{"id":13343,"date":"2022-06-20T11:12:00","date_gmt":"2022-06-20T11:12:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13343"},"modified":"2025-08-06T11:03:52","modified_gmt":"2025-08-06T11:03:52","slug":"exercicios-de-boxe","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/06\/20\/exercicios-de-boxe\/","title":{"rendered":"Boxing Drills for Beginners .pdf  [2025]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Lembre-se de aquecer antes de iniciar um treino intenso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Um bom aquecimento pode consistir em 10 minutos de exerc\u00edcios cardiovasculares 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Treinos com aparadores de boxe<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Os aparadores de boxe, ou luvas de boxe, s\u00e3o \u00f3timos para desenvolver velocidade das m\u00e3os, precis\u00e3o e mec\u00e2nica de soco. Voc\u00ea tamb\u00e9m pode adicionar exerc\u00edcios para melhorar o jogo de pernas, os reflexos e a defesa. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para come\u00e7ar, experimente cada exerc\u00edcio por 2 s\u00e9ries de 3 minutos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Trabalho com almofada deslizante e rolante<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jab, cruzado *Esquiva do jab do Padman*, cruzado, *rola por baixo do gancho do Padman*, cruzado, gancho<\/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\/xEK7fSZOR7E?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<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13347\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/06\/20\/exercicios-de-boxe\/boxing_pad_combination_1\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.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=\"boxing_pad_combination_1\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13347\" \/><\/a><\/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<h2 class=\"wp-block-heading\">Golpes de esconde-esconde<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O padman e o boxeador se movimentam mantendo-se \u00e0 dist\u00e2ncia de golpe\/soco.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O auxiliar de enfermagem levanta o bloco de anota\u00e7\u00f5es em intervalos aleat\u00f3rios.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O boxeador deve golpear o aparador assim que o auxiliar o levantar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ocasionalmente, o auxiliar de boxe levanta os dois aparadores e o boxeador imediatamente desfere uma combina\u00e7\u00e3o de jab e cruzado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Defesa e contra-ataque<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Explicado a partir de uma perspectiva ortodoxa<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Padman segura os dois pads, como se fosse um boxeador em posi\u00e7\u00e3o de defesa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Padman desfere um golpe (levemente) com a m\u00e3o esquerda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O boxeador defende o jab com a m\u00e3o direita e continua o movimento com a mesma m\u00e3o para desferir um cruzado de direita na m\u00e3o\/aparador direito do treinador.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repita 10 vezes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Golpes divididos <\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10219\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/diretorio-de-tecnicas\/impressionante\/jab-jab-contra-ataque\/slipjab\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.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=\"slipjab\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Slip Your Head to the Outside &amp;amp; Counter with your Own Jab&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.gif?resize=444%2C250&#038;ssl=1\" alt=\"Esquiva de contra-ataque\" class=\"wp-image-10219\" \/><\/a><figcaption class=\"wp-element-caption\">Deslize a cabe\u00e7a para fora e contra-ataque com seu pr\u00f3prio jab.<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Padman e boxeador em posi\u00e7\u00e3o ortodoxa<\/li>\n\n\n\n<li>Padman desfere um jab com a m\u00e3o esquerda.<\/li>\n\n\n\n<li>Padman coloca a almofada direita perto do rosto.<\/li>\n\n\n\n<li>O boxeador defende o jab e contra-ataca com seu pr\u00f3prio jab.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Repita 10 vezes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Combina\u00e7\u00f5es de Bas Rutten nas almofadas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea est\u00e1 come\u00e7ando a usar luvas de boxe, pode ser mais f\u00e1cil e divertido executar cada combina\u00e7\u00e3o dez vezes seguidas e, em seguida, passar para a pr\u00f3xima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea for um pouco mais avan\u00e7ado, pode pedir ao auxiliar de treino para ditar as combina\u00e7\u00f5es em ordem aleat\u00f3ria. Em vez de fazer um n\u00famero fixo de repeti\u00e7\u00f5es, tente rounds de 3 minutos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As combina\u00e7\u00f5es utilizam as m\u00e3os alternadamente. Por exemplo: jab de esquerda, cruzado de direita, jab de esquerda \u2013 se voc\u00ea estiver em posi\u00e7\u00e3o ortodoxa com o p\u00e9 esquerdo \u00e0 frente.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jab, cruzado, gancho<\/li>\n\n\n\n<li>Jab duplo, cruzado<\/li>\n\n\n\n<li>Cruz, gancho, cruz<\/li>\n\n\n\n<li>Gancho de direita, gancho de esquerda, gancho de direita<\/li>\n\n\n\n<li>Jab, cruzado, gancho, cruzado<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jab, soco desferido<\/li>\n\n\n\n<li>Jab no corpo, cruzado de direita<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea estiver treinando sozinho, no saco de pancadas ou fazendo sombra, use o treino de boxe de Bas Rutten. <br>O <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2020\/09\/08\/combinacoes-de-boxe-de-bas-rutten-explicadas\/\">Treinos de Bas Rutten<\/a> Pode ser confuso se voc\u00ea n\u00e3o souber o que os n\u00fameros representam.