{"id":15792,"date":"2025-02-24T12:45:16","date_gmt":"2025-02-24T12:45:16","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15792"},"modified":"2025-02-24T12:46:42","modified_gmt":"2025-02-24T12:46:42","slug":"lista-de-combinacoes-de-muay-thai-em-pdf-fevereiro-de-2025","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/02\/24\/lista-de-combinacoes-de-muay-thai-em-pdf-fevereiro-de-2025\/","title":{"rendered":"Muay Thai Combinations List + .pdf [Feb 2025]"},"content":{"rendered":"<ul class=\"wp-block-list\">\n<li>Jab, cruzado, gancho (jab de esquerda, cruzado de direita, gancho de esquerda)<\/li>\n\n\n\n<li>Jab, cruzado, chute baixo (jab de esquerda, cruzado de direita, chute baixo de direita (giro))<\/li>\n\n\n\n<li>Chute frontal, chute girat\u00f3rio<\/li>\n\n\n\n<li>Jab, cruzado, chute girat\u00f3rio<\/li>\n\n\n\n<li>Cruzado, Gancho, Joelho Traseiro<\/li>\n\n\n\n<li>Jab, Cotovelada da Frente, Cotovelada de Tr\u00e1s<\/li>\n\n\n\n<li>Chute duplo girat\u00f3rio<\/li>\n\n\n\n<li>Jab, cruzado, gancho, chute circular<\/li>\n\n\n\n<li>Cruzado, chute com troca de perna, cruzado<\/li>\n\n\n\n<li>Jab, joelhada traseira, chute girat\u00f3rio<\/li>\n\n\n\n<li>Gancho de ponta, cruzado, chute baixo de ponta<\/li>\n\n\n\n<li>Jab, cruzado, gancho de esquerda no corpo, chute baixo de tr\u00e1s<\/li>\n\n\n\n<li>Teep, Cruzado, Gancho, Cotovelo Traseiro<\/li>\n\n\n\n<li>Jab, cruzado, uppercut de esquerda, chute circular de tr\u00e1s<\/li>\n\n\n\n<li>Soco do Superman, chute baixo traseiro<\/li>\n\n\n\n<li>Cotovelo dianteiro, cotovelo traseiro, joelho dianteiro<\/li>\n\n\n\n<li>Jab, cruzado, gancho de esquerda, chute para tr\u00e1s no corpo<\/li>\n\n\n\n<li>Chute com troca de perna, cruzado, gancho, chute baixo<\/li>\n\n\n\n<li>Jab, cruzado, esquiva, cruzado, gancho, chute para tr\u00e1s no corpo<\/li>\n\n\n\n<li>Superman Cross, Chute Corporal de Chumbo<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Tabela de Combina\u00e7\u00f5es para Iniciantes<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Combina\u00e7\u00e3o<\/th><th>Trabalho com bolsa<\/th><th>Trabalho com almofadas<\/th><\/tr><\/thead><tbody><tr><td>Jab, cruzado, gancho<\/td><td>\u2713<\/td><td>\u2713<\/td><\/tr><tr><td>Jab, cruzado, chute baixo<\/td><td>\u2713<\/td><td>\u2713<\/td><\/tr><tr><td>Chute frontal, chute girat\u00f3rio<\/td><td>\u2713<\/td><td>\u2713<\/td><\/tr><tr><td>Jab, cruzado, chute girat\u00f3rio<\/td><td>\u2713<\/td><td>\u2713<\/td><\/tr><tr><td>Cruzado, Gancho, Joelho Traseiro<\/td><td><\/td><td>\u2713<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Tabela de Combina\u00e7\u00f5es Intermedi\u00e1rias<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Combina\u00e7\u00e3o<\/th><th>Trabalho com bolsa<\/th><th>Trabalho com almofadas<\/th><\/tr><\/thead><tbody><tr><td>Jab, Cotovelada da Frente, Cotovelada de Tr\u00e1s<\/td><td>\u2713<\/td><td>\u2713<\/td><\/tr><tr><td>Chute duplo girat\u00f3rio<\/td><td>\u2713<\/td><td>\u2713<\/td><\/tr><tr><td>Jab, cruzado, gancho, chute circular<\/td><td>\u2713<\/td><td>\u2713<\/td><\/tr><tr><td>Cruzado, chute com troca de perna, cruzado<\/td><td>\u2713<\/td><td>\u2713<\/td><\/tr><tr><td>Jab, joelhada traseira, chute girat\u00f3rio<\/td><td><\/td><td>\u2713<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Tabela de Combina\u00e7\u00f5es Avan\u00e7adas<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Combina\u00e7\u00e3o<\/th><th>Trabalho com bolsa<\/th><th>Trabalho com almofadas<\/th><\/tr><\/thead><tbody><tr><td>Soco do Superman, chute baixo traseiro<\/td><td><\/td><td>\u2713<\/td><\/tr><tr><td>Cotovelo dianteiro, cotovelo traseiro, joelho dianteiro<\/td><td><\/td><td>\u2713<\/td><\/tr><tr><td>Jab, cruzado, gancho de esquerda, chute para tr\u00e1s no corpo<\/td><td>\u2713<\/td><td>\u2713<\/td><\/tr><tr><td>Chute com troca de perna, cruzado, gancho, chute baixo<\/td><td>\u2713<\/td><td>\u2713<\/td><\/tr><tr><td>Jab, cruzado, esquiva, cruzado, gancho, chute para tr\u00e1s no corpo<\/td><td><\/td><td>\u2713<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Baixe o PDF aqui:<\/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\/2025\/02\/muay-thai-combinations-.