{"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\" title=\"reprodutor de v\u00eddeo do YouTube\" 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":"","_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":[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 v28.8 - 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! 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[2025]","author":"Dave","date":"Novembro 29, 2025","format":false,"excerpt":"Muscula\u00e7\u00e3o e Boxe: Um Guia Pr\u00e1tico para Treinar Ambos. Voc\u00ea pode treinar muscula\u00e7\u00e3o e boxe ao mesmo tempo e, quando faz tudo certo, ganha for\u00e7a, velocidade e a capacidade de manter o ritmo quando a intensidade aumenta. Esses dois esportes exigem esfor\u00e7os diferentes do seu corpo\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":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":"A pot\u00eancia explosiva \u00e9 fundamental para o sucesso no grappling, especialmente no jiu-jitsu sem kimono. 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Desenvolva a explos\u00e3o nos quadris para um desempenho superior no grappling - role at\u00e9 o final da p\u00e1gina para acessar o PDF e uma tabela explicativa\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":"Guia para Iniciantes no Levantamento de Peso Ol\u00edmpico (Power Clean): Maximize sua for\u00e7a e pot\u00eancia corporal com um movimento de treinamento de for\u00e7a altamente funcional. 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