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<\/a><\/p>","protected":false},"excerpt":{"rendered":"Ol\u00e1! Meu treino de hoje\/esta noite ser\u00e1 baseado no \u00f3timo livro que voc\u00ea pode ler e baixar gratuitamente em MonsterSupplements.com\/Kickstart2015. Vou aquecer com o treino de boxe sombra do Bas Rutten e depois completar o treino mostrado abaixo. Em seguida, farei um alongamento com meu rolo de espuma e algumas posturas de ioga, como a postura da crian\u00e7a.<\/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_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":[5189],"tags":[3612],"class_list":["post-2610","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-workout"],"yoast_head":"\n
Weekly Workout - Fitness & 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\/2015\/01\/19\/treino-semanal\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Weekly Workout - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Hello, My workout today\/tonight will come from the great book that you can read and download for free at MonsterSupplements.com\/Kickstart2015 I’ll warm up with the Bas Rutten Shadow Boxing Workout and then complete the workout shown below: I’ll then cool down using my foam roller and a few yoga poses such as child’s pose.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/01\/19\/treino-semanal\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - 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10 minutos (.pdf)","author":"Dave","date":"Maio 22, 2020","format":false,"excerpt":"Treinar o peito em casa \u00e9 bem f\u00e1cil. Iniciantes podem fazer flex\u00f5es de bra\u00e7o com os joelhos apoiados no ch\u00e3o, 2 ou 3 s\u00e9ries com o m\u00e1ximo de repeti\u00e7\u00f5es poss\u00edvel. Para um n\u00edvel intermedi\u00e1rio, s\u00e3o necess\u00e1rias 3 s\u00e9ries de flex\u00f5es normais. Para aumentar a dificuldade, voc\u00ea pode fazer flex\u00f5es com os p\u00e9s elevados em um apoio para os p\u00e9s.","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":530,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2013\/06\/30\/sistema-de-treino\/","url_meta":{"origin":2610,"position":1},"title":"Sistema de treino","author":"Dave","date":"Junho 30, 2013","format":false,"excerpt":"Sistema de treino.","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":2047,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2014\/08\/21\/treinos-caseiros-ultimma-100\/","url_meta":{"origin":2610,"position":2},"title":"ULTIMMA 100 Treinos em Casa","author":"Dave","date":"Agosto 21, 2014","format":false,"excerpt":"ULTIMMA 100 Treinos em Casa.","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":12847,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/02\/12\/analise-do-pre-treino-no-xplode-em-2022\/","url_meta":{"origin":2610,"position":3},"title":"NO Xplode Pre Workout Review [2022]","author":"Dave","date":"Fevereiro 12, 2022","format":false,"excerpt":"Ol\u00e1! Comprei o pr\u00e9-treino NO Xplode na Amazon. \u00c9 muito bom, cont\u00e9m adapt\u00f3genos como ginseng e rhodiola rosea, colina para foco e beta-alanina para neutralizar o \u00e1cido l\u00e1tico. Diria que n\u00e3o \u00e9 como os pr\u00e9-treinos tradicionais com efedrina ou DMAA, mas...","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/JSQ5Lg9XKbs\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":11366,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/01\/24\/programas-de-treino-semanais-em-pdf\/","url_meta":{"origin":2610,"position":4},"title":"Programas de treino uma vez por semana em PDF","author":"Dave","date":"Janeiro 24, 2020","format":false,"excerpt":"Se voc\u00ea \u00e9 um pai ou m\u00e3e ocupado(a) e tamb\u00e9m trabalha a maior parte do dia, pode ser dif\u00edcil ir \u00e0 academia 3 ou 4 vezes por semana como antigamente. \u00c9 importante lembrar que o benef\u00edcio de um treino por semana \u00e9 enorme, comparado\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"once a week workout","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=525%2C300&ssl=1 1.5x"},"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":2610,"position":5},"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 "Bodybuilding"","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":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/2610","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=2610"}],"version-history":[{"count":2,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/2610\/revisions"}],"predecessor-version":[{"id":2633,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/2610\/revisions\/2633"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=2610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=2610"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=2610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Treino](\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/01\/homeworkout.png?resize=349%2C571&ssl=1\")
<\/a><\/p>\n