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Clique para acessar muay-thai-combinations-.pdf<\/a><\/p>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ver <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2024\/07\/17\/combinacoes-de-boxe-sombra-pdf-2024\/\">combina\u00e7\u00f5es de boxe sombra aqui<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/tecnica\/combinacoes-de-boxe\/\">Combina\u00e7\u00f5es de boxe<\/a> \u2013 clique <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/tecnica\/combinacoes-de-boxe\/\">aqui<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Beginner Combinations Table Combination Bag Work Pad Work Jab, Cross, Hook \u2713 \u2713 Jab, Cross, Low Kick \u2713 \u2713 Teep, Roundhouse Kick \u2713 \u2713 Jab, Cross, Switch Kick \u2713 \u2713 Cross, Hook, Rear Knee \u2713 Intermediate Combinations Table Combination Bag Work Pad Work Jab, Lead Elbow, Rear Elbow \u2713 \u2713 Double Roundhouse Kick \u2713 \u2713 [&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,"_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":[7716,5189,12504],"tags":[784152948,784152946,34941026,81525],"class_list":["post-15792","post","type-post","status-publish","format-standard","hentry","category-boxing","category-fitness","category-mma","tag-boxing","tag-fitness","tag-mma-2","tag-muay-thai"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Muay Thai Combinations List + .pdf [Feb 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\/02\/24\/lista-de-combinacoes-de-muay-thai-em-pdf-fevereiro-de-2025\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Muay Thai Combinations List + .pdf [Feb 2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Beginner Combinations Table Combination Bag Work Pad Work Jab, Cross, Hook \u2713 \u2713 Jab, Cross, Low Kick \u2713 \u2713 Teep, Roundhouse Kick \u2713 \u2713 Jab, Cross, Switch Kick \u2713 \u2713 Cross, Hook, Rear Knee \u2713 Intermediate Combinations Table Combination Bag Work Pad Work Jab, Lead Elbow, Rear Elbow \u2713 \u2713 Double Roundhouse Kick \u2713 \u2713 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2025\/02\/24\/lista-de-combinacoes-de-muay-thai-em-pdf-fevereiro-de-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=\"2025-02-24T12:45:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-24T12:46:42+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":"Muay Thai Combinations List + .pdf [Feb 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\/02\/24\/lista-de-combinacoes-de-muay-thai-em-pdf-fevereiro-de-2025\/","og_locale":"pt_PT","og_type":"article","og_title":"Muay Thai Combinations List + .pdf [Feb 2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Beginner Combinations Table Combination Bag Work Pad Work Jab, Cross, Hook \u2713 \u2713 Jab, Cross, Low Kick \u2713 \u2713 Teep, Roundhouse Kick \u2713 \u2713 Jab, Cross, Switch Kick \u2713 \u2713 Cross, Hook, Rear Knee \u2713 Intermediate Combinations Table Combination Bag Work Pad Work Jab, Lead Elbow, Rear Elbow \u2713 \u2713 Double Roundhouse Kick \u2713 \u2713 [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/02\/24\/lista-de-combinacoes-de-muay-thai-em-pdf-fevereiro-de-2025\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2025-02-24T12:45:16+00:00","article_modified_time":"2025-02-24T12:46:42+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\/02\/24\/muay-thai-combinations-list-pdf-feb-2025\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/02\/24\/muay-thai-combinations-list-pdf-feb-2025\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Muay Thai Combinations List + .pdf [Feb 2025]","datePublished":"2025-02-24T12:45:16+00:00","dateModified":"2025-02-24T12:46:42+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/02\/24\/muay-thai-combinations-list-pdf-feb-2025\/"},"wordCount":238,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["boxing","Fitness","mma","muay thai"],"articleSection":["boxing","Fitness","MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2025\/02\/24\/muay-thai-combinations-list-pdf-feb-2025\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2025\/02\/24\/muay-thai-combinations-list-pdf-feb-2025\/","url":"https:\/\/blackbeltwhitehat.com\/2025\/02\/24\/muay-thai-combinations-list-pdf-feb-2025\/","name":"Muay Thai Combinations List + .pdf [Feb 