{"id":3035,"date":"2015-06-25T21:18:24","date_gmt":"2015-06-25T21:18:24","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=3035"},"modified":"2015-06-25T21:18:24","modified_gmt":"2015-06-25T21:18:24","slug":"forca-de-alongamento-dinamico","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/06\/25\/forca-de-alongamento-dinamico\/","title":{"rendered":"Alongamento e for\u00e7a din\u00e2micos"},"content":{"rendered":"<p>1.<br \/>\n<a href=\"http:\/\/journals.lww.com\/nsca-jscr\/Abstract\/2005\/08000\/EFFECTS_OF_STATIC_STRETCHING_FOR_30_SECONDS_AND.32.aspx\">Estudar<\/a> \u2013<\/p>\n<p>O alongamento din\u00e2mico por 30 segundos aumentou a for\u00e7a de extens\u00e3o da perna. O alongamento est\u00e1tico n\u00e3o influenciou a for\u00e7a.<\/p>\n<p style=\"text-align:left;\">2. <a href=\"http:\/\/link.springer.com\/article\/10.1007\/s00421-011-1879-2\" target=\"_blank\">Uma revis\u00e3o de estudos<\/a> \u2013<\/p>\n<blockquote><p>De modo geral, um aquecimento para minimizar les\u00f5es e melhorar o desempenho deve ser composto por uma atividade aer\u00f3bica de intensidade subm\u00e1xima, seguida de alongamentos din\u00e2micos de grande amplitude e, em seguida, complementada com atividades din\u00e2micas espec\u00edficas do esporte. Esportes que exigem um alto grau de flexibilidade est\u00e1tica devem utilizar alongamentos est\u00e1ticos de curta dura\u00e7\u00e3o e menor intensidade em uma popula\u00e7\u00e3o treinada para minimizar as possibilidades de les\u00f5es.<\/p><\/blockquote>","protected":false},"excerpt":{"rendered":"<p>1. Study &#8211; Dynamic stretching for 30 seconds increased leg extension strength. \u00a0Static stretching did not influence strength. 2. A review of studies &#8211; Generally, a warm-up to minimize impairments and enhance performance should be composed of a submaximal intensity aerobic activity followed by large amplitude dynamic stretching and then completed with sport-specific dynamic activities. [&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":"Dynamic Stretching & Strength","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":[],"class_list":["post-3035","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dynamic Stretching &amp; Strength - 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\/2015\/06\/25\/forca-de-alongamento-dinamico\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dynamic Stretching &amp; Strength - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"1. Study &#8211; Dynamic stretching for 30 seconds increased leg extension strength. \u00a0Static stretching did not influence strength. 2. A review of studies &#8211; Generally, a warm-up to minimize impairments and enhance performance should be composed of a submaximal intensity aerobic activity followed by large amplitude dynamic stretching and then completed with sport-specific dynamic activities. [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/06\/25\/forca-de-alongamento-dinamico\/\" \/>\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=\"2015-06-25T21:18:24+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<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Alongamento Din\u00e2mico e For\u00e7a - 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\/2015\/06\/25\/forca-de-alongamento-dinamico\/","og_locale":"pt_PT","og_type":"article","og_title":"Dynamic Stretching &amp; Strength - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"1. Study &#8211; Dynamic stretching for 30 seconds increased leg extension strength. \u00a0Static stretching did not influence strength. 2. A review of studies &#8211; Generally, a warm-up to minimize impairments and enhance performance should be composed of a submaximal intensity aerobic activity followed by large amplitude dynamic stretching and then completed with sport-specific dynamic activities. [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/06\/25\/forca-de-alongamento-dinamico\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-06-25T21:18:24+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2015\/06\/25\/dynamic-stretching-strength\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/06\/25\/dynamic-stretching-strength\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Dynamic Stretching &amp; Strength","datePublished":"2015-06-25T21:18:24+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/06\/25\/dynamic-stretching-strength\/"},"wordCount":85,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"articleSection":["Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2015\/06\/25\/dynamic-stretching-strength\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2015\/06\/25\/dynamic-stretching-strength\/","url":"https:\/\/blackbeltwhitehat.com\/2015\/06\/25\/dynamic-stretching-strength\/","name":"Alongamento Din\u00e2mico e For\u00e7a - Blog de Fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2015-06-25T21:18:24+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/06\/25\/dynamic-stretching-strength\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2015\/06\/25\/dynamic-stretching-strength\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2015\/06\/25\/dynamic-stretching-strength\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Dynamic Stretching &amp; Strength"}]},{"@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_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-MX","jetpack-related-posts":[{"id":17852,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/06\/25\/a-ciencia-do-aquecimento-no-futebol-alongamento-no-futebol\/","url_meta":{"origin":3035,"position":0},"title":"Football