{"id":11098,"date":"2019-09-06T11:43:03","date_gmt":"2019-09-06T11:43:03","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11098"},"modified":"2023-09-12T12:59:16","modified_gmt":"2023-09-12T12:59:16","slug":"inclui-pdf-com-treino-de-boxe-para-peito","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/09\/06\/inclui-pdf-com-treino-de-boxe-para-peito\/","title":{"rendered":"Boxing Chest Workout &#8211; .pdf included [Updated Sept. 2023]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">O boxe \ud83e\udd4a \u00e9 um esporte muito exigente. Muitos aspectos do condicionamento f\u00edsico s\u00e3o necess\u00e1rios para o boxe, mas uma coisa crucial que quero que todos saibam \u00e9 que for\u00e7a no peito n\u00e3o \u00e9 sin\u00f4nimo de pot\u00eancia nos socos!<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/wxJldzXoXMw?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\">A pot\u00eancia gerada especificamente no peito \u00e9 muito pequena. \u00c9 necess\u00e1rio que todo o corpo (ou cadeia cin\u00e9tica) seja acionado. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na verdade, a diferen\u00e7a entre boxeadores de &#039;n\u00edvel baixo&#039; e &#039;n\u00edvel alto&#039; em um estudo foi a gera\u00e7\u00e3o de for\u00e7a das pernas ao socar:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"748\" height=\"437\" data-attachment-id=\"10757\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/boxingpower\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?fit=748%2C437&amp;ssl=1\" data-orig-size=\"748,437\" data-comments-opened=\"1\" data-image-title=\"boxingpower\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?fit=748%2C437&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=748%2C437&#038;ssl=1\" alt=\"\" class=\"wp-image-10757\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Treinar o peito isoladamente do resto do corpo ir\u00e1 prejudicar, e n\u00e3o ajudar, seu desempenho no boxe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Algumas dicas para treinar o peito sem interferir no condicionamento f\u00edsico para o boxe incluem: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Simule socos com uma pequena quantidade de resist\u00eancia para que isso n\u00e3o interfira na t\u00e9cnica e na mec\u00e2nica correta do golpe. Por exemplo, socos com cabos ou faixas el\u00e1sticas de baixa resist\u00eancia.<\/li>\n\n\n\n<li>Treine os m\u00fasculos para pot\u00eancia e velocidade, n\u00e3o para for\u00e7a.<\/li>\n\n\n\n<li>Estudos demonstraram que o supino com carga elevada reduz a mobilidade dos ombros \u2013 o que \u00e9 prejudicial para o boxe. <\/li>\n\n\n\n<li>Fa\u00e7a muitos exerc\u00edcios de mobilidade para os ombros e o peito antes e depois de levantar pesos. <\/li>\n\n\n\n<li>Treine movimentos, n\u00e3o m\u00fasculos!<\/li>\n\n\n\n<li>Modifique alguns (n\u00e3o todos) os exerc\u00edcios de agachamento para que voc\u00ea fique em uma posi\u00e7\u00e3o de boxe, em vez da posi\u00e7\u00e3o padr\u00e3o de frente para o oponente.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-blue-color has-text-color\" id=\"example-boxing-chest-workout\">Exemplo de treino de peito para boxe<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Conjuntos <\/strong><\/td><td><strong>Representantes<\/strong><\/td><\/tr><tr><td>Supino com halteres<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Flex\u00f5es pliom\u00e9tricas \u2013 Laterais<\/td><td>2<\/td><td>10<\/td><\/tr><tr><td>Arremesso de bola medicinal seguido de flex\u00e3o de bra\u00e7o<\/td><td>2<\/td><td>10<\/td><\/tr><tr><td>Bandas de perfura\u00e7\u00e3o<\/td><td>2<\/td><td>10<\/td><\/tr><tr><td>Thrusters \u2013 (Agachamento com Press)<\/td><td>2<\/td><td>12<\/td><\/tr><tr><td>Almofadas ou saco de pancadas<\/td><td>3<\/td><td>3 minutos<\/td><\/tr><tr><td>Alongamentos<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Comece o aquecimento com 2 rounds de boxe sombra, 5 minutos de pular corda e alguns exerc\u00edcios de mobilidade para os ombros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Supino com halteres: 2 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"333\" height=\"250\" data-attachment-id=\"10371\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/28\/treino-funcional-de-peito\/dumbbell_bench_press\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/dumbbell_bench_press.gif?fit=333%2C250&amp;ssl=1\" data-orig-size=\"333,250\" data-comments-opened=\"1\" data-image-title=\"dumbbell_Bench_press\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/dumbbell_bench_press.gif?fit=333%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/dumbbell_bench_press.gif?resize=333%2C250&#038;ssl=1\" alt=\"\" class=\"wp-image-10371\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Flex\u00f5es pliom\u00e9tricas laterais com bola medicinal ou BOSU \u2013 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/strong> <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10373\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/28\/treino-funcional-de-peito\/bosupressups\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-title=\"BOSUPressups\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;BOSU