{"id":9196,"date":"2018-08-11T20:15:06","date_gmt":"2018-08-11T20:15:06","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9196"},"modified":"2018-08-12T10:05:37","modified_gmt":"2018-08-12T10:05:37","slug":"condicionamento-da-canela-em-casa-para-mma-muay-thai","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/08\/11\/condicionamento-da-canela-em-casa-para-mma-muay-thai\/","title":{"rendered":"Condicionamento da canela em casa para MMA e Muay Thai"},"content":{"rendered":"<p>Fortalecimento da canela, condicionamento da canela, rolamento da canela, seja qual for o nome que se d\u00ea, \u00e9 um aspecto fundamental do Muay Thai.<\/p>\n<p>Dar umas pancadas nas canelas \u00e9 uma sensa\u00e7\u00e3o horr\u00edvel, horr\u00edvel mesmo, mas tente chutar o saco de pancadas pela primeira vez e voc\u00ea quase vai se desequilibrar tamb\u00e9m!<\/p>\n<p>Fortale\u00e7a suas canelas com algumas t\u00e9cnicas:<\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_9198\" aria-describedby=\"caption-attachment-9198\" style=\"width: 632px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9198\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/08\/11\/condicionamento-da-canela-em-casa-para-mma-muay-thai\/wolffslaw\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/wolffslaw.png?fit=632%2C215&amp;ssl=1\" data-orig-size=\"632,215\" 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=\"wolffslaw\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;These exercises use the principal of Wolff&amp;#8217;s Law. EXERCISE AT OWN RISK&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/wolffslaw.png?fit=632%2C215&amp;ssl=1\" class=\"alignnone size-full wp-image-9198\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/wolffslaw.png?resize=632%2C215&#038;ssl=1\" alt=\"Lei de Wolff\" width=\"632\" height=\"215\" \/><figcaption id=\"caption-attachment-9198\" class=\"wp-caption-text\">Estes exerc\u00edcios utilizam o princ\u00edpio da Lei de Wolff (ver acima).<span style=\"color:#ff0000;\"> EXERCITE POR SUA CONTA E RISCO<\/span><\/figcaption><\/figure>\n<h2><\/h2>\n<h2><strong>Condicionamento da canela sem saco de pancada<\/strong><\/h2>\n<p>Use um bast\u00e3o de massagem.<\/p>\n<p>Role-o para frente e para tr\u00e1s nas suas canelas e d\u00ea-lhes uma pancada r\u00e1pida nas canelas.<\/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\/s3-4oqE40SY?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=10&#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>Voc\u00ea tamb\u00e9m pode usar agachamentos e exerc\u00edcios pliom\u00e9tricos para fortalecer os ossos da parte inferior do corpo.<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9197\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/08\/11\/condicionamento-da-canela-em-casa-para-mma-muay-thai\/plyo\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/plyo.gif?fit=752%2C516&amp;ssl=1\" data-orig-size=\"752,516\" 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=\"plyo\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/plyo.gif?fit=752%2C516&amp;ssl=1\" class=\"alignnone size-full wp-image-9197\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/plyo.gif?resize=752%2C516&#038;ssl=1\" alt=\"pliometria\" width=\"752\" height=\"516\" \/><\/p>\n<p>Veja mais exerc\u00edcios pliom\u00e9tricos <a href=\"https:\/\/giphy.com\/explore\/plyometrics\" target=\"_blank\" rel=\"noopener\">aqui<\/a><\/p>\n<p>Pular corda \u00e9 essencialmente um exerc\u00edcio pliom\u00e9trico e ajudar\u00e1 ainda mais a fortalecer as canelas e a tornar os ossos mais densos.<\/p>\n<p>&nbsp;<\/p>\n<h2>Verificando t\u00eanis de verdade<\/h2>\n<p>Se voc\u00ea precisa de adapta\u00e7\u00f5es espec\u00edficas, ent\u00e3o precisa de treinamento espec\u00edfico. Experimente chutes reais, primeiro leves e depois mais agressivos, de 20 a 30 vezes ap\u00f3s o treino (no m\u00e1ximo duas vezes por semana) para sentir a dor intensa necess\u00e1ria para ter canelas de a\u00e7o.