{"id":13800,"date":"2022-10-27T18:18:44","date_gmt":"2022-10-27T18:18:44","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13800"},"modified":"2022-10-30T13:57:54","modified_gmt":"2022-10-30T13:57:54","slug":"para-fortalecer-os-musculos-dos-bracos-experimente-o-melhor-exercicio-com-kettlebell-para-os-bracos","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/27\/para-fortalecer-os-musculos-dos-bracos-experimente-o-melhor-exercicio-com-kettlebell-para-os-bracos\/","title":{"rendered":"<strong>Fortale\u00e7a os m\u00fasculos dos bra\u00e7os: Os melhores exerc\u00edcios com kettlebell para os bra\u00e7os que voc\u00ea deve experimentar.<\/strong>"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1049\" height=\"662\" data-attachment-id=\"13802\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/27\/para-fortalecer-os-musculos-dos-bracos-experimente-o-melhor-exercicio-com-kettlebell-para-os-bracos\/image-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?fit=1049%2C662&amp;ssl=1\" data-orig-size=\"1049,662\" 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=\"image\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?fit=1024%2C646&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=1049%2C662&#038;ssl=1\" alt=\"\" class=\"wp-image-13802\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Foto do Club16 Trevor Linden Fitness<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quando se trata de desenvolver os m\u00fasculos dos bra\u00e7os, existem diversos exerc\u00edcios que voc\u00ea pode experimentar para aumentar o volume. Voc\u00ea pode tentar levantamento de peso e outros exerc\u00edcios, mas se o acesso a equipamentos de academia for limitado ou se voc\u00ea preferir treinar em casa, existem outras op\u00e7\u00f5es. \u00c9 poss\u00edvel usar exerc\u00edcios com kettlebell para os bra\u00e7os, mas \u00e9 fundamental entender que eles n\u00e3o trabalham os bra\u00e7os da mesma forma que os exerc\u00edcios tradicionais de muscula\u00e7\u00e3o. Em vez de focar em m\u00fasculos espec\u00edficos, o treino com kettlebell deve se concentrar nos padr\u00f5es de movimento.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea prefere fazer seus exerc\u00edcios em casa e est\u00e1 procurando por... <a href=\"https:\/\/barbend.com\/best-home-gyms\/\">As melhores solu\u00e7\u00f5es para sua academia em casa<\/a>, Voc\u00ea pode considerar adquirir kettlebells. Os kettlebells s\u00e3o um instrumento alternativo que pode ser usado no lugar de pesos pesados. Magreza e for\u00e7a andam de m\u00e3os dadas na constru\u00e7\u00e3o de bra\u00e7os fortes. Em outras palavras, seus treinos devem ser voltados para a queima de gordura corporal, n\u00e3o apenas nos bra\u00e7os, por meio de condicionamento intenso e desenvolvimento de for\u00e7a real com os exerc\u00edcios certos.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alguns exerc\u00edcios com kettlebell focam mais nos bra\u00e7os do que em outras partes do corpo. Aqui est\u00e3o alguns dos melhores que voc\u00ea deveria experimentar.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>O push press com kettlebell<\/strong><\/li>\n<\/ol>\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\/KUsZAGWd0VQ?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\">Para fazer este exerc\u00edcio,&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fique de p\u00e9 com o kettlebell posicionado a 90\u00b0,&nbsp;<\/li>\n\n\n\n<li>Levante o kettlebell acima da cabe\u00e7a com um movimento fluido, certificando-se de que a palma da m\u00e3o n\u00e3o esteja voltada para voc\u00ea.<\/li>\n\n\n\n<li>Repita este exerc\u00edcio novamente.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\">\n<li><strong>Press\u00e3o com kettlebell em posi\u00e7\u00e3o de meio ajoelhado&nbsp;<\/strong><\/li>\n<\/ol>\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\/wlAJN3GzJWA?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\">Para fazer este exerc\u00edcio,&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Comece ajoelhando-se parcialmente e trazendo o joelho direito para ficar diretamente abaixo do quadril direito. Seu p\u00e9 esquerdo deve estar paralelo ao joelho esquerdo.<\/li>\n\n\n\n<li>Na posi\u00e7\u00e3o de rack, segure um kettlebell na m\u00e3o direita. A parte externa do seu antebra\u00e7o deve estar pressionada contra a bola de metal.<\/li>\n\n\n\n<li>Com o bra\u00e7o completamente estendido, pressione rapidamente o haltere acima da cabe\u00e7a.<\/li>\n\n\n\n<li>Retorne gradualmente \u00e0 posi\u00e7\u00e3o inicial.<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\" start=\"3\">\n<li><strong>Remada curvada com kettlebell<\/strong><\/li>\n<\/ol>\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\/vjM-TVScoao?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\">Para fazer este exerc\u00edcio,&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Comece adotando uma postura ereta, com os ombros para tr\u00e1s.<\/li>\n\n\n\n<li>Com uma pegada neutra, segure o kettlebell do lado esquerdo.<\/li>\n\n\n\n<li>\u00c9 poss\u00edvel baixar o tronco at\u00e9 que fique praticamente paralelo ao ch\u00e3o, flexionando ligeiramente os joelhos e inclinando o tronco para a frente a partir dos quadris.<\/li>\n\n\n\n<li>Na postura inicial, sua m\u00e3o esquerda deve estar posicionada exatamente abaixo do seu ombro esquerdo.