{"id":5319,"date":"2016-07-08T16:06:22","date_gmt":"2016-07-08T16:06:22","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=5319"},"modified":"2016-07-13T08:48:09","modified_gmt":"2016-07-13T08:48:09","slug":"exercicios-em-casa-com-as-criancas","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/07\/08\/exercicios-em-casa-com-as-criancas\/","title":{"rendered":"Exerc\u00edcios em casa com as crian\u00e7as"},"content":{"rendered":"<p><span style=\"color:#ff0000;\">Aviso \u2013 Pratique exerc\u00edcios por sua conta e risco.<\/span><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5324\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/07\/08\/exercicios-em-casa-com-as-criancas\/gif\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?fit=320%2C180&amp;ssl=1\" data-orig-size=\"320,180\" 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=\"gif\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?fit=320%2C180&amp;ssl=1\" class=\"alignnone size-full wp-image-5324\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?resize=320%2C180&#038;ssl=1\" alt=\"gif\" width=\"320\" height=\"180\" \/><\/p>\n<p>Se voc\u00ea ama e praticamente vive para o fitness, Jiu-Jitsu e\/ou MMA, ent\u00e3o ter filhos geralmente representa um obst\u00e1culo para o seu treinamento.<\/p>\n<p>Suas prioridades <em>deve<\/em> A mudan\u00e7a \u00e9 t\u00e3o grande que, depois de cumprir todos os seus deveres paternos e conjugais \u2014 que hoje em dia incluem cozinhar, limpar e lavar a lou\u00e7a \u2014, s\u00f3 ent\u00e3o voc\u00ea ter\u00e1 tempo para treinar. Resumindo: voc\u00ea quase n\u00e3o ter\u00e1 tempo.<\/p>\n<p>O espa\u00e7o logo se torna um bem precioso. Eu costumava ter uma esp\u00e9cie de academia improvisada no quarto de h\u00f3spedes, mas agora ele virou um quarto de beb\u00ea. Que pena.<\/p>\n<p>&nbsp;<\/p>\n<p>Mas n\u00e3o se preocupe, existe uma solu\u00e7\u00e3o: fa\u00e7a exerc\u00edcios com as crian\u00e7as, em casa.<\/p>\n<h2><strong>\u2018Equipamentos de seguran\u00e7a<\/strong><\/h2>\n<p>Sua esposa\/namorada n\u00e3o vai deixar voc\u00ea malhar com as crian\u00e7as de novo se voc\u00ea acabar destruindo tudo, arruinando a sala e\/ou machucando a crian\u00e7a. Ent\u00e3o, aqui v\u00e3o algumas dicas para tornar seu treino o mais seguro poss\u00edvel, mesmo que voc\u00ea n\u00e3o consiga evitar acidentes.<\/p>\n<ul>\n<li><a href=\"http:\/\/www.plumbs.co.uk\/loose-covers\/\">Prumos <\/a>Capas para m\u00f3veis (Costumo usar o sof\u00e1 como base para exerc\u00edcios de ponte de gl\u00fateos e agachamentos divididos)<\/li>\n<li><a href=\"https:\/\/www.amazon.co.uk\/Safety-Edge-Corner-Guards-Baby\/b?ie=UTF8&amp;node=60569031\">Protetores\/acolchoamento de espuma para cantos de mesas<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.co.uk\/Babydan-Anti-Tip-TV-Strap\/dp\/B00442IDEK\">Cintas anti-queda para m\u00f3veis e TVs<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Equipamento de treinamento<\/strong><\/h2>\n<p>Alguns equipamentos de treino ideais para uso dom\u00e9stico incluem:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.amazon.co.uk\/MiraFit-Large-Folding-Exercise-Gymnastics\/dp\/B00QVKS8J8\/ref=sr_1_2?s=sports&amp;ie=UTF8&amp;qid=1467991803&amp;sr=1-2&amp;keywords=folding+gymnastic+mat\">Um tapete dobr\u00e1vel<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.co.uk\/Fitness-Mad-Resistance-Tube-Guide-Strong\/dp\/B002DSCHE4\/ref=sr_1_5?s=fitness&amp;ie=UTF8&amp;qid=1467991829&amp;sr=1-5\">Faixas de resist\u00eancia<\/a><\/li>\n<li><a href=\"http:\/\/www.decathlon.co.uk\/swimming-float-noodles-id_8216134.html?pup=r&amp;gclid=CLjy3eeX5M0CFTMo0wodmGgP1g\">Macarr\u00e3o de piscina (cortado ao meio) para uso externo ou na garagem.