{"id":12002,"date":"2021-02-11T11:44:58","date_gmt":"2021-02-11T11:44:58","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=12002"},"modified":"2024-08-15T15:06:20","modified_gmt":"2024-08-15T15:06:20","slug":"rutina-de-estiramiento-de-muay-thai-pdf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2021\/02\/11\/rutina-de-estiramiento-de-muay-thai-pdf\/","title":{"rendered":"Muay Thai Stretching routine .pdf [Joe Rogan]"},"content":{"rendered":"<h2 class=\"wp-block-heading\" id=\"daily-stretching-routine-for-muay-thai\">Rutina diaria de estiramiento para Muay Thai <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Por cierto, si quieres poder estirarte y patear cuando quieras, los Stretch Jeans de Joe Rogan son de Barbell.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El PDF se puede descargar cerca del final\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Para desarrollar una flexibilidad din\u00e1mica, necesitar\u00e1s estirarte din\u00e1micamente con estiramientos bal\u00edsticos, como balanceos de piernas.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tenga en cuenta que el riesgo de lesiones es bastante alto en comparaci\u00f3n con el estiramiento est\u00e1tico. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A <strong>Para mitigar el riesgo de lesiones, aseg\u00farese de abrigarse lo m\u00e1s posible.<\/strong>. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Para mitigar el riesgo de lesiones y hacer que el estiramiento sea mucho m\u00e1s efectivo, cali\u00e9ntese lo m\u00e1s que pueda mientras se mantiene seguro en t\u00e9rminos de frecuencia card\u00edaca y presi\u00f3n arterial, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Sal a correr, date un ba\u00f1o caliente, haz lo que necesites para subir la temperatura muscular. \u00a1Masticar jengibre ayuda bastante!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"daily-stretching-routine-muay-thai\">Rutina diaria de estiramiento de Muay Thai<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sentadillas cosacas x 20<\/li>\n\n\n\n<li>Sentadillas de sumo x 20<\/li>\n\n\n\n<li>Estocadas inversas x 10 con cada pierna<\/li>\n\n\n\n<li>Balanceos de piernas: de adelante hacia atr\u00e1s x 10 cada pierna<\/li>\n\n\n\n<li>Balanceos de piernas \u2013 de lado a lado x 10 cada pierna<\/li>\n\n\n\n<li>Patadas laterales x 10 por cada lado<\/li>\n\n\n\n<li>Patadas frontales x 10 por cada lado<\/li>\n\n\n\n<li>Patada a la cabeza Roundhouse x 5 por cada lado<\/li>\n\n\n\n<li>Patada circular simulada con patada frontal x 5 por cada lado<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/XE6nWm2n7lE?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<p class=\"wp-block-paragraph\">Descargue la rutina haciendo clic en el bot\u00f3n \u201cDescargar\u201d:<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-99578899-2c2c-473b-8559-14c75cac9cb7\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/muay_thai_stretching_routine.pdf\">rutina de estiramiento de muay thai<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/muay_thai_stretching_routine.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-99578899-2c2c-473b-8559-14c75cac9cb7\">Descargar<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sentadilla cosaca<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/media.giphy.com\/media\/SiKqOc1nzHEAC4d5fX\/giphy.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/SiKqOc1nzHEAC4d5fX\/giphy.gif<\/a>\n<\/div><figcaption class=\"wp-element-caption\">Sentadilla cosaca<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Sentadilla de sumo<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/media.giphy.com\/media\/bLYqHJAlgCDE4\/giphy.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/bLYqHJAlgCDE4\/giphy.gif<\/a>\n<\/div><figcaption class=\"wp-element-caption\">Sentadilla sumo (\u00a1no es necesario usar mancuernas!)<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Estocada inversa<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/media.giphy.com\/media\/55rNsP9CF0SLknZ1nj\/giphy.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/55rNsP9CF0SLknZ1nj\/giphy.gif<\/a>\n<\/div><figcaption class=\"wp-element-caption\">Estocada inversa<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">A continuaci\u00f3n se muestra una infograf\u00eda sobre el principio SAID: adaptaciones espec\u00edficas a demandas impuestas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Es importante tener esto en cuenta al dise\u00f1ar un programa de entrenamiento para Muay Thai.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1088\" height=\"5875\" data-attachment-id=\"8320\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/10\/25\/infografia-de-acondicionamiento-de-fuerza-para-mma\/infographicmmastrengthconditioning-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?fit=1088%2C5875&amp;ssl=1\" data-orig-size=\"1088,5875\" 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=\"InfographicMMAstrengthConditioning\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?fit=190%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?resize=1088%2C5875&#038;ssl=1\" alt=\"infograf\u00eda de MMA\" class=\"wp-image-8320\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Solo para enfatizar lo efectivo que es calentarse antes de estirar, he estado haciendo yoga en la ba\u00f1era; puedes estirar mucho m\u00e1s y el riesgo de lesiones se reduce considerablemente. Mi progreso se ha acelerado enormemente con el yoga caliente en casa.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/20210505_092249.