{"id":12002,"date":"2021-02-11T11:44:58","date_gmt":"2021-02-11T11:44:58","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=12002"},"modified":"2024-08-15T15:06:20","modified_gmt":"2024-08-15T15:06:20","slug":"rotina-de-alongamento-de-muay-thai-pdf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/02\/11\/rotina-de-alongamento-de-muay-thai-pdf\/","title":{"rendered":"Muay Thai Stretching routine .pdf [Joe Rogan]"},"content":{"rendered":"<h2 class=\"wp-block-heading\" id=\"daily-stretching-routine-for-muay-thai\">Rotina di\u00e1ria de alongamento para Muay Thai <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ali\u00e1s, se voc\u00ea quiser poder se alongar e chutar quando quiser, as cal\u00e7as Stretch Jeans do Joe Rogan s\u00e3o da Barbell.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O arquivo PDF pode ser baixado pr\u00f3ximo ao final da p\u00e1gina\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Para desenvolver flexibilidade din\u00e2mica, voc\u00ea precisar\u00e1 se alongar dinamicamente com alongamentos bal\u00edsticos, como balan\u00e7os de perna.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Note que o risco de les\u00f5es \u00e9 bastante elevado quando comparado ao alongamento est\u00e1tico. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para <strong>Para minimizar o risco de les\u00f5es, certifique-se de se aquecer o m\u00e1ximo poss\u00edvel.<\/strong>. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Para minimizar o risco de les\u00f5es e tornar o alongamento muito mais eficaz, aque\u00e7a-se o m\u00e1ximo poss\u00edvel, mantendo-se em seguran\u00e7a em termos de frequ\u00eancia card\u00edaca e press\u00e3o arterial, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Saia para correr, tome um banho quente, fa\u00e7a o que for preciso para aumentar a temperatura muscular. Mastigar gengibre ajuda bastante!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"daily-stretching-routine-muay-thai\">Rotina di\u00e1ria de alongamento para Muay Thai<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Agachamentos cossacos x 20<\/li>\n\n\n\n<li>Agachamentos sum\u00f4 x 20<\/li>\n\n\n\n<li>Agachamentos reversos x 10 para cada perna<\/li>\n\n\n\n<li>Balan\u00e7os de perna \u2013 da frente para tr\u00e1s x 10 cada perna<\/li>\n\n\n\n<li>Balan\u00e7os de perna \u2013 de um lado para o outro, 10 repeti\u00e7\u00f5es para cada perna<\/li>\n\n\n\n<li>Chutes laterais x 10 de cada lado<\/li>\n\n\n\n<li>Chutes frontais x 10 de cada lado<\/li>\n\n\n\n<li>Chute na cabe\u00e7a, chute girat\u00f3rio x 5 de cada lado<\/li>\n\n\n\n<li>Chute girat\u00f3rio falso seguido de chute frontal x 5 para cada lado<\/li>\n<\/ul>\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\/XE6nWm2n7lE?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\">Fa\u00e7a o download da rotina clicando no bot\u00e3o \u201cDownload\u201d:<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-99578899-2c2c-473b-8559-14c75cac9cb7\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/muay_thai_stretching_routine.pdf\">rotina_de_alongamento_muay_tailand\u00eas<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/muay_thai_stretching_routine.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-99578899-2c2c-473b-8559-14c75cac9cb7\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Agachamento Cossaco<\/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\/SiKqOc1nzHEAC4d5fX\/giphy.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/SiKqOc1nzHEAC4d5fX\/giphy.gif<\/a>\n<\/div><figcaption class=\"wp-element-caption\">Agachamento Cossaco<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Agachamento sum\u00f4<\/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\/bLYqHJAlgCDE4\/giphy.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/bLYqHJAlgCDE4\/giphy.gif<\/a>\n<\/div><figcaption class=\"wp-element-caption\">Agachamento sum\u00f4 (sem necessidade de halteres!)<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Afundo reverso<\/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\/55rNsP9CF0SLknZ1nj\/giphy.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/55rNsP9CF0SLknZ1nj\/giphy.gif<\/a>\n<\/div><figcaption class=\"wp-element-caption\">Afundo reverso<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Aqui est\u00e1 um infogr\u00e1fico sobre o princ\u00edpio SAID \u2013 Adapta\u00e7\u00f5es Espec\u00edficas \u00e0s Demandas Impostas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isso \u00e9 importante ter em mente ao elaborar um programa de treinamento para Muay Thai.