{"id":13056,"date":"2022-04-01T13:17:00","date_gmt":"2022-04-01T13:17:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13056"},"modified":"2023-10-04T19:50:54","modified_gmt":"2023-10-04T19:50:54","slug":"5-melhores-exercicios-para-aumentar-a-potencia-dos-socos-em-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/04\/01\/5-melhores-exercicios-para-aumentar-a-potencia-dos-socos-em-2022\/","title":{"rendered":"5 Best Exercises to Increase Punching Power [2023]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Se voc\u00ea quer dar socos como Mike Tyson ou Rumble Johnson, ent\u00e3o voc\u00ea precisa de uma t\u00e9cnica incr\u00edvel e fibras musculares de contra\u00e7\u00e3o r\u00e1pida.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As fibras musculares de contra\u00e7\u00e3o r\u00e1pida s\u00e3o extremamente potentes e se contraem a uma velocidade impressionante. Um programa de treinamento para desenvolver pot\u00eancia usando pliometria e levantamento ol\u00edmpico, em um mundo ideal, seria usado para construir uma base de velocidade e pot\u00eancia.<\/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\/AbDW8V0uqHA?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\">Se voc\u00ea quer resultados r\u00e1pidos, aqui est\u00e3o minhas dicas e exerc\u00edcios favoritos\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Princ\u00edpios gerais:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2013 Treine movimentos, n\u00e3o m\u00fasculos<\/li>\n\n\n\n<li>\u2013 Melhorar a mobilidade da parte superior do corpo<\/li>\n\n\n\n<li>\u2013 Desenvolver for\u00e7a central<\/li>\n\n\n\n<li>\u2013 Pegue leve no supino com cargas pesadas*<\/li>\n\n\n\n<li>\u2013 Desenvolva fibras musculares de contra\u00e7\u00e3o r\u00e1pida com pliometria<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*H\u00e1 algumas evid\u00eancias de que exerc\u00edcios de press\u00e3o com carga pesada podem prejudicar a mobilidade dos ombros, o que \u00e9 ruim para o boxe.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Puxadores de banda<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"12536\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/socar-com-pesos-ainda-e-estupido-puxe-nao-empurre-resista\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-title=\"punching_with_weights_is_still_stupid_pull_dont_push_resist\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?fit=520%2C293&amp;ssl=1\" 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=\"\" class=\"wp-image-12536\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Os exerc\u00edcios com el\u00e1stico ajudam a iniciar e impulsionar o movimento com a rota\u00e7\u00e3o do quadril no lado oposto ao do soco.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Socos com Peso<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Use um peso de cerca de 1 kg. Halteres pesados interferem na mec\u00e2nica do soco e no relaxamento antes do impacto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Normalmente fa\u00e7o 2 s\u00e9ries de &quot;jab, cruzado, gancho, cruzado&quot;, 10 repeti\u00e7\u00f5es, em cada base por dia. Na primeira s\u00e9rie, enfatizo o movimento do quadril oposto e, na segunda, enfatizo o impacto do golpe no alvo \u2013 ou seja, manter a postura relaxada e impulsionar o corpo no final do soco.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u00ea \u00eanfase ao quadril oposto.<\/strong> <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Assim como nos exerc\u00edcios com el\u00e1stico, voc\u00ea deve enfatizar a rota\u00e7\u00e3o do quadril no lado oposto ao da m\u00e3o que desfere o soco.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Golpe de cotovelo<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Desta vez, lance jab, cruzado, gancho, cruzado 10 vezes, mas enfatize manter-se relaxado e, em seguida, impulsione o golpe a partir do cotovelo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Flex\u00f5es laterais pliom\u00e9tricas <\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10373\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/28\/treino-funcional-de-peito\/bosupressups\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-title=\"BOSUPressups\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;BOSU Plyometric Press ups&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=444%2C250&#038;ssl=1\" alt=\"Flex\u00f5es pliom\u00e9tricas BOSU\" class=\"wp-image-10373\" \/><\/a><figcaption class=\"wp-element-caption\">Flex\u00f5es pliom\u00e9tricas BOSU<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode usar uma bola medicinal ou um BOSU para essas flex\u00f5es pliom\u00e9tricas laterais.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Socos de banda \ud83d\udc4a <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As faixas el\u00e1sticas s\u00e3o \u00f3timas para boxe. Elas oferecem resist\u00eancia progressiva, ou seja, a resist\u00eancia aumenta \u00e0 medida que voc\u00ea estica a faixa. Esse padr\u00e3o de for\u00e7a \u00e9 perfeito para exerc\u00edcios de pot\u00eancia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gosto de fazer ganchos e cruzamentos com as faixas.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/bandcrossesmmachestworkout.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" data-attachment-id=\"10391\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/treino-de-peito-mma\/treino-de-peito-com-cruz-de-banda\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/bandcrossesmmachestworkout.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" data-comments-opened=\"1\" data-image-title=\"bandcrossesMMAchestworkout\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/bandcrossesmmachestworkout.gif?fit=480%2C270&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/bandcrossesmmachestworkout.gif?resize=480%2C270&#038;ssl=1\" alt=\"\" class=\"wp-image-10391\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">passes de bola medicinal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Passes laterais para um parceiro ou contra uma parede. \u00d3timo para fortalecer a musculatura rotacional do core.