{"id":8695,"date":"2017-11-27T14:21:15","date_gmt":"2017-11-27T14:21:15","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8695"},"modified":"2017-11-27T16:23:01","modified_gmt":"2017-11-27T16:23:01","slug":"mma-para-iniciantes","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/27\/mma-para-iniciantes\/","title":{"rendered":"MMA para Iniciantes"},"content":{"rendered":"<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8698\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/27\/mma-para-iniciantes\/mma_para_iniciantes\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/mma_forbeginners.png?fit=1500%2C500&amp;ssl=1\" data-orig-size=\"1500,500\" data-comments-opened=\"1\" data-image-title=\"mma_forbeginners\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/mma_forbeginners.png?fit=1024%2C341&amp;ssl=1\" class=\"alignnone size-full wp-image-8698\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/mma_forbeginners.png?resize=1500%2C500&#038;ssl=1\" alt=\"MMA para iniciantes\" width=\"1500\" height=\"500\" \/><\/p>\n<p>Este guia abordar\u00e1 os aspectos t\u00e9cnicos do MMA, em vez das regras, etc., para aqueles que desejam treinar, e n\u00e3o apenas assistir ao esporte.<\/p>\n<h2>Boxe<\/h2>\n<p>Antes de come\u00e7ar<\/p>\n<ul>\n<li>Adote uma postura lateral de boxe.<\/li>\n<li>Geralmente, o p\u00e9 dominante fica atr\u00e1s, ent\u00e3o a maioria das pessoas ter\u00e1 a perna esquerda \u00e0 frente.<\/li>\n<li>Fique na ponta dos p\u00e9s ou na planta dos p\u00e9s, n\u00e3o nos calcanhares.<\/li>\n<li>Pratique movimentos laterais sem cruzar os p\u00e9s.<\/li>\n<li>Impulsione-se com o p\u00e9 de tr\u00e1s para avan\u00e7ar, n\u00e3o junte os p\u00e9s.<\/li>\n<li>Mantenha a calma mesmo ao trocar socos.<\/li>\n<li>Comece os socos girando o p\u00e9 de tr\u00e1s para o cruzado.<\/li>\n<li>Ao desferir um gancho de esquerda com a perna esquerda \u00e0 frente, gire o calcanhar esquerdo no sentido hor\u00e1rio.<\/li>\n<\/ul>\n<p>T\u00e9cnicas a aprender:<\/p>\n<p><strong>Jab<\/strong> \u2013 Se voc\u00ea estiver com o p\u00e9 esquerdo \u00e0 frente, sua m\u00e3o esquerda desferir\u00e1 o jab.<\/p>\n<p>Geralmente \u00e9 um soco r\u00e1pido de &quot;sentir o terreno&quot; para avaliar a dist\u00e2ncia e preparar outros golpes ou manter o oponente \u00e0 dist\u00e2ncia.<\/p>\n<p>Golpes de jab mais potentes podem ser usados, mas geralmente s\u00e3o aplicados com modera\u00e7\u00e3o para evitar fadiga e avan\u00e7ar demais.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/26DSA5DRz0s?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=14&#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>Cruzar<\/strong><\/p>\n<p>Um soco direto de costas. Ou seja, com a m\u00e3o direita se voc\u00ea estiver em uma postura de ataque com a esquerda \u00e0 frente.<\/p>\n<p>\u00c9 importante que o p\u00e9 de tr\u00e1s esteja apoiado nos dedos, e n\u00e3o no calcanhar, para que voc\u00ea possa girar o calcanhar direito para fora\/no sentido anti-hor\u00e1rio.<\/p>\n<p><strong>Gancho<\/strong><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2326\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/tecnica\/analise-de-caca-ao-alvo\/tumblr_nc7xnxbucj1qaa8d1o1_500\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/03\/tumblr_nc7xnxbucj1qaa8d1o1_500.gif?fit=500%2C177&amp;ssl=1\" data-orig-size=\"500,177\" data-comments-opened=\"1\" data-image-title=\"tumblr_nc7xnxbUcj1qaa8d1o1_500\" data-image-description=\"&lt;p&gt;Mark Hunt KO gif&lt;\/p&gt;\" data-image-caption=\"&lt;p&gt;Uppercut or Hook?&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/03\/tumblr_nc7xnxbucj1qaa8d1o1_500.gif?fit=500%2C177&amp;ssl=1\" class=\"alignnone size-full wp-image-2326\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/03\/tumblr_nc7xnxbucj1qaa8d1o1_500.gif?resize=500%2C177&#038;ssl=1\" alt=\"Mark Hunt ROy Nelson KO Gif\" width=\"500\" height=\"177\" \/><\/p>\n<p>Gancho de direita \u2013 Incline-se ligeiramente para a direita, estenda o quadril e, em seguida, desferir o golpe com o punho. Mantenha o bra\u00e7o flexionado.<\/p>\n<p>Dica \u2013 muitas pessoas erram o uppercut e o gancho porque subestimam a dist\u00e2ncia \u2013 mire na garganta e voc\u00ea normalmente acertar\u00e1 o queixo. (Mas n\u00e3o acerte a garganta das pessoas, \u00e9 muito perigoso.)<\/p>\n<p><strong>Gancho<\/strong><\/p>\n<p>Mantenha o bra\u00e7o dobrado como se fosse abra\u00e7ar um carvalho com um s\u00f3 bra\u00e7o.<\/p>\n<p>Para o gancho de esquerda, gire primeiro o p\u00e9 esquerdo, depois o quadril, e ent\u00e3o lance a m\u00e3o com um movimento r\u00e1pido e relaxado. Endure\u00e7a os m\u00fasculos e complete o movimento no momento do impacto.