{"id":11605,"date":"2020-05-24T19:30:13","date_gmt":"2020-05-24T19:30:13","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11605"},"modified":"2021-06-09T05:34:43","modified_gmt":"2021-06-09T05:34:43","slug":"yoga-para-homens-com-dor-nas-costas-e-pescoco-10-minutos-por-dia","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/05\/24\/yoga-para-homens-com-dor-nas-costas-e-pescoco-10-minutos-por-dia\/","title":{"rendered":"Yoga para dores nas costas e no pesco\u00e7o \u2013 10 minutos por dia (PDF)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Uma combina\u00e7\u00e3o de ioga, alongamento e terapia de pontos-gatilho \u00e9 ideal para dores nas costas e no pesco\u00e7o. Evite ficar sentado por longos per\u00edodos, se poss\u00edvel. O agachamento paleo \u00e9 uma boa alternativa para evitar ficar sentado. O Alongamento Mais Intenso do Mundo \u00e9 um excelente alongamento para o corpo todo que pode ser feito todas as manh\u00e3s e noites para desenvolver uma boa base de flexibilidade e mobilidade.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o consigo fazer minha rotina atual de ioga \u2013 bem, provavelmente conseguiria, mas n\u00e3o quero deixar o pequeno JC em frente \u00e0 TV por muito tempo.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Essa \u00e9 a rotina que estou fazendo atualmente para aliviar as dores no pesco\u00e7o e nas costas. \u00c9 provavelmente o pior v\u00eddeo do YouTube de todos os tempos, mas at\u00e9 que \u00e9 divertido gra\u00e7as ao Jc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea s\u00f3 tem alguns minutos por dia para se alongar, eu recomendo o Alongamento Mais Incr\u00edvel do Mundo, como mostrado abaixo\u2026<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich 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\/FJqGmbpy-cM?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<ul class=\"wp-block-list\"><li>Agachamento Paleo x 30 segundos<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"512\" height=\"500\" data-attachment-id=\"11610\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/unnamed\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?fit=512%2C500&amp;ssl=1\" data-orig-size=\"512,500\" 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=\"unnamed\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?fit=512%2C500&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?resize=512%2C500&#038;ssl=1\" alt=\"\" class=\"wp-image-11610\" \/><figcaption><a href=\"https:\/\/alivehealth.co.uk\">Agachamento Paleo <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Agachamento Paleo com postura estreita x 30 segundos<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Esta imagem \u00e9 igual \u00e0 anterior, mas os p\u00e9s e os joelhos est\u00e3o se tocando\/juntos e ainda apontando para a frente.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Maior alongamento do mundo x 20<\/li><\/ul>\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>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\n<ul class=\"wp-block-list\"><li>Alongamento de gl\u00fateos x 2 x 30 segundos <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"2120\" height=\"1414\" data-attachment-id=\"11616\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/glutestretch\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/glutestretch.jpg?fit=2120%2C1414&amp;ssl=1\" data-orig-size=\"2120,1414\" 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=\"glutestretch\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/glutestretch.jpg?fit=1024%2C683&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/glutestretch.jpg?resize=2120%2C1414&#038;ssl=1\" alt=\"\" class=\"wp-image-11616\" \/><figcaption><a href=\"https:\/\/prevention.com\">Alongamento dos gl\u00fateos <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Poses laterais x 4 (2 de cada lado) x 30 segundos<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"675\" data-attachment-id=\"11613\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/extendedsideangle-yogapedia\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/extendedsideangle-yogapedia.jpg?fit=1200%2C675&amp;ssl=1\" data-orig-size=\"1200,675\" 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=\"extendedsideangle-yogapedia\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/extendedsideangle-yogapedia.jpg?fit=1024%2C576&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/extendedsideangle-yogapedia.jpg?resize=1200%2C675&#038;ssl=1\" alt=\"\" class=\"wp-image-11613\" \/><figcaption><a href=\"https:\/\/yogajournal.com\">Pose de \u00e2ngulo lateral <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Postura do Tri\u00e2ngulo x 2 x 30 segundos<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"1200\" data-attachment-id=\"11614\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/201506-yjmag-extended-triangle-ashtanga\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/201506-yjmag-extended-triangle-ashtanga.jpg?fit=1200%2C1200&amp;ssl=1\" data-orig-size=\"1200,1200\" 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=\"201506-yjmag-extended-triangle-ashtanga\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/201506-yjmag-extended-triangle-ashtanga.jpg?fit=1024%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/201506-yjmag-extended-triangle-ashtanga.jpg?resize=1200%2C1200&#038;ssl=1\" alt=\"\" class=\"wp-image-11614\" \/><figcaption><a href=\"https:\/\/yogajournal.com\">Postura do Tri\u00e2ngulo <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Tor\u00e7\u00e3o supina x 2 x 30 segundos<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"675\" data-attachment-id=\"11608\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/annelise-hagen-spinal-twist\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/annelise-hagen-spinal-twist.jpg?fit=1200%2C675&amp;ssl=1\" data-orig-size=\"1200,675\" 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=\"annelise-hagen-spinal-twist\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/annelise-hagen-spinal-twist.jpg?fit=1024%2C576&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/annelise-hagen-spinal-twist.jpg?resize=1200%2C675&#038;ssl=1\" alt=\"\" class=\"wp-image-11608\" \/><figcaption><a