{"id":11730,"date":"2020-09-08T16:40:14","date_gmt":"2020-09-08T16:40:14","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11730"},"modified":"2022-03-17T12:26:52","modified_gmt":"2022-03-17T12:26:52","slug":"combinacoes-de-boxe-de-bas-rutten-explicadas","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/09\/08\/combinacoes-de-boxe-de-bas-rutten-explicadas\/","title":{"rendered":"Combina\u00e7\u00f5es de boxe de Bas Rutten \u2013 Explicadas!"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Os treinos de boxe de Bas Rutten s\u00e3o uma \u00f3tima maneira de praticar exerc\u00edcios funcionais, especialmente durante o confinamento, quando as academias est\u00e3o fechadas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bas grita as combina\u00e7\u00f5es e voc\u00ea desfere os golpes de acordo com as combina\u00e7\u00f5es que ele grita. Bem simples, na verdade, e um bom treino para fazer em casa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Durante o confinamento, tenho feito 2 s\u00e9ries por dia, al\u00e9m de ioga e exerc\u00edcios com kettlebell.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 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\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/TW2LIv88UKM?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\">Mas espere a\u00ed! Quais s\u00e3o as combina\u00e7\u00f5es e o que significam todos esses n\u00fameros que ele est\u00e1 gritando?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Supondo que voc\u00ea esteja em posi\u00e7\u00e3o ortodoxa \u2013 com a perna esquerda \u00e0 frente e a perna direita atr\u00e1s \u2013<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u201c1\u201d significa Jab (soco direto de esquerda se voc\u00ea estiver em posi\u00e7\u00e3o ortodoxa com o p\u00e9 esquerdo \u00e0 frente)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 um soco direto com a m\u00e3o esquerda<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/media.giphy.com\/media\/3oz8xIm3x7lEQWyngQ\/source.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/3oz8xIm3x7lEQWyngQ\/source.gif<\/a>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"180\" data-attachment-id=\"11734\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/injecao\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/jab.gif?fit=320%2C180&amp;ssl=1\" data-orig-size=\"320,180\" data-comments-opened=\"1\" data-image-title=\"jab\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/jab.gif?fit=320%2C180&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/jab.gif?resize=320%2C180&#038;ssl=1\" alt=\"\" class=\"wp-image-11734\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u201c2\u201d \u2013 Combina\u00e7\u00e3o de jab e cruzado<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Soco direto de esquerda, seguido de um soco direto de direita.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/jabcross.gif?w=640\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/jabcross.gif?w=640<\/a>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u201c3\u201d \u2013 Jab, Cruzado, Gancho <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Direto de esquerda, direto de direita, gancho de esquerda<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"390\" data-attachment-id=\"11738\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/combinacoes-de-boxe-demonstradas-no-saco-de-pancadas\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/boxing_combinations_-_demonstrated_on_the_punch_bag.gif?fit=520%2C390&amp;ssl=1\" data-orig-size=\"520,390\" data-comments-opened=\"1\" data-image-title=\"boxing_combinations_-_demonstrated_on_the_punch_bag\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/boxing_combinations_-_demonstrated_on_the_punch_bag.gif?fit=520%2C390&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/boxing_combinations_-_demonstrated_on_the_punch_bag.gif?resize=520%2C390&#038;ssl=1\" alt=\"\" class=\"wp-image-11738\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u201c4\u201d \u2013 Jab, Cruzado, Gancho, Uppercut<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Isso tamb\u00e9m pode ser feito como Jab, Cruzado, Gancho, Cruzado <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mas, para variar, gosto de usar um gancho como golpe final.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/jabcrosshookuppercut.gif?ssl=1\" alt=\"jab, cruzado, gancho, uppercut\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\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\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/-0Ly-qckiII?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=16&#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\">Espero que isso ajude a explicar tudo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 \u2013 golpe<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2 \u2013 jab, cruzado<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3 \u2013 jab, cruzado, gancho<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4 \u2013 jab, cruzado, gancho, cruzado<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">ou<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">jab, cruzado, gancho, uppercut<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lan\u00e7ar um gancho \u00e9 complicado no in\u00edcio, veja este v\u00eddeo para uma explica\u00e7\u00e3o:<\/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\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/iBaIVVzJBMA?