2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2025-02-24T12:45:16+00:00","dateModified":"2025-02-24T12:46:42+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/02\/24\/muay-thai-combinations-list-pdf-feb-2025\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2025\/02\/24\/muay-thai-combinations-list-pdf-feb-2025\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2025\/02\/24\/muay-thai-combinations-list-pdf-feb-2025\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Muay Thai Combinations List + .pdf [Feb 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-46I","jetpack-related-posts":[{"id":13182,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/04\/22\/treino-de-saco-de-pancadas-de-mma\/","url_meta":{"origin":15792,"position":0},"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":8695,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/27\/mma-para-iniciantes\/","url_meta":{"origin":15792,"position":1},"title":"MMA para Iniciantes","author":"Dave","date":"Novembro 27, 2017","format":false,"excerpt":"This will look at the technical aspects of MMA, rather than the rules etc, for those who want to train, rather than exclusively watch the sport. Boxing Before you begin Adopt a side-on boxing stance Usually your dominant foot is at the back, so most people will have their left\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"mma for beginners","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/mma_forbeginners.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/mma_forbeginners.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/mma_forbeginners.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/mma_forbeginners.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/mma_forbeginners.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/mma_forbeginners.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":7181,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/07\/19\/dicas-para-boxe\/","url_meta":{"origin":15792,"position":2},"title":"Dicas para boxe","author":"Dave","date":"Julho 19, 2017","format":false,"excerpt":"This is a reference for myself more than anything. My training is so sporadic at the moment that I keep forgetting bits. Here's so 'boxing hacks' (sorry to use the terms hacks, but it is searched for a lot online). The Russian Hook or Casting Punch To throw a hook\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"Russian Hook end","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/russianhook2.jpg?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":15792,"position":3},"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":16289,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/12\/02\/circuito-de-combate-hyrox-de-baixo-impacto-sem-corrida\/","url_meta":{"origin":15792,"position":4},"title":"Circuito de Combate HYROX (Baixo Impacto, Sem Corrida)","author":"Dave","date":"Dezembro 2, 2025","format":false,"excerpt":"Foe ex fighters, who have bad hips and don't want more head trauma... Warm-up (6\u20138 min) - Not part of timed workout 2 min easy bike or brisk walk 2 min joint prep: hips\/ankles\/shoulders 2 min shadow boxing: light jabs + step-in\/step-out (no hops) 10 slow bodyweight hinges + 10\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\/2025\/12\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":15764,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/02\/20\/controles-de-boxe-do-wii-sports-2025\/","url_meta":{"origin":15792,"position":5},"title":"Wii Sports Boxing Controls [2025]","author":"Dave","date":"Fevereiro 20, 2025","format":false,"excerpt":"I recently did a post about the joys of Wii boxing for fitness and weight loss and all things wholesome. https:\/\/youtu.be\/JR_sXEvCkXs?si=sOpogtsOhBXCBgZG I've been asked a few questions about how the controls work so here you go (I'll make a video soon too) For people who are right handed (reverse if\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\/JR_sXEvCkXs\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15792","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=15792"}],"version-history":[{"count":5,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15792\/revisions"}],"predecessor-version":[{"id":15798,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15792\/revisions\/15798"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=15792"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=15792"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=15792"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}