{"id":4137,"date":"2016-03-31T19:06:58","date_gmt":"2016-03-31T19:06:58","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=4137"},"modified":"2016-03-31T19:09:21","modified_gmt":"2016-03-31T19:09:21","slug":"exercicios-com-o-peso-do-corpo-3","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/03\/31\/exercicios-com-o-peso-do-corpo-3\/","title":{"rendered":"Treinos com o peso do corpo"},"content":{"rendered":"<p>Um amigo do trabalho me pediu para criar um treino com o peso do corpo para ele, ent\u00e3o pensei em fazer um post no blog sobre isso:<\/p>\n<h3><strong>Sess\u00e3o 1<\/strong><\/h3>\n<p><span style=\"text-decoration:underline;\">Intervalo Tabata<\/span> \u2013<br \/>\nCorridas curtas (se estiver ao ar livre) ou agachamentos (se estiver em ambiente fechado).<br \/>\nUse um cron\u00f4metro de intervalos Tabata ou assista a este v\u00eddeo:<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\/oo4sKMQReCE?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>Os intervalos Tabata consistem em 20 segundos de esfor\u00e7o m\u00e1ximo, seguidos por 10 segundos de descanso.<br \/>\nEste processo se repete 8 vezes at\u00e9 que o cron\u00f4metro pare em 4 minutos.<\/p>\n<p><span style=\"text-decoration:underline;\">Afundos multidirecionais*\u00a0<\/span>Complete 2 s\u00e9ries de 10 repeti\u00e7\u00f5es (5 repeti\u00e7\u00f5es em cada perna)<span style=\"text-decoration:underline;\"><br \/>\n<\/span>\u00d3timo para esportes como MMA, t\u00eanis e futebol, nos quais voc\u00ea precisa se movimentar com explos\u00e3o para frente ou para os lados a partir de diferentes posi\u00e7\u00f5es.<\/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\/AHRsoA-NJME?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><span style=\"text-decoration:underline;\">Flex\u00f5es do Homem-Aranha<\/span> 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<br \/>\n<img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"4155\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/03\/31\/exercicios-com-o-peso-do-corpo-3\/spidermanpressups\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg?fit=300%2C300&amp;ssl=1\" data-orig-size=\"300,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"spidermanpressups\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg?fit=300%2C300&amp;ssl=1\" class=\"alignnone size-full wp-image-4155\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg?resize=300%2C300&#038;ssl=1\" alt=\"flex\u00f5es do homem-aranha\" width=\"300\" height=\"300\" \/><br \/>\n<a href=\"http:\/\/www.leanitup.com\">Fonte da imagem<\/a><br \/>\n<span style=\"text-decoration:underline;\">Flex\u00f5es<br \/>\n<\/span><span style=\"line-height:1.7;\">2 s\u00e9ries de repeti\u00e7\u00f5es m\u00e1ximas em 1 minuto. Descanse 1 minuto entre as s\u00e9ries.<\/span><\/p>\n<p><span style=\"text-decoration:underline;\">Prancha<\/span><br \/>\nDura\u00e7\u00e3o m\u00e1xima de espera<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Sess\u00e3o 2<br \/>\n<\/strong><\/h3>\n<p><span style=\"text-decoration:underline;\">Intervalo Tabata<strong><br \/>\n<\/strong><\/span>Corridas curtas ou burpees<\/p>\n<p><span style=\"text-decoration:underline;\">Afundo com rota\u00e7\u00e3o\/tor\u00e7\u00e3o de madeira <\/span>2 s\u00e9ries de 20 repeti\u00e7\u00f5es (10 de cada lado)<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"4170\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/03\/31\/exercicios-com-o-peso-do-corpo-3\/reverse-lunge-twist-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?fit=1088%2C768&amp;ssl=1\" data-orig-size=\"1088,768\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;Copyright: PopSugar Studios&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Reverse-Lunge-Twist (1)\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?fit=1024%2C723&amp;ssl=1\" class=\"alignnone size-full wp-image-4170\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=1088%2C768&#038;ssl=1\" alt=\"Afundo reverso com tor\u00e7\u00e3o (1).jpg\" width=\"1088\" height=\"768\" \/><a href=\"http:\/\/www.popsugar.com\">Fonte da imagem<\/a><\/p>\n<p><span style=\"text-decoration:underline;\">Sa\u00eddas de prancha<\/span> \u2013 cont\u00ednuo por 1 minuto (aumentando gradualmente at\u00e9 2 minutos)<\/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\/wG19V-WOGCA?