{"id":9019,"date":"2018-10-02T12:26:31","date_gmt":"2018-10-02T12:26:31","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9019"},"modified":"2018-10-02T12:26:31","modified_gmt":"2018-10-02T12:26:31","slug":"ejercicios-tanto-para-fuerza-como-para-flexibilidad","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2018\/10\/02\/ejercicios-tanto-para-fuerza-como-para-flexibilidad\/","title":{"rendered":"Ejercicios para fuerza y flexibilidad"},"content":{"rendered":"<p>Si compites y entrenas en un arte marcial, entonces tanto la fuerza como la flexibilidad son activos f\u00edsicos valiosos que sin duda querr\u00e1s desarrollar.<\/p>\n<p>Crea un entrenamiento m\u00e1s funcional y mata dos p\u00e1jaros de un tiro con estos ejercicios.<\/p>\n<p>Recuerda calentar y aumentar gradualmente tu fuerza y flexibilidad. Sin duda, podr\u00edas lesionarte al hacer algunos de estos ejercicios:<\/p>\n<h2>Puentes<\/h2>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/TlAXQhtYtRU?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=134&#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>\u00a0<\/p>\n<p>Ideal para fortalecer los hombros y la movilidad de la cadera.<\/p>\n<p>Puede generar tensi\u00f3n en la espalda baja.<\/p>\n<p>\u00a0<\/p>\n<h2><strong>Perro boca abajo con peso<\/strong><\/h2>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/j97SSGsnCAQ?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>Flexiones hind\u00faes<\/h2>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/vQsQAiE0NQo?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=27&#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><\/h2>\n<h2>Sentadillas de sumo<\/h2>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9491\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/10\/02\/ejercicios-tanto-para-fuerza-como-para-flexibilidad\/sumsquat\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/sumsquat.gif?fit=612%2C612&amp;ssl=1\" data-orig-size=\"612,612\" data-comments-opened=\"1\" data-image-title=\"sumsquat\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/sumsquat.gif?fit=612%2C612&amp;ssl=1\" class=\"alignnone size-full wp-image-9491\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/sumsquat.gif?resize=612%2C612&#038;ssl=1\" alt=\"sumsquat\" width=\"612\" height=\"612\" \/><\/p>\n<h2>Sentadillas con barra sobre la cabeza<\/h2>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9492\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/10\/02\/ejercicios-tanto-para-fuerza-como-para-flexibilidad\/sentadilla-con-barra-sobre-la-cabeza\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadsquat.gif?fit=500%2C288&amp;ssl=1\" data-orig-size=\"500,288\" data-comments-opened=\"1\" data-image-title=\"overheadsquat\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadsquat.gif?fit=500%2C288&amp;ssl=1\" class=\"alignnone size-full wp-image-9492\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadsquat.gif?resize=500%2C288&#038;ssl=1\" alt=\"sentadilla con barra sobre la cabeza\" width=\"500\" height=\"288\" \/><\/p>\n<h2>Estocadas por encima de la cabeza<\/h2>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9493\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/10\/02\/ejercicios-tanto-para-fuerza-como-para-flexibilidad\/estocada-por-encima-de-la-cabeza\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadlunge.gif?fit=700%2C700&amp;ssl=1\" data-orig-size=\"700,700\" data-comments-opened=\"1\" data-image-title=\"overheadLunge\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadlunge.gif?fit=700%2C700&amp;ssl=1\" class=\"alignnone size-full wp-image-9493\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadlunge.gif?resize=700%2C700&#038;ssl=1\" alt=\"estocada sobre la cabeza\" width=\"700\" height=\"700\" \/><\/p>\n<p>\u00a0<\/p>\n<pre>Fuentes de im\u00e1genes\n\n<a href=\"https:\/\/gfycat.com\/gifs\/detail\/obedienthiddenbetafish\">Gifycat<\/a>\n\n<a href=\"https:\/\/www.pinterest.co.uk\/\">Pinterest<\/a><\/pre>","protected":false},"excerpt":{"rendered":"<p>If you compete and train in a martial art, then both strength &amp; flexibility are valuable physical assets that you will no doubt want to build &amp; develop. Create a more functional workout and kill 2 birds with 1 proverbial stone with these exercises. Remember to warm up and build up your strength &amp; flexibility [&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_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_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":[29971,12504],"tags":[784152950,234785,136004,15031,34941026],"class_list":["post-9019","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-mma","tag-bodybuilding","tag-flexibility","tag-gymnastics","tag-martial-arts","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercises for Both Strength &amp; Flexibility - 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\/2018\/10\/02\/ejercicios-tanto-para-fuerza-como-para-flexibilidad\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercises for Both Strength &amp; Flexibility - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you compete and train in a martial art, then both strength &amp; flexibility are valuable physical assets that you will no doubt want to build &amp; develop. 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que...","rel":"","context":"En \u00abMMA\u00bb","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/artes-marciales-mixtas\/"},"img":{"alt_text":"Overhand Right","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/overhandright.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8315,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/10\/25\/infografia-de-acondicionamiento-de-fuerza-para-mma\/","url_meta":{"origin":9019,"position":1},"title":"Infograf\u00eda de fuerza y acondicionamiento de MMA","author":"Dave","date":"octubre 25, 2017","format":false,"excerpt":"Todav\u00eda en desarrollo... consulta nuestro programa de fuerza y acondicionamiento para MMA y el PDF aqu\u00ed. Tambi\u00e9n recomiendo hacer mucho trabajo con una sola pierna, como sentadillas b\u00falgaras, pliometr\u00eda con una sola pierna (ten cuidado con las lesiones al hacer pliometr\u00eda) y sentadillas con una sola pierna, adem\u00e1s de las sentadillas tradicionales y\/o...","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":7140,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/07\/12\/entrenamiento-de-yoel-romero\/","url_meta":{"origin":9019,"position":2},"title":"Yoel Romero Workout [2026] .pdf plan included","author":"Dave","date":"julio 12, 2017","format":false,"excerpt":"Me encanta el MMA porque es un poco como el f\u00fatbol: todo tipo de cuerpo y f\u00edsico puede encontrar un estilo que le convenga. Yoel Romero es una bestia, lleno de potencia explosiva, agilidad y atletismo. Entrenamiento de Yoel Romero - \u00daltima actualizaci\u00f3n: 30 de enero de 2023. 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