{"id":9422,"date":"2018-09-23T21:59:29","date_gmt":"2018-09-23T21:59:29","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9422"},"modified":"2018-09-24T07:45:33","modified_gmt":"2018-09-24T07:45:33","slug":"entrenamiento-de-mma-en-casa-para-principiantes-sin-necesidad-de-equipo","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2018\/09\/23\/entrenamiento-de-mma-en-casa-para-principiantes-sin-necesidad-de-equipo\/","title":{"rendered":"Entrenamiento de MMA en casa para principiantes (\u00a1No requiere equipo!)"},"content":{"rendered":"<p>Un excelente entrenamiento corporal completo que puedes hacer en casa.<\/p>\n<p>Entreno mucho en casa, a veces al aire libre, otras veces en la habitaci\u00f3n de mi hija (idealmente cuando ella no est\u00e1 all\u00ed, obviamente).<\/p>\n<p>&nbsp;<\/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\/OBnUHLX0AWY?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>&nbsp;<\/p>\n<h2 style=\"text-align:center;\"><strong>El entrenamiento<\/strong><\/h2>\n<ul>\n<li>Calienta con una caminata r\u00e1pida, un trote o algunas sentadillas con peso corporal.<\/li>\n<li>Boxeo de sombra o boxeo combinado: Jab, cruzado, gancho, cruzado.<br \/>\nHaz la combinaci\u00f3n 10 veces con la mano izquierda al frente (postura ortodoxa\/liderazgo izquierdo) y luego 10 veces con el pie derecho al frente (postura de zurdo).<\/li>\n<li>Patadas frontales x 10 con cada pie<\/li>\n<li>Patadas laterales x 10 por cada lado. Mant\u00e9n la patada durante 10 segundos si es posible.<\/li>\n<li>De rodillas con &#039;maniqu\u00ed&#039; Thai Clinch x 10 con cada rodilla<\/li>\n<li>Estocada de rodilla modificada x 10 de cada lado: da un gran paso hacia atr\u00e1s con el pie derecho, baja lentamente sobre la rodilla izquierda, incl\u00ednate hacia atr\u00e1s para estirar las caderas, luego impulsa el pie izquierdo y ap\u00f3yate en los dedos del pie izquierdo, lleva la rodilla derecha hacia adelante y simula un golpe de rodilla.<\/li>\n<li>Dominadas x 3 series con boxeo de sombra entre series<\/li>\n<li>Curls modificados para defender derribos con doble gancho inferior: 3 x 12 repeticiones<\/li>\n<li>Puentes x 10 cada lado<\/li>\n<li>Camarones x 10 por cada lado<\/li>\n<li>T\u00e9cnica de ponerse de pie x 10 por cada lado<\/li>\n<li>20 burpees* para terminar (o saltos de estrella si este es tu primer entrenamiento por un tiempo)<\/li>\n<\/ul>\n<p>Modifica los burpees para que hagas un salto de estrella y luego caigas a una posici\u00f3n extendida.<\/p>\n<p>&nbsp;<\/p>\n<p>Si su nivel de condici\u00f3n f\u00edsica lo permite, agregue 2 rondas de 3 minutos de salto al final.<\/p>\n<hr \/>\n<h2 style=\"text-align:center;\">Enfriarse<\/h2>\n<p>&nbsp;<\/p>\n<p>Haz estos estiramientos al final de tu entrenamiento:<\/p>\n<p>&nbsp;<\/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\/vzY-czLLONk?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>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<div class=\"tiled-gallery type-rectangular tiled-gallery-unresized\" data-original-width=\"500\" data-carousel-extra='{&quot;blog_id&quot;:1,&quot;permalink&quot;:&quot;https:\\\/\\\/blackbeltwhitehat.com\\\/es\\\/2018\\\/09\\\/23\\\/entrenamiento-de-mma-en-casa-para-principiantes-sin-necesidad-de-equipo\\\/&quot;,&quot;likes_blog_id&quot;:42549451}' itemscope itemtype=\"http:\/\/schema.org\/ImageGallery\" > <div class=\"gallery-row\" style=\"width: 500px; height: 142px;\" data-original-width=\"500\" data-original-height=\"142\" > <div class=\"gallery-group images-1\" style=\"width: 250px; height: 142px;\" data-original-width=\"250\" data-original-height=\"142\" > <div class=\"tiled-gallery-item tiled-gallery-item-small\" itemprop=\"associatedMedia\" itemscope itemtype=\"http:\/\/schema.org\/ImageObject\"> <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/09\/23\/entrenamiento-de-mma-en-casa-para-principiantes-sin-necesidad-de-equipo\/mma_flexibility_hacks_easy_stretches_to_do_at_home\/\" border=\"0\" itemprop=\"url\"> <meta itemprop=\"width\" content=\"246\"> <meta itemprop=\"height\" content=\"138\"> <img