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>","protected":false},"excerpt":{"rendered":"<p>The Bas Rutten Boxing Workouts are a great way to do some functional fitness, especially during lockdown when the gyms are shut. Bas shouts out the combinations and you punch away, according to what combinations he shouts out. Pretty simple really and a decent home workout. I&#8217;ve been doing 2 rounds per day during lockdown [&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_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[7716,5189,12504],"tags":[608604,8638574,784152948,2633997,436391,34941026,5677],"class_list":["post-11730","post","type-post","status-publish","format-standard","hentry","category-boxing","category-fitness","category-mma","tag-bas-rutten","tag-bodyweight-workout","tag-boxing","tag-home-workout","tag-lockdown","tag-mma-2","tag-workouts"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bas Rutten Boxing Combinations - Explained! - 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\/09\/08\/combinacoes-de-boxe-de-bas-rutten-explicadas\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bas Rutten Boxing Combinations - Explained! - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The Bas Rutten Boxing Workouts are a great way to do some functional fitness, especially during lockdown when the gyms are shut. 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Bas shouts out the combinations and you punch away, according to what combinations he shouts out. Pretty simple really and a decent home workout. I&#8217;ve been doing 2 rounds per day during lockdown [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/09\/08\/combinacoes-de-boxe-de-bas-rutten-explicadas\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2020-09-08T16:40:14+00:00","article_modified_time":"2022-03-17T12:26:52+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/jab.gif?w=320","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":"1 minuto"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Bas Rutten Boxing Combinations &#8211; Explained!","datePublished":"2020-09-08T16:40:14+00:00","dateModified":"2022-03-17T12:26:52+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/"},"wordCount":262,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/jab.gif?w=320","keywords":["bas rutten","bodyweight workout","boxing","home workout","lockdown","mma","workouts"],"articleSection":["boxing","Fitness","MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/","url":"https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/","name":"Combina\u00e7\u00f5es de Boxe de Bas Rutten - Explicadas! 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Embora o sparring seja necess\u00e1rio para que os lutadores se acostumem com a intensidade de uma luta e a adrenalina, socar um saco de pancadas \u00e9 uma das melhores maneiras de desenvolver o condicionamento cardiovascular espec\u00edfico para o MMA.","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"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":15372,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/07\/17\/combinacoes-de-boxe-sombra-pdf-2024\/","url_meta":{"origin":11730,"position":1},"title":"Shadow Boxing Combinations pdf [2025]","author":"Dave","date":"Julho 17, 2024","format":false,"excerpt":"Se voc\u00ea quer treinar boxe ou MMA em casa, exerc\u00edcios e combina\u00e7\u00f5es de sombra s\u00e3o uma \u00f3tima ideia. Voc\u00ea pode trabalhar o jogo de pernas, \u00e2ngulos (mantendo a cabe\u00e7a fora da linha central) e fintas. Os treinos de boxe do Bas Rutten s\u00e3o uma excelente maneira de come\u00e7ar. https:\/\/youtu.be\/TW2LIv88UKM?si=ihgn9zqXx-a_h7ri\u2026","rel":"","context":"In \"boxing\"","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/boxe\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/jabandcircle.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":12961,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/03\/18\/6-semanas-de-treinamento-de-boxe-pf\/","url_meta":{"origin":11730,"position":2},"title":"6 Weeks Boxing Training .pdf  [2026]","author":"Dave","date":"Mar\u00e7o 18, 2022","format":false,"excerpt":"Seis semanas n\u00e3o s\u00e3o suficientes para atingir um n\u00edvel de elite, mas digamos que voc\u00ea se inscreveu para uma luta de boxe amador beneficente e precisa melhorar o seu desempenho em seis semanas. Nesse caso, voc\u00ea precisar\u00e1 de um plano e um programa. Voc\u00ea pode\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"jab parry","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13343,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/06\/20\/exercicios-de-boxe\/","url_meta":{"origin":11730,"position":3},"title":"Boxing Drills for Beginners .pdf  [2025]","author":"Dave","date":"Junho 20, 2022","format":false,"excerpt":"Lembre-se de aquecer antes de come\u00e7ar um treino intenso. Um bom aquecimento pode consistir em 10 minutos de cardio em ritmo constante, 2 rounds de 3 minutos de boxe sombra, seguidos por uma s\u00e9rie de exerc\u00edcios com o peso do corpo, como agachamentos e flex\u00f5es. Exerc\u00edcios com aparadores de boxe: Os aparadores de boxe, ou luvas de boxe\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":2610,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/01\/19\/treino-semanal\/","url_meta":{"origin":11730,"position":4},"title":"Treino semanal","author":"Dave","date":"Janeiro 19, 2015","format":false,"excerpt":"Ol\u00e1! Meu treino de hoje\/esta noite ser\u00e1 baseado no \u00f3timo livro que voc\u00ea pode ler e baixar gratuitamente em MonsterSupplements.com\/Kickstart2015. Vou aquecer com o treino de boxe sombra do Bas Rutten e depois completar o treino mostrado abaixo: Em seguida, vou relaxar usando meu rolo de espuma e algumas posturas de ioga\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"Home Workout","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/01\/homeworkout.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10888,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/23\/pontes-de-pescoco-para-mma\/","url_meta":{"origin":11730,"position":5},"title":"Protetores de pesco\u00e7o para MMA","author":"Dave","date":"Agosto 23, 2019","format":false,"excerpt":"Sua coluna \u00e9 muito preciosa e importante! 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