<\/a><\/li>\n<li><a href=\"http:\/\/www.argos.co.uk\/static\/Product\/partNumber\/9032653.htm?CMPID=GS001&amp;_$ja=tsid:59156|cid:189949525|agid:18091974685|tid:pla-96720452125|crid:77627774485|nw:g|rnd:3761410626112741849|dvc:c|adp:1o2&amp;gclid=CJnMqfWX5M0CFYu6GwodiLkL3w\">Barra fixa para flex\u00f5es na moldura da porta<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.co.uk\/Viavito-Anti-Burst-Swiss-Ball-Pump\/dp\/B01D3U5TM2\/ref=sr_1_20?s=fitness&amp;ie=UTF8&amp;qid=1467992017&amp;sr=1-20\">Bola de estabilidade<\/a><\/li>\n<li>Se voc\u00ea estiver treinando sozinho \u2013 <a href=\"http:\/\/www.powerhouse-fitness.co.uk\/weights\/kettlebells\/\">kettlebell<\/a>(s) \u2013 tenha cuidado para n\u00e3o os atirar contra a TV ou uma crian\u00e7a. Use-os apenas se tiver bastante espa\u00e7o!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Alguns \u00f3timos exerc\u00edcios com o peso do corpo<\/strong><\/h2>\n<ul>\n<li>Flex\u00f5es hindus<\/li>\n<li>Flex\u00f5es na pris\u00e3o<\/li>\n<li>Flex\u00f5es de Superman<\/li>\n<li>Agachamentos com uma perna s\u00f3 (complicado, tenha cuidado)<\/li>\n<li>agachamentos b\u00falgaros<\/li>\n<li>Agachamentos com salto (em uma superf\u00edcie macia, se poss\u00edvel)<\/li>\n<li>Flex\u00f5es normais, com os p\u00e9s elevados no sof\u00e1 para maior resist\u00eancia.<\/li>\n<li>flex\u00f5es de bra\u00e7o em parada de m\u00e3os<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Alguns princ\u00edpios de treino para \u00f3timos exerc\u00edcios em casa<\/strong><\/h2>\n<ul>\n<li><strong>Intervalos Tabata<\/strong> \u2013 S\u00e9ries de 20 segundos de trabalho de intensidade m\u00e1xima, com 10 segundos de descanso entre elas. Um intervalo Tabata dura um total de 4 minutos.<\/li>\n<\/ul>\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\/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<ul>\n<li><strong>Ritmo 2-4-2 para repeti\u00e7\u00f5es<\/strong> \u2013 &#039;tens\u00e3o constante&#039;. Por exemplo, ao fazer uma flex\u00e3o de bra\u00e7o, fa\u00e7a uma pausa de 2 segundos na posi\u00e7\u00e3o mais baixa (de forma que voc\u00ea fique a poucos cent\u00edmetros do ch\u00e3o), leve 4 segundos para se impulsionar para cima e fa\u00e7a outra pausa de 2 segundos na posi\u00e7\u00e3o mais alta.<\/li>\n<\/ul>\n<p>N\u00e3o estenda completamente os bra\u00e7os; em vez disso, complete apenas de 90 a 95\u00b0 do movimento, de forma que voc\u00ea se mantenha na posi\u00e7\u00e3o mais alta durante a pausa de 2 segundos, usando os m\u00fasculos em vez das articula\u00e7\u00f5es.<\/p>\n<ul>\n<li><strong>pliometria<\/strong> Voc\u00ea pode usar a pliometria para estimular as fibras musculares de contra\u00e7\u00e3o r\u00e1pida e a pot\u00eancia espec\u00edfica para o esporte. No entanto, tome cuidado para n\u00e3o se lesionar, aque\u00e7a-se e experimente uma ou duas s\u00e9ries para come\u00e7ar, avaliando se o alto impacto vale a pena.<\/li>\n<li><strong>N\u00e3o \u00e9 necess\u00e1rio ajustar o volume. <\/strong>\u2013 para ganhar massa muscular ou definitivamente n\u00e3o para mant\u00ea-la. Duas s\u00e9ries, ou at\u00e9 mesmo <a href=\"http:\/\/breakingmuscle.com\/strength-conditioning\/save-time-and-get-stronger-with-single-set-training\">um<\/a> \u00c9 suficiente, desde que a intensidade seja alta. Considere fazer alguns exerc\u00edcios de contra\u00e7\u00e3o muscular exc\u00eantrica, alguns explosivos e outros superlentos (2-4-2). Isso \u00e9 muito mais eficiente do que fazer muito levantamento de peso pesado, lento e repetitivo ou exerc\u00edcios aer\u00f3bicos.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Alguns \u00f3timos treinos de 30 minutos<\/strong><\/h2>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Treino 1<\/strong><\/p>\n<ul>\n<li>Intervalo Tabata de agachamentos com o peso do corpo<\/li>\n<li>2 s\u00e9ries de flex\u00f5es de bra\u00e7o na barra fixa (use uma cadeira se for muito dif\u00edcil) \u2013 8 a 12 repeti\u00e7\u00f5es<\/li>\n<li>2 s\u00e9ries de flex\u00f5es hindus (ritmo 2-4-2) \u2013 repeti\u00e7\u00f5es m\u00e1ximas<\/li>\n<li>2 s\u00e9ries de rosca b\u00edceps com el\u00e1stico ou kettlebell \u2013 8 a 15 repeti\u00e7\u00f5es<\/li>\n<li>2 s\u00e9ries de flex\u00f5es superman (ritmo 2-4-2) \u2013 repeti\u00e7\u00f5es m\u00e1ximas<\/li>\n<li>1 s\u00e9rie de flex\u00f5es pliom\u00e9tricas com palmas<\/li>\n<li>Cachorro olhando para baixo \u2013 postura est\u00e1tica com um bra\u00e7o, se poss\u00edvel.