<\/p>\n<p><strong>Combina\u00e7\u00f5es de boxe<\/strong><\/p>\n<p>Existem muitos <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/mma\/tecnica\/combinacoes-de-boxe\/\">combina\u00e7\u00f5es de boxe<\/a>, incluindo:<\/p>\n<p>Socos retos \u2013 geralmente desferidos \u00e0 dist\u00e2ncia:<\/p>\n<p>Jab, cruzado<\/p>\n<p>Jab, jab, cruzado<\/p>\n<p>Golpes em gancho \u2013 geralmente desferidos a partir de uma posi\u00e7\u00e3o de p\u00e9 a p\u00e9.<\/p>\n<p>Gancho de direita, gancho de esquerda, gancho de direita<\/p>\n<figure id=\"attachment_5529\" aria-describedby=\"caption-attachment-5529\" style=\"width: 480px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5529\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/tecnica\/combinacoes-de-boxe\/jabcrosshookuppercut\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/jabcrosshookuppercut.gif?fit=480%2C360&amp;ssl=1\" data-orig-size=\"480,360\" data-comments-opened=\"1\" data-image-title=\"jabcrosshookuppercut\" data-image-description=\"&lt;p&gt;jab, cross, hook, uppercut&lt;\/p&gt;\" data-image-caption=\"&lt;p&gt;jab, cross, hook, uppercut&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/jabcrosshookuppercut.gif?fit=480%2C360&amp;ssl=1\" class=\"alignnone size-full wp-image-5529\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/jabcrosshookuppercut.gif?resize=480%2C360&#038;ssl=1\" alt=\"jab, cruzado, gancho, uppercut\" width=\"480\" height=\"360\" \/><figcaption id=\"caption-attachment-5529\" class=\"wp-caption-text\">jab, cruzado, gancho, uppercut<\/figcaption><\/figure>\n<p><strong>Estilos de boxe<\/strong><\/p>\n<p>O boxe tem muitos estilos diferentes. Uma \u00f3tima dica para boxeadores mais baixos. <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/mma\/tecnica\/lutando-contra-um-oponente-mais-alto\/\">lutando contra caras mais altos<\/a>, A melhor estrat\u00e9gia \u00e9 manter a cabe\u00e7a fora do centro, movendo-a constantemente de um lado para o outro. Isso \u00e9 ainda mais perigoso no MMA, onde os chutes s\u00e3o permitidos. Voc\u00ea pode dificultar a execu\u00e7\u00e3o de chutes circulares movendo-se constantemente para frente... mas a\u00ed entram as quedas!<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/xpwzg35uiRQ?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<h2>Muay Thai<\/h2>\n<p>Os lutadores de Muay Thai adotam uma postura mais frontal, para evitar chutes na perna da frente e para que possam chutar mais rapidamente com a perna de tr\u00e1s.<\/p>\n<p>Clinch tailand\u00eas<\/p>\n<figure id=\"attachment_4625\" aria-describedby=\"caption-attachment-4625\" style=\"width: 460px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"4625\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/diretorio-de-tecnicas\/luta-livre\/clinch-tailandes\/thaiclinch\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/05\/thaiclinch.jpg?fit=460%2C319&amp;ssl=1\" data-orig-size=\"460,319\" data-comments-opened=\"1\" data-image-title=\"thaiClinch\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;http:\/\/www.global-training-report.com&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/05\/thaiclinch.jpg?fit=460%2C319&amp;ssl=1\" class=\"alignnone size-full wp-image-4625\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/05\/thaiclinch.jpg?resize=460%2C319&#038;ssl=1\" alt=\"clinch tailand\u00eas\" width=\"460\" height=\"319\" \/><figcaption id=\"caption-attachment-4625\" class=\"wp-caption-text\"><a href=\"http:\/\/www.global-training-report.com\" rel=\"nofollow\">http:\/\/www.global-training-report.com<\/a><\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p>Uma pegada muito poderosa \u2013 a pegada tailandesa \u00e9 frequentemente usada para preparar e desferir joelhadas na cabe\u00e7a e no corpo, ou at\u00e9 mesmo para iniciar quedas.<\/p>\n<p>Agarre o oponente pela parte superior da cabe\u00e7a (onde pode haver uma falha no couro cabeludo!) e, usando os m\u00fasculos das costas e os b\u00edceps, controle a cabe\u00e7a dele e puxe-a para baixo, em dire\u00e7\u00e3o ao joelho.<\/p>\n<p>Voc\u00ea tamb\u00e9m pode usar essa t\u00e9cnica para pux\u00e1-lo para baixo e aplicar um estrangulamento, ou pux\u00e1-lo para baixo e, enquanto ele resiste, solt\u00e1-lo e tentar uma queda \u2013 semelhante ao v\u00eddeo abaixo, que mostra uma posi\u00e7\u00e3o de clinch de luta livre em vez de um clinch tailand\u00eas.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/C1BP0C7I2QM?