{"id":3284,"date":"2015-12-04T21:34:05","date_gmt":"2015-12-04T21:34:05","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=3284"},"modified":"2023-05-23T13:43:29","modified_gmt":"2023-05-23T13:43:29","slug":"treino-funcional-de-costas-e-biceps","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/04\/treino-funcional-de-costas-e-biceps\/","title":{"rendered":"Functional Back and Bicep Workout [2023]"},"content":{"rendered":"<p>Depois de saber que a Zoella (desculpe se escrevi errado) recebeu um milh\u00e3o de d\u00f3lares ou algo assim para ir \u00e0 Disney World, pensei em voltar a publicar v\u00eddeos.<\/p>\n<p>Aqui est\u00e1 meu treino de costas e b\u00edceps:<\/p>\n<p><strong>Escalada em corda \u2013 \u00f3tima para fortalecer as m\u00e3os e o core.<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/eA7hMSiqGyg?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><\/p>\n<p><strong>Remada unilateral \u2013 Drop Set \u2013 tamb\u00e9m excelente para fortalecer a pegada.<br \/>\n<\/strong>Eu uso o peso mais leve de forma explosiva \u2013 embora repeti\u00e7\u00f5es lentas e controladas sejam melhores para o crescimento muscular, eu n\u00e3o quero m\u00fasculos de resposta lenta.<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/QxUnpRlsu8s?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><\/p>\n<p><strong>\u2018&#039;Clinch Curls&#039; \u2013 supostamente uma simula\u00e7\u00e3o do clinch tailand\u00eas. Um bom exerc\u00edcio para usar os m\u00fasculos das costas em vez dos b\u00edceps para manter a posi\u00e7\u00e3o de clinch.<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Z2BKN4JW0LU?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><\/p>\n<p><strong>Rosca direta com el\u00e1stico \u2013 Simula\u00e7\u00e3o de guilhotina em p\u00e9<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/LionD6W6YL4?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><\/p>\n<p><strong>Barra fixa exc\u00eantrica \u2013 A for\u00e7a exc\u00eantrica \u00e9 \u00f3tima para grappling e hipertrofia (ganhos musculares).<\/strong><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/RvF1cvXgKbU?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><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Arremessos com bola medicinal \u2013 \u00d3timos para exerc\u00edcios explosivos de quadril \u2013 necess\u00e1rios para chutes, pontes, etc.<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/d9q0JZI_xLA?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><\/p>\n<p>&nbsp;<\/p>\n<p>Vou pedir uma c\u00e2mera HD para o Papai Noel.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>After hearing that Zoella (sorry if I&#8217;ve spelt that wrong) got paid a million dollars or something to go to Disney World, I thought I&#8217;d start uploading videos again. Here is my back and bicep workout: Rope Climb &#8211; great for grip strength and core One Arm Row &#8211; Drop Set &#8211; also great for [&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":[12504],"tags":[627444,784152950,188921,34941026,943],"class_list":["post-3284","post","type-post","status-publish","format-standard","hentry","category-mma","tag-biceps","tag-bodybuilding","tag-functional","tag-mma-2","tag-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Functional Back and Bicep Workout [2023] - 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\/12\/04\/treino-funcional-de-costas-e-biceps\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Functional Back and Bicep Workout [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"After hearing that Zoella (sorry if I&#8217;ve spelt that wrong) got paid a million dollars or something to go to Disney World, I thought I&#8217;d start uploading videos again. 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Here is my back and bicep workout: Rope Climb &#8211; great for grip strength and core One Arm Row &#8211; Drop Set &#8211; also great for [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/04\/treino-funcional-de-costas-e-biceps\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-12-04T21:34:05+00:00","article_modified_time":"2023-05-23T13:43:29+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\/2015\/12\/04\/functional-back-and-bicep-workout\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Functional Back and Bicep Workout [2023]","datePublished":"2015-12-04T21:34:05+00:00","dateModified":"2023-05-23T13:43:29+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/"},"wordCount":193,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["biceps","Bodybuilding","functional","mma","training"],"articleSection":["MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/","url":"https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/","name":"Functional