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Arremessos de bola medicinal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Levante a bola acima da cabe\u00e7a com as duas m\u00e3os e arremesse-a contra o ch\u00e3o. Certifique-se de que o piso seja adequado. Voc\u00ea pode comprar bolas de impacto espec\u00edficas para este exerc\u00edcio.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Arremesso de bola medicinal e flex\u00e3o para cima.<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?ssl=1\"><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\/supino-pliometrico\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-title=\"plyometricchestpress\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;A Bouncier Medicine Ball Works Better&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?resize=444%2C250&#038;ssl=1\" alt=\"exerc\u00edcio pliom\u00e9trico de MMA\" class=\"wp-image-10370\" \/><\/a><figcaption class=\"wp-element-caption\">Uma bola medicinal mais el\u00e1stica funciona melhor.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Arremesso de bola medicinal<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/medballshotputs.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"333\" height=\"250\" data-attachment-id=\"10372\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/28\/treino-funcional-de-peito\/arremessos-de-bola-medicinal\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/medballshotputs.gif?fit=333%2C250&amp;ssl=1\" data-orig-size=\"333,250\" data-comments-opened=\"1\" data-image-title=\"medballshotputs\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/medballshotputs.gif?fit=333%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/medballshotputs.gif?resize=333%2C250&#038;ssl=1\" alt=\"\" class=\"wp-image-10372\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Exerc\u00edcios de mobilidade<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lembre-se de construir uma base s\u00f3lida de for\u00e7a central, boa postura e mobilidade da parte superior do corpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O Maior Alongamento do Mundo \u00e9 \u00f3timo para mobilidade geral. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"180\" data-attachment-id=\"9424\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/23\/treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos\/dicas-de-flexibilidade-para-mma-alongamentos-faceis-para-fazer-em-casa\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?fit=320%2C180&amp;ssl=1\" data-orig-size=\"320,180\" data-comments-opened=\"1\" data-image-title=\"MMA_Flexibility_Hacks_Easy_Stretches_to_do_at_Home\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?fit=320%2C180&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?resize=320%2C180&#038;ssl=1\" alt=\"\" class=\"wp-image-9424\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"908\" height=\"617\" data-attachment-id=\"9262\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/maior-do-mundo\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?fit=908%2C617&amp;ssl=1\" data-orig-size=\"908,617\" data-comments-opened=\"1\" data-image-meta=\"{&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;created_timestamp&quot;:&quot;1535983955&quot;}\" data-image-title=\"worldsgreatest\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?fit=908%2C617&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=908%2C617&#038;ssl=1\" alt=\"os maiores do mundo\" class=\"wp-image-9262\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este v\u00eddeo tamb\u00e9m cont\u00e9m alguns bons exerc\u00edcios e exerc\u00edcios de mobilidade para os ombros:<\/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\/j_wpcP9KUOA?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=173&#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<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"801\" height=\"602\" data-attachment-id=\"7416\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/08\/04\/poder-de-soco-de-conor-mcgregor\/conormcgregorpunching\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?fit=801%2C602&amp;ssl=1\" data-orig-size=\"801,602\" data-comments-opened=\"1\" data-image-title=\"ConorMcgregorPunching\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Conor Should try Beta Alanine &amp;amp; Baking Soda for increased endurance&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?fit=801%2C602&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=801%2C602&#038;ssl=1\" alt=\"Gancho de Conor McGregor\" class=\"wp-image-7416\" \/><\/a><figcaption class=\"wp-element-caption\">Conor deveria experimentar beta-alanina e bicarbonato de s\u00f3dio para aumentar a resist\u00eancia.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Lembrar:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Treine movimentos, n\u00e3o m\u00fasculos. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fazer extens\u00f5es de tr\u00edceps e supino com barra provavelmente vai atrapalhar, e n\u00e3o ajudar, seu desempenho no boxe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exerc\u00edcios pliom\u00e9tricos e levantamentos ol\u00edmpicos, como o arremesso, s\u00e3o \u00f3timos para desenvolver fibras musculares de contra\u00e7\u00e3o r\u00e1pida e pot\u00eancia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00e9cnica e mobilidade tamb\u00e9m s\u00e3o fundamentais. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recomendo muito o canal do Ramsey Dewey no YouTube para dicas gerais de boxe e artes marciais. <a href=\"https:\/\/www.youtube.com\/c\/RamseyDewey\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/RamseyDewey<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2 exerc\u00edcios b\u00f4nus<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Imprensa Pallof<\/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\/gHGLwQGvtxg?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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Soco est\u00e1tico na parede \u2013 pressione por 5 segundos x 1, depois fa\u00e7a pulsos de 1 segundo x 5 para cada soco.<\/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\/23ca6zYftYE?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>If you want to punch like Mike Tyson or Rumble Johnson, then you&#8217;ll need amazing technique and fast twitch muscle fibres. Fast twitch fibres are extremely powerful and contract at lightning fast speed. 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