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1088\" height=\"5875\" data-attachment-id=\"8320\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/10\/25\/infografico-de-condicionamento-de-forca-para-mma\/infographicmmastrengthconditioning-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?fit=1088%2C5875&amp;ssl=1\" data-orig-size=\"1088,5875\" data-comments-opened=\"1\" data-image-title=\"InfographicMMAstrengthConditioning\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?fit=190%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?resize=1088%2C5875&#038;ssl=1\" alt=\"infogr\u00e1fico de MMA\" class=\"wp-image-8320\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00f3 para enfatizar a efic\u00e1cia de se aquecer antes de alongar \u2013 tenho praticado ioga na banheira \u2013 voc\u00ea consegue alongar muito mais e o risco de les\u00f5es \u00e9 bastante reduzido. Meu progresso aumentou\/acelerou muito com a ioga quente em casa.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/20210505_092249.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"3264\" height=\"2448\" data-attachment-id=\"12254\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/20210505_092249\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/20210505_092249.jpg?fit=3264%2C2448&amp;ssl=1\" data-orig-size=\"3264,2448\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.2&quot;,&quot;camera&quot;:&quot;SM-A515F&quot;,&quot;created_timestamp&quot;:&quot;1620206569&quot;,&quot;focal_length&quot;:&quot;3.72&quot;,&quot;iso&quot;:&quot;500&quot;,&quot;shutter_speed&quot;:&quot;0.0303&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"20210505_092249\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/20210505_092249.jpg?fit=1024%2C768&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/20210505_092249.jpg?resize=3264%2C2448&#038;ssl=1\" alt=\"\" class=\"wp-image-12254\" \/><\/a><\/figure>","protected":false},"excerpt":{"rendered":"<p>Daily Stretching Routine for Muay Thai Incidentally &#8211; If you want to be able to stretch and kick whenever you want &#8211; Joe Rogan&#8217;s Stretch Jeans are from Barbell. pdf can be downloaded near the bottom&#8230; To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings. Note that [&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":[5189,12504],"tags":[784152948,784152946,34941026,81525],"class_list":["post-12002","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","tag-boxing","tag-fitness","tag-mma-2","tag-muay-thai"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Muay Thai Stretching routine .pdf [Joe Rogan] - 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\/2021\/02\/11\/rotina-de-alongamento-de-muay-thai-pdf\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Muay Thai Stretching routine .pdf [Joe Rogan] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Daily Stretching Routine for Muay Thai Incidentally &#8211; If you want to be able to stretch and kick whenever you want &#8211; Joe Rogan&#8217;s Stretch Jeans are from Barbell. pdf can be downloaded near the bottom&#8230; To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings. Note that [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2021\/02\/11\/rotina-de-alongamento-de-muay-thai-pdf\/\" \/>\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=\"2021-02-11T11:44:58+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-15T15:06:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?w=190\" \/>\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":"Muay Thai Stretching routine .pdf [Joe Rogan] - 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\/2021\/02\/11\/rotina-de-alongamento-de-muay-thai-pdf\/","og_locale":"pt_PT","og_type":"article","og_title":"Muay Thai Stretching routine .pdf [Joe Rogan] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Daily Stretching Routine for Muay Thai Incidentally &#8211; If you want to be able to stretch and kick whenever you want &#8211; Joe Rogan&#8217;s Stretch Jeans are from Barbell. pdf can be downloaded near the bottom&#8230; To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings. Note that [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/02\/11\/rotina-de-alongamento-de-muay-thai-pdf\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2021-02-11T11:44:58+00:00","article_modified_time":"2024-08-15T15:06:20+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?w=190","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":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Muay Thai Stretching routine .pdf [Joe Rogan]","datePublished":"2021-02-11T11:44:58+00:00","dateModified":"2024-08-15T15:06:20+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/"},"wordCount":350,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?w=190","keywords":["boxing","Fitness","mma","muay thai"],"articleSection":["Fitness","MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/","url":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/","name":"Muay Thai Stretching routine .pdf [Joe Rogan] - Fitness &amp; 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