Plyometric Press ups&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=444%2C250&#038;ssl=1\" alt=\"Flex\u00f5es pliom\u00e9tricas BOSU\" class=\"wp-image-10373\" \/><figcaption class=\"wp-element-caption\">Flex\u00f5es pliom\u00e9tricas BOSU<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Arremesso de bola medicinal seguido de flex\u00e3o de bra\u00e7o \u2013 2 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10370\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/28\/treino-funcional-de-peito\/plyometricchestpress\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-title=\"plyometricchestpress\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;A Bouncier Medicine Ball Works Better&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?resize=444%2C250&#038;ssl=1\" alt=\"exerc\u00edcio pliom\u00e9trico de MMA\" class=\"wp-image-10370\" \/><figcaption class=\"wp-element-caption\"><strong>Uma bola medicinal mais el\u00e1stica funciona melhor.<\/strong><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Socos com el\u00e1stico: 2 s\u00e9ries de 10 repeti\u00e7\u00f5es em cada bra\u00e7o (total de 4 s\u00e9ries)<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/WDsUwJnM9lI?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=62&#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\"><strong>Thrusters \u2013 Agachamento e Desenvolvimento \u2013 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os thrusters s\u00e3o um \u00f3timo exerc\u00edcio para finalizar o treino, pois trabalham o corpo todo. \u00c9 importante incluir esse tipo de movimento para que o peito n\u00e3o se acostume a trabalhar isoladamente das pernas e do abd\u00f4men.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"has-text-color wp-block-paragraph\" style=\"color:#a30027\">Lembre-se de trabalhar os m\u00fasculos das costas igualmente em exerc\u00edcios de puxada, como a remada unilateral, caso contr\u00e1rio, voc\u00ea ter\u00e1 um desequil\u00edbrio nos ombros.<\/p>\n\n\n\n<p class=\"has-text-align-center has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/09\/boxing-chest-workout-sheet1.pdf\">Baixe o treino de peito para boxe em PDF aqui.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m disso, lembre-se de fazer muitos exerc\u00edcios de mobilidade.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O Maior Alongamento do Mundo \u00e9 um excelente alongamento completo que voc\u00ea pode fazer todos os dias:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"9903\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/04\/12\/condicionamento-de-forca-para-boxe\/worldsgreateststretch\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-title=\"worldsgreateststretch\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;World&amp;#8217;s Greatest Stretch. Right Foot in front, Left Knee on the floor. Left Hand Down, Right hand reaches back&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?resize=444%2C250&#038;ssl=1\" alt=\"a maior extens\u00e3o do mundo\" class=\"wp-image-9903\" \/><figcaption class=\"wp-element-caption\">O Maior Alongamento do Mundo. P\u00e9 direito \u00e0 frente, joelho esquerdo no ch\u00e3o. M\u00e3o esquerda para baixo, m\u00e3o direita estendida para tr\u00e1s.<\/figcaption><\/figure>\n\n\n<iframe loading=\"lazy\" src=\"https:\/\/docs.google.com\/spreadsheets\/d\/e\/2PACX-1vT8h7WmUYB2hVsWbuBZXnVTpQyvXcC0ETLOpmeQftxBm0WP9HI5wV9abcDkwORh5C5VddglJ8XfCSid\/pubhtml?widget=true&#038;headers=false\" frameborder=\"0\" width=\"100%\" height=\"560\" marginheight=\"0\" marginwidth=\"0\" allowfullscreen=\"true\" mozallowfullscreen=\"true\" webkitallowfullscreen=\"true\"><\/iframe>\n<p>Por fim, lembre-se do princ\u00edpio SAID: Adapta\u00e7\u00f5es Espec\u00edficas \u00e0s Demandas Impostas.<\/p>\n<p>Se voc\u00ea quer entrar em forma para o boxe, voc\u00ea precisa praticar boxe!\u00a0<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignleft\" style=\"margin-left: 5px;margin-right: 6px\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=483%2C3342&#038;ssl=1\" alt=\"\" width=\"483\" height=\"3342\" \/><\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Recomendo fortemente adicionar exerc\u00edcios de mobilidade e fortalecimento do core ao seu treino de peito.\u00a0<\/p>\n<p>Meus objetivos s\u00e3o ter uma boa apar\u00eancia (eu sei que \u00e9 vaidade) e ser capaz de lutar um pouco \u2013 n\u00e3o pretendo competir em troca\u00e7\u00e3o num futuro pr\u00f3ximo.<\/p>\n<p>Com isso em mente, como exerc\u00edcio final, adicione alguns exerc\u00edcios com faixa el\u00e1stica, incluindo &quot;puxadas&quot; com a faixa em p\u00e9 e arremessos de bola medicinal.