{"id":10761,"date":"2019-08-17T13:48:00","date_gmt":"2019-08-17T13:48:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=10761"},"modified":"2019-08-21T09:21:31","modified_gmt":"2019-08-21T09:21:31","slug":"treinamento-de-lomachenko-movimentacao-de-pes-luta-de-bola-de-tenis-qi","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/17\/treinamento-de-lomachenko-movimentacao-de-pes-luta-de-bola-de-tenis-qi\/","title":{"rendered":"Treinamento de Lomachenko (Movimento de p\u00e9s, Bola de t\u00eanis, Intelig\u00eancia de luta)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Lomachenko \u00e9 um lutador incr\u00edvel. O que \u00e9 ainda mais interessante, por\u00e9m, \u00e9 sua abordagem ao treinamento \u2013 usando dan\u00e7a, bolas de t\u00eanis e uma variedade de atividades para aprimorar sua capacidade de tomada de decis\u00f5es (ou seja, treinamento cerebral) \u2013 ser\u00e1 que o campe\u00e3o ucraniano de boxe est\u00e1 a caminho de revolucionar a forma como os lutadores treinam?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vamos analisar os m\u00e9todos de treinamento de seu pai, Anatoly Lomachenko:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"465\" data-attachment-id=\"10748\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/lomachenkodiet\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkodiet.png?fit=828%2C465&amp;ssl=1\" data-orig-size=\"828,465\" 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=\"lomachenkodiet\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkodiet.png?fit=828%2C465&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkodiet.png?resize=828%2C465&#038;ssl=1\" alt=\"soco de Lomachenko\" class=\"wp-image-10748\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Regida por seu pai e supervisionada por um psic\u00f3logo, sua gama de t\u00e1ticas de treinamento \u00e9 certamente muito interessante\u2026<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"has-blue-color has-text-align-center wp-block-heading\"><strong>Exerc\u00edcios de movimenta\u00e7\u00e3o de p\u00e9s<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lomachenko faz muitos exerc\u00edcios de movimenta\u00e7\u00e3o. Muitos de seus exerc\u00edcios utilizam uma escada de agilidade, mas ele tamb\u00e9m usa escadas e cones.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich 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\/NCJbXvoySOw?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>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Exerc\u00edcios com escada de agilidade para boxe:<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich 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\/FNYYDgxEbts?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>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Passo lateral pendular com uppercuts:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/media.giphy.com\/media\/J2InUX1QFgVjIdG3rr\/giphy.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/J2InUX1QFgVjIdG3rr\/giphy.gif<\/a>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Os saltos \u2013 \u201cpara dentro e para fora\u201d e \u201cdiagonais laterais\u201d \u2013 s\u00e3o mostrados abaixo:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/media.giphy.com\/media\/MWrWlZdYpzg9w2YlDF\/giphy.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/MWrWlZdYpzg9w2YlDF\/giphy.gif<\/a>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exerc\u00edcio com cones \u2013 Golpes angulares \u2013 Rota\u00e7\u00e3o e deslocamento entre cones<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/media.giphy.com\/media\/IeinAtv88HAmEXEhf6\/giphy.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/IeinAtv88HAmEXEhf6\/giphy.gif<\/a>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Lomachenko possui uma \u00f3tima base de jogo de p\u00e9s e agilidade, gra\u00e7as ao tempo que passou praticando dan\u00e7a ucraniana quando crian\u00e7a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ele luta na base canhoto, usando a m\u00e3o dominante para desferir jabs e encontrar a dist\u00e2ncia ideal \u2013 algo que Bruce Lee recomendava. Ele gosta de se movimentar para dentro e para fora do alcance do oponente, girando para o lado para criar um \u00e2ngulo para um potente gancho de esquerda.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"180\" data-attachment-id=\"10791\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/lomachenkofootwork\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkofootwork.gif?fit=320%2C180&amp;ssl=1\" 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=\"lomachenkofootwork\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkofootwork.gif?fit=320%2C180&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkofootwork.gif?resize=320%2C180&#038;ssl=1\" alt=\"\" class=\"wp-image-10791\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich 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\/S41JWwJF0FU?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>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><strong>Exerc\u00edcios com bola de t\u00eanis \/ Coordena\u00e7\u00e3o motora<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Lomachenko usa bolas de t\u00eanis para melhorar a precis\u00e3o de seus golpes. Ele tamb\u00e9m pratica malabarismo como forma de aprimorar sua coordena\u00e7\u00e3o. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"240\" data-attachment-id=\"10788\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/lomachenko_special_drills_coordination_open_media_day_workout\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenko_special_drills_coordination_open_media_day_workout.gif?fit=320%2C240&amp;ssl=1\" data-orig-size=\"320,240\" 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=\"lomachenko_special_drills_coordination_open_media_day_workout\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenko_special_drills_coordination_open_media_day_workout.gif?fit=320%2C240&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenko_special_drills_coordination_open_media_day_workout.gif?resize=320%2C240&#038;ssl=1\" alt=\"\" class=\"wp-image-10788\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich 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\/hiwn-2KKW2s?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>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\" style=\"color:#a31d00;\"><strong>Tomada de Decis\u00e3o \/ Exerc\u00edcios de Intelig\u00eancia de Combate<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Talvez o aspecto mais interessante e potencialmente inovador do treinamento de Lomachenko seja o seu treinamento mental, utilizando tarefas e exerc\u00edcios espec\u00edficos relacionados ao jogo.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich 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\/UNL7WZW_Mwo?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>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1274\" height=\"110\" data-attachment-id=\"10767\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/commentlomachenko\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/commentlomachenko.png?fit=1274%2C110&amp;ssl=1\" data-orig-size=\"1274,110\" 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=\"commentlomachenko\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/commentlomachenko.png?fit=1024%2C88&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/commentlomachenko.png?resize=1274%2C110&#038;ssl=1\" alt=\"\" class=\"wp-image-10767\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Acredito que a ideia por tr\u00e1s desse tipo de treinamento \u00e9 desenvolver sua capacidade de ler o oponente \u2013 reconhecer padr\u00f5es nos movimentos, rea\u00e7\u00f5es e ataques do advers\u00e1rio; para que ele possa ent\u00e3o contra-atacar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ele tamb\u00e9m consegue manter o foco e as habilidades f\u00edsicas afiadas, mesmo sob estresse.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os pilotos de F\u00f3rmula 1 fazem treinamento cognitivo semelhante e voc\u00ea pode comprar equipamentos especializados de empresas como a SmartFit:<\/p>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-rich wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/vimeo.com\/260806710\" rel=\"nofollow\">https:\/\/vimeo.com\/260806710<\/a>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode encontrar mais informa\u00e7\u00f5es sobre treinamento cognitivo espec\u00edfico.  <a href=\"https:\/\/www.smartfit.rocks\/sports-performance-market\">aqui<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"has-blue-color has-text-align-center wp-block-heading\"><strong>Nata\u00e7\u00e3o<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O ucraniano tamb\u00e9m treina em uma piscina ol\u00edmpica completa. Ele tem uma rotina de nadar uma volta e, ao retornar na volta seguinte, mergulhar para recuperar o f\u00f4lego.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Assim como o lend\u00e1rio Homem de Gelo \u2013 Wim Hof, Lomachenko consegue prender a respira\u00e7\u00e3o por um bom tempo. Com um recorde pessoal de 4 minutos e 20 segundos, fica claro que ele pratica essa habilidade h\u00e1 bastante tempo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Qual o prop\u00f3sito de prender a respira\u00e7\u00e3o?<br>Para controlar sua resposta de luta ou fuga \u2013 quando seu corpo come\u00e7a a entrar em p\u00e2nico, ele suprime seus instintos para controlar a necessidade de respirar. Isso, sem d\u00favida, o ajudar\u00e1 a se manter calmo e relaxado antes e durante uma luta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Existem tamb\u00e9m alguns v\u00eddeos de Lomachenko usando o que parece ser um aparelho de respira\u00e7\u00e3o resistida. A ideia por tr\u00e1s disso \u00e9 que, ao dificultar a respira\u00e7\u00e3o, os m\u00fasculos espec\u00edficos envolvidos na inspira\u00e7\u00e3o e expira\u00e7\u00e3o s\u00e3o fortalecidos. Esse \u00e9 o princ\u00edpio de equipamentos como a &quot;M\u00e1scara de Altitude&quot;, e h\u00e1 algumas pesquisas que indicam sua efic\u00e1cia (mas n\u00e3o da mesma forma que o treinamento em altitude) \u2013 um estudo sobre respira\u00e7\u00e3o resistida pode ser encontrado. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3804987\/\">aqui<\/a>.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9 muito interessante ver esses m\u00e9todos alternativos de treinamento \u2013 quando estamos acostumados a ver programas de treinamento de alta tecnologia para pot\u00eancia, for\u00e7a e agilidade, o regime de Lomachenko \u00e9 da velha guarda \u2013 \u00e9 t\u00e3o antigo que chega a ser novo. <\/p>\n\n\n\n<p style=\"background-color:#a30500;text-align:center;\" class=\"has-text-color has-background has-white-color wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/04\/12\/condicionamento-de-forca-para-boxe\/\">Confira nossa postagem no blog sobre treinamento de for\u00e7a e condicionamento f\u00edsico para boxe.<\/a><\/p>\n\n\n\n<p style=\"text-align:center;\" class=\"has-text-color has-background has-white-color has-blue-background-color wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/15\/vasiliy-lomachenko-diet\/\">Leia nossa postagem no blog sobre a dieta de Lomachenko.