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>Chute girat\u00f3rio<\/strong><\/p>\n<p>Para obter mais informa\u00e7\u00f5es sobre <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/diretorio-de-tecnicas\/impressionante\/chute-giratorio\/\">Como fazer um chute girat\u00f3rio? Veja meu post espec\u00edfico no blog clicando aqui.<\/a><\/p>\n<p>Para desferir um chute girat\u00f3rio com a direita, partindo da esquerda:<\/p>\n<ul>\n<li>Voc\u00ea pode dar um passo para o lado (para a esquerda) ou girar sobre o p\u00e9 da frente para apontar os dedos para a esquerda.<\/li>\n<li>Gire a perna esquerda para baixo* em dire\u00e7\u00e3o \u00e0 perna do oponente.<\/li>\n<li>Estenda os quadris \u2013 ou seja, endireite as costas no momento do impacto.<\/li>\n<\/ul>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" style=\"max-width:100%;\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/03\/roundhouse-kick1.jpg?ssl=1\" \/><\/p>\n<p>Nem todos os treinadores concordam com o chute descendente na perna. Voc\u00ea tamb\u00e9m n\u00e3o faria isso com um chute no corpo ou na cabe\u00e7a.<\/p>\n<p>Ao executar o chute circular, voc\u00ea fica vulner\u00e1vel a socos diretos, ent\u00e3o muitos lutadores preparam o chute desferindo ou fingindo um soco primeiro.<\/p>\n<p>Bloqueie um chute baixo desviando-o com a canela \u2013 levante a perna da frente e fa\u00e7a contato da sua canela com a canela do oponente.<\/p>\n<p>Contra-ataque um chute baixo avan\u00e7ando com um soco ou desferindo um chute direto.<\/p>\n<p><strong>Joelhos<\/strong><\/p>\n<p>Impulsione o p\u00e9 do ch\u00e3o e incline-se ligeiramente para tr\u00e1s ao fazer contato com o oponente. Veja Wanderlai em seus tempos de Pride:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/PFJXWaOxszg?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>chutes frontais<\/strong><\/p>\n<p>Levante o joelho, incline-se para tr\u00e1s e estenda a perna.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6872\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/diretorio-de-tecnicas\/impressionante\/variacoes-de-chute-frontal\/chute-frontal-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/05\/frontkick.gif?fit=375%2C215&amp;ssl=1\" data-orig-size=\"375,215\" data-comments-opened=\"1\" data-image-title=\"FrontKick\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/05\/frontkick.gif?fit=375%2C215&amp;ssl=1\" class=\"alignnone size-full wp-image-6872\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/05\/frontkick.gif?resize=375%2C215&#038;ssl=1\" alt=\"Chute frontal\" width=\"375\" height=\"215\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Luta livre<\/strong><\/h2>\n<p><strong>Expans\u00e3o urbana<\/strong><\/p>\n<p>A defesa b\u00e1sica contra uma queda consiste em afastar as pernas o m\u00e1ximo poss\u00edvel para impedir que o advers\u00e1rio as agarre.<\/p>\n<p>Voc\u00ea tamb\u00e9m pode usar o bra\u00e7o para imobilizar a cabe\u00e7a do oponente e usar ganchos por baixo do bra\u00e7o para se defender de uma queda.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/fu2X6eVvd6E?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=60&#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 class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ee8JxWW_xSM?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=100&#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>Derrubada de perna dupla<\/strong><\/p>\n<p>O golpe caracter\u00edstico do wrestling \u2013 isso exige muita pr\u00e1tica e consome muita energia.<\/p>\n<p>Um erro comum de iniciantes na queda de duas pernas \u00e9 tentar execut\u00e1-la de muito longe do oponente; o ideal \u00e9 estar a uma dist\u00e2ncia que permita toc\u00e1-lo.<br \/>\nComece com um soco ou algum tipo de clinch\/agarramento.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/0wYR63ZsbI4?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=102&#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>Derrubada de uma perna<\/strong><\/p>\n<p>Geralmente mais f\u00e1cil para iniciantes, a queda de uma perna s\u00f3 envolve agarrar uma perna em vez de controlar as duas.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/U8LafxIE4UE?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=26&#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<h2>Jiu Jitsu Brasileiro<\/h2>\n<p>O Jiu-Jitsu Brasileiro \u00e9 t\u00e3o complexo que leva d\u00e9cadas para domin\u00e1-lo!<\/p>\n<p>Se voc\u00ea quer se tornar competente em uma briga de rua ou em MMA em um per\u00edodo mais curto, eu recomendaria aprender boxe e luta livre primeiro.