{"id":13692,"date":"2022-10-19T12:39:10","date_gmt":"2022-10-19T12:39:10","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13692"},"modified":"2025-02-20T09:57:38","modified_gmt":"2025-02-20T09:57:38","slug":"rotina-de-treino-com-halteres-para-o-corpo-todo-em-casa-pdf-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/19\/rotina-de-treino-com-halteres-para-o-corpo-todo-em-casa-pdf-2022\/","title":{"rendered":"Full Body Dumbbell Workout Routine at Home (.pdf)  [2025]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Se voc\u00ea quer se exercitar e ganhar massa muscular em casa, um bom investimento em halteres de alta qualidade \u00e9 essencial. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quer voc\u00ea opte por comprar v\u00e1rios halteres de peso fixo ou um conjunto ajust\u00e1vel, esta rotina de exerc\u00edcios ajudar\u00e1 voc\u00ea a desenvolver m\u00fasculos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eu sugiro come\u00e7ar com 3 halteres (a menos que voc\u00ea possa comprar um conjunto completo) e uma faixa el\u00e1stica fina em formato de la\u00e7o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea for homem, talvez seja melhor come\u00e7ar com halteres de 6 kg, 16 kg e 24 kg.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea for mulher, use halteres de 2 kg, 8 kg e 12 kg, considerando que voc\u00ea far\u00e1 mais repeti\u00e7\u00f5es com menos peso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Juntamente com uma faixa el\u00e1stica fina (a mais fina poss\u00edvel) e exerc\u00edcios com o peso do corpo, isso \u00e9 mais do que suficiente para come\u00e7ar uma rotina de exerc\u00edcios em casa. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para obter mais informa\u00e7\u00f5es sobre como comprar os halteres certos, consulte isto. <a href=\"https:\/\/www.networldsports.co.uk\/buyers-guides\/dumbbell-buying-guide\">guia de compra de halteres<\/a>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqui est\u00e1 um v\u00eddeo r\u00e1pido mostrando alguns exerc\u00edcios para os bra\u00e7os que voc\u00ea pode fazer apenas com uma faixa el\u00e1stica de resist\u00eancia \u2013 <\/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\/yHoIiLiliZI?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\"><strong>Exercite-se por sua pr\u00f3pria conta e risco.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Onde os intervalos de repeti\u00e7\u00f5es s\u00e3o separados por h\u00edfen, isso indica uma faixa de repeti\u00e7\u00f5es. Por exemplo, para o supino com halteres no ch\u00e3o, voc\u00ea deve completar de 10 a 15 repeti\u00e7\u00f5es com t\u00e9cnica perfeita. Pare o exerc\u00edcio quando sua t\u00e9cnica\/forma come\u00e7ar a falhar. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 1<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Supino com halteres no ch\u00e3o<\/td><td>10-15<\/td><td>3<\/td><\/tr><tr><td>Crucifixo com halteres (partindo do ch\u00e3o)<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Flex\u00f5es<\/td><td>m\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Extens\u00f5es de tr\u00edceps deitado<\/td><td>6-12<\/td><td>2<\/td><\/tr><tr><td>Esmagadores de cr\u00e2nios<\/td><td>6-12<\/td><td>2<\/td><\/tr><tr><td>Extens\u00f5es de tr\u00edceps com halteres sentado<\/td><td>10-15<\/td><td>2<\/td><\/tr><tr><td>Crunches<\/td><td>Max (com boa forma)<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00f5es dorsais<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Cortes de lenha com halteres<\/td><td>8 jogadores de cada lado<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/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\"><strong>Dia 3<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcios<\/strong>se<\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Remada unilateral com halteres<\/td><td>8-12 por lado<\/td><td>3<\/td><\/tr><tr><td>Voador inverso com halteres<\/td><td>6-12<\/td><td>2<\/td><\/tr><tr><td>Ponte de gl\u00fateos com uma perna s\u00f3<\/td><td>8-12<\/td><td>2<\/td><\/tr><tr><td>Pullovers de costas<\/td><td>10-15<\/td><td>2<\/td><\/tr><tr><td>Fileira Renegada<\/td><td>10 por lado<\/td><td>2<\/td><\/tr><tr><td>Rosca b\u00edceps com halteres<\/td><td>6 a 10 por bra\u00e7o<\/td><td>2<\/td><\/tr><tr><td>Posi\u00e7\u00e3o de prancha<\/td><td>1 minuto<\/td><td><\/td><\/tr><tr><td>Eleva\u00e7\u00f5es tibiais<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Afundos<\/td><td>20 (total)<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00f5es de perna no ch\u00e3o<\/td><td>M\u00e1ximo<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/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\"><strong>Dia 5<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>agachamentos com halteres<\/td><td>8-15<\/td><td>3<\/td><\/tr><tr><td>Saltos com halteres<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Desenvolvimento de ombros sentado com halteres<\/td><td>6-12<\/td><td>3<\/td><\/tr><tr><td>Encolhimento de ombros com halteres<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00f5es laterais com halteres<\/td><td>8-15<\/td><td>2<\/td><\/tr><tr><td>Cachos n\u00f3rdicos (com aux\u00edlio para come\u00e7ar)<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Crunches<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00f5es de quadril com uma perna s\u00f3<\/td><td>10 de cada lado<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00e3o de panturrilha com uma perna s\u00f3<\/td><td>10-20 por perna<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea tem pouco espa\u00e7o e\/ou or\u00e7amento limitado, adicionar uma faixa el\u00e1stica pode trazer bastante variedade ao seu treino. Procure uma faixa fina, sem al\u00e7as, caso queira combin\u00e1-la com um haltere.<\/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\/cdDgFEfqfKk?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=75&#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\">Al\u00e9m disso, um kettlebell relativamente leve pode ser usado para realizar uma grande variedade de exerc\u00edcios e pode ser facilmente combinado com uma faixa de resist\u00eancia para resist\u00eancia vari\u00e1vel. Voc\u00ea precisar\u00e1 criar um ponto de ancoragem para prender a faixa de resist\u00eancia ou simplesmente ficar em p\u00e9 sobre ela.