<\/p>\n<p>&nbsp;<\/p>\n<h2>Efeitos colaterais do condicionamento da canela<\/h2>\n<p>N\u00e3o consigo encontrar nenhuma evid\u00eancia de efeitos colaterais do condicionamento das canelas?<\/p>\n<p>Obviamente, hematomas, cortes (e, portanto, infec\u00e7\u00f5es) e at\u00e9 fraturas podem ser um problema potencial se voc\u00ea exagerar no in\u00edcio.<\/p>\n<p>&nbsp;<\/p>\n<h2>Como funciona o condicionamento da canela?<\/h2>\n<div class=\"s16de0yo-6 fCAQfK s1hmcfrd-0 gOQskj\">\n<p>Golpear ou sobrecarregar os ossos com estresse\/impacto causa danos microestruturais \u2013 algo semelhante aos danos ou microtraumas causados aos m\u00fasculos pelo levantamento de peso.<\/p>\n<p>C\u00e9lulas chamadas osteoblastos atuam no local da microles\u00e3o, recrutando a ajuda de <a href=\"https:\/\/www.news-medical.net\/life-sciences\/What-are-Osteoclasts.aspx\" target=\"_blank\" rel=\"noopener\">osteoclastos<\/a> (C\u00e9lulas bastante semelhantes aos gl\u00f3bulos brancos em sua fun\u00e7\u00e3o; eu as considero as trabalhadoras fundamentais na reconstru\u00e7\u00e3o \u00f3ssea).<\/p>\n<p>Os osteoclastos preparam o local da les\u00e3o, degradando-o ainda mais (estranho, eu sei), antes que os osteoblastos, como pequenos pedreiros, depositem novo osso sobre a base criada pelos osteoblastos.<\/p>\n<p>Em conjunto, os osteoblastos e os osteoclastos constroem algo chamado osteon, que \u00e9 essencialmente um refor\u00e7o sobre o osso original.<\/p>\n<p>O osso original tamb\u00e9m \u00e9 fortalecido por novos dep\u00f3sitos de c\u00e1lcio* provenientes dos osteoblastos.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23765388\" target=\"_blank\" rel=\"noopener\">Pesquisas recentes<\/a> Estudos demonstraram que a t\u00edbia, especificamente, cont\u00e9m nervos do sistema nervoso simp\u00e1tico, que por sua vez t\u00eam um impacto direto na remodela\u00e7\u00e3o \u00f3ssea.<\/p>\n<p>Com isso em mente, provavelmente vale a pena adicionar alimentos ricos em c\u00e1lcio \u00e0 sua dieta \u2013 couve e espinafre s\u00e3o boas fontes vegetarianas. A vitamina D pode ser obtida atrav\u00e9s da exposi\u00e7\u00e3o solar ou suplementa\u00e7\u00e3o. Consuma alimentos ricos em vitamina K2 se voc\u00ea estiver tomando suplementos de vitamina D. Alimentos fermentados, como o chucrute, cont\u00eam vitamina K2. Mais informa\u00e7\u00f5es <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5613455\/\" target=\"_blank\" rel=\"noopener\">aqui<\/a>.<\/p>\n<p class=\"s570a4-10 iEJDri\">\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Shin toughening, shin conditioning, shin rolling, whatever you call it, is a huge aspect of Muay Thai. Checking shins is a horrible, horrible feeling, but try kicking the bag for the first time and that&#8217;ll almost floor you too! Get your shins tough with a few techniques: &nbsp; Shin Conditioning without Heavy Bag Use a [&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":[12504,1677],"tags":[34941026,81525,5309,15097677],"class_list":["post-9196","post","type-post","status-publish","format-standard","hentry","category-mma","category-nutrition","tag-mma-2","tag-muay-thai","tag-parenting","tag-shin-conditioning"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Shin Conditioning at Home for MMA &amp; Muay Thai - 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\/08\/11\/condicionamento-da-canela-em-casa-para-mma-muay-thai\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Shin Conditioning at Home for MMA &amp; Muay Thai - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Shin toughening, shin conditioning, shin rolling, whatever you call it, is a huge aspect of Muay Thai. 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