<\/li>\n\n\n\n<li>Contraia os b\u00edceps e os dorsais enquanto aproxima gradualmente o kettlebell da parte superior do abd\u00f4men.<\/li>\n\n\n\n<li>Ao mover o peso em dire\u00e7\u00e3o ao seu corpo, tome cuidado com a rota\u00e7\u00e3o do tronco.<\/li>\n\n\n\n<li>Volte ao ponto de partida.<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\" start=\"4\">\n<li><strong>A remada Gorilla com kettlebell<\/strong><\/li>\n\n\n\n<li><\/li>\n<\/ol>\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\/ljzLtsz63YM?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\">Para fazer este exerc\u00edcio,&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ao ficar em p\u00e9, mantenha os p\u00e9s afastados na largura dos ombros.<\/li>\n\n\n\n<li>Com uma pegada neutra, segure o kettlebell na m\u00e3o direita.<\/li>\n\n\n\n<li>\u00c9 poss\u00edvel baixar o tronco at\u00e9 que fique paralelo ao ch\u00e3o, flexionando ligeiramente os joelhos e inclinando o tronco para a frente a partir dos quadris.<\/li>\n\n\n\n<li>Na posi\u00e7\u00e3o inicial, o kettlebell deve estar posicionado no ch\u00e3o com a m\u00e3o direita diretamente abaixo do ombro direito.<\/li>\n\n\n\n<li>Puxe o kettlebell em dire\u00e7\u00e3o \u00e0 parte superior do abd\u00f4men, contraindo os b\u00edceps e os dorsais, sem mover as costas.<\/li>\n\n\n\n<li>Retorne \u00e0 posi\u00e7\u00e3o inicial de forma lenta e cuidadosa.<\/li>\n\n\n\n<li>Antes de trocar de lado, repita o n\u00famero de repeti\u00e7\u00f5es recomendado.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Rosca b\u00edceps com kettlebell<\/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\/KLvGXRo56iQ?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>Extens\u00f5es de tr\u00edceps com kettlebell<\/strong><\/p>\n\n\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<div class=\"embed-youtube\"><iframe loading=\"lazy\" title=\"Plat\u00f4 de Crescimento dos Bra\u00e7os Parte 2: EXTENS\u00d5ES DE TR\u00cdCEPS ACIMA DA CABE\u00c7A COM KETTLEBELL para TR\u00cdCEPS E ANTEBRA\u00c7OS MAIORES!!\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/cee4u8hJhBs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Conclus\u00e3o\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Muitos exerc\u00edcios com kettlebell podem ajudar a desenvolver os m\u00fasculos dos bra\u00e7os, mas antes de conseguir isso, \u00e9 preciso estar preparado para executar os exerc\u00edcios corretamente e repeti-los para obter resultados.&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Photo from Club16 Trevor Linden Fitness When it comes to building arm muscles, there are several workouts you can try out to increase the size. You can try weight lifting and other exercises, but when you have limited access to gym equipment or prefer to work out at home, there are other options you can [&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":[29971,5189],"tags":[784152946],"class_list":["post-13800","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","tag-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Build your Arm muscle: Best Kettlebell Arm Exercise you should try - 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\/27\/para-fortalecer-os-musculos-dos-bracos-experimente-o-melhor-exercicio-com-kettlebell-para-os-bracos\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Build your Arm muscle: Best Kettlebell Arm Exercise you should try - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Photo from Club16 Trevor Linden Fitness When it comes to building arm muscles, there are several workouts you can try out to increase the size. You can try weight lifting and other exercises, but when you have limited access to gym equipment or prefer to work out at home, there are other options you can [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/27\/para-fortalecer-os-musculos-dos-bracos-experimente-o-melhor-exercicio-com-kettlebell-para-os-bracos\/\" \/>\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=\"2022-10-27T18:18:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-30T13:57:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?w=1024\" \/>\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=\"3 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Fortale\u00e7a os m\u00fasculos dos bra\u00e7os: O melhor exerc\u00edcio com kettlebell para os bra\u00e7os que voc\u00ea deve experimentar - 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\/10\/27\/para-fortalecer-os-musculos-dos-bracos-experimente-o-melhor-exercicio-com-kettlebell-para-os-bracos\/","og_locale":"pt_PT","og_type":"article","og_title":"Build your Arm muscle: Best Kettlebell Arm Exercise you should try - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Photo from Club16 Trevor Linden Fitness When it comes to building arm muscles, there are several workouts you can try out to increase the size. You can try weight lifting and other exercises, but when you have limited access to gym equipment or prefer to work out at home, there are other options you can [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/27\/para-fortalecer-os-musculos-dos-bracos-experimente-o-melhor-exercicio-com-kettlebell-para-os-bracos\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-10-27T18:18:44+00:00","article_modified_time":"2022-10-30T13:57:54+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?w=1024","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\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Build