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;start=47&#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><span style=\"text-decoration:underline;\">Saltos de 180 graus <\/span>\u00a02 s\u00e9ries de 20 repeti\u00e7\u00f5es*<span style=\"text-decoration:underline;\"><br \/>\n<\/span><a href=\"https:\/\/youtu.be\/uIXtUP1quOg\" rel=\"nofollow\">https:\/\/youtu.be\/uIXtUP1quOg<\/a><span style=\"text-decoration:underline;\"><br \/>\n<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration:underline;\">flex\u00f5es de queixo<\/span> \u2013 2 s\u00e9ries de repeti\u00e7\u00f5es m\u00e1ximas<br \/>\n(Exerc\u00edcios para as costas geralmente exigem equipamentos. S\u00e3o importantes para prevenir desequil\u00edbrios musculares.)<\/p>\n<p>&nbsp;<\/p>\n<p>*Exerc\u00edcios explosivos t\u00eam maior probabilidade de causar les\u00f5es e devem ser realizados com cautela e em volume limitado inicialmente. Eles tamb\u00e9m podem causar enrijecimento muscular, portanto, se poss\u00edvel, utilize o rolo de espuma ap\u00f3s o exerc\u00edcio.<\/p>\n<p>Realize treinos cardiovasculares de intensidade constante ou treinos no estilo fartlek em dias separados.<\/p>","protected":false},"excerpt":{"rendered":"<p>A friend in work has asked me to design him a bodyweight workout, so I thought I may as well make it into a blog post: Session 1 Tabata Interval &#8211; Sprints (if outside) or Squats if inside Use a tabata interval timer, or this video: Tabata intervals involve 20 seconds of maximum effort, followed [&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":"","_crdt_document":"","_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":[178,12504,1],"tags":[8638574],"class_list":["post-4137","post","type-post","status-publish","format-standard","hentry","category-books","category-mma","category-uncategorized","tag-bodyweight-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bodyweight workouts - 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\/2016\/03\/31\/exercicios-com-o-peso-do-corpo-3\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodyweight workouts - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"A friend in work has asked me to design him a bodyweight workout, so I thought I may as well make it into a blog post: Session 1 Tabata Interval &#8211; Sprints (if outside) or Squats if inside Use a tabata interval timer, or this video: Tabata intervals involve 20 seconds of maximum effort, followed [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/03\/31\/exercicios-com-o-peso-do-corpo-3\/\" \/>\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=\"2016-03-31T19:06:58+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-03-31T19:09:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg\" \/>\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":"Treinos com o peso do corpo - 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\/2016\/03\/31\/exercicios-com-o-peso-do-corpo-3\/","og_locale":"pt_PT","og_type":"article","og_title":"Bodyweight workouts - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"A friend in work has asked me to design him a bodyweight workout, so I thought I may as well make it into a blog post: Session 1 Tabata Interval &#8211; Sprints (if outside) or Squats if inside Use a tabata interval timer, or this video: Tabata intervals involve 20 seconds of maximum effort, followed [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/03\/31\/exercicios-com-o-peso-do-corpo-3\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2016-03-31T19:06:58+00:00","article_modified_time":"2016-03-31T19:09:21+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg","type":"","width":"","height":""}],"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\/2016\/03\/31\/bodyweight-workouts\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/03\/31\/bodyweight-workouts\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Bodyweight workouts","datePublished":"2016-03-31T19:06:58+00:00","dateModified":"2016-03-31T19:09:21+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/03\/31\/bodyweight-workouts\/"},"wordCount":249,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/03\/31\/bodyweight-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg","keywords":["bodyweight workout"],"articleSection":["Books","MMA","Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2016\/03\/31\/bodyweight-workouts\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2016\/03\/31\/bodyweight-workouts\/","url":"https:\/\/blackbeltwhitehat.com\/2016\/03\/31\/bodyweight-workouts\/","name":"Treinos com o peso do corpo - Blog de Fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/03\/31\/bodyweight-workouts\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/03\/31\/bodyweight-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg","datePublished":"2016-03-31T19:06:58+00:00","dateModified":"2016-03-31T19:09:21+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/03\/31\/bodyweight-workouts\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2016\/03\/31\/bodyweight-workouts\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/2016\/03\/31\/bodyweight-workouts\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2016\/03\/31\/bodyweight-workouts\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Bodyweight