href=\"https:\/\/yogajournal.com\">Tor\u00e7\u00e3o supina <\/a><\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Essa \u00e9 a mesma rotina em uma tabela:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Treino de ioga<\/strong>&nbsp;<\/td><\/tr><tr><td>Exerc\u00edcio&nbsp;<\/td><td>Conjuntos&nbsp;<\/td><td>Tempo de espera&nbsp;<\/td><\/tr><tr><td>Agachamento Paleo&nbsp;<\/td><td>2&nbsp;<\/td><td>30 segundos&nbsp;<\/td><\/tr><tr><td>Agachamento Paleo com Postura Estreita&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>O Maior Alongamento do Mundo&nbsp;<\/td><td>1&nbsp;<\/td><td>10 de cada lado&nbsp;<\/td><\/tr><tr><td>Alongamento dos gl\u00fateos&nbsp;<\/td><td>2 \u2013 1 de cada lado&nbsp;<\/td><td>1 minuto de espera&nbsp;<\/td><\/tr><tr><td>Pose de \u00e2ngulo lateral&nbsp;<\/td><td>2 \u2013 1 de cada lado&nbsp;<\/td><td>30 segundos&nbsp;<\/td><\/tr><tr><td>Postura do Tri\u00e2ngulo&nbsp;<\/td><td>2 \u2013 1 de cada lado&nbsp;<\/td><td>30 segundos&nbsp;<\/td><\/tr><tr><td>Tor\u00e7\u00e3o supina&nbsp;<\/td><td>2 \u2013 1 de cada lado&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Baixar como PDF<\/p>\n\n\n\n<div class=\"wp-block-file\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/yogamen.pdf\">homens de ioga<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/yogamen.pdf\" class=\"wp-block-file__button\" download>Download<\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. The World&#8217;s Greatest Stretch is an excellent whole body stretch that can be done each morning and evening for a good foundation of [&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,"_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":[8219,5189,12504],"tags":[784152949,784152946,34941026],"class_list":["post-11605","post","type-post","status-publish","format-standard","hentry","category-bjj","category-fitness","category-mma","tag-bjj","tag-fitness","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga for - Back &amp; Neck Pain - 10 Mins a Day (.pdf) - 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\/2020\/05\/24\/yoga-para-homens-com-dor-nas-costas-e-pescoco-10-minutos-por-dia\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga for - Back &amp; Neck Pain - 10 Mins a Day (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. The World&#8217;s Greatest Stretch is an excellent whole body stretch that can be done each morning and evening for a good foundation of [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2020\/05\/24\/yoga-para-homens-com-dor-nas-costas-e-pescoco-10-minutos-por-dia\/\" \/>\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=\"2020-05-24T19:30:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-09T05:34:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?w=512\" \/>\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=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Yoga para dores nas costas e no pesco\u00e7o - 10 minutos por dia (PDF) - Blog de fitness e MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/05\/24\/yoga-para-homens-com-dor-nas-costas-e-pescoco-10-minutos-por-dia\/","og_locale":"pt_PT","og_type":"article","og_title":"Yoga for - Back &amp; Neck Pain - 10 Mins a Day (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. 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Using a stick pose and\/or Janu Sirsasana It is said to put some level of stress on digestion. The lower back, shoulder\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\/2020\/12\/marichyasana4-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10651,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/14\/ioga-para-mma\/","url_meta":{"origin":11605,"position":1},"title":"Yoga para MMA","author":"Dave","date":"Agosto 14, 2019","format":false,"excerpt":"MMA is the best sport on the planet. Nothing quite compares to the excitement and the beauty of watching or being part of a technical fight (emphasis on technical, not a fan of slug-fests personally). Grappling does ruin your body though, all those isometric contractions, pushing & pulling on your\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"worlds greatest","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":11883,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/12\/31\/posturas-de-ioga-paschimottanasana-ou-flexao-para-a-frente-sentada\/","url_meta":{"origin":11605,"position":2},"title":"Posturas de ioga \u2013 Paschimottanasana ou flex\u00e3o para a frente sentada","author":"Dave","date":"Dezembro 31, 2020","format":false,"excerpt":"Make sure that you are putting equal weight on each glute \/ sit bone Normal people with sitting or sedentary job get a pelvis with an incorrect tilt, causing a exaggerated curve in the spine. This pelvis issue causes a hunchback with rounded shoulders, pushing neck forward. If you have\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\/2020\/12\/seatforwardbend.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":5484,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/08\/08\/infografico-de-ioga-no-escritorio\/","url_meta":{"origin":11605,"position":3},"title":"Yoga no escrit\u00f3rio *infogr\u00e1fico*","author":"Dave","date":"Agosto 8, 2016","format":false,"excerpt":"Sick infographic about office yoga. Excel at office stretching whilst crunching data in your spreadsheets... \u00a0 \u00a0 http:\/\/www.jfk-binding.co.uk\/blog\/office-yoga-infographic\/","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"Ultimate guide to office yoga infographic","src":"https:\/\/i0.wp.com\/www.jfk-binding.co.uk\/blog\/wp-content\/uploads\/2016\/07\/775x7538xultimate-guide-office-yoga-infographic-e1469783737503.jpg.pagespeed.ic.tsh7ZhQkle.webp?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12002,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/02\/11\/rotina-de-alongamento-de-muay-thai-pdf\/","url_meta":{"origin":11605,"position":4},"title":"Muay Thai Stretching routine .pdf [Joe Rogan]","author":"Dave","date":"Fevereiro 11, 2021","format":false,"excerpt":"Daily Stretching Routine for Muay Thai Incidentally - If you want to be able to stretch and kick whenever you want - Joe Rogan's Stretch Jeans are from Barbell. pdf can be downloaded near the bottom... 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