{"id":9422,"date":"2018-09-23T21:59:29","date_gmt":"2018-09-23T21:59:29","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9422"},"modified":"2018-09-24T07:45:33","modified_gmt":"2018-09-24T07:45:33","slug":"treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/23\/treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos\/","title":{"rendered":"Treino de MMA em casa para iniciantes (sem necessidade de equipamentos!)"},"content":{"rendered":"<p>Um \u00f3timo treino completo para o corpo que voc\u00ea pode fazer em casa.<\/p>\n<p>Eu treino bastante em casa, \u00e0s vezes ao ar livre, outras vezes no quarto da minha filha! (idealmente quando ela n\u00e3o est\u00e1 l\u00e1, obviamente).<\/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\/OBnUHLX0AWY?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 style=\"text-align:center;\"><strong>O treino<\/strong><\/h2>\n<ul>\n<li>Comece o aquecimento com uma caminhada r\u00e1pida, uma corrida leve ou alguns agachamentos com o peso do corpo.<\/li>\n<li>Boxe sombra ou combina\u00e7\u00e3o de boxe \u2013 Jab, cruzado, gancho, cruzado.<br \/>\nFa\u00e7a a combina\u00e7\u00e3o 10 vezes com a m\u00e3o esquerda \u00e0 frente (posi\u00e7\u00e3o ortodoxa\/\u00e0 esquerda) e depois 10 vezes com o p\u00e9 direito \u00e0 frente (posi\u00e7\u00e3o de canhoto).<\/li>\n<li>Chutes frontais x 10 com cada p\u00e9<\/li>\n<li>Chutes laterais x 10 para cada lado. Mantenha o chute por 10 segundos, se poss\u00edvel.<\/li>\n<li>Joelhos em p\u00e9 com clinch tailand\u00eas &quot;de treino&quot; x 10 com cada joelho<\/li>\n<li>Agachamento com joelho modificado x 10 de cada lado \u2013 D\u00ea um grande passo para tr\u00e1s com o p\u00e9 direito, abaixe-se lentamente sobre o joelho esquerdo, incline-se para tr\u00e1s para alongar os quadris, impulsione-se com o p\u00e9 esquerdo e apoie-se nos dedos do p\u00e9 esquerdo, traga o joelho direito para a frente e simule um golpe de joelho no ch\u00e3o.<\/li>\n<li>3 s\u00e9ries de flex\u00f5es de bra\u00e7o na barra fixa com boxe sombra entre as s\u00e9ries<\/li>\n<li>Rosca direta modificada para defesa de quedas com pegada dupla por baixo do bra\u00e7o \u2013 3 s\u00e9ries de 12 repeti\u00e7\u00f5es<\/li>\n<li>Pontes x 10 de cada lado<\/li>\n<li>Camar\u00f5es x 10 de cada lado<\/li>\n<li>T\u00e9cnica de levantar-se x 10 de cada lado<\/li>\n<li>20 burpees* para finalizar (ou polichinelos, se este for seu primeiro treino depois de um tempo!)<\/li>\n<\/ul>\n<p>Modifique os burpees para que voc\u00ea fa\u00e7a um salto estrela e depois caia em uma posi\u00e7\u00e3o de sprawl.<\/p>\n<p>&nbsp;<\/p>\n<p>Se o seu n\u00edvel de condicionamento f\u00edsico permitir, adicione 2 s\u00e9ries de 3 minutos de pular corda no final.<\/p>\n<hr \/>\n<h2 style=\"text-align:center;\">Esfriar<\/h2>\n<p>&nbsp;<\/p>\n<p>Fa\u00e7a esses alongamentos no final do seu treino:<\/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\/vzY-czLLONk?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>&nbsp;<\/p>\n<div class=\"tiled-gallery type-rectangular tiled-gallery-unresized\" data-original-width=\"500\" data-carousel-extra='{&quot;blog_id&quot;:1,&quot;permalink&quot;:&quot;https:\\\/\\\/blackbeltwhitehat.com\\\/pt\\\/2018\\\/09\\\/23\\\/treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos\\\/&quot;,&quot;likes_blog_id&quot;:42549451}' itemscope itemtype=\"http:\/\/schema.org\/ImageGallery\" > <div class=\"gallery-row\" style=\"width: 500px; height: 142px;\" data-original-width=\"500\" data-original-height=\"142\" > <div class=\"gallery-group images-1\" style=\"width: 250px; height: 142px;\" data-original-width=\"250\" data-original-height=\"142\" > <div class=\"tiled-gallery-item tiled-gallery-item-small\" itemprop=\"associatedMedia\" itemscope itemtype=\"http:\/\/schema.org\/ImageObject\"> <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/23\/treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos\/mma_flexibility_hacks_easy_stretches_to_do_at_home\/\" border=\"0\" itemprop=\"url\"> <meta itemprop=\"width\" content=\"246\"> <meta itemprop=\"height\" content=\"138\"> <img decoding=\"async\" class=\"\" data-attachment-id=\"9424\" data-orig-file=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif\" 