{"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":"treinos-caseiros-ultimma-100","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/treinos-caseiros-ultimma-100\/","title":{"rendered":"Treinos em casa de n\u00edvel intermedi\u00e1rio"},"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\/pt\/fitness\/sistema-de-treino\/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 treino\" width=\"450\" height=\"456\" \/><\/a><\/p>\n<p><span style=\"color:#ff0000;\"><strong>AVISO LEGAL \u2013 Pratique exerc\u00edcios por sua pr\u00f3pria conta e risco.<\/strong><\/span><\/p>\n<p>Para consultar a programa\u00e7\u00e3o completa \u2013 <a title=\"Sistema de treino ULTIMA 100\" href=\"http:\/\/blackbeltwhitehat.com\/pt\/sistema-de-treino\/\">veja esta p\u00e1gina<\/a><\/p>\n<p>Sempre aque\u00e7a o corpo com exerc\u00edcios de peso corporal e\/ou exerc\u00edcios cardiovasculares leves e alongamentos din\u00e2micos antes de iniciar qualquer um desses treinos.<br \/>\nAl\u00e9m disso, fa\u00e7a pelo menos uma s\u00e9rie de exerc\u00edcios antes de fazer sua(s) s\u00e9rie(s) de trabalho.<\/p>\n<p>Voc\u00ea vai precisar de alguns itens para fazer isso em casa, incluindo:<\/p>\n<ul>\n<li>Uma barra fixa<\/li>\n<li>Faixas\/tubos de resist\u00eancia<\/li>\n<li>Flex\u00e3o de bra\u00e7o nas barras<\/li>\n<li>Colete com Peso<\/li>\n<li>Prancha BOSU \u2013 opcional<\/li>\n<\/ul>\n<p><strong>Concentre-se na sua postura \u2013 execute os exerc\u00edcios de forma controlada, com uma pequena pausa no topo e na base de cada movimento\/repeti\u00e7\u00e3o.\u00a0<\/strong><\/p>\n<h2><span style=\"color:#ff0000;\">Treino de peito e ombros<\/span><\/h2>\n<p><strong>banda de resist\u00eancia imprensa militar<\/strong> 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<\/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=pt-PT&#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>flex\u00f5es de bra\u00e7o em parada de m\u00e3os<\/strong> x 2 conjuntos 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=pt-PT&#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 para flex\u00f5es de bra\u00e7o em parada de m\u00e3os \u2013 desenvolvimento de ombros com faixa el\u00e1stica \u2013 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p><strong>Flex\u00f5es explosivas no BOSU (ou no ch\u00e3o, caso n\u00e3o haja BOSU)<\/strong>\u00a02 s\u00e9ries de 10 repeti\u00e7\u00f5es:<\/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=pt-PT&#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>Eleva\u00e7\u00f5es laterais<\/strong> 1 s\u00e9rie de 12 repeti\u00e7\u00f5es<\/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=pt-PT&#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>Flex\u00f5es com colete com peso e barras de flex\u00e3o<\/strong> 1 s\u00e9rie x n\u00famero m\u00e1ximo de repeti\u00e7\u00f5es:<\/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=pt-PT&#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;\">Treino de costas e pernas<\/span><\/h2>\n<p><span style=\"color:#ff0000;\"><span style=\"text-decoration:underline;\"><br \/>\n<\/span><span style=\"color:#000000;\">Flex\u00f5es de queixo (com peso, se necess\u00e1rio; apoie os p\u00e9s em uma cadeira se for muito dif\u00edcil) x 2 s\u00e9ries de 8 a 10 repeti\u00e7\u00f5es<\/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=pt-PT&#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>Rosca b\u00edceps com el\u00e1stico<\/strong> 2 s\u00e9ries de 20 repeti\u00e7\u00f5es<\/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=pt-PT&#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>Agachamentos b\u00falgaros<\/strong> 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<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=pt-PT&#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>Agachamentos com uma perna s\u00f3<\/strong> 2 s\u00e9ries de 15 repeti\u00e7\u00f5es em cada perna<br \/>\nVaria\u00e7\u00e3o relacionada ao MMA mostrada aqui:<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=pt-PT&#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>Cada um desses dois treinos deve levar cerca de 30 minutos para ser conclu\u00eddo.<\/p>\n<p>Comece fazendo 2 treinos por semana. Busque progredir adicionando mais s\u00e9ries e aumentando a resist\u00eancia.<\/p>\n<p>Eventualmente, procure progredir para a academia e passar para a se\u00e7\u00e3o de levantamento de peso composto. <a href=\"http:\/\/blackbeltwhitehat.com\/pt\/fitness\/sistema-de-treino\/\">Academia ULTIMMA<\/a> programa de treinamento.<\/p>\n<p>Plano de dieta gratuito <a href=\"http:\/\/blackbeltwhitehat.com\/pt\/fitness\/dieta-para-fisiculturismo-e-ganho-de-massa-muscular\/\">aqui<\/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\/pt\/fitness\/treinos-caseiros-ultimma-100\/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=\"infogr\u00e1fico de treino\" width=\"640\" height=\"6669\" \/><\/a><\/p>\n<p>Para centenas de exerc\u00edcios adicionais, alguns equipamentos simples como o &#039;\u2018<a href=\"http:\/\/www.pullupmate.co.uk\" target=\"_blank\" rel=\"noopener\">Pullupmate<\/a>\u2018Ou, por exemplo, um kettlebell pode ser adicionado \u00e0 sua academia em casa. Existem centenas de exerc\u00edcios que voc\u00ea pode realizar com alguns equipamentos pequenos e baratos.<\/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,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-361","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - 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\/pt\/fitness\/treinos-caseiros-ultimma-100\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\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\/pt\/fitness\/treinos-caseiros-ultimma-100\/\" \/>\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=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Treinos em casa de n\u00edvel intermedi\u00e1rio - Blog de fitness e 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\/pt\/fitness\/treinos-caseiros-ultimma-100\/","og_locale":"pt_PT","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\/pt\/fitness\/treinos-caseiros-ultimma-100\/","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":{"Tempo estimado de leitura":"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":"Treinos em casa de n\u00edvel intermedi\u00e1rio - Blog de fitness e MMA - 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":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/fitness\/ultimma-100-home-workouts\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@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 e MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA e nutri\u00e7\u00e3o do 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":"pt-PT"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@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\/pt\/fitness\/treino-de-peito-mma\/","url_meta":{"origin":361,"position":0},"title":"Treino de peito para MMA 2022 (PDF inclu\u00eddo)","author":"Dave","date":"Julho 19, 2019","format":false,"excerpt":"Treinar o peitoral isoladamente do resto do corpo n\u00e3o \u00e9 o ideal para desenvolver for\u00e7a e condicionamento f\u00edsico espec\u00edficos para o MMA. 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