conc\u00e9ntrese en su forma: complete los ejercicios bajo control con una breve pausa al principio y al final de cada movimiento\/repetici\u00f3n.\u00a0<\/strong><\/p>\n<h2><span style=\"color:#ff0000;\">Entrenamiento de pecho y hombros<\/span><\/h2>\n<p><strong>Press militar con banda de resistencia<\/strong> x 2 series de 12 repeticiones<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/JMZxrSRpGhw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=74&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Flexiones de parada de manos<\/strong> x 2 juegos de m\u00e1ximo:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/YsRy4pwVeSc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\n*Alternativa a las flexiones de pino: press de hombros con bandas de resistencia: 2 series de 10 repeticiones<\/p>\n<p><strong>Flexiones explosivas sobre BOSU (o en el suelo si no tienes BOSU)<\/strong>\u00a0x 2 series de 10 repeticiones:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/iQFSbvayhwY?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>elevaciones laterales<\/strong> x 1 serie de 12 repeticiones<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/TLKvJKX0-h8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=25&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Flexiones con chaleco lastrado y barras de flexi\u00f3n<\/strong> x 1 serie x m\u00e1ximo de repeticiones:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/mWkMYmn7bEo?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<h2><span style=\"text-decoration:underline;color:#ff0000;\">Entrenamiento de espalda y piernas<\/span><\/h2>\n<p><span style=\"color:#ff0000;\"><span style=\"text-decoration:underline;\"><br \/>\n<\/span><span style=\"color:#000000;\">Dominadas (con peso si es necesario, coloque los pies sobre una silla si es demasiado dif\u00edcil) x 2 series de 8 a 10 repeticiones<\/span><\/span><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/fSdHTAciCrA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=15&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Flexiones de b\u00edceps con banda<\/strong> x 2 series de 20 repeticiones<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/CuRzmq5qn7k?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Sentadillas divididas b\u00falgaras<\/strong> x 2 series de 12 repeticiones<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ZMEbNxdYQK8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Sentadillas con una pierna<\/strong> x 2 series de 15 repeticiones en cada pierna<br \/>\nVariaci\u00f3n relacionada con MMA que se muestra aqu\u00ed:<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/6AlTVYVSuI8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Estos 2 entrenamientos deber\u00edan tomar alrededor de 30 minutos cada uno para completarse.<\/p>\n<p>Empieza con 2 entrenamientos por semana. Intenta progresar a\u00f1adiendo m\u00e1s series y aumentando la resistencia.<\/p>\n<p>Con el tiempo, intente progresar hasta el gimnasio y pasar a la secci\u00f3n de levantamiento compuesto del <a href=\"http:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/sistema-de-entrenamiento\/\">Gimnasio ULTIMMA<\/a> programa de formaci\u00f3n.<\/p>\n<p>Plan de dieta gratuito <a href=\"http:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/dieta-para-culturismo-y-desarrollo-muscular\/\">aqu\u00ed<\/a><\/p>\n<p><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/03\/workout_infographic.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2045\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/ultimma-100-entrenamientos-en-casa\/workout_infographic\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/03\/workout_infographic.jpg?fit=1224%2C12756&amp;ssl=1\" data-orig-size=\"1224,12756\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"workout_infographic\" data-image-description=\"&lt;p&gt;home workout&lt;\/p&gt;\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/03\/workout_infographic.jpg?fit=98%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-2045\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/03\/workout_infographic.jpg?resize=640%2C6669\" alt=\"infograf\u00eda de entrenamiento\" width=\"640\" height=\"6669\" \/><\/a><\/p>\n<p>Para cientos de ejercicios adicionales, algunos equipos simples como el &#039;\u2018<a href=\"http:\/\/www.pullupmate.co.uk\" target=\"_blank\" rel=\"noopener\">Compa\u00f1ero de dominadas<\/a>\u2018O podr\u00edas a\u00f1adir una pesa rusa al gimnasio en casa. Hay cientos de ejercicios que puedes realizar con un equipo peque\u00f1o y econ\u00f3mico.<\/p>","protected":false},"excerpt":{"rendered":"<p>DISCLAIMER &#8211; Exericse at your own risk For the full programme &#8211; see this page Always warm up with bodyweight exercises and\/or light cardio and dynamic stretching before undertaking any of these workouts. Also, do at least 1 workout set before doing your working set(s) You&#8217;ll need a few bits and bobs to do this [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":5,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"footnotes":""},"class_list":["post-361","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Intermediate Level Home Workouts - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/ultimma-100-entrenamientos-en-casa\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermediate Level Home Workouts - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"DISCLAIMER &#8211; Exericse at your own risk For the full programme &#8211; see this page Always warm up with bodyweight exercises and\/or light cardio and dynamic stretching before undertaking any of these workouts. Also, do at least 1 workout set before doing your working set(s) You&#8217;ll need a few bits and bobs to do this [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/ultimma-100-entrenamientos-en-casa\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2019-06-03T21:24:44+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Intermediate Level Home Workouts - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/ultimma-100-entrenamientos-en-casa\/","og_locale":"es_ES","og_type":"article","og_title":"Intermediate Level Home Workouts - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"DISCLAIMER &#8211; Exericse at your own risk For the full programme &#8211; see this page Always warm up with bodyweight exercises and\/or light cardio and dynamic stretching before undertaking any of these workouts. Also, do at least 1 workout set before doing your working set(s) You&#8217;ll need a few bits and bobs to do this [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/ultimma-100-entrenamientos-en-casa\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2019-06-03T21:24:44+00:00","og_image":[{"url":"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg","type":"","width":"","height":""}],"twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/ultimma-100-home-workouts\/","url":"https:\/\/blackbeltwhitehat.com\/fitness\/ultimma-100-home-workouts\/","name":"Intermediate Level Home Workouts - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/ultimma-100-home-workouts\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/ultimma-100-home-workouts\/#primaryimage"},"thumbnailUrl":"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg","datePublished":"2013-03-28T12:16:43+00:00","dateModified":"2019-06-03T21:24:44+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/ultimma-100-home-workouts\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/fitness\/ultimma-100-home-workouts\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/ultimma-100-home-workouts\/#primaryimage","url":"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg","contentUrl":"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/ultimma-100-home-workouts\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"S &amp; C","item":"https:\/\/blackbeltwhitehat.com\/fitness\/"},{"@type":"ListItem","position":3,"name":"Intermediate Level Home Workouts"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA y nutrici\u00f3n del Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]}]}},"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P2Sx3t-5P","jetpack-related-posts":[{"id":10380,"url":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/entrenamiento-de-pecho-de-mma\/","url_meta":{"origin":361,"position":0},"title":"Entrenamiento de pecho de MMA 2022 (PDF incluido)","author":"Dave","date":"julio 19, 2019","format":false,"excerpt":"Entrenar el pecho de forma aislada del resto del cuerpo no es lo ideal para desarrollar fuerza y condici\u00f3n f\u00edsica espec\u00edficas para MMA. Entrenar movimientos espec\u00edficos, en lugar de m\u00fasculos, es la mejor manera de desarrollar la condici\u00f3n f\u00edsica y la potencia para la jaula. - si quieres hacer que el pecho\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/banduppercuts.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":2418,"url":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/","url_meta":{"origin":361,"position":1},"title":"S y C","author":"Dave","date":"diciembre 23, 2014","format":false,"excerpt":"Programas de fuerza y acondicionamiento. En el Reino Unido se escribe &quot;Training Programmes&quot;. Cuento con 20 a\u00f1os de experiencia en entrenamiento con pesas, m\u00e1s de 12 a\u00f1os de experiencia en entrenamiento de MMA y una licenciatura con honores en Ciencias del Deporte de la principal universidad deportiva del Reino Unido: Loughborough... adem\u00e1s de una maestr\u00eda en Ejercicio y Nutrici\u00f3n.","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":10395,"url":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/beneficios-para-la-salud-del-entrenamiento-en-intervalos-tabata\/","url_meta":{"origin":361,"position":2},"title":"Beneficios para la salud del entrenamiento en intervalos Tabata (incluye PDF de entrenamiento)","author":"Dave","date":"julio 14, 2019","format":false,"excerpt":"Tabata Intervals for Health & MMA-Specific Training No time to exercise? Busy with work, family & the commute to the day job? If you have 4 minutes, 3 times per week, you have enough time to exercise & improve your health (or performance) significantly. Scroll down to see some specific\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/crosshookcross.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10685,"url":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/ejercicios-pliometricos-para-mma\/","url_meta":{"origin":361,"position":3},"title":"Pliometr\u00eda para MMA \u00b7 2025 \u00b7 pdf incluido \u2714","author":"Dave","date":"agosto 20, 2019","format":false,"excerpt":"\u00daltima actualizaci\u00f3n: 31 de diciembre de 2021. Entrenamiento pliom\u00e9trico de MMA. Los ejercicios pliom\u00e9tricos son, sin duda, la mejor manera de desarrollar potencia explosiva, a diferencia de los levantamientos ol\u00edmpicos. Ambos desarrollan la velocidad de la fuerza al trabajar las fibras musculares de contracci\u00f3n r\u00e1pida tipo IIb de una manera espec\u00edfica. A menudo se les considera el eslab\u00f3n perdido\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"plyometric MMA exercise","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":556,"url":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/ejercicios-de-peso-corporal\/","url_meta":{"origin":361,"position":4},"title":"Programa de entrenamiento con peso corporal intermedio","author":"Dave","date":"julio 2, 2013","format":false,"excerpt":"BodyWeight Training Programme \/ Program A list of exercises that can be done with no equipment, images to come soon: BodyWeight Exercises With No equipment Press ups Tricep \/ diamond Press ups Spiderman Press ups Shoulder tap press ups Squats Lunges Split Deadlifts Mountain Climbers Burpees Plank Side Plank Crunch\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"spidermanpressups","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":217,"url":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/sistema-de-entrenamiento\/","url_meta":{"origin":361,"position":5},"title":"Fuerza y acondicionamiento f\u00edsico en MMA (PDF): de principiante a avanzado","author":"Dave","date":"febrero 28, 2013","format":false,"excerpt":"EXERCISE AT YOUR OWN RISK ULTIMMA 100 System Home or gym Fitness Routine Exercise at your own risk Stage 1 - Build a Base of Strength & Technique This stage involves higher rep bodyweight exercises to establish a base of strength and general fitness To begin with, duration is not\u2026","rel":"","context":"Con 2 comentarios","block_context":{"text":"Con 2 comentarios","link":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/sistema-de-entrenamiento\/#comments"},"img":{"alt_text":"Workout System","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/361","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=361"}],"version-history":[{"count":23,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/361\/revisions"}],"predecessor-version":[{"id":10239,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/361\/revisions\/10239"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/2418"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}