{"id":9019,"date":"2018-10-02T12:26:31","date_gmt":"2018-10-02T12:26:31","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9019"},"modified":"2018-10-02T12:26:31","modified_gmt":"2018-10-02T12:26:31","slug":"exercicios-para-forca-e-flexibilidade","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/02\/exercicios-para-forca-e-flexibilidade\/","title":{"rendered":"Exerc\u00edcios para For\u00e7a e Flexibilidade"},"content":{"rendered":"<p>Se voc\u00ea compete e treina em uma arte marcial, ent\u00e3o tanto a for\u00e7a quanto a flexibilidade s\u00e3o atributos f\u00edsicos valiosos que voc\u00ea certamente desejar\u00e1 desenvolver e aprimorar.<\/p>\n<p>Crie um treino mais funcional e mate dois coelhos com uma cajadada s\u00f3 com estes exerc\u00edcios.<\/p>\n<p>Lembre-se de aquecer e aumentar sua for\u00e7a e flexibilidade gradualmente. Voc\u00ea definitivamente pode se lesionar fazendo alguns desses exerc\u00edcios:<\/p>\n<h2>Pontes<\/h2>\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\/TlAXQhtYtRU?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=134&#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>\u00a0<\/p>\n<p>\u00d3timo para fortalecer os ombros e melhorar a mobilidade do quadril.<\/p>\n<p>Pode causar tens\u00e3o na regi\u00e3o lombar.<\/p>\n<p>\u00a0<\/p>\n<h2><strong>Cachorro olhando para baixo com peso<\/strong><\/h2>\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\/j97SSGsnCAQ?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<h2>Flex\u00f5es Hindus<\/h2>\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\/vQsQAiE0NQo?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=27&#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><\/h2>\n<h2>Agachamentos de sum\u00f4<\/h2>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9491\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/02\/exercicios-para-forca-e-flexibilidade\/sumsquat\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/sumsquat.gif?fit=612%2C612&amp;ssl=1\" data-orig-size=\"612,612\" 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=\"sumsquat\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/sumsquat.gif?fit=612%2C612&amp;ssl=1\" class=\"alignnone size-full wp-image-9491\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/sumsquat.gif?resize=612%2C612&#038;ssl=1\" alt=\"sumsquat\" width=\"612\" height=\"612\" \/><\/p>\n<h2>Agachamentos com os bra\u00e7os acima da cabe\u00e7a<\/h2>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9492\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/02\/exercicios-para-forca-e-flexibilidade\/overheadsquat\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadsquat.gif?fit=500%2C288&amp;ssl=1\" data-orig-size=\"500,288\" 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=\"overheadsquat\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadsquat.gif?fit=500%2C288&amp;ssl=1\" class=\"alignnone size-full wp-image-9492\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadsquat.gif?resize=500%2C288&#038;ssl=1\" alt=\"agachamento acima da cabe\u00e7a\" width=\"500\" height=\"288\" \/><\/p>\n<h2>Agachamentos com passada acima da cabe\u00e7a<\/h2>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9493\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/02\/exercicios-para-forca-e-flexibilidade\/overheadlunge\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadlunge.gif?fit=700%2C700&amp;ssl=1\" data-orig-size=\"700,700\" 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=\"overheadLunge\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadlunge.gif?fit=700%2C700&amp;ssl=1\" class=\"alignnone size-full wp-image-9493\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadlunge.gif?resize=700%2C700&#038;ssl=1\" alt=\"Afundo acima da cabe\u00e7a\" width=\"700\" height=\"700\" \/><\/p>\n<p>\u00a0<\/p>\n<pre>Fontes das imagens\n\n<a href=\"https:\/\/gfycat.com\/gifs\/detail\/obedienthiddenbetafish\">Gifycat<\/a>\n\n<a href=\"https:\/\/www.pinterest.co.uk\/\">Pinterest<\/a><\/pre>","protected":false},"excerpt":{"rendered":"<p>If you compete and train in a martial art, then both strength &amp; flexibility are valuable physical assets that you will no doubt want to build &amp; develop. Create a more functional workout and kill 2 birds with 1 proverbial stone with these exercises. Remember to warm up and build up your strength &amp; flexibility [&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_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":[29971,12504],"tags":[784152950,234785,136004,15031,34941026],"class_list":["post-9019","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-mma","tag-bodybuilding","tag-flexibility","tag-gymnastics","tag-martial-arts","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercises for Both Strength &amp; Flexibility - 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\/2018\/10\/02\/exercicios-para-forca-e-flexibilidade\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercises for Both Strength &amp; Flexibility - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you compete and train in a martial art, then both strength &amp; flexibility are valuable physical assets that you will no doubt want to build &amp; develop. 