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Treino 2<\/strong><\/p>\n<ul>\n<li>agachamentos intervalados Tabata<\/li>\n<li>2 s\u00e9ries de flex\u00f5es de bra\u00e7o em parada de m\u00e3os (avan\u00e7ado) ou desenvolvimento de ombros sentado com el\u00e1sticos \u2013 8 a 12 repeti\u00e7\u00f5es<\/li>\n<li>2 s\u00e9ries de agachamentos b\u00falgaros \u2013 8 a 12 repeti\u00e7\u00f5es em cada perna<\/li>\n<li>Abdominais em supers\u00e9rie com eleva\u00e7\u00f5es dorsais \u2013 20 repeti\u00e7\u00f5es de cada exerc\u00edcio. Complete 2 s\u00e9ries de cada exerc\u00edcio. Sem descanso entre as s\u00e9ries.<\/li>\n<li>2 s\u00e9ries de rosca b\u00edceps \u2013 8 a 12 repeti\u00e7\u00f5es em cada bra\u00e7o<\/li>\n<li>2 s\u00e9ries de burpees \u2013 25 repeti\u00e7\u00f5es<\/li>\n<li>2 s\u00e9ries de flex\u00f5es hindus \u2013 repeti\u00e7\u00f5es m\u00e1ximas<\/li>\n<\/ul>\n<p>&nbsp;<\/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\/CRbEQrHqnJg?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>&nbsp;<\/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\/8P_MwxvLilw?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>Alguns exerc\u00edcios que voc\u00ea pode fazer com as crian\u00e7as.<\/p>\n<p>Obviamente<span style=\"color:#ff0000;\"> Tenha MUITO cuidado com estes<\/span><\/p>\n<ul>\n<li>Agachamentos \u2013 com os bra\u00e7os estendidos \u00e0 frente ou apoiados nas costas.<\/li>\n<li>Cabo de guerra \u2013 um bra\u00e7o contra dois \u2013 fa\u00e7a isso no jardim!<\/li>\n<li>Flex\u00f5es com a crian\u00e7a nas costas<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Yoga tamb\u00e9m \u00e9 \u00f3timo para fazer com as crian\u00e7as. Eu teria cuidado com alguns exerc\u00edcios que exigem hiperextens\u00e3o da coluna, como a postura do cachorro olhando para cima.<\/p>\n<p>Para treinos espec\u00edficos de MMA, os grandes colchonetes de gin\u00e1stica dobr\u00e1veis s\u00e3o \u00f3timos. De prefer\u00eancia, para usar na garagem. Voc\u00ea pode treinar sozinho, praticando t\u00e9cnicas e movimentos como quedas de duas pernas.<\/p>","protected":false},"excerpt":{"rendered":"<p>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 duties \u2013 which nowadays includes, [&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":[5189,1],"tags":[23079528,1006278,3374,34941026,5309,8843554],"class_list":["post-5319","post","type-post","status-publish","format-standard","hentry","category-fitness","category-uncategorized","tag-bjjlifestyle","tag-home-workouts","tag-kids","tag-mma-2","tag-parenting","tag-training-at-home"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Home Workouts with the Kids - 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\/07\/08\/exercicios-em-casa-com-as-criancas\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Home Workouts with the Kids - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"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. 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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":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/5319","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=5319"}],"version-history":[{"count":14,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/5319\/revisions"}],"predecessor-version":[{"id":5370,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/5319\/revisions\/5370"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=5319"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=5319"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=5319"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}