{"id":13169,"date":"2022-04-17T10:17:00","date_gmt":"2022-04-17T10:17:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13169"},"modified":"2022-04-17T08:43:57","modified_gmt":"2022-04-17T08:43:57","slug":"exercicios-para-os-ombros-para-boxeadores","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/04\/17\/exercicios-para-os-ombros-para-boxeadores\/","title":{"rendered":"Exerc\u00edcios para os ombros para boxeadores"},"content":{"rendered":"<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\/o3E7IExIVeU?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\">O treino com saco de pancadas deve ser a principal forma de fortalecer os ombros de um boxeador.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqui est\u00e3o minhas dicas. <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Evite exerc\u00edcios de press\u00e3o sentado com cargas elevadas.<\/li><li>Use faixas el\u00e1sticas e bolas medicinais.<\/li><li>Treine movimentos, n\u00e3o m\u00fasculos.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Soco isom\u00e9trico - 30 segundos de sustenta\u00e7\u00e3o e pulsos de 1 segundo.<\/h2>\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\/xWc8b3p6kHA?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<h2 class=\"wp-block-heading\">Elevadores com faixa de resist\u00eancia <\/h2>\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\/SKIjqYrCLN8?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<h2 class=\"wp-block-heading\">Core Band Press<\/h2>\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\/o3E7IExIVeU?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\">Pessoalmente, gosto de fazer ponte de ombros e eleva\u00e7\u00e3o de ombros com ponte, pois sinto que alonga meu core e flexores do quadril de forma eficaz, ao mesmo tempo que fortalece meus tr\u00edceps e delt\u00f3ides. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\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>Conor deveria experimentar beta-alanina e bicarbonato de s\u00f3dio para aumentar a resist\u00eancia.<\/figcaption><\/figure>\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\/U-cBuYnVJBI?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>Heavy Bag work should be the main way that you build up your shoulders as a boxer. Here are my tips Avoid heavy seated presses Use bands and medicine balls Train movements not muscles Isometric punch -30 sec hold, and 1 sec pulses Resistance Band Thrusters Core Band Press I personally like to do shoulder [&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":[1],"tags":[],"class_list":["post-13169","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Shoulder Exercises for Boxers - 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\/17\/exercicios-para-os-ombros-para-boxeadores\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Shoulder Exercises for Boxers - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Heavy Bag work should be the main way that you build up your shoulders as a boxer. Here are my tips Avoid heavy seated presses Use bands and medicine balls Train movements not muscles Isometric punch -30 sec hold, and 1 sec pulses Resistance Band Thrusters Core Band Press I personally like to do shoulder [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/04\/17\/exercicios-para-os-ombros-para-boxeadores\/\" \/>\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=\"2022-04-17T10:17:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?w=801\" \/>\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=\"1 minuto\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Exerc\u00edcios para os ombros para boxeadores - 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\/2022\/04\/17\/exercicios-para-os-ombros-para-boxeadores\/","og_locale":"pt_PT","og_type":"article","og_title":"Shoulder Exercises for Boxers - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Heavy Bag work should be the main way that you build up your shoulders as a boxer. Here are my tips Avoid heavy seated presses Use bands and medicine balls Train movements not muscles Isometric punch -30 sec hold, and 1 sec pulses Resistance Band Thrusters Core Band Press I personally like to do shoulder [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/04\/17\/exercicios-para-os-ombros-para-boxeadores\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-04-17T10:17:00+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?w=801","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\/2022\/04\/17\/shoulder-exercises-for-boxers\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Shoulder Exercises for Boxers","datePublished":"2022-04-17T10:17:00+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/"},"wordCount":118,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?w=801","articleSection":["Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/","name":"Exerc\u00edcios para os ombros para boxeadores - Blog de fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?w=801","datePublished":"2022-04-17T10:17:00+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?w=801","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?w=801"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Shoulder