{"id":15619,"date":"2025-01-15T13:00:11","date_gmt":"2025-01-15T13:00:11","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15619"},"modified":"2025-01-15T13:00:11","modified_gmt":"2025-01-15T13:00:11","slug":"faca-voce-mesmo-uma-maquina-hiper-reversa-muito-acessivel-2025","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/01\/15\/faca-voce-mesmo-uma-maquina-hiper-reversa-muito-acessivel-2025\/","title":{"rendered":"DIY &#8211; VERY Affordable Reverse Hyper Machine [2025]"},"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\/zXu8NgxH4_g?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\">O que voc\u00ea precisa:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uma &#039;plataforma&#039;, como uma cama ou uma mesa onde se possa deitar, deve estar a pelo menos 60 cm do ch\u00e3o.<\/li>\n\n\n\n<li>Almofada \u2013 algo semelhante para apoiar a regi\u00e3o do quadril e adicionar altura extra para a flex\u00e3o dos quadris.<\/li>\n\n\n\n<li>Kettlebell pesado ou colete com peso <\/li>\n\n\n\n<li>Tiras para tornozelo com faixas de resist\u00eancia que se prendem a elas.<\/li>\n\n\n\n<li>Kettlebell ou peso para segurar e manter voc\u00ea na posi\u00e7\u00e3o de bru\u00e7os na &#039;plataforma&#039;.\u2018<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prenda uma extremidade das faixas de resist\u00eancia ao kettlebell ou ao colete com peso.<\/li>\n\n\n\n<li>Coloque o kettlebell com a faixa de resist\u00eancia presa embaixo da plataforma\/cama\/mesa.<\/li>\n\n\n\n<li>Coloque uma almofada na frente da cama\/mesa\/plataforma.<\/li>\n\n\n\n<li>Prenda as tornozeleiras \u2013 use caneleiras para resist\u00eancia adicional.<\/li>\n\n\n\n<li>Deite-se de bru\u00e7os na mesa\/cama com a parte superior do corpo e a parte inferior pendurada na extremidade.<\/li>\n\n\n\n<li>Estender os quadris \u2013 flexionar os quadris \u2013 estender os quadris \u2013 flexionar os quadris etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercite-se por sua conta e risco!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ver <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/07\/26\/a-maquina-hiper-reversa\/\">A vis\u00e3o de Joe Rogan sobre uma hiperextens\u00e3o reversa profissional aqui.<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>O que voc\u00ea precisa saber: Exercite-se por sua conta e risco! Veja a opini\u00e3o de Joe Rogan sobre hiperextens\u00e3o reversa profissional aqui.<\/p>","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":[8219,29971,5189],"tags":[4125,784152946,337,34941026,226709,23199,3612],"class_list":["post-15619","post","type-post","status-publish","format-standard","hentry","category-bjj","category-bodybuilding","category-fitness","tag-exercise","tag-fitness","tag-health","tag-mma-2","tag-strength-training","tag-ufc","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>DIY - VERY Affordable Reverse Hyper Machine [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\/2025\/01\/15\/faca-voce-mesmo-uma-maquina-hiper-reversa-muito-acessivel-2025\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DIY - VERY Affordable Reverse Hyper Machine [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"What you need: Exercise at your own risk! See Joe Rogan&#8217;s View on a professional reverse hyper here.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2025\/01\/15\/faca-voce-mesmo-uma-maquina-hiper-reversa-muito-acessivel-2025\/\" \/>\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=\"2025-01-15T13:00:11+00:00\" \/>\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":"DIY - VERY Affordable Reverse Hyper Machine [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\/2025\/01\/15\/faca-voce-mesmo-uma-maquina-hiper-reversa-muito-acessivel-2025\/","og_locale":"pt_PT","og_type":"article","og_title":"DIY - VERY Affordable Reverse Hyper Machine [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"What you need: Exercise at your own risk! See Joe Rogan&#8217;s View on a professional reverse hyper here.","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/01\/15\/faca-voce-mesmo-uma-maquina-hiper-reversa-muito-acessivel-2025\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2025-01-15T13:00:11+00:00","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\/2025\/01\/15\/diy-very-affordable-reverse-hyper-machine-2025\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/01\/15\/diy-very-affordable-reverse-hyper-machine-2025\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"DIY &#8211; VERY Affordable Reverse Hyper Machine [2025]","datePublished":"2025-01-15T13:00:11+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/01\/15\/diy-very-affordable-reverse-hyper-machine-2025\/"},"wordCount":179,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["exercise","Fitness","health","mma","strength training","ufc","workout"],"articleSection":["bjj","Bodybuilding","Fitness"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2025\/01\/15\/diy-very-affordable-reverse-hyper-machine-2025\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2025\/01\/15\/diy-very-affordable-reverse-hyper-machine-2025\/","url":"https:\/\/blackbeltwhitehat.com\/2025\/01\/15\/diy-very-affordable-reverse-hyper-machine-2025\/","name":"DIY - VERY Affordable Reverse Hyper Machine [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2025-01-15T13:00:11+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/01\/15\/diy-very-affordable-reverse-hyper-machine-2025\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2025\/01\/15\/diy-very-affordable-reverse-hyper-machine-2025\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2025\/01\/15\/diy-very-affordable-reverse-hyper-machine-2025\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"DIY &#8211; VERY Affordable Reverse Hyper Machine [2025]"}]},{"@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-43V","jetpack-related-posts":[{"id":11927,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/01\/06\/posturas-de-ioga-sukhasana-ou-postura-facil\/","url_meta":{"origin":15619,"position":0},"title":"Posturas de ioga \u2013 Sukhasana ou Postura F\u00e1cil","author":"Dave","date":"Janeiro 6, 2021","format":false,"excerpt":"Meditative Pose. The Easy Pose, isn't always easy. After 10 minutes the position can become painful and unstable. It can help you feel 'grounded' and connect with yourself. If you have knee and\/or hip injuries or issues, then you may not be able to do this pose. Same with serious\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\/img.youtube.com\/vi\/zLvJD7iKVhw\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":16185,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/11\/29\/fisiculturismo-boxe-pdf-combinando-os-dois-aviso-2025\/","url_meta":{"origin":15619,"position":1},"title":"Bodybuilding &amp; Boxing .pdf &#8211; Combining the two (Warning!) [2025]","author":"Dave","date":"Novembro 29, 2025","format":false,"excerpt":"Bodybuilding And BoxingA Practical Guide To Training Both You can train for bodybuilding and boxing at the same time, and when you set things up well you gain strength, speed and the ability to keep going when the pace picks up. These two sports pull your body in different directions\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":12101,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/03\/04\/programa-de-forca-de-grappling-em-pdf-2021\/","url_meta":{"origin":15619,"position":2},"title":"Grappling Power Program .pdf [Updated August 2024]","author":"Dave","date":"Mar\u00e7o 4, 2021","format":false,"excerpt":"Explosive power is really important for successful grappling, especially in no gi. You can literally power out (or into) most positions and submissions if you have explosive hips and legs. Get explosive hips for superior grappling performance - scroll down to the bottom for the pdf and a nice table-version\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\/img.youtube.com\/vi\/eexkwGFEd3M\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":11837,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/11\/12\/tutorial-de-levantamento-olimpico-de-potencia-exercicio-de-crossfit\/","url_meta":{"origin":15619,"position":3},"title":"Tutorial de Power Clean \u2013 Levantamento Ol\u00edmpico e Exerc\u00edcio de CrossFit","author":"Dave","date":"Novembro 12, 2020","format":false,"excerpt":"Beginner\u2019s Guide to the Power Clean Maximize your full-body strength and power with a strength-training movement that\u2019s highly functional. The power clean is an advanced Olympic powerlifting workout that utilizes the movement of many muscles and coordination skills. You should ensure the proper coaching and skill level due to the\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\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/11\/powerclean.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":15840,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/03\/31\/teste-de-aptidao-fisica-de-mma\/","url_meta":{"origin":15619,"position":4},"title":"Teste de aptid\u00e3o f\u00edsica para MMA","author":"Dave","date":"Mar\u00e7o 31, 2025","format":false,"excerpt":"If you want to train MMA and you're too old & injured to compete, or if you're a sensible person who doesn't like getting punched in the nose, then an MMA fitness competition\/test will give you something to train for. Here's the first one - 20 x stand up technique\u2026","rel":"","context":"In \"bjj\"","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":11895,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/01\/01\/poses-de-ioga-triang-mukha-eka-pada-paschimottanasana-ou-pose-de-flexao-para-frente-em-tres-partes\/","url_meta":{"origin":15619,"position":5},"title":"Poses de ioga - Triang Mukha Eka Pada Paschimottanasana ou postura de tr\u00eas partes curvadas para frente","author":"Dave","date":"Janeiro 1, 2021","format":false,"excerpt":"As with the vast majority of yoga poses, this one is easy to pronounce and you want to make sure that your pelvis is neutral and the spine is aligned 'straight'\/normal curvature. With this pose, avoid or modify if you or student has knee stiffness or injury. Begin in this\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\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15619","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=15619"}],"version-history":[{"count":5,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15619\/revisions"}],"predecessor-version":[{"id":15624,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15619\/revisions\/15624"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=15619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=15619"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=15619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}