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"3264\" height=\"2448\" data-attachment-id=\"12254\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/20210505_092249\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/20210505_092249.jpg?fit=3264%2C2448&amp;ssl=1\" data-orig-size=\"3264,2448\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;SM-A515F&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1620206569&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;3.72&quot;,&quot;iso&quot;:&quot;500&quot;,&quot;shutter_speed&quot;:&quot;0.0303&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"20210505_092249\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/20210505_092249.jpg?fit=1024%2C768&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/20210505_092249.jpg?resize=3264%2C2448&#038;ssl=1\" alt=\"\" class=\"wp-image-12254\" \/><\/a><\/figure>","protected":false},"excerpt":{"rendered":"<p>Daily Stretching Routine for Muay Thai Incidentally &#8211; If you want to be able to stretch and kick whenever you want &#8211; Joe Rogan&#8217;s Stretch Jeans are from Barbell. pdf can be downloaded near the bottom&#8230; To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings. Note that [&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,"_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":[5189,12504],"tags":[784152948,784152946,34941026,81525],"class_list":["post-12002","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","tag-boxing","tag-fitness","tag-mma-2","tag-muay-thai"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Muay Thai Stretching routine .pdf [Joe Rogan] - 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\/2021\/02\/11\/rutina-de-estiramiento-de-muay-thai-pdf\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Muay Thai Stretching routine .pdf [Joe Rogan] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Daily Stretching Routine for Muay Thai Incidentally &#8211; If you want to be able to stretch and kick whenever you want &#8211; Joe Rogan&#8217;s Stretch Jeans are from Barbell. pdf can be downloaded near the bottom&#8230; To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings. Note that [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2021\/02\/11\/rutina-de-estiramiento-de-muay-thai-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=\"2021-02-11T11:44:58+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-15T15:06:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?w=190\" \/>\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":"Muay Thai Stretching routine .pdf [Joe Rogan] - 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\/2021\/02\/11\/rutina-de-estiramiento-de-muay-thai-pdf\/","og_locale":"es_ES","og_type":"article","og_title":"Muay Thai Stretching routine .pdf [Joe Rogan] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Daily Stretching Routine for Muay Thai Incidentally &#8211; If you want to be able to stretch and kick whenever you want &#8211; Joe Rogan&#8217;s Stretch Jeans are from Barbell. pdf can be downloaded near the bottom&#8230; To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings. Note that [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2021\/02\/11\/rutina-de-estiramiento-de-muay-thai-pdf\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2021-02-11T11:44:58+00:00","article_modified_time":"2024-08-15T15:06:20+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?w=190","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\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Muay Thai Stretching routine .pdf [Joe Rogan]","datePublished":"2021-02-11T11:44:58+00:00","dateModified":"2024-08-15T15:06:20+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/"},"wordCount":350,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?w=190","keywords":["boxing","Fitness","mma","muay thai"],"articleSection":["Fitness","MMA"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/","url":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/","name":"Muay Thai Stretching routine .pdf [Joe Rogan] - Fitness &amp; 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The iron neck is effectively a 'halo' that attaches to your head and chin via straps\/bands. The Iron Neck also has a pump - which inflates to get the apparatus to fit perfectly to your\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"iron neck","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/5_exercises_for_the_iron_neck___elitefts.com-1.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10355,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/07\/08\/mesa-de-inversion-de-joe-rogan\/","url_meta":{"origin":12002,"position":1},"title":"Joe Rogan \u2013 Tabla de inversi\u00f3n","author":"Dave","date":"julio 8, 2019","format":false,"excerpt":"\u201cI\u2019ve suffered from several back injuries over the years from jiujitsu and working out. One of the things that has helped me a lot is using one of those Teeter Inversion Tables\u2026I strap my ankles into this thing and I hang upside down \u2013 it\u2019s a great way to decompress\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"inversion table","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/inversiontablejoe.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11974,"url":"https:\/\/blackbeltwhitehat.com\/es\/2021\/02\/07\/rutina-de-flexibilidad-de-mma\/","url_meta":{"origin":12002,"position":2},"title":"Rutina de flexibilidad de MMA","author":"Dave","date":"febrero 7, 2021","format":false,"excerpt":"While lockdown restrictions are still in effect, that doesn\u2019t mean that your training has to stop! Now, perhaps more than ever, it\u2019s still vitally important that you keep training to take your MMA skills to the next level. 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