{"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-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=\"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-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=\"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-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=\"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-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=\"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-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=\"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-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=\"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":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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 v27.4 - 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_featured_media_url":"","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":"I know, I know, MMA Bellends are always sharing stuff on social media about 'He lifts but he can't fight' etc. So it's getting old, apologies...but I lifted weights and attempted to be a (very poor) bodybuilder years before doing MMA, so I have had all the 'bad mechanics' to\u2026","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":"Functional Chest Workout - Build Explosive \ud83d\udd25 Power with This Chest Workout! Functional chest exercises, are a bit of a contradiction. In order to make an exercise functional, it should utilise the entire body, instead of isolating the chest, in a lying or seated position. For a Boxing Chest Workout,\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":"Relax to Hit Harder A concept that's been about since Bruce Lee - relax to increase punching power. Conor (or Conor's social media executive) shared the post above on his Facebook page, which seems like a rare, intelligent breakdown of how to execute a punch. Breakdown of a Powerful Punch\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":"Bodybuilding And BoxingA Practical Guide To Training Both You can train for bodybuilding and boxing at the same time, and when you set things up well you gain strength, speed and the ability to keep going when the pace picks up. These two sports pull your body in different directions\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 [2025]","author":"Dave","date":"Outubro 6, 2020","format":false,"excerpt":"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 about starting MMA, it can be quite hardgoing, especially\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 Some issues I've had from doing weights, and then attempting to move onto martial arts. This is a criticism of myself, and nobody else. 1. Tight Muscles I don't know the exact science around this, but I'm guessing, the bigger your muscles are, the less room they have to\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":[]}],"_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}]}}