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Remember to warm up and build up your strength &amp; flexibility [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/02\/exercicios-para-forca-e-flexibilidade\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2018-10-02T12:26:31+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/sumsquat.gif","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\/2018\/10\/02\/exercises-for-both-strength-flexibility\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/10\/02\/exercises-for-both-strength-flexibility\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Exercises for Both Strength &amp; Flexibility","datePublished":"2018-10-02T12:26:31+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/10\/02\/exercises-for-both-strength-flexibility\/"},"wordCount":119,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/10\/02\/exercises-for-both-strength-flexibility\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/sumsquat.gif","keywords":["Bodybuilding","flexibility","gymnastics","martial arts","mma"],"articleSection":["Bodybuilding","MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2018\/10\/02\/exercises-for-both-strength-flexibility\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2018\/10\/02\/exercises-for-both-strength-flexibility\/","url":"https:\/\/blackbeltwhitehat.com\/2018\/10\/02\/exercises-for-both-strength-flexibility\/","name":"Exerc\u00edcios para For\u00e7a e Flexibilidade - 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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-2lt","jetpack-related-posts":[{"id":8315,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/10\/25\/infografico-de-condicionamento-de-forca-para-mma\/","url_meta":{"origin":9019,"position":0},"title":"Infogr\u00e1fico de For\u00e7a e Condicionamento F\u00edsico para MMA","author":"Dave","date":"Outubro 25, 2017","format":false,"excerpt":"Bit of a work in progress...see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":7523,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/08\/09\/por-que-os-fisiculturistas-nao-conseguem-dar-socos\/","url_meta":{"origin":9019,"position":1},"title":"Por que os fisiculturistas n\u00e3o conseguem dar socos? \u2013 Aumente a pot\u00eancia dos seus socos.","author":"Dave","date":"Agosto 9, 2017","format":false,"excerpt":"I know, I know, MMA Bellends are always sharing stuff on social media about 'He lifts but he can't fight' etc. So it's getting old, apologies...but I lifted weights and attempted to be a (very poor) bodybuilder years before doing MMA, so I have had all the 'bad mechanics' to\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"Overhand Right","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/overhandright.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":7140,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/07\/12\/treino-de-yoel-romero\/","url_meta":{"origin":9019,"position":2},"title":"Yoel Romero Workout [2026] .pdf plan included","author":"Dave","date":"Julho 12, 2017","format":false,"excerpt":"I love MMA, because it's a bit like football \/ soccer - all body types & physique can find a style that suits. Yoel Romero is a beast, full of explosive power, agility & athleticism. Yoel Romero Workout - Last Updated 30th Jan 2023 Tall and skinny is often 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\/2017\/07\/yoelromero.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":11382,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/01\/27\/treino-pliometrico-de-mma\/","url_meta":{"origin":9019,"position":3},"title":"Treino de MMA com pliometria","author":"Dave","date":"Janeiro 27, 2020","format":false,"excerpt":"Power is one of the most important physical attributes a fighter can possess. It can be the difference between a knockout victory or a loss \u2013 how many times have you seen a fighter behind on the judges scorecards only to see them win the contest with a knockout blow?\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\/img.youtube.com\/vi\/QlsBDcMK9EY\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":9515,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/07\/treino-de-conor-mcgregor\/","url_meta":{"origin":9019,"position":4},"title":"Treino de Conor McGregor (Obtenha vantagem competitiva)","author":"Dave","date":"Outubro 7, 2018","format":false,"excerpt":"\u00a0 Love him, or hate him, Conor McGregor is a great fighter and his a physique to match his athletic-ability. Not everyone wants to be an MMA fighter however, it's lots of hard work, dedication and pain, and your body will not thank you for all the injuries you'll inevitably\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":8478,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/06\/treino-gsp\/","url_meta":{"origin":9019,"position":5},"title":"Treino GSP","author":"Dave","date":"Novembro 6, 2017","format":false,"excerpt":"GSP - a lovely chap, great fighter and a potential underwear model. GSP put on some serious mass for his fight with Micheal Bisping, we look at how you can do the same. 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