{"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\/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\" 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-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\" \/><\/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\/bandcrossesmmachestworkout\/\" 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-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=\"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\/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\" \/><\/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\/medballshotputs\/\" 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-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=\"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\/mma_flexibility_hacks_easy_stretches_to_do_at_home\/\" 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-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=\"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\/worldsgreatest\/\" 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;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1535983955&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=\"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-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=\"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. A training program to develop power using plyometrics and Olympic lifts, in an ideal world, would be used to build a foundation [&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":[1],"tags":[],"class_list":["post-13056","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Best Exercises to Increase Punching Power [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\/2022\/04\/01\/5-melhores-exercicios-para-aumentar-a-potencia-dos-socos-em-2022\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Best Exercises to Increase Punching Power [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you want to punch like Mike Tyson or Rumble Johnson, then you&#8217;ll need amazing technique and fast twitch muscle fibres. 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Fast twitch fibres are extremely powerful and contract at lightning fast speed. A training program to develop power using plyometrics and Olympic lifts, in an ideal world, would be used to build a foundation [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/04\/01\/5-melhores-exercicios-para-aumentar-a-potencia-dos-socos-em-2022\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-04-01T13:17:00+00:00","article_modified_time":"2023-10-04T19:50:54+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?w=520","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\/2022\/04\/01\/5-best-exercises-to-increase-punching-power-2022\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/01\/5-best-exercises-to-increase-punching-power-2022\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"5 Best Exercises to Increase Punching Power [2023]","datePublished":"2022-04-01T13:17:00+00:00","dateModified":"2023-10-04T19:50:54+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/01\/5-best-exercises-to-increase-punching-power-2022\/"},"wordCount":551,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/01\/5-best-exercises-to-increase-punching-power-2022\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?w=520","articleSection":["Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/04\/01\/5-best-exercises-to-increase-punching-power-2022\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/01\/5-best-exercises-to-increase-punching-power-2022\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/04\/01\/5-best-exercises-to-increase-punching-power-2022\/","name":"5 Best Exercises to Increase Punching Power [2023] - Fitness &amp; 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They use the stretch-shortening cycle to boost power. This is perfect for MMA\u2019s fast strikes and takedowns (source). *Exercise at Your Own Risk - Plyometrics require a relatively high risk of injury - always warm up and ensure proper technique* PDF - is near the\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\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":3027,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/06\/17\/treino-caseiro-de-2-minutos-para-fisiculturistas-2000\/","url_meta":{"origin":13056,"position":1},"title":"Treino caseiro de 2 minutos \u2013 BeefCake 2000","author":"Dave","date":"Junho 17, 2015","format":false,"excerpt":"Planning on making a video for this, and using the below image as the thumbnail, just to see how many views it will get: \u00a0 My first tip for getting in shape, and saving money whilst doing so, is \u2013 don\u2019t be duped by marketing tricks - like homoerotic pictures\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Home workout","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":7523,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/08\/09\/por-que-os-fisiculturistas-nao-conseguem-dar-socos\/","url_meta":{"origin":13056,"position":2},"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":10088,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/05\/06\/treinamento-cruzado-para-mma-infografico\/","url_meta":{"origin":13056,"position":3},"title":"Treinamento cruzado para MMA \u2013 Infogr\u00e1fico","author":"Dave","date":"Maio 6, 2019","format":false,"excerpt":"Cross-training is integral to building overall muscle strength and helping bring your conditioning to the next level. It doesn\u2019t matter how much time you spend in the ring, performing the same moves over and over again will only get you so far. Switching it up to include strength training and\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\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":3076,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/07\/29\/excesso-de-peso-e-pouco-treino-de-velocidade\/","url_meta":{"origin":13056,"position":4},"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":[]},{"id":16185,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/11\/29\/fisiculturismo-boxe-pdf-combinando-os-dois-aviso-2025\/","url_meta":{"origin":13056,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13056","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=13056"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13056\/revisions"}],"predecessor-version":[{"id":14224,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13056\/revisions\/14224"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=13056"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=13056"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=13056"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}