<br><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/TW2LIv88UKM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c1\u201d \u2013 golpe<br>\u201c2\u201d \u2013 Combina\u00e7\u00e3o de jab e cruzado<br>\u201c3\u201d \u2013 Jab, Cruzado, Gancho<br>\u201c4\u201d \u2013 Jab, Cruzado, Gancho, Cruzado<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Contra-ataques com jabs \u2013 Exerc\u00edcio de esquiva lateral<\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-930d3512 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"13400\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/06\/20\/exercicios-de-boxe\/ezgif-5-263752ef17\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?fit=600%2C1067&amp;ssl=1\" data-orig-size=\"600,1067\" 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=\"ezgif-5-263752ef17\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?fit=576%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?resize=562%2C1000&#038;ssl=1\" alt=\"\" class=\"wp-image-13400\" width=\"562\" height=\"1000\" \/><\/a><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-coblocks-dynamic-separator\" style=\"height:50px\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Treinos de Sparring de Boxe<\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Treinos de arremesso em poeira \u2013 Revezem-se para executar combina\u00e7\u00f5es de arremessos.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pode-se argumentar que funciona um pouco melhor com o Muay Thai, j\u00e1 que os &quot;treinos de poeira&quot; envolvem dois lutadores\/boxeadores se revezando para desferir combina\u00e7\u00f5es de golpes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxeador 1 \u2013 Desfere uma combina\u00e7\u00e3o de 2, 3 ou 4 socos<br>Boxeador 2 \u2013 Mant\u00e9m-se \u00e0 dist\u00e2ncia, bloqueando e aparando cada soco.<br><br>Assim que o boxeador 1 desferir sua combina\u00e7\u00e3o, o boxeador 2 desferir\u00e1 a sua.<br><br>As combina\u00e7\u00f5es podem ser predeterminadas, para treinar uma ou mais t\u00e9cnicas defensivas e contra-ataques espec\u00edficos, ou podem ser lan\u00e7adas aleatoriamente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os boxeadores podem usar fintas\/gatilhos antes de executar sua combina\u00e7\u00e3o de golpes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Boxeador vs. Perseguidor<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O boxeador 1 precisa avan\u00e7ar constantemente, buscando acertar apenas jabs e golpes na linha de cintura.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O boxeador 2 deve tentar manter-se fora do alcance e desferir jabs como contragolpe, esquivando-se lateralmente, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O objetivo final do boxeador 1 \u00e9 encurralar o boxeador 2 no canto do ringue.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O objetivo do boxeador 2 \u00e9 desferir contragolpes e controlar a parte externa do ringue e a dist\u00e2ncia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Experimente fazer isso em 3 s\u00e9ries de 3 minutos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Treino entre defensor e atacante<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O boxeador 1 \u00e9 o defensor \u2013 ele ou ela s\u00f3 pode aparar, bloquear e usar movimentos de cabe\u00e7a e p\u00e9s para evitar socos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxeador 2 \u2013 desfere socos muito leves no boxeador 1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Experimente este exerc\u00edcio por 3 s\u00e9ries de 2 minutos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sparring apenas com jabs<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Como seria de esperar, o treino de sparring apenas com jabs envolve 2 boxeadores treinando, mas somente com jabs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode elevar isso a um n\u00edvel superior, com jabs apenas na cabe\u00e7a, al\u00e9m de golpes no corpo, se necess\u00e1rio.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sparring apenas com o corpo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Treino de sparring, mas apenas com golpes no corpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mantenha as m\u00e3os elevadas para que a defesa e a postura\/guarda em geral permane\u00e7am realistas. <\/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\"><\/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<h2 class=\"wp-block-heading\"><strong>Exerc\u00edcios de condicionamento f\u00edsico para boxe<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Utilizar os pads durante um n\u00famero determinado de rounds \u00e9 uma das melhores maneiras de desenvolver o condicionamento f\u00edsico espec\u00edfico para o boxe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os intervalos Tabata com saco de pancada ou pads tamb\u00e9m s\u00e3o excelentes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os intervalos Tabata consistem em rodadas de 4 minutos, divididas em 8 s\u00e9ries de 20 segundos de exerc\u00edcio de esfor\u00e7o 100%, intercaladas com 10 segundos de descanso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode usar um aplicativo ou simplesmente encontrar um cron\u00f4metro de intervalo Tabata no YouTube:<\/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\/holhJDIlL9k?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\">Se voc\u00ea estiver em boa forma f\u00edsica, pode tentar completar 3 ou 4 intervalos de Tabata.