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"12536\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/punching_with_weights_is_still_stupid_pull_dont_push_resist\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-title=\"punching_with_weights_is_still_stupid_pull_dont_push_resist\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?fit=520%2C293&amp;ssl=1\" class=\"alignnone size-full wp-image-12536\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?resize=520%2C293&#038;ssl=1\" alt=\"socar com pesos ainda \u00e9 est\u00fapido, puxe, n\u00e3o empurre, resista\" width=\"520\" height=\"293\" \/><\/p>\n<p>O ideal \u00e9 que a parte inferior do corpo e o abd\u00f4men iniciem o soco, e n\u00e3o o peito e os bra\u00e7os.<\/p>\n<p><a href=\"http:\/\/Boxing Strength &amp; Conditioning Program pdf\">Veja meu post\/programa completo de treinamento de for\u00e7a e condicionamento para boxe aqui.<\/a><\/p>\n<p>Lembre-se da import\u00e2ncia de um tronco e pernas fortes para a pot\u00eancia dos socos.<\/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\/uo6DPONOqhQ?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>","protected":false},"excerpt":{"rendered":"<p>Boxing \ud83e\udd4a is a very demanding sport. There are lots of aspects of fitness that go into conditioning for boxing &#8211; one crucial thing I want everyone to know however &#8211; is that chest-strength, does not equate to punching power! Very little power if generated specifically from the chest. The whole body (or kinetic chain) [&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":[29971,7716],"tags":[784152950,784152948,784152946,34941026],"class_list":["post-11098","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-boxing","tag-bodybuilding","tag-boxing","tag-fitness","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Boxing Chest Workout - .pdf included [Updated Sept. 2023] - 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\/09\/06\/inclui-pdf-com-treino-de-boxe-para-peito\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Boxing Chest Workout - .pdf included [Updated Sept. 2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Boxing \ud83e\udd4a is a very demanding sport. There are lots of aspects of fitness that go into conditioning for boxing &#8211; one crucial thing I want everyone to know however &#8211; is that chest-strength, does not equate to punching power! Very little power if generated specifically from the chest. The whole body (or kinetic chain) [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2019\/09\/06\/inclui-pdf-com-treino-de-boxe-para-peito\/\" \/>\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=\"2019-09-06T11:43:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-12T12:59:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?w=748\" \/>\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=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Boxing Chest Workout - .pdf included [Updated Sept. 2023] - Fitness &amp; MMA Blog - 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\/2019\/09\/06\/inclui-pdf-com-treino-de-boxe-para-peito\/","og_locale":"pt_PT","og_type":"article","og_title":"Boxing Chest Workout - .pdf included [Updated Sept. 2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Boxing \ud83e\udd4a is a very demanding sport. There are lots of aspects of fitness that go into conditioning for boxing &#8211; one crucial thing I want everyone to know however &#8211; is that chest-strength, does not equate to punching power! Very little power if generated specifically from the chest. The whole body (or kinetic chain) [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/09\/06\/inclui-pdf-com-treino-de-boxe-para-peito\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2019-09-06T11:43:03+00:00","article_modified_time":"2023-09-12T12:59:16+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?w=748","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Boxing Chest Workout &#8211; .pdf included [Updated Sept. 2023]","datePublished":"2019-09-06T11:43:03+00:00","dateModified":"2023-09-12T12:59:16+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/"},"wordCount":612,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?w=748","keywords":["Bodybuilding","boxing","Fitness","mma"],"articleSection":["Bodybuilding","boxing"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/","url":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/","name":"Boxing Chest Workout - .pdf included [Updated Sept. 2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?w=748","datePublished":"2019-09-06T11:43:03+00:00","dateModified":"2023-09-12T12:59:16+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?w=748","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?w=748"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Boxing Chest Workout &#8211; .pdf included [Updated Sept. 2023]"}]},{"@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"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador do Norte do Pa\u00eds de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/pt\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-2T0","jetpack-related-posts":[{"id":7523,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/08\/09\/por-que-os-fisiculturistas-nao-conseguem-dar-socos\/","url_meta":{"origin":11098,"position":0},"title":"Por