workouts"}]},{"@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-14J","jetpack-related-posts":[{"id":11366,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/01\/24\/programas-de-treino-semanais-em-pdf\/","url_meta":{"origin":4137,"position":0},"title":"Programas de treino uma vez por semana em PDF","author":"Dave","date":"Janeiro 24, 2020","format":false,"excerpt":"If you are a busy parent and also busy at work most of the day, it can be difficult to get to the gym 3 or 4 times a week like back in the day. It's important to remember that the benefit of one workout per week is massive, compared\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":5319,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/07\/08\/exercicios-em-casa-com-as-criancas\/","url_meta":{"origin":4137,"position":1},"title":"Exerc\u00edcios em casa com as crian\u00e7as","author":"Dave","date":"Julho 8, 2016","format":false,"excerpt":"Disclaimer \u2013 Exercise at your own risk If you love and pretty much live for fitness, Jiu Jitsu and\/or MMA, then having kids is often a bit of a bottleneck in your training. Your priorities should change, so that after you have carried out all of your fatherly, and husbandly\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":12961,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/03\/18\/6-semanas-de-treinamento-de-boxe-pf\/","url_meta":{"origin":4137,"position":2},"title":"6 Weeks Boxing Training .pdf  [2026]","author":"Dave","date":"Mar\u00e7o 18, 2022","format":false,"excerpt":"6 weeks isn't enough time to get to an elite level but let's say you've signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you'll need a plan and a program, or programme if you're British. You can\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"jab parry","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":6368,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/01\/26\/infografico-de-fitness\/","url_meta":{"origin":4137,"position":3},"title":"Infogr\u00e1fico de fitness","author":"Dave","date":"Janeiro 26, 2017","format":false,"excerpt":"A fitness infographic from Monster Supplements - I actually created this when I was working for a marketing agency and doing a campaign for them. \u00a0 \u00a0 4\u00a0minutes of Exercise can\u00a0Produce Significant Benefits I'd also like to add - for those put off exercise due to time, that you don't\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"fitness infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":4186,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/04\/04\/programa-de-treinamento-funcional-para-iniciantes\/","url_meta":{"origin":4137,"position":4},"title":"Programa de Treinamento Funcional para Iniciantes","author":"Dave","date":"Abril 4, 2016","format":false,"excerpt":"or 'program' if you're American... \u00a0 Day 1 Tabata Interval - Dumbbell Squats (or bodyweight squats) Try and do jumping squats for the last 5 reps Bench Press \/ Push Ups - 2 sets of 8-12 reps Bench Press \/ Push Ups - 2 sets of explosive bench press, but\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\/sTpmLJVChNc\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":15415,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/08\/11\/como-posso-arranjar-tempo-para-fazer-exercicio-quando-tenho-uma-crianca-pequena\/","url_meta":{"origin":4137,"position":5},"title":"Como arranjar tempo para fazer exerc\u00edcio f\u00edsico quando se tem uma crian\u00e7a pequena?","author":"Dave","date":"Agosto 11, 2024","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=d_kzsrBY0Ik Ah, great question! Here are my tips: Invest in some 1kg ankle and wrist weights You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the\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\/2024\/08\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/4137","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=4137"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/4137\/revisions"}],"predecessor-version":[{"id":4184,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/4137\/revisions\/4184"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=4137"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=4137"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=4137"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}