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea \u00e9 iniciante no boxe, comece com 1 ou 2 intervalos. Descanse um minuto entre cada luta de 4 minutos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode usar combina\u00e7\u00f5es predefinidas, por exemplo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Primeiros 20 segundos \u2013 Jab, Cruzado, Gancho, Cruzado (desferir o m\u00e1ximo de socos poss\u00edvel em 20 segundos)<br>Segundos 20 segundos \u2013 Gancho, Cruzado, Gancho<br>Terceiros 20 segundos \u2013 Gancho de esquerda, gancho de direita, gancho de esquerda<br>Quarto round de 20 segundos \u2013 Jab, soco de conjura\u00e7\u00e3o<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nos \u00faltimos 4 intervalos, fa\u00e7a a mesma combina\u00e7\u00e3o, mas na posi\u00e7\u00e3o oposta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea tamb\u00e9m pode criar combina\u00e7\u00f5es livres e lan\u00e7\u00e1-las aleatoriamente, se preferir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Treinos de boxe individual<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exerc\u00edcios de ziguezague<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O movimento de ziguezaguear requer um pouco de pr\u00e1tica, mas basicamente consiste em caminhar para a frente e agachar-se com as m\u00e3os para cima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uma \u00f3tima maneira de praticar o movimento de balan\u00e7o e ziguezaguear \u00e9 usando um varal de roupas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Caminhe ao longo do varal, abaixando-se de um lado para o outro.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para balan\u00e7ar a cabe\u00e7a:<br>\u2013 Adote uma postura de boxe<br>\u2013 Mantenha a guarda\/m\u00e3os elevadas<br>\u2013 Dobre os joelhos (N\u00c3O na cintura)<br>\u2013 Deslizar para a frente<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/bobweave.gif?ssl=1\" alt=\"\" \/><\/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<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\/MKHs8LlRNrY?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=40&#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\">Existem muitos exerc\u00edcios t\u00e9cnicos que voc\u00ea tamb\u00e9m pode fazer sozinho, incluindo: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ganchos que desaparecem<\/li>\n\n\n\n<li>Cruzes em retirada<\/li>\n\n\n\n<li>Golpes r\u00e1pidos<\/li>\n\n\n\n<li>Defesa e contra-ataque com jab<\/li>\n\n\n\n<li>Pular etapas*<\/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\/iUFjH-vfaL8?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\">*Passos curtos s\u00e3o uma t\u00e9cnica altamente eficaz, por\u00e9m subutilizada, para encurtar a dist\u00e2ncia. Funcionam bem quando voc\u00ea mant\u00e9m a cabe\u00e7a fora da linha central\/para o lado, para n\u00e3o correr o risco de levar um jab.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/qjujfp.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"180\" data-attachment-id=\"13361\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/tecnica\/lutando-contra-um-oponente-mais-alto\/qjujfp\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/qjujfp.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=\"qJUJFP\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/qjujfp.gif?fit=320%2C180&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/qjujfp.gif?resize=320%2C180&#038;ssl=1\" alt=\"\" class=\"wp-image-13361\" \/><\/a><\/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<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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Baixe aqui um plano de treino de boxe:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/docs.google.com\/spreadsheets\/d\/1kBH2rC2xLZqKpSKc0onYRMyicGzslcL-U-ws25P9WEw\/edit#gid=0\" rel=\"nofollow\">https:\/\/docs.google.com\/spreadsheets\/d\/1kBH2rC2xLZqKpSKc0onYRMyicGzslcL-U-ws25P9WEw\/edit#gid=0<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing-drills-sheet1.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Incorpora\u00e7\u00e3o de boxing-drills-sheet1.\"><\/object><a id=\"wp-block-file--media-3e35f5e7-054b-471f-b065-fbd3a9ec3e38\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing-drills-sheet1.pdf\">folha-de-exerc\u00edcios-de-boxe1<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing-drills-sheet1.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-3e35f5e7-054b-471f-b065-fbd3a9ec3e38\">Download<\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>Remember to warm up before you start training intensely. A good warm up might consist of 10 minutes of steady state cardio, shadow boxing for 2 x 3 minute rounds, followed by a number of bodyweight exercises such as squats and press ups. Boxing Pad Drills Boxing pads, or mitts, are great for developing hand [&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-13343","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>Boxing Drills for Beginners .pdf [2025] - 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\/06\/20\/exercicios-de-boxe\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Boxing Drills for Beginners .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Remember to warm up before you start training intensely. A good warm up might consist of 10 minutes of steady state cardio, shadow boxing for 2 x 3 minute rounds, followed by a number of bodyweight exercises such as squats and press ups. Boxing Pad Drills Boxing pads, or mitts, are great for developing hand [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/06\/20\/exercicios-de-boxe\/\" \/>\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=\"2022-06-20T11:12:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-06T11:03:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.gif?w=520\" \/>\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=\"5 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Boxing Drills for Beginners .pdf [2025] - 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\/2022\/06\/20\/exercicios-de-boxe\/","og_locale":"pt_PT","og_type":"article","og_title":"Boxing Drills for Beginners .