Warm-Up Routine &#038; Football Stretching [.pdf]","author":"Dave","date":"Junho 25, 2026","format":false,"excerpt":"Aquecimento e Alongamento no Futebol - Postagem Completa no Blog Aquecimento, Alongamento e Preven\u00e7\u00e3o de Les\u00f5es no Futebol: O Que Realmente Funciona A maioria dos times ainda se aquece da maneira errada. Eles ficam em c\u00edrculo. Fazem alongamentos est\u00e1ticos dos m\u00fasculos posteriores da coxa. Acreditam que alongar previne les\u00f5es. Todas essas tr\u00eas pr\u00e1ticas est\u00e3o ultrapassadas. A ci\u00eancia do esporte evoluiu h\u00e1 anos. O\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":17426,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/04\/08\/treinamento-de-resistencia-com-serie-unica-pliometria-a-ciencia-da-dose-minima-eficaz\/","url_meta":{"origin":3035,"position":1},"title":"Treinamento de resist\u00eancia com s\u00e9rie \u00fanica e pliometria: a ci\u00eancia da dose m\u00ednima eficaz","author":"Dave","date":"Abril 8, 2026","format":false,"excerpt":"Treinamento de Resist\u00eancia com S\u00e9rie \u00danica e Pliometria: A Ci\u00eancia da Dose M\u00ednima Eficaz. Um guia de 12 semanas baseado em evid\u00eancias para desenvolver for\u00e7a e pot\u00eancia com volume m\u00ednimo. Resumindo: o treinamento com s\u00e9rie \u00fanica \u00e9 eficaz. \u00c9 \u00f3timo para pais que trabalham ou para qualquer pessoa sem motiva\u00e7\u00e3o para ir \u00e0 academia por mais de uma hora. Tamb\u00e9m \u00e9\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":12002,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/02\/11\/rotina-de-alongamento-de-muay-thai-pdf\/","url_meta":{"origin":3035,"position":2},"title":"Muay Thai Stretching routine .pdf [Joe Rogan]","author":"Dave","date":"Fevereiro 11, 2021","format":false,"excerpt":"Rotina di\u00e1ria de alongamento para Muay Thai. Ali\u00e1s, se voc\u00ea quer poder se alongar e chutar quando quiser, as cal\u00e7as Stretch Jeans do Joe Rogan s\u00e3o da Barbell. O PDF pode ser baixado perto do final da p\u00e1gina... Para desenvolver flexibilidade din\u00e2mica, voc\u00ea precisar\u00e1 se alongar dinamicamente com alongamentos bal\u00edsticos, como...","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":11974,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/02\/07\/rotina-de-flexibilidade-de-mma\/","url_meta":{"origin":3035,"position":3},"title":"Rotina de Flexibilidade para MMA","author":"Dave","date":"Fevereiro 7, 2021","format":false,"excerpt":"Embora as restri\u00e7\u00f5es de isolamento ainda estejam em vigor, isso n\u00e3o significa que seu treino precise parar! Agora, talvez mais do que nunca, \u00e9 fundamental que voc\u00ea continue treinando para aprimorar suas habilidades em MMA. Dessa forma, quando as restri\u00e7\u00f5es forem flexibilizadas, voc\u00ea estar\u00e1 mais do que apto a competir.","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/squat.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":3300,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/28\/treino-funcional-de-peito\/","url_meta":{"origin":3035,"position":4},"title":"Treino Funcional de Peito \u22c5 2023 .pdf inclu\u00eddo \u2714","author":"Dave","date":"Dezembro 28, 2015","format":false,"excerpt":"Treino Funcional de Peito - Desenvolva Pot\u00eancia Explosiva \ud83d\udd25 com Este Treino de Peito! Exerc\u00edcios funcionais para o peito s\u00e3o um tanto contradit\u00f3rios. Para que um exerc\u00edcio seja funcional, ele deve utilizar o corpo todo, em vez de isolar o peito, em uma posi\u00e7\u00e3o deitada ou sentada. Para um treino de peito para boxe,\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"BOSU Plyometric Press ups","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":4264,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/04\/12\/condicionamento-de-forca-para-boxe\/","url_meta":{"origin":3035,"position":5},"title":"Strength &amp; Conditioning for Boxing \u00b7 pdf \u00b7 [2026] \u00b7 Updated Weekly","author":"Dave","date":"Abril 12, 2016","format":false,"excerpt":"Programa de For\u00e7a e Condicionamento F\u00edsico para Boxe (PDF) \u00daltima atualiza\u00e7\u00e3o: 31 de dezembro de 2025 Escrito pelo Cientista do Esporte Drew Griffiths (BSc, MSc) O boxe \u00e9 um esporte incr\u00edvel e meus parab\u00e9ns a todos que t\u00eam a coragem de subir ao ringue e competir - h\u00e1 muitos f\u00e3s de sof\u00e1 que s\u00f3 d\u00e3o palpite. Poss\u00edvel exce\u00e7\u00e3o -\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\/2023\/01\/image-9.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/01\/image-9.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/01\/image-9.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/01\/image-9.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/3035","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=3035"}],"version-history":[{"count":1,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/3035\/revisions"}],"predecessor-version":[{"id":3036,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/3035\/revisions\/3036"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=3035"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=3035"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=3035"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}