{"id":11595,"date":"2020-05-22T20:18:40","date_gmt":"2020-05-22T20:18:40","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11595"},"modified":"2020-05-26T12:58:36","modified_gmt":"2020-05-26T12:58:36","slug":"entrenamiento-de-pecho-en-casa-sin-equipo-10-minutos-pdf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2020\/05\/22\/entrenamiento-de-pecho-en-casa-sin-equipo-10-minutos-pdf\/","title":{"rendered":"Rutina de pecho en casa (sin equipo) - 10 minutos (.pdf)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Entrenar el pecho en casa es bastante f\u00e1cil. Los principiantes pueden hacer flexiones de rodillas, 2 o 3 series de repeticiones m\u00e1ximas; los de nivel intermedio, 3 series de flexiones normales. Para hacerlo a\u00fan m\u00e1s dif\u00edcil, puedes hacer flexiones con los pies elevados sobre un sof\u00e1 o sill\u00f3n. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para un entrenamiento avanzado de pecho en casa sin equipo, las flexiones hind\u00faes son fant\u00e1sticas, as\u00ed como los ejercicios pliom\u00e9tricos de pecho como las flexiones con palmada. Para los tr\u00edceps, las flexiones de perro boca abajo son fant\u00e1sticas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hice un video r\u00e1pido sobre c\u00f3mo entrenar en casa sin equipo. \u00a1A veces solo necesitas 5 minutos para mantener cierta fuerza y condici\u00f3n f\u00edsica!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un r\u00e1pido <strong>descargo de responsabilidad<\/strong> Algunos de estos ejercicios de pecho ejercen mucha presi\u00f3n sobre los codos y los hombros, y la hiperextensi\u00f3n de la espalda puede agravar o incluso causar problemas de disco, as\u00ed que ejerc\u00edtate bajo tu propio riesgo. Dicho esto, este entrenamiento es muy bueno para la fuerza y la flexibilidad. Recomiendo encarecidamente calentar bien antes de empezar. <\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\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\/tLT4Lq3hdts?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>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Calentamiento para entrenamiento de pecho <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lo ideal ser\u00eda sudar un poco. Normalmente salgo a caminar con mi hijo\/beb\u00e9 en brazos, pero hoy no tuve oportunidad, as\u00ed que hice sentadillas con peso corporal y ejercicios de hombros para calentar.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Flexiones de rodillas x 1 serie<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Flexiones \u2013 Forma normal \u2013 mantener los codos hacia adentro x 2 series de 10-20 repeticiones<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Ejercicios\/series de trabajo<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Flexiones hind\u00faes x 2 series de 8-12 repeticiones<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" data-attachment-id=\"11597\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/hindupressups\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" 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;0&quot;}\" data-image-title=\"hindupressups\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?fit=480%2C270&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?resize=480%2C270&#038;ssl=1\" alt=\"flexiones hind\u00faes\" class=\"wp-image-11597\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Press de tr\u00edceps perro boca abajo x 2 series de repeticiones m\u00e1ximas<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" data-attachment-id=\"11598\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/tricepexercisenoequipment\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/tricepexercisenoequipment.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" 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;0&quot;}\" data-image-title=\"tricepexercisenoequipment\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/tricepexercisenoequipment.gif?fit=480%2C270&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/tricepexercisenoequipment.gif?resize=480%2C270&#038;ssl=1\" alt=\"Ejercicio de tr\u00edceps sin equipo\" class=\"wp-image-11598\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Flexiones pliom\u00e9tricas con aplausos x 2 series de 6 repeticiones<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Postura del puente x 1 serie de m\u00e1xima retenci\u00f3n<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\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\/V3GosbAGuyM?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>\n<\/div><\/figure>\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed est\u00e1, en una bonita mesa.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Entrenamiento de pecho<\/strong>&nbsp;<\/td><\/tr><tr><td>Ejercicio&nbsp;<\/td><td>Conjuntos&nbsp;<\/td><td>Representantes&nbsp;<\/td><\/tr><tr><td>Flexiones de rodillas&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>Flexiones&nbsp;<\/td><td>2&nbsp;<\/td><td>15&nbsp;<\/td><\/tr><tr><td>Flexiones hind\u00faes&nbsp;<\/td><td>2&nbsp;<\/td><td>8-12&nbsp;<\/td><\/tr><tr><td>Prensas de perro boca abajo&nbsp;<\/td><td>2&nbsp;<\/td><td>8-12&nbsp;<\/td><\/tr><tr><td>Flexiones pliom\u00e9tricas con palmadas&nbsp;<\/td><td>2&nbsp;<\/td><td>6&nbsp;<\/td><\/tr><tr><td>Postura del puente&nbsp;<\/td><td>1&nbsp;<\/td><td>Mantener el tiempo m\u00e1ximo&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Descargar como <strong><em>pdf<\/em><\/strong> aqu\u00ed:<\/p>\n\n\n\n<div class=\"wp-block-file\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/home_chest_workout.pdf\">entrenamiento de pecho en casa<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/home_chest_workout.pdf\" class=\"wp-block-file__button\" download>Descargar<\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>Training your chest at home is pretty easy to do. Beginners can do press ups from their knees, 2 or 3 sets of maximum repetitions, intermediate level would involve 3 sets of normal press ups. To make thing even harder you can do press ups with your feet elevated on a sofa or couch. To [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189,12504],"tags":[19701474,784152946,2633997],"class_list":["post-11595","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","tag-bodyweight-fitness","tag-fitness","tag-home-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Home Chest Workout - No Equipment -10 Minutes (.pdf) - 