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Remember to warm up before you start training intensely. A good warm up might consist of 10 minutes of steady state cardio, shadow boxing for 2 x 3 minute rounds, followed by a number of bodyweight exercises such as squats and press ups. Boxing Pad Drills Boxing pads, or mitts, are great for developing hand [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/06\/20\/exercicios-de-boxe\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-06-20T11:12:00+00:00","article_modified_time":"2025-08-06T11:03:52+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.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":"5 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Boxing Drills for Beginners .pdf [2025]","datePublished":"2022-06-20T11:12:00+00:00","dateModified":"2025-08-06T11:03:52+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/"},"wordCount":1056,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.gif?w=520","articleSection":["Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/","name":"Boxing Drills for Beginners .pdf [2025] - Fitness &amp; 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You can\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"jab parry","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":15792,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/02\/24\/lista-de-combinacoes-de-muay-thai-em-pdf-fevereiro-de-2025\/","url_meta":{"origin":13343,"position":1},"title":"Muay Thai Combinations List + .pdf [Feb 2025]","author":"Dave","date":"Fevereiro 24, 2025","format":false,"excerpt":"Jab, Cross, Hook (left jab, right cross, left hook) Jab, Cross, Low Kick (left jab, right cross, right low kick (roundhouse) Teep, Roundhouse Kick Jab, Cross, Switch Kick Cross, Hook, Rear Knee Jab, Lead Elbow, Rear Elbow Double Roundhouse Kick Jab, Cross, Hook, Roundhouse Kick Cross, Switch Kick, Cross Jab,\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":13182,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/04\/22\/treino-de-saco-de-pancadas-de-mma\/","url_meta":{"origin":13343,"position":2},"title":"MMA Punching Bag Workout for Beginners [2023]","author":"Dave","date":"Abril 22, 2022","format":false,"excerpt":"If you want to get fit for MMA - then you must \"do\" MMA* Whilst sparring is necessary for fighters to get accumstomed with the intensity of a fight and the rush of adrenaline, hitting a punch bag is one of the best ways to build MMA specific cardiovascular fitness.\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\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":15372,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/07\/17\/combinacoes-de-boxe-sombra-pdf-2024\/","url_meta":{"origin":13343,"position":3},"title":"Shadow Boxing Combinations pdf [2025]","author":"Dave","date":"Julho 17, 2024","format":false,"excerpt":"If you're looking to train boxing or mma at home, then shadow boxing drills and shadow boxing combinations are a great idea. You can work on footwork, angles (keeping your head of centre line) and throwing feints. The Bas rutten boxing workouts are a great way to get started. https:\/\/youtu.be\/TW2LIv88UKM?si=ihgn9zqXx-a_h7ri\u2026","rel":"","context":"In \"boxing\"","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/boxe\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/jabandcircle.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":15559,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/01\/08\/exercicios-de-movimentacao-de-pes-no-treino-de-boxe-e-zumba\/","url_meta":{"origin":13343,"position":4},"title":"Boxing Zumba Workout [Footwork Drills]","author":"Dave","date":"Janeiro 8, 2025","format":false,"excerpt":"Here's some music! (just requires a repetitive song, similar to Zumba) https:\/\/www.youtube.com\/watch?v=59Q_lhgGANc There are loads of basic footwork drills like fast feet and step and jab, but I've never seen a video whereby people drill complex footwork like Lomochenko L step, or the next level movement that TJ and Dom\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\/01\/1000015646.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":12143,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/03\/15\/dicas-de-boxe-para-iniciantes-em-casa\/","url_meta":{"origin":13343,"position":5},"title":"Dicas de boxe para iniciantes (em casa)","author":"Dave","date":"Mar\u00e7o 15, 2021","format":false,"excerpt":"I made a video about with some pointers when drilling and practising shadow boxing at home, during covid. Whilst you can train for boxing at home without any equipment, home boxing equipment including resistance bands, punch bags and reaction-'bags', will make training a lot more fun! Throw Boxing-Feints Don't pass\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"randy couture jab","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/randytimsylvia.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13343","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=13343"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13343\/revisions"}],"predecessor-version":[{"id":16013,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13343\/revisions\/16013"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=13343"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=13343"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=13343"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}