Exercises for Boxers"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA e nutri\u00e7\u00e3o do Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador do Norte do Pa\u00eds de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/pt\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-3qp","jetpack-related-posts":[{"id":16185,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/11\/29\/fisiculturismo-boxe-pdf-combinando-os-dois-aviso-2025\/","url_meta":{"origin":13169,"position":0},"title":"Bodybuilding &amp; Boxing .pdf &#8211; Combining the two (Warning!) [2025]","author":"Dave","date":"Novembro 29, 2025","format":false,"excerpt":"Muscula\u00e7\u00e3o e Boxe: Um Guia Pr\u00e1tico para Treinar Ambos. Voc\u00ea pode treinar muscula\u00e7\u00e3o e boxe ao mesmo tempo e, quando faz tudo certo, ganha for\u00e7a, velocidade e a capacidade de manter o ritmo quando a intensidade aumenta. Esses dois esportes exigem esfor\u00e7os diferentes do seu corpo\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":[]},{"id":11241,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/11\/25\/como-vencer-um-boxeador-mais-alto\/","url_meta":{"origin":13169,"position":1},"title":"Como vencer um boxeador mais alto (um guia visual com GIFs animados)","author":"Dave","date":"Novembro 25, 2019","format":false,"excerpt":"Atualizado em 24 de agosto de 2020. Dicas de como lutar boxe contra um oponente mais alto. Para um guia espec\u00edfico de MMA sobre como lutar contra um oponente mais alto, consulte nosso outro artigo. 1. Esquive-se do jab do boxeador mais alto! A maneira cl\u00e1ssica e provavelmente a melhor de lutar boxe contra um cara mais alto \u00e9 avan\u00e7ar e esquivar-se\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"david haye","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/11\/the_walk_around_tactic_to_win_against_bigger_opponent_like_evander_holyfield_and_david_haye.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":12596,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/01\/12\/exercicios-com-faixa-elastica-para-boxe\/","url_meta":{"origin":13169,"position":2},"title":"Exerc\u00edcios com faixa el\u00e1stica para boxe","author":"Dave","date":"Janeiro 12, 2022","format":false,"excerpt":"As faixas de resist\u00eancia s\u00e3o \u00f3timas para boxeadores, pois proporcionam tens\u00e3o el\u00e1stica constante e vari\u00e1vel em todos os \u00e2ngulos poss\u00edveis. Ao contr\u00e1rio dos pesos, que oferecem &quot;resist\u00eancia gravitacional&quot; em um plano vertical descendente, as faixas oferecem resist\u00eancia el\u00e1stica, que aumenta conforme a faixa \u00e9 esticada, proporcionando a curva de for\u00e7a ou pot\u00eancia ideal.","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\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":7523,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/08\/09\/por-que-os-fisiculturistas-nao-conseguem-dar-socos\/","url_meta":{"origin":13169,"position":3},"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":"Eu sei, eu sei, os babacas do MMA est\u00e3o sempre compartilhando coisas nas redes sociais sobre &quot;Ele levanta peso, mas n\u00e3o sabe lutar&quot; etc. Ent\u00e3o, isso j\u00e1 est\u00e1 ficando chato, desculpem... mas eu levantei peso e tentei ser um fisiculturista (muito ruim) anos antes de entrar no MMA, ent\u00e3o eu j\u00e1 tinha toda a &quot;mec\u00e2nica ruim&quot; para...","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":13343,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/06\/20\/exercicios-de-boxe\/","url_meta":{"origin":13169,"position":4},"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":8769,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/01\/11\/dieta-dos-boxeadores\/","url_meta":{"origin":13169,"position":5},"title":"Plano alimentar para boxeadores (PDF inclu\u00eddo \u2013 2026)","author":"Dave","date":"Janeiro 11, 2018","format":false,"excerpt":"A dieta ideal deve ser adaptada \u00e0s prefer\u00eancias, ao treino e \u00e0 gen\u00e9tica de cada boxeador. Abaixo, voc\u00ea encontrar\u00e1 um guia geral para come\u00e7ar e se informar ao buscar otimizar sua pr\u00f3pria dieta. Est\u00e1 procurando um saco de pancadas autoportante, um saco de pancadas suspenso ou um saco com bra\u00e7o oscilante? D\u00ea uma olhada\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_smoothies2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_smoothies2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_smoothies2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_smoothies2.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13169","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=13169"}],"version-history":[{"count":9,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13169\/revisions"}],"predecessor-version":[{"id":13181,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13169\/revisions\/13181"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=13169"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=13169"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=13169"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}