your Arm muscle: Best Kettlebell Arm Exercise you should try","datePublished":"2022-10-27T18:18:44+00:00","dateModified":"2022-10-30T13:57:54+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/"},"wordCount":610,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?w=1024","keywords":["Fitness"],"articleSection":["Bodybuilding","Fitness"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/","name":"Fortale\u00e7a os m\u00fasculos dos bra\u00e7os: O melhor exerc\u00edcio com kettlebell para os bra\u00e7os que voc\u00ea deve experimentar - Blog de Fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?w=1024","datePublished":"2022-10-27T18:18:44+00:00","dateModified":"2022-10-30T13:57:54+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?w=1024","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?w=1024"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Build your Arm muscle: Best Kettlebell Arm Exercise you should try"}]},{"@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_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-3AA","jetpack-related-posts":[{"id":12785,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/02\/06\/equipamentos-de-ginastica-baratos-para-casa-valem-a-pena\/","url_meta":{"origin":13800,"position":0},"title":"Equipamentos baratos para gin\u00e1stica em casa (vale a pena?)","author":"Dave","date":"Fevereiro 6, 2022","format":false,"excerpt":"Moat of the cheap home gym equipment is, well, sh!te. multigyms for example, tend to be complete tat unless they cost a few grand. The best cheap home equipment for bodybuilding and fitness would have to be: long looped Resistance bandsDoorframe pull up barKettltebells The great thing with pull up\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/T2Ay7WiTUzI\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8759,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/01\/08\/treino-caseiro-para-o-corpo-de-pai\/","url_meta":{"origin":13800,"position":1},"title":"Treino em casa para manter o corpo definido (tipo &quot;papai de barriga&quot;)","author":"Dave","date":"Janeiro 8, 2018","format":false,"excerpt":"I've noticed that people don't listen etc unless you're ripped\/lean etc. so anyway - I popped my topless cherry with this 5 minute workout: https:\/\/youtu.be\/QogMvXYaDc4 Dad Bod Back, Traps & Biceps Workout Location is variable but for effect I've chosen the nursery Equipment Door Frame Chin-Up bar - Amazon link\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"CBT Book . Feeling Good","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":15499,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/10\/21\/plano-de-treino-em-casa-de-6-semanas-em-pdf-para-2024\/","url_meta":{"origin":13800,"position":2},"title":"6 Week Home Workout Plan .pdf [2025]","author":"Dave","date":"Outubro 21, 2024","format":false,"excerpt":"Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk - Consult your doctor before taking up a new exercise protocol. Equipment - kettlebell, resistance band.Include a\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":3076,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/07\/29\/excesso-de-peso-e-pouco-treino-de-velocidade\/","url_meta":{"origin":13800,"position":3},"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":13139,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/04\/07\/treino-funcional-de-ombros-2022\/","url_meta":{"origin":13800,"position":4},"title":"Functional Shoulder Workout [2023]","author":"Dave","date":"Abril 7, 2022","format":false,"excerpt":"Shoulders are in my opinion, one of the hardest muscles to grow - in terms of bodybuilding aesthetics anyway. They are also easily over-trained. Apparently, the shoulders\/deltoids have a very high concentration of androgenic receptors, so respond well to certain supplements - but that's another story I guess. Here's a\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/j_wpcP9KUOA\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":3300,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/28\/treino-funcional-de-peito\/","url_meta":{"origin":13800,"position":5},"title":"Treino Funcional de Peito \u22c5 2023 .pdf inclu\u00eddo \u2714","author":"Dave","date":"Dezembro 28, 2015","format":false,"excerpt":"Functional Chest Workout - Build Explosive \ud83d\udd25 Power with This Chest Workout! Functional chest exercises, are a bit of a contradiction. In order to make an exercise functional, it should utilise the entire body, instead of isolating the chest, in a lying or seated position. For a Boxing Chest Workout,\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":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13800","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=13800"}],"version-history":[{"count":9,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13800\/revisions"}],"predecessor-version":[{"id":13815,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13800\/revisions\/13815"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=13800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=13800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=13800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}