decoding=\"async\" class=\"\" data-attachment-id=\"9424\" data-orig-file=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif\" data-orig-size=\"320,180\" 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=\"MMA_Flexibility_Hacks_Easy_Stretches_to_do_at_Home\" data-image-description=\"\" data-medium-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?fit=300%2C169&#038;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?fit=320%2C180&#038;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?w=246&#038;h=138&#038;ssl=1\" width=\"246\" height=\"138\" loading=\"lazy\" data-original-width=\"246\" data-original-height=\"138\" itemprop=\"http:\/\/schema.org\/image\" title=\"Trucos de flexibilidad para MMA: estiramientos f\u00e1ciles para hacer en casa\" alt=\"Trucos de flexibilidad para MMA: estiramientos f\u00e1ciles para hacer en casa\" style=\"width: 246px; height: 138px;\" \/> <\/a> <\/div> <\/div> <!-- close group --> <div class=\"gallery-group images-1\" style=\"width: 250px; height: 142px;\" data-original-width=\"250\" data-original-height=\"142\" > <div class=\"tiled-gallery-item tiled-gallery-item-small\" itemprop=\"associatedMedia\" itemscope itemtype=\"http:\/\/schema.org\/ImageObject\"> <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/09\/23\/entrenamiento-de-mma-en-casa-para-principiantes-sin-necesidad-de-equipo\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1\/\" border=\"0\" itemprop=\"url\"> <meta itemprop=\"width\" content=\"246\"> <meta itemprop=\"height\" content=\"138\"> <img decoding=\"async\" class=\"\" data-attachment-id=\"9423\" data-orig-file=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1.gif\" data-orig-size=\"320,180\" 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=\"MMA_Flexibility_Hacks_Easy_Stretches_to_do_at_Home (1)\" data-image-description=\"\" data-medium-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1.gif?fit=300%2C169&#038;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1.gif?fit=320%2C180&#038;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1.gif?w=246&#038;h=138&#038;ssl=1\" width=\"246\" height=\"138\" loading=\"lazy\" data-original-width=\"246\" data-original-height=\"138\" itemprop=\"http:\/\/schema.org\/image\" title=\"Trucos de flexibilidad para MMA: estiramientos f\u00e1ciles para hacer en casa (1)\" alt=\"Trucos de flexibilidad para MMA: estiramientos f\u00e1ciles para hacer en casa (1)\" style=\"width: 246px; height: 138px;\" \/> <\/a> <\/div> <\/div> <!-- close group --> <\/div> <!-- close row --> <\/div>\n<p>&nbsp;<\/p>\n<hr \/>\n<h2 style=\"text-align:center;\">Aptitud f\u00edsica espec\u00edfica para MMA<\/h2>\n<p>&nbsp;<\/p>\n<p>El cardio, la resistencia muscular, la fuerza central, el equilibrio y la fuerza de agarre son cruciales para las MMA, por lo que cualquier ejercicio que desarrolle estos aspectos de la aptitud f\u00edsica te ayudar\u00e1 a ser un mejor luchador de MMA.<\/p>\n<p>Las caderas explosivas tambi\u00e9n son importantes, las pesas rusas son ideales para esto si est\u00e1s entrenando en casa.<\/p>\n<p>Las sentadillas con salto tambi\u00e9n son un buen complemento b\u00e1sico al entrenamiento si quieres desarrollar potencia explosiva. Sin embargo, ten cuidado con los ejercicios de potencia; aseg\u00farate de calentar antes de intentarlos o podr\u00edas lesionarte.<\/p>\n<p>Los mejores estiramientos y balanceos de piernas del mundo son buenos para la flexibilidad fundamental.<\/p>\n<p>La fuerza del cuello es lo \u00fanico que considerar\u00eda trabajar antes de asistir a una clase. Me gusta usar resistencia manual; literalmente, solo uso la mano para resistir la cabeza mientras la muevo de arriba a abajo, de lado a lado y giro la barbilla en sentido horario y antihorario.<\/p>\n<p>Para un programa de entrenamiento funcional general que se pueda transferir bien a MMA (mejor que una rutina de culturismo de todos modos), consulte <a href=\"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/programa-de-entrenamiento-funcional-para-principiantes\/\">Este programa de entrenamiento funcional para principiantes<\/a>.