{"id":5039,"date":"2016-06-03T11:13:24","date_gmt":"2016-06-03T11:13:24","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=5039"},"modified":"2018-05-16T19:59:03","modified_gmt":"2018-05-16T19:59:03","slug":"rotina-psicologica-pre-luta","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/pt\/psicologia\/rotina-psicologica-pre-luta\/","title":{"rendered":"Rotina psicol\u00f3gica pr\u00e9-luta"},"content":{"rendered":"<h2>Nas semanas que antecedem uma luta<\/h2>\n<p>Procure familiarizar-se com as imagens, os sons e at\u00e9 mesmo os cheiros que voc\u00ea poder\u00e1 encontrar antes e durante uma luta.<\/p>\n<p>Do barulho da multid\u00e3o, da entrada triunfal, da vaselina nas sobrancelhas, at\u00e9 o cheiro de cerveja! (foi isso que me atingiu uma vez durante uma entrada em uma briga).<\/p>\n<p><strong>Durante o treinamento, replique tudo o m\u00e1ximo poss\u00edvel.<\/strong> \u2013 entrar, pedir para as pessoas assistirem ao treino, usar vaselina e pedir para algu\u00e9m enfaixar suas m\u00e3os, etc.<\/p>\n<p><strong>Visualizar<\/strong> Tudo tamb\u00e9m. Dedique dez minutos por dia visualizando a entrada no ringue, saiba qual m\u00fasica estar\u00e1 tocando, visualize o \u00e1rbitro dando instru\u00e7\u00f5es e todas as poss\u00edveis maneiras como a luta pode se desenrolar.<br \/>\nVisualize sua m\u00e3o sendo erguida ao final da luta.<\/p>\n<hr \/>\n<h2>Dia da Luta<\/h2>\n<p><strong>Variabilidade da frequ\u00eancia card\u00edaca<\/strong><\/p>\n<p>A fisiologia \u00e9 a base dos estados emocionais, dos sentimentos e do desempenho.<\/p>\n<p>A alta variabilidade da taxa de fluxo \u00e9 a m\u00e9trica importante a ser controlada.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5054\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/psicologia\/rotina-psicologica-pre-luta\/physiology\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/06\/physiology.jpg?fit=877%2C395&amp;ssl=1\" data-orig-size=\"877,395\" 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=\"physiology\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/06\/physiology.jpg?fit=877%2C395&amp;ssl=1\" class=\"alignnone size-full wp-image-5054\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/06\/physiology.jpg?resize=877%2C395&#038;ssl=1\" alt=\"fisiologia\" width=\"877\" height=\"395\" \/><\/p>\n<p>Uma frequ\u00eancia card\u00edaca elevada pode levar \u00e0 paix\u00e3o e \u00e0 determina\u00e7\u00e3o se for &quot;suave&quot; e regular.<\/p>\n<p>Batimentos card\u00edacos elevados podem causar ansiedade e medo se forem irregulares.<\/p>\n<p><strong><span style=\"color:#ff0000;\">Controle a variabilidade da frequ\u00eancia card\u00edaca com uma respira\u00e7\u00e3o suave e r\u00edtmica.<\/span>.<br \/>\n<\/strong><br \/>\nVeja o v\u00eddeo abaixo para um resumo do efeito da respira\u00e7\u00e3o na frequ\u00eancia card\u00edaca:<\/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\/0xc3XdOiGGI?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=1804&#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>Por exemplo: inspire por 5 segundos, fa\u00e7a uma pausa e expire por 5 segundos.<br \/>\nMantenha uma respira\u00e7\u00e3o constante e suave.<\/p>\n<p>N\u00e3o importa muito por quanto tempo voc\u00ea inspira e expira, apenas mantenha a const\u00e2ncia. Isso, por sua vez, ajudar\u00e1 a manter sua frequ\u00eancia card\u00edaca mais constante.<\/p>\n<p><strong>Tens\u00e3o Muscular<\/strong><\/p>\n<p>A tens\u00e3o muscular pode causar todo tipo de problema durante uma luta, pois impacta negativamente a &#039;cadeia cin\u00e9tica&#039; em termos de t\u00e9cnica, especialmente quando se trata de golpes \u2013 socos e chutes, j\u00e1 que o relaxamento \u00e9 necess\u00e1rio para produzir for\u00e7a m\u00e1xima.