<\/p>\n<p>As t\u00e9cnicas exclusivas do Jiu-Jitsu Brasileiro incluem:<\/p>\n<p>O estrangulamento triangular<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/4mDKZOaTzBM?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=43&#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>A barra de bra\u00e7o<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Dq8nahFOnI4?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=61&#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>Posi\u00e7\u00e3o de montagem<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/tK5-HLPZqPw?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=95&#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>Controle lateral<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Dq8nahFOnI4?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=61&#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>Guarda<\/p>\n<p>&nbsp;<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"reprodutor de v\u00eddeo do YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/_uZLoswJiB4?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=114&#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>Obviamente, existem muitos outros estilos que s\u00e3o usados e integrados ao MMA, incluindo jud\u00f4, sambo e carat\u00ea. Esperamos que este artigo lhe d\u00ea uma base de conhecimento para sua primeira aula ou treino de MMA.<\/p>\n<p>Algumas boas t\u00e9cnicas para iniciantes focarem incluem:<\/p>\n<ul>\n<li>Golpes e t\u00e9cnicas de boxe<\/li>\n<li>Chute baixo circular e checagem<\/li>\n<li>Clinch tailand\u00eas<\/li>\n<li>estrangulamento guilhotina<\/li>\n<li>defesa de estrangulamento triangular<\/li>\n<li>Derrubadas de uma perna<\/li>\n<li>Defesa contra derrubada<\/li>\n<li>Escapada do Monte<\/li>\n<li>Escape de controle lateral<\/li>\n<\/ul>\n<p>Boa sorte e divirta-se!<\/p>","protected":false},"excerpt":{"rendered":"<p>This will look at the technical aspects of MMA, rather than the rules etc, for those who want to train, rather than exclusively watch the sport. Boxing Before you begin Adopt a side-on boxing stance Usually your dominant foot is at the back, so most people will have their left leg in front Be on [&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_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_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":[784152949,160250521,784152948,84363961,784152946,34941026,81525,825,652809,23199],"class_list":["post-8695","post","type-post","status-publish","format-standard","hentry","category-mma","tag-bjj","tag-bjj-problems","tag-boxing","tag-fitfam","tag-fitness","tag-mma-2","tag-muay-thai","tag-sport","tag-thai-boxing","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA for Beginners - 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\/2017\/11\/27\/mma-para-iniciantes\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"This will look at the technical aspects of MMA, rather than the rules etc, for those who want to train, rather than exclusively watch the sport. 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Boxing Before you begin Adopt a side-on boxing stance Usually your dominant foot is at the back, so most people will have their left leg in front Be on [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/27\/mma-para-iniciantes\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2017-11-27T14:21:15+00:00","article_modified_time":"2017-11-27T16:23:01+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/mma_forbeginners.png","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":"6 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2017\/11\/27\/mma-for-beginners\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2017\/11\/27\/mma-for-beginners\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"MMA for Beginners","datePublished":"2017-11-27T14:21:15+00:00","dateModified":"2017-11-27T16:23:01+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2017\/11\/27\/mma-for-beginners\/"},"wordCount":1149,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2017\/11\/27\/mma-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/mma_forbeginners.png","keywords":["bjj","bjj problems","boxing","fitfam","Fitness","mma","muay thai","sport","thai boxing","ufc"],"articleSection":["MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2017\/11\/27\/mma-for-beginners\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2017\/11\/27\/mma-for-beginners\/","url":"https:\/\/blackbeltwhitehat.com\/2017\/11\/27\/mma-for-beginners\/","name":"MMA para Iniciantes - 