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\/2020\/05\/22\/entrenamiento-de-pecho-en-casa-sin-equipo-10-minutos-pdf\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Home Chest Workout - No Equipment -10 Minutes (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Training your chest at home is pretty easy to do. Beginners can do press ups from their knees, 2 or 3 sets of maximum repetitions, intermediate level would involve 3 sets of normal press ups. To make thing even harder you can do press ups with your feet elevated on a sofa or couch. To [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2020\/05\/22\/entrenamiento-de-pecho-en-casa-sin-equipo-10-minutos-pdf\/\" \/>\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:published_time\" content=\"2020-05-22T20:18:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-05-26T12:58:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?w=480\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Rutina de pecho en casa - Sin equipo - 10 minutos (.pdf) - Blog de fitness y MMA - 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\/2020\/05\/22\/entrenamiento-de-pecho-en-casa-sin-equipo-10-minutos-pdf\/","og_locale":"es_ES","og_type":"article","og_title":"Home Chest Workout - No Equipment -10 Minutes (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Training your chest at home is pretty easy to do. Beginners can do press ups from their knees, 2 or 3 sets of maximum repetitions, intermediate level would involve 3 sets of normal press ups. To make thing even harder you can do press ups with your feet elevated on a sofa or couch. To [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/05\/22\/entrenamiento-de-pecho-en-casa-sin-equipo-10-minutos-pdf\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2020-05-22T20:18:40+00:00","article_modified_time":"2020-05-26T12:58:36+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?w=480","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/22\/home-chest-workout-no-equipment-10-minutes-pdf\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/22\/home-chest-workout-no-equipment-10-minutes-pdf\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Home Chest Workout &#8211; 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.pdf included [Updated Sept. 2023]","author":"Dave","date":"septiembre 6, 2019","format":false,"excerpt":"El boxeo \ud83e\udd4a es un deporte muy exigente. Hay muchos aspectos del entrenamiento f\u00edsico que influyen en la preparaci\u00f3n para el boxeo; sin embargo, algo crucial que quiero que todos sepan es que la fuerza del pecho no equivale a la potencia de los golpes. https:\/\/youtu.be\/wxJldzXoXMw Se genera muy poca potencia espec\u00edficamente desde el pecho\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":3300,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/12\/28\/entrenamiento-funcional-de-pecho\/","url_meta":{"origin":11595,"position":1},"title":"Entrenamiento funcional de pecho \u22c5 2023 (PDF incluido) \u2714","author":"Dave","date":"diciembre 28, 2015","format":false,"excerpt":"Entrenamiento funcional de pecho: \u00a1Desarrolla una potencia explosiva \ud83d\udd25 con este entrenamiento de pecho! Los ejercicios funcionales de pecho son un tanto contradictorios. Para que un ejercicio sea funcional, debe utilizar todo el cuerpo, en lugar de aislar el pecho en posici\u00f3n tumbada o sentada. Para un entrenamiento de pecho de boxeo\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"BOSU Plyometric Press ups","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13985,"url":"https:\/\/blackbeltwhitehat.com\/es\/2023\/03\/22\/ejercicios-de-pecho-con-banda-de-resistencia-pdf-2024\/","url_meta":{"origin":11595,"position":2},"title":"Beginners&#8217; Resistance Band Chest Exercises (pdf) [2025]","author":"Dave","date":"marzo 22, 2023","format":false,"excerpt":"Por favor, sigue a Fit Gent en YouTube aqu\u00ed y a James Grage aqu\u00ed. A continuaci\u00f3n, encontrar\u00e1s su excelente video, que explica c\u00f3mo realizar ejercicios de pecho con una banda de resistencia: https:\/\/www.youtube.com\/watch?v=UydUK8KLqt8 Band Cross Body Upper Chest Fly Resistance Band Chest Press Resistance Band Upper Chest Press Resistance Band Flex Up Alternating Resistance\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/decline-band-press.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":14053,"url":"https:\/\/blackbeltwhitehat.com\/es\/2023\/03\/31\/ejercicios-de-pecho-con-banda-de-resistencia-pdf-2023\/","url_meta":{"origin":11595,"position":3},"title":"Joe Rogan Resistance Band Chest Exercises .pdf [2024]","author":"Dave","date":"marzo 31, 2023","format":false,"excerpt":"En este art\u00edculo: Importancia de la banda de resistencia para ejercicios de pecho Plan de ejercicios para ejercicios de pecho con banda de resistencia Flexiones con banda de resistencia Aperturas de pecho cruzadas de pie con banda de resistencia Tr\u00edceps con banda de resistencia Remo con banda de resistencia Press inclinado con banda de resistencia en posici\u00f3n escalonada Press Pallof con banda de resistencia Press de pecho inclinado de pie Pu\u00f1etazos alternos Media rodillas Cruce bajo con banda\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/floorpress.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":12785,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/02\/06\/equipo-de-gimnasio-en-casa-barato-que-vale-la-pena\/","url_meta":{"origin":11595,"position":4},"title":"Equipo de gimnasio barato para casa (\u00bfvale la pena?)","author":"Dave","date":"febrero 6, 2022","format":false,"excerpt":"La mayor\u00eda de los equipos baratos para gimnasio en casa son, bueno, una porquer\u00eda. Los multigimnasios, por ejemplo, suelen ser una basura a menos que cuesten unos cuantos miles. El mejor equipo barato para culturismo y fitness en casa ser\u00eda: bandas de resistencia largas y en bucle, barra de dominadas para marco de puerta, pesas rusas. Lo mejor de las dominadas\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/T2Ay7WiTUzI\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":9026,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/04\/23\/objetivos-de-entrenamiento-para-el-verano-de-2018\/","url_meta":{"origin":11595,"position":5},"title":"Objetivos de entrenamiento para el verano de 2018","author":"Dave","date":"abril 23, 2018","format":false,"excerpt":"B\u00e1sicamente quiero convertirme en un luchador de MMA humilde e iluminado. 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