<\/p>\n<p>Os m\u00fasculos do ombro, da mand\u00edbula e do psoas tendem a ficar tensos quando voc\u00ea est\u00e1 ansioso.<\/p>\n<p>Mantenha a mand\u00edbula relaxada e use <a href=\"https:\/\/psychology-spot.com\/jacobson-muscular-relaxation-techinque\/\" target=\"_blank\" rel=\"noopener\">T\u00e9cnica de Libera\u00e7\u00e3o de Jacobson<\/a> para minimizar a tens\u00e3o.<\/p>\n<p>Concentre-se em aproveitar a luta e em seguir o plano de jogo, em vez de ter pensamentos agressivos\/emocionais sobre destruir seu oponente, pois isso s\u00f3 criar\u00e1 mais tens\u00e3o.<\/p>\n<p>No dia da luta, tamb\u00e9m pode ajudar ouvir m\u00fasica relaxante e\/ou <span style=\"text-decoration:underline;\">batidas binaurais<\/span> at\u00e9 uma hora antes da luta.<\/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\/dnkigb40oaQ?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>&nbsp;<\/p>\n<p>As batidas binaurais existem h\u00e1 muito tempo, e pesquisas realizadas na d\u00e9cada de 90 afirmaram que elas podem ter aplica\u00e7\u00f5es positivas para o desempenho humano.<br \/>\n<a href=\"http:\/\/www.sciencedirect.com\/science\/article\/pii\/S0031938497004368\" rel=\"nofollow\">http:\/\/www.sciencedirect.com\/science\/article\/pii\/S0031938497004368<\/a><\/p>\n<hr \/>\n<h2>Aprenda a controlar seu estado emocional.<\/h2>\n<p>Fa\u00e7a isso da seguinte forma:<br \/>\n\u2013 Visualizando resultados positivos<br \/>\n\u2013 Visualizando o sucesso no passado<br \/>\n\u2013 Repita mantras positivos e converse consigo mesmo(a) de forma positiva.<\/p>\n<p>Use o di\u00e1logo interno positivo sempre que necess\u00e1rio.<\/p>\n<p>Um mantra curto, calmante, mas positivo pode ajudar durante o aquecimento. No entanto, evite muitos pensamentos internos, pois isso pode interromper o estado de fluxo.<\/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\/iGzzieHXQdg?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>&nbsp;<\/p>\n<p><strong>Tenha uma rotina e siga-a.<br \/>\n<\/strong><\/p>\n<p>Voc\u00ea j\u00e1 reparou como Usain Bolt, Colin Jackson e Linford Christie t\u00eam\/tinham aquecimentos e movimentos de \u00faltima hora caracter\u00edsticos antes de uma corrida?<\/p>\n<p>Uma rotina pr\u00e9-luta deve ser familiar e praticada. Pratique sua rotina antes das sess\u00f5es de sparring e visualize seus preparativos pr\u00e9-luta em suas sess\u00f5es de visualiza\u00e7\u00e3o\/medita\u00e7\u00e3o nas semanas que antecedem a luta.<\/p>\n<p>Essa rotina do canal do Mindsmash no YouTube tamb\u00e9m pode ser \u00fatil e informativa:<\/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\/fBf6DkIspwU?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=28&#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><span style=\"text-decoration:underline;\"><strong>O que N\u00c3O fazer como treinador<\/strong><\/span><br \/>\nGritar e insultar os lutadores.<br \/>\nIsso resultar\u00e1 em ansiedade e baixa autoconfian\u00e7a.<\/p>\n<p>Eu literalmente presenciei um treinador, durante uma luta de MMA, gritando com seu lutador e o chamando de &quot;merda&quot; enquanto ele estava preso na posi\u00e7\u00e3o de cem quilos.<\/p>\n<p>Gritar \u00e0s vezes \u00e9 apropriado, mas apenas se n\u00e3o houver esfor\u00e7o. Se algu\u00e9m est\u00e1 simplesmente tendo um desempenho ruim, n\u00e3o grite; ofere\u00e7a conselhos t\u00e9cnicos.<\/p>\n<p>Algumas das raz\u00f5es pelas quais as pessoas t\u00eam um desempenho ruim e lutam mal:<\/p>\n<ul>\n<li>Eles t\u00eam mais dificuldade em visualizar o sucesso.<\/li>\n<li>O di\u00e1logo interno deles se torna repleto de d\u00favidas.<\/li>\n<li>A variabilidade da frequ\u00eancia card\u00edaca aumenta e torna-se mais err\u00e1tica.