<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/blackbeltwhitehat.com\/pt\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"352\" height=\"352\" data-attachment-id=\"10294\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/treino-de-peito-mma\/cropped-mmabloglogodis-copy\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png?fit=352%2C352&amp;ssl=1\" data-orig-size=\"352,352\" 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=\"cropped-mmabloglogodis-copy\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png?fit=352%2C352&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png?resize=352%2C352&#038;ssl=1\" alt=\"\" class=\"wp-image-10294\" \/><\/a><figcaption>Visite a p\u00e1gina inicial do blog para ler mais artigos!<\/figcaption><\/figure>","protected":false},"excerpt":{"rendered":"<p>Lomachenko is an amazing fighter. What&#8217;s more interesting however, is his approach to training &#8211; using dancing, tennis balls and a range of activities to improve his decision making skills (i.e. brain-training) &#8211; is the Ukranian boxing champ on his way to pioneering the way fighters train? Let&#8217;s take a look at his father, Anatoly [&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":[7716,5189,12504],"tags":[784152948,8129,784152946,96760233,1471,34941026,274279,23199],"class_list":["post-10761","post","type-post","status-publish","format-standard","hentry","category-boxing","category-fitness","category-mma","tag-boxing","tag-cognition","tag-fitness","tag-lomachenko","tag-memory","tag-mma-2","tag-nootropics","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Lomachenko Training (Footwork, Tennis Ball, Fight IQ) - 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\/2019\/08\/17\/treinamento-de-lomachenko-movimentacao-de-pes-luta-de-bola-de-tenis-qi\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lomachenko Training (Footwork, Tennis Ball, Fight IQ) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Lomachenko is an amazing fighter. What&#8217;s more interesting however, is his approach to training &#8211; using dancing, tennis balls and a range of activities to improve his decision making skills (i.e. brain-training) &#8211; is the Ukranian boxing champ on his way to pioneering the way fighters train? 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Mas o que o campe\u00e3o mundial ucraniano come? Fonte da imagem - Youtube.com Plano alimentar de Vasyl Lomachenko (durante o per\u00edodo de treinamento para a luta) Caf\u00e9 da manh\u00e3 (10h): Aveia, frutas vermelhas frescas, nozes, banana. Suco de laranja. Mais tarde: omelete, caf\u00e9\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"lomachenko punching","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkodiet.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkodiet.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkodiet.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkodiet.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":9003,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/04\/07\/por-que-todo-lutador-de-mma-deveria-aprender-a-lutar-com-a-base-canhota\/","url_meta":{"origin":10761,"position":1},"title":"Por que todo lutador de MMA deveria aprender a lutar com a base canhota","author":"Dave","date":"Abril 7, 2018","format":false,"excerpt":"Lembro-me de uma das primeiras vezes que frequentei uma aula de boxe \u2014 a primeira coisa que me perguntaram foi &quot;voc\u00ea \u00e9 destro?&quot;, ao que respondi \u2014 destro \u2014 &quot;ent\u00e3o, postura ortodoxa&quot;, foi a resposta. N\u00e3o estou reclamando, isso \u00e9 bem comum no boxe...","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/04\/tjdillashawdart.gif?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/04\/tjdillashawdart.gif?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/04\/tjdillashawdart.gif?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":15559,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/01\/08\/exercicios-de-movimentacao-de-pes-no-treino-de-boxe-e-zumba\/","url_meta":{"origin":10761,"position":2},"title":"Boxing Zumba Workout [Footwork Drills]","author":"Dave","date":"Janeiro 8, 2025","format":false,"excerpt":"Aqui est\u00e1 uma m\u00fasica! (basta uma m\u00fasica repetitiva, semelhante \u00e0 Zumba) https:\/\/www.youtube.com\/watch?v=59Q_lhgGANc Existem muitos exerc\u00edcios b\u00e1sicos de movimenta\u00e7\u00e3o de p\u00e9s, como passos r\u00e1pidos e jabs, mas nunca vi um v\u00eddeo em que as pessoas treinem movimentos complexos como o passo em L de Lomochenko, ou o movimento de n\u00edvel superior que TJ e Dom\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000015646.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13298,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/05\/26\/o-mma-e-perigoso-perguntas-frequentes-sobre-mma-respondidas\/","url_meta":{"origin":10761,"position":3},"title":"O MMA \u00e9 perigoso? (Perguntas frequentes sobre MMA respondidas)","author":"Dave","date":"Maio 26, 2022","format":false,"excerpt":"Artigo de Drew Griffiths (BSc, MSc) Como todos os esportes de contato, o MMA apresenta um risco relativamente alto de les\u00f5es. \u00c9 improv\u00e1vel que voc\u00ea pratique MMA por um ano, por exemplo, sem sofrer algum tipo de les\u00e3o durante o treino ou uma luta. 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Voc\u00ea definitivamente n\u00e3o quer ficar sem f\u00f4lego e cansado durante uma luta, se puder evitar! 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