<\/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\">Alguns dos exerc\u00edcios da rotina acima s\u00e3o demonstrados nestes v\u00eddeos:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Supino com halteres no ch\u00e3o<\/strong><\/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\/uUGDRwge4F8?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=32&#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<p class=\"wp-block-paragraph\"><strong>Mosca de ch\u00e3o Ba\u00fa<\/strong><\/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\/DNZ6IwviZYE?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<p class=\"wp-block-paragraph\"><strong>Extens\u00f5es de tr\u00edceps deitado<\/strong><\/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\/MO_03opCc0g?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=42&#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<p class=\"wp-block-paragraph\"><strong>Pullovers com halteres<\/strong><\/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\/zUVzVXMh9Nc?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=65&#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<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\"><strong>Baixe o programa de treino em PDF aqui:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<p><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/full-body-workout-routine-at-home-training-programme.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Clique para acessar o arquivo full-body-workout-routine-at-home-training-programme.pdf<\/a><\/p>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. Whether you select to purchase multiple fixed-weight dumbbells or an adjustable set, this workout routine will help you to develop muscle. I would suggest starting with 3 dumbbells (unless you can afford a whole set) and [&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_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_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-13692","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Full Body Dumbbell Workout Routine at Home (.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\/10\/19\/rotina-de-treino-com-halteres-para-o-corpo-todo-em-casa-pdf-2022\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Full Body Dumbbell Workout Routine at Home (.pdf) [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. 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I would suggest starting with 3 dumbbells (unless you can afford a whole set) and [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/19\/rotina-de-treino-com-halteres-para-o-corpo-todo-em-casa-pdf-2022\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-10-19T12:39:10+00:00","article_modified_time":"2025-02-20T09:57:38+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Full Body Dumbbell Workout Routine at Home (.pdf) [2025]","datePublished":"2022-10-19T12:39:10+00:00","dateModified":"2025-02-20T09:57:38+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/"},"wordCount":493,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"articleSection":["Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/","name":"Full Body Dumbbell Workout Routine at Home (.pdf) [2025] - Fitness &amp; 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Para um treino de peito para boxe,\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"BOSU Plyometric Press ups","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11098,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/09\/06\/inclui-pdf-com-treino-de-boxe-para-peito\/","url_meta":{"origin":13692,"position":2},"title":"Boxing Chest Workout &#8211; .pdf included [Updated Sept. 2023]","author":"Dave","date":"Setembro 6, 2019","format":false,"excerpt":"O boxe \ud83e\udd4a \u00e9 um esporte muito exigente. 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Idealmente, seu treinamento de for\u00e7a e condicionamento deve ser periodizado, com um programa de treinamento de pr\u00e9-temporada diferente, por exemplo, em compara\u00e7\u00e3o com a temporada regular. O programa apresentado aqui \u00e9 um programa geral\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\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":12697,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/01\/25\/faixas-de-resistencia-para-barra-fixa-como-amarrar-a-faixa-de-resistencia-na-barra-fixa\/","url_meta":{"origin":13692,"position":4},"title":"Faixas de resist\u00eancia para barra fixa \u2013 como prender a faixa de resist\u00eancia \u00e0 barra fixa","author":"Dave","date":"Janeiro 25, 2022","format":false,"excerpt":"Exercite-se por sua conta e risco. As faixas de resist\u00eancia s\u00e3o \u00f3timas para diversos tipos de exerc\u00edcios. Faixas longas e circulares s\u00e3o as melhores para auxiliar nas flex\u00f5es de queixo. Amarre a faixa em um la\u00e7o na barra. Coloque o joelho ou o p\u00e9 na parte inferior do la\u00e7o. Se voc\u00ea n\u00e3o tiver um\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\/2022\/01\/pullupbarloopband.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":9026,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/04\/23\/objetivos-de-treinamento-para-o-verao-de-2018\/","url_meta":{"origin":13692,"position":5},"title":"Objetivos de treinamento para o ver\u00e3o de 2018","author":"Dave","date":"Abril 23, 2018","format":false,"excerpt":"Basicamente, quero me tornar um brutamontes de MMA humilde e esclarecido. Objetivos de Treinamento: Objetivos de Resultado Corrigir as dores nas costas e no pesco\u00e7o (torn\u00e1-los menos r\u00edgidos e dolorosos) Corrigir a epicondilite medial (cotovelo de golfista) - para que n\u00e3o doa constantemente Melhorar a mobilidade do quadril esquerdo para que eu consiga executar um chute alto\/circular com a perna esquerda Melhorar o condicionamento cardiovascular (n\u00e3o tenho certeza de como exatamente)","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"machidaHeadkick","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13692","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=13692"}],"version-history":[{"count":8,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13692\/revisions"}],"predecessor-version":[{"id":15749,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13692\/revisions\/15749"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=13692"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=13692"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=13692"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}