que os fisiculturistas n\u00e3o conseguem dar socos? \u2013 Aumente a pot\u00eancia dos seus socos.","author":"Dave","date":"Agosto 9, 2017","format":false,"excerpt":"Eu sei, eu sei, os babacas do MMA est\u00e3o sempre compartilhando coisas nas redes sociais sobre &quot;Ele levanta peso, mas n\u00e3o sabe lutar&quot; etc. Ent\u00e3o, isso j\u00e1 est\u00e1 ficando chato, desculpem... mas eu levantei peso e tentei ser um fisiculturista (muito ruim) anos antes de entrar no MMA, ent\u00e3o eu j\u00e1 tinha toda a &quot;mec\u00e2nica ruim&quot; para...","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"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":3300,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/28\/treino-funcional-de-peito\/","url_meta":{"origin":11098,"position":1},"title":"Treino Funcional de Peito \u22c5 2023 .pdf inclu\u00eddo \u2714","author":"Dave","date":"Dezembro 28, 2015","format":false,"excerpt":"Treino Funcional de Peito - Desenvolva Pot\u00eancia Explosiva \ud83d\udd25 com Este Treino de Peito! Exerc\u00edcios funcionais para o peito s\u00e3o um tanto contradit\u00f3rios. Para que um exerc\u00edcio seja funcional, ele deve utilizar o corpo todo, em vez de isolar o peito, em uma posi\u00e7\u00e3o deitada ou sentada. Para um treino de peito para boxe,\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"BOSU Plyometric Press ups","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":7415,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/08\/04\/poder-de-soco-de-conor-mcgregor\/","url_meta":{"origin":11098,"position":2},"title":"Poder de soco de Conor McGregor","author":"Dave","date":"Agosto 4, 2017","format":false,"excerpt":"Relaxe para golpear com mais for\u00e7a. Um conceito que existe desde Bruce Lee: relaxar aumenta a pot\u00eancia dos socos. Conor (ou seu assessor de m\u00eddias sociais) compartilhou a publica\u00e7\u00e3o acima em sua p\u00e1gina do Facebook, que parece ser uma an\u00e1lise rara e inteligente de como executar um soco. An\u00e1lise de um soco poderoso\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"Conor Mcgregor Uppercut","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":16185,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/11\/29\/fisiculturismo-boxe-pdf-combinando-os-dois-aviso-2025\/","url_meta":{"origin":11098,"position":3},"title":"Bodybuilding &amp; Boxing .pdf &#8211; Combining the two (Warning!) [2025]","author":"Dave","date":"Novembro 29, 2025","format":false,"excerpt":"Muscula\u00e7\u00e3o e Boxe: Um Guia Pr\u00e1tico para Treinar Ambos. Voc\u00ea pode treinar muscula\u00e7\u00e3o e boxe ao mesmo tempo e, quando faz tudo certo, ganha for\u00e7a, velocidade e a capacidade de manter o ritmo quando a intensidade aumenta. Esses dois esportes exigem esfor\u00e7os diferentes do seu corpo\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\/11\/image-9.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":11778,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/10\/06\/programa-de-treinamento-de-mma-de-6-semanas\/","url_meta":{"origin":11098,"position":4},"title":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2026]","author":"Dave","date":"Outubro 6, 2020","format":false,"excerpt":"MMA - 6 Week Training Program .pdf \u00b7 [2026] 6 week mma training program pdf - scroll to the bottom to download the pdf version of the program The hardest part about getting started - is well, getting started. I guess it's a good idea to procrastinate a little bit\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":3076,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/07\/29\/excesso-de-peso-e-pouco-treino-de-velocidade\/","url_meta":{"origin":11098,"position":5},"title":"Excesso de pesos, pouco treino de velocidade","author":"Dave","date":"Julho 29, 2015","format":false,"excerpt":"https:\/\/youtu.be\/VZSv4HlyfIo?t=1m18s Alguns problemas que tive ao praticar muscula\u00e7\u00e3o e depois tentar migrar para as artes marciais. Esta \u00e9 uma cr\u00edtica a mim mesmo e a mais ningu\u00e9m. 1. M\u00fasculos r\u00edgidos. N\u00e3o sei a explica\u00e7\u00e3o cient\u00edfica exata para isso, mas imagino que, quanto maiores os m\u00fasculos, menos espa\u00e7o eles t\u00eam para se movimentar\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"Daniel COrmier funny food","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11098","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"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=11098"}],"version-history":[{"count":17,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11098\/revisions"}],"predecessor-version":[{"id":14183,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11098\/revisions\/14183"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=11098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=11098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=11098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}