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Para pessoas destras (inverta se for destro)...","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\/JR_sXEvCkXs\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":15372,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/07\/17\/combinacoes-de-boxe-sombra-pdf-2024\/","url_meta":{"origin":8695,"position":1},"title":"Shadow Boxing Combinations pdf [2025]","author":"Dave","date":"Julho 17, 2024","format":false,"excerpt":"Se voc\u00ea quer treinar boxe ou MMA em casa, exerc\u00edcios e combina\u00e7\u00f5es de sombra s\u00e3o uma \u00f3tima ideia. Voc\u00ea pode trabalhar o jogo de pernas, \u00e2ngulos (mantendo a cabe\u00e7a fora da linha central) e fintas. Os treinos de boxe do Bas Rutten s\u00e3o uma excelente maneira de come\u00e7ar. https:\/\/youtu.be\/TW2LIv88UKM?si=ihgn9zqXx-a_h7ri\u2026","rel":"","context":"In \"boxing\"","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/boxe\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/jabandcircle.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":15559,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/01\/08\/exercicios-de-movimentacao-de-pes-no-treino-de-boxe-e-zumba\/","url_meta":{"origin":8695,"position":2},"title":"Boxing Zumba Workout [Footwork Drills]","author":"Dave","date":"Janeiro 8, 2025","format":false,"excerpt":"Aqui est\u00e1 uma m\u00fasica! (basta uma m\u00fasica repetitiva, semelhante \u00e0 Zumba) https:\/\/www.youtube.com\/watch?v=59Q_lhgGANc Existem muitos exerc\u00edcios b\u00e1sicos de movimenta\u00e7\u00e3o de p\u00e9s, como passos r\u00e1pidos e jabs, mas nunca vi um v\u00eddeo em que as pessoas treinem movimentos complexos como o passo em L de Lomochenko, ou o movimento de n\u00edvel superior que TJ e Dom\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000015646.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11730,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/09\/08\/combinacoes-de-boxe-de-bas-rutten-explicadas\/","url_meta":{"origin":8695,"position":3},"title":"Combina\u00e7\u00f5es de boxe de Bas Rutten \u2013 Explicadas!","author":"Dave","date":"Setembro 8, 2020","format":false,"excerpt":"Os treinos de boxe do Bas Rutten s\u00e3o uma \u00f3tima maneira de fazer exerc\u00edcios funcionais, especialmente durante o lockdown, quando as academias est\u00e3o fechadas. Bas grita as combina\u00e7\u00f5es e voc\u00ea desfere os socos de acordo com as combina\u00e7\u00f5es que ele grita. Bem simples, na verdade, e um bom treino para fazer em casa. Eu tenho feito 2\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/boxing_combinations_-_demonstrated_on_the_punch_bag.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11241,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/11\/25\/como-vencer-um-boxeador-mais-alto\/","url_meta":{"origin":8695,"position":4},"title":"Como vencer um boxeador mais alto (um guia visual com GIFs animados)","author":"Dave","date":"Novembro 25, 2019","format":false,"excerpt":"Atualizado em 24 de agosto de 2020. Dicas de como lutar boxe contra um oponente mais alto. Para um guia espec\u00edfico de MMA sobre como lutar contra um oponente mais alto, consulte nosso outro artigo. 1. Esquive-se do jab do boxeador mais alto! A maneira cl\u00e1ssica e provavelmente a melhor de lutar boxe contra um cara mais alto \u00e9 avan\u00e7ar e esquivar-se\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"david haye","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/11\/the_walk_around_tactic_to_win_against_bigger_opponent_like_evander_holyfield_and_david_haye.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13182,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/04\/22\/treino-de-saco-de-pancadas-de-mma\/","url_meta":{"origin":8695,"position":5},"title":"MMA Punching Bag Workout for Beginners [2023]","author":"Dave","date":"Abril 22, 2022","format":false,"excerpt":"Se voc\u00ea quer entrar em forma para o MMA, ent\u00e3o voc\u00ea precisa praticar MMA*. 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\/8695","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=8695"}],"version-history":[{"count":5,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/8695\/revisions"}],"predecessor-version":[{"id":8701,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/8695\/revisions\/8701"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=8695"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=8695"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=8695"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}