<\/li>\n<\/ul>\n<p>Tradicionalmente, os treinadores gritam e criticam os atletas simplesmente porque eles pr\u00f3prios est\u00e3o frustrados.<\/p>\n<p>O feedback entre as rodadas deve fornecer a\u00e7\u00f5es claras e concisas. No entanto, apenas uma ou duas devem ser indicadas, pois, caso contr\u00e1rio, a aten\u00e7\u00e3o se torna excessiva e o atleta \u00e9 retirado do estado de fluxo.<\/p>","protected":false},"excerpt":{"rendered":"<p>In the weeks before a fight Try and familiarise yourself with the sights, sounds and even the smells that you may encounter before and during a fight. From the noise of the crowd, the walk in, the vaseline on the eyebrows, even the smell of beer! (that&#8217;s what hit me once during a walk in [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":4687,"menu_order":8,"comment_status":"closed","ping_status":"closed","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,"footnotes":""},"class_list":["post-5039","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pre-Fight Psychology Routine - 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\/psicologia\/rotina-psicologica-pre-luta\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pre-Fight Psychology Routine - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"In the weeks before a fight Try and familiarise yourself with the sights, sounds and even the smells that you may encounter before and during a fight. 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Fight Tips for Fighting a Taller Opponent Of course you have that's why you're here...the following are my tips for boxing or fighting a taller opponent and\/or a\u2026","rel":"","context":"With 6 comments","block_context":{"text":"With 6 comments","link":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/tecnica\/lutando-contra-um-oponente-mais-alto\/#comments"},"img":{"alt_text":"Daniel Cormier Vs stipe 2","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/11\/received_747496292737865.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1210,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/tecnica\/anderson-silva-lutando-com-as-maos-baixas\/","url_meta":{"origin":5039,"position":4},"title":"Anderson Silva \u2013 Lutando com as m\u00e3os baixas","author":"Dave","date":"Dezembro 28, 2013","format":false,"excerpt":"UFC 168 sees\u00a0saw the rematch of Anderson Silva and Chris Weidman One thing Anderson was criticised for in the last fight (which he lost), is taunting his opponent, and dropping his hands. \u00a0He's been accused of \"fooling around\" and not taking his opponents seriously. When Anderson drops his hands; is\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/torque.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":415,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/tecnica\/","url_meta":{"origin":5039,"position":5},"title":"T\u00e9cnica","author":"Dave","date":"Abril 16, 2013","format":false,"excerpt":"Articles on MMA technique & Tactics. Articles in this section are specific to fighters styles or are combined together to create a complete fighting strategy. \u00a0 MMA & BJJ BJJ Techniques for Beginners BJJ Hacks BJJ Takedowns Gi Takedowns in BJJ Solo Drills for MMA & BJJ \u00a0 Wrestling Techniques\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/5039","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=5039"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/5039\/revisions"}],"predecessor-version":[{"id":9046,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/5039\/revisions\/9046"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/4687"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=5039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}