{"id":15840,"date":"2025-03-31T07:41:11","date_gmt":"2025-03-31T07:41:11","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15840"},"modified":"2025-03-31T07:41:11","modified_gmt":"2025-03-31T07:41:11","slug":"teste-de-aptidao-fisica-de-mma","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/03\/31\/teste-de-aptidao-fisica-de-mma\/","title":{"rendered":"Teste de aptid\u00e3o f\u00edsica para MMA"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Se voc\u00ea quer treinar MMA, mas est\u00e1 velho demais ou lesionado demais para competir, ou se \u00e9 uma pessoa sensata que n\u00e3o gosta de levar socos no nariz, ent\u00e3o uma competi\u00e7\u00e3o\/teste de condicionamento f\u00edsico de MMA lhe dar\u00e1 um objetivo para treinar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqui est\u00e1 o primeiro \u2013 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 x t\u00e9cnica de levantar-se<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 varreduras peito a peito<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 x t\u00e9cnica de escape de montaria hip hop<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 sess\u00f5es presenciais<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 chutes frontais (10 de cada lado)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 chutes laterais (10 de cada lado)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 repeti\u00e7\u00f5es de salto com os joelhos no ch\u00e3o (5 repeti\u00e7\u00f5es e depois pausa, 5 repeti\u00e7\u00f5es, pausa, 5 repeti\u00e7\u00f5es, pausa)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5 x extens\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">30 socos retos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">50 socos no ar<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00eddeo em breve!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Comente com o seu hor\u00e1rio ou em nosso sub-Reddit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>If you want to train MMA and you&#8217;re too old &amp; injured to compete, or if you&#8217;re a sensible person who doesn&#8217;t like getting punched in the nose, then an MMA fitness competition\/test will give you something to train for. Here&#8217;s the first one &#8211; 20 x stand up technique 20 x chest to chest [&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_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":[784152949,784152948,784152946,34941026,23199],"class_list":["post-15840","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-bjj","tag-boxing","tag-fitness","tag-mma-2","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA Fitness Test - 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\/03\/31\/teste-de-aptidao-fisica-de-mma\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Fitness Test - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you want to train MMA and you&#8217;re too old &amp; injured to compete, or if you&#8217;re a sensible person who doesn&#8217;t like getting punched in the nose, then an MMA fitness competition\/test will give you something to train for. Here&#8217;s the first one &#8211; 20 x stand up technique 20 x chest to chest [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2025\/03\/31\/teste-de-aptidao-fisica-de-mma\/\" \/>\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=\"2025-03-31T07:41:11+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":"Teste de aptid\u00e3o f\u00edsica para MMA - 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\/2025\/03\/31\/teste-de-aptidao-fisica-de-mma\/","og_locale":"pt_PT","og_type":"article","og_title":"MMA Fitness Test - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"If you want to train MMA and you&#8217;re too old &amp; injured to compete, or if you&#8217;re a sensible person who doesn&#8217;t like getting punched in the nose, then an MMA fitness competition\/test will give you something to train for. Here&#8217;s the first one &#8211; 20 x stand up technique 20 x chest to chest [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/03\/31\/teste-de-aptidao-fisica-de-mma\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2025-03-31T07:41:11+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\/03\/31\/mma-fitness-test\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"MMA Fitness Test","datePublished":"2025-03-31T07:41:11+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/"},"wordCount":107,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["bjj","boxing","Fitness","mma","ufc"],"articleSection":["Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/","url":"https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/","name":"Teste de aptid\u00e3o f\u00edsica para MMA - 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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":[]},{"id":13182,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/04\/22\/treino-de-saco-de-pancadas-de-mma\/","url_meta":{"origin":15840,"position":1},"title":"MMA Punching Bag Workout for Beginners [2023]","author":"Dave","date":"Abril 22, 2022","format":false,"excerpt":"Se voc\u00ea quer entrar em forma para o MMA, ent\u00e3o voc\u00ea precisa praticar MMA*. Embora o sparring seja necess\u00e1rio para que os lutadores se acostumem com a intensidade de uma luta e a adrenalina, socar um saco de pancadas \u00e9 uma das melhores maneiras de desenvolver o condicionamento cardiovascular espec\u00edfico para o MMA.","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":9422,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/23\/treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos\/","url_meta":{"origin":15840,"position":2},"title":"Treino de MMA em casa para iniciantes (sem necessidade de equipamentos!)","author":"Dave","date":"Setembro 23, 2018","format":false,"excerpt":"Um \u00f3timo treino completo para o corpo todo que voc\u00ea pode fazer em casa. Eu treino bastante em casa, \u00e0s vezes ao ar livre, outras vezes no quarto da minha filha! (idealmente quando ela n\u00e3o est\u00e1 l\u00e1, obviamente). https:\/\/www.youtube.com\/watch?v=OBnUHLX0AWY O treino: Aquecimento com uma caminhada r\u00e1pida, uma corrida leve ou alguns agachamentos com o peso do corpo. Boxe sombra\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":11778,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/10\/06\/programa-de-treinamento-de-mma-de-6-semanas\/","url_meta":{"origin":15840,"position":3},"title":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2025]","author":"Dave","date":"Outubro 6, 2020","format":false,"excerpt":"Programa de treinamento de MMA de 6 semanas em PDF - role at\u00e9 o final para baixar a vers\u00e3o em PDF do programa. A parte mais dif\u00edcil de come\u00e7ar \u00e9, bem, come\u00e7ar. Acho que \u00e9 uma boa ideia adiar um pouco o in\u00edcio no MMA, pode ser bem dif\u00edcil, especialmente\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\/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":10965,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/23\/programa-de-condicionamento-fisico-para-mma-em-pdf\/","url_meta":{"origin":15840,"position":4},"title":"MMA Strength &amp; Conditioning Program \u00b7 pdf \u00b7  [2026]","author":"Dave","date":"Agosto 23, 2019","format":false,"excerpt":"O MMA \u00e9 um dos esportes mais exigentes do mundo. A t\u00e9cnica \u00e9 fundamental, mas o condicionamento f\u00edsico tamb\u00e9m \u00e9 essencial, assim como a resili\u00eancia mental e a resist\u00eancia f\u00edsica. Voc\u00ea definitivamente n\u00e3o quer ficar sem f\u00f4lego e cansado durante uma luta, se puder evitar! Seja voc\u00ea um lutador profissional de MMA\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":7523,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/08\/09\/por-que-os-fisiculturistas-nao-conseguem-dar-socos\/","url_meta":{"origin":15840,"position":5},"title":"Por que os fisiculturistas n\u00e3o conseguem dar socos? \u2013 Aumente a pot\u00eancia dos seus socos.","author":"Dave","date":"Agosto 9, 2017","format":false,"excerpt":"Eu sei, eu sei, os babacas do MMA est\u00e3o sempre compartilhando coisas nas redes sociais sobre &quot;Ele levanta peso, mas n\u00e3o sabe lutar&quot; etc. Ent\u00e3o, isso j\u00e1 est\u00e1 ficando chato, desculpem... mas eu levantei peso e tentei ser um fisiculturista (muito ruim) anos antes de entrar no MMA, ent\u00e3o eu j\u00e1 tinha toda a &quot;mec\u00e2nica ruim&quot; para...","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"Overhand Right","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/overhandright.gif?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15840","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=15840"}],"version-history":[{"count":7,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15840\/revisions"}],"predecessor-version":[{"id":15847,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15840\/revisions\/15847"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=15840"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=15840"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=15840"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}