Back and Bicep Workout [2023] - Fitness &amp; 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Esta \u00e9 uma cr\u00edtica a mim mesmo e a mais ningu\u00e9m. 1. M\u00fasculos r\u00edgidos. N\u00e3o sei a explica\u00e7\u00e3o cient\u00edfica exata para isso, mas imagino que, quanto maiores os m\u00fasculos, menos espa\u00e7o eles t\u00eam para se movimentar\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"Daniel COrmier funny food","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13800,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/27\/para-fortalecer-os-musculos-dos-bracos-experimente-o-melhor-exercicio-com-kettlebell-para-os-bracos\/","url_meta":{"origin":3284,"position":1},"title":"Fortale\u00e7a os m\u00fasculos dos bra\u00e7os: Os melhores exerc\u00edcios com kettlebell para os bra\u00e7os que voc\u00ea deve experimentar.","author":"Dave","date":"Outubro 27, 2022","format":false,"excerpt":"Photo from Club16 Trevor Linden Fitness When it comes to building arm muscles, there are several workouts you can try out to increase the size. You can try weight lifting and other exercises, but when you have limited access to gym equipment or prefer to work out at home, there\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\/10\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":9961,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/04\/10\/como-tratar-a-dor-no-cotovelo-do-golfista-dentro-do-cotovelo\/","url_meta":{"origin":3284,"position":2},"title":"Pistola de massagem e cotovelo de golfista (dor na parte interna do cotovelo)","author":"Dave","date":"Abril 10, 2019","format":false,"excerpt":"A epicondilite medial, tamb\u00e9m conhecida como cotovelo de golfista, \u00e9 muito comum entre trabalhadores da constru\u00e7\u00e3o civil, praticantes de luta agarrada e lutadores de MMA. Geralmente \u00e9 causada pelo uso excessivo dos m\u00fasculos flexores da m\u00e3o, que se contraem sempre que voc\u00ea segura algo. Esse uso excessivo pode levar \u00e0 inflama\u00e7\u00e3o e tendinite. Voc\u00ea deve procurar\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/04\/wristextensors.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":5319,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/07\/08\/exercicios-em-casa-com-as-criancas\/","url_meta":{"origin":3284,"position":3},"title":"Exerc\u00edcios em casa com as crian\u00e7as","author":"Dave","date":"Julho 8, 2016","format":false,"excerpt":"Aviso \u2013 Pratique exerc\u00edcios por sua conta e risco. Se voc\u00ea ama e praticamente vive para o fitness, Jiu-Jitsu e\/ou MMA, ter filhos muitas vezes se torna um obst\u00e1culo para o seu treinamento. Suas prioridades devem mudar, para que, depois de cumprir todas as suas responsabilidades como pai e marido\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"gif","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":9515,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/07\/treino-de-conor-mcgregor\/","url_meta":{"origin":3284,"position":4},"title":"Treino de Conor McGregor (Obtenha vantagem competitiva)","author":"Dave","date":"Outubro 7, 2018","format":false,"excerpt":"\u00a0 Ame-o ou odeie-o, Conor McGregor \u00e9 um grande lutador e seu f\u00edsico condiz com sua capacidade atl\u00e9tica. Nem todos querem ser lutadores de MMA, no entanto; \u00e9 preciso muito trabalho duro, dedica\u00e7\u00e3o e dor, e seu corpo n\u00e3o lhe agradecer\u00e1 por todas as les\u00f5es que voc\u00ea inevitavelmente sofrer\u00e1\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\/10\/conorlegs.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":8759,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/01\/08\/treino-caseiro-para-o-corpo-de-pai\/","url_meta":{"origin":3284,"position":5},"title":"Treino em casa para manter o corpo definido (tipo &quot;papai de barriga&quot;)","author":"Dave","date":"Janeiro 8, 2018","format":false,"excerpt":"I've noticed that people don't listen etc unless you're ripped\/lean etc. so anyway - I popped my topless cherry with this 5 minute workout: https:\/\/youtu.be\/QogMvXYaDc4 Dad Bod Back, Traps & Biceps Workout Location is variable but for effect I've chosen the nursery Equipment Door Frame Chin-Up bar - Amazon link\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"CBT Book . 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