<\/p>\n<p>Y para los que entrenan en el gimnasio, vean esto <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2015\/12\/28\/entrenamiento-funcional-de-pecho\/\">entrenamiento funcional de pecho<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8323\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/10\/25\/infografia-de-acondicionamiento-de-fuerza-para-mma\/infographicmmastrengthconditioning-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.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\/infographicmmastrengthconditioning2.png?fit=190%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-8323\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1088%2C5875&#038;ssl=1\" alt=\"infograf\u00eda de MMA\" width=\"1088\" height=\"5875\" \/><\/p>","protected":false},"excerpt":{"rendered":"<p>A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid&#8217;s bedroom! (ideally when she&#8217;s not there, obviously). &nbsp; &nbsp; The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing or boxing combination &#8211; Jab, cross, [&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":[29971,5189,175],"tags":[362467974,5194270,650046222],"class_list":["post-9422","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-marketing","tag-mma-home-workout","tag-mma-workout","tag-mma-workout-no-equipment"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA Home Workout for Complete Beginners (No equipment required!) - 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\/09\/23\/entrenamiento-de-mma-en-casa-para-principiantes-sin-necesidad-de-equipo\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Home Workout for Complete Beginners (No equipment required!) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid&#8217;s bedroom! (ideally when she&#8217;s not there, obviously). &nbsp; &nbsp; The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing or boxing combination &#8211; Jab, cross, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/09\/23\/entrenamiento-de-mma-en-casa-para-principiantes-sin-necesidad-de-equipo\/\" \/>\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=\"2018-09-23T21:59:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-09-24T07:45:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?w=316&#038;h=178&#038;ssl=1\" \/>\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":"Entrenamiento de MMA en casa para principiantes (\u00a1sin equipo!) - 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\/2018\/09\/23\/entrenamiento-de-mma-en-casa-para-principiantes-sin-necesidad-de-equipo\/","og_locale":"es_ES","og_type":"article","og_title":"MMA Home Workout for Complete Beginners (No equipment required!) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid&#8217;s bedroom! (ideally when she&#8217;s not there, obviously). &nbsp; &nbsp; The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing or boxing combination &#8211; Jab, cross, [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/09\/23\/entrenamiento-de-mma-en-casa-para-principiantes-sin-necesidad-de-equipo\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2018-09-23T21:59:29+00:00","article_modified_time":"2018-09-24T07:45:33+00:00","og_image":[{"url":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?w=316&#038;h=178&#038;ssl=1","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\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"MMA Home Workout for Complete Beginners (No equipment required!)","datePublished":"2018-09-23T21:59:29+00:00","dateModified":"2018-09-24T07:45:33+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/"},"wordCount":476,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png","keywords":["mma home workout","mma workout","mma workout no equipment"],"articleSection":["Bodybuilding","Fitness","marketing"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/","url":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/","name":"Entrenamiento de MMA en casa para principiantes (\u00a1sin equipo!) - 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