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=\"MMA_Flexibility_Hacks_Easy_Stretches_to_do_at_Home\" data-image-description=\"\" data-medium-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?fit=300%2C169&#038;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?fit=320%2C180&#038;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?w=246&#038;h=138&#038;ssl=1\" width=\"246\" height=\"138\" loading=\"lazy\" data-original-width=\"246\" data-original-height=\"138\" itemprop=\"http:\/\/schema.org\/image\" title=\"Dicas de Flexibilidade para MMA: Alongamentos F\u00e1ceis para Fazer em Casa\" alt=\"Dicas de Flexibilidade para MMA: Alongamentos F\u00e1ceis para Fazer em Casa\" style=\"width: 246px; height: 138px;\" \/> <\/a> <\/div> <\/div> <!-- close group --> <div class=\"gallery-group images-1\" style=\"width: 250px; height: 142px;\" data-original-width=\"250\" data-original-height=\"142\" > <div class=\"tiled-gallery-item tiled-gallery-item-small\" itemprop=\"associatedMedia\" itemscope itemtype=\"http:\/\/schema.org\/ImageObject\"> <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/23\/treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1\/\" border=\"0\" itemprop=\"url\"> <meta itemprop=\"width\" content=\"246\"> <meta itemprop=\"height\" content=\"138\"> <img decoding=\"async\" class=\"\" data-attachment-id=\"9423\" data-orig-file=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1.gif\" 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=\"MMA_Flexibility_Hacks_Easy_Stretches_to_do_at_Home (1)\" data-image-description=\"\" data-medium-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1.gif?fit=300%2C169&#038;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1.gif?fit=320%2C180&#038;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1.gif?w=246&#038;h=138&#038;ssl=1\" width=\"246\" height=\"138\" loading=\"lazy\" data-original-width=\"246\" data-original-height=\"138\" itemprop=\"http:\/\/schema.org\/image\" title=\"Dicas de Flexibilidade para MMA: Alongamentos F\u00e1ceis para Fazer em Casa (1)\" alt=\"Dicas de Flexibilidade para MMA: Alongamentos F\u00e1ceis para Fazer em Casa (1)\" style=\"width: 246px; height: 138px;\" \/> <\/a> <\/div> <\/div> <!-- close group --> <\/div> <!-- close row --> <\/div>\n<p>&nbsp;<\/p>\n<hr \/>\n<h2 style=\"text-align:center;\">Condicionamento F\u00edsico Espec\u00edfico para MMA<\/h2>\n<p>&nbsp;<\/p>\n<p>Condicionamento cardiovascular, resist\u00eancia muscular, for\u00e7a do core, equil\u00edbrio e for\u00e7a de preens\u00e3o s\u00e3o cruciais para o MMA, portanto, qualquer exerc\u00edcio que desenvolva esses aspectos do condicionamento f\u00edsico ajudar\u00e1 voc\u00ea a ser um lutador de MMA melhor.<\/p>\n<p>A explos\u00e3o muscular nos quadris tamb\u00e9m \u00e9 importante, e os kettlebells s\u00e3o \u00f3timos para isso se voc\u00ea estiver treinando em casa.<\/p>\n<p>Os agachamentos com salto tamb\u00e9m s\u00e3o uma \u00f3tima adi\u00e7\u00e3o b\u00e1sica ao treino se voc\u00ea quiser desenvolver pot\u00eancia explosiva. No entanto, tenha cuidado com qualquer exerc\u00edcio de pot\u00eancia; certifique-se de estar aquecido antes de tentar execut\u00e1-los para evitar les\u00f5es.<\/p>\n<p>Os melhores exerc\u00edcios de alongamento e balan\u00e7o de pernas do mundo s\u00e3o \u00f3timos para a flexibilidade fundamental.<\/p>\n<p>A for\u00e7a do pesco\u00e7o \u00e9 a \u00fanica outra coisa que eu consideraria trabalhar antes de frequentar uma aula. Gosto de usar resist\u00eancia manual \u2013 literalmente, uso minha m\u00e3o para resistir aos movimentos da minha cabe\u00e7a enquanto a movo para cima e para baixo, de um lado para o outro e giro o queixo no sentido hor\u00e1rio e anti-hor\u00e1rio.<\/p>\n<p>Para um programa geral de treinamento funcional que se adapta bem ao MMA (melhor do que uma rotina de muscula\u00e7\u00e3o, de qualquer forma), veja <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/programa-de-treinamento-funcional-para-iniciantes-2\/\">Este programa de treinamento funcional para iniciantes<\/a>.<\/p>\n<p>E para quem treina na academia, veja isto. <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/28\/treino-funcional-de-peito\/\">treino funcional de peito<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8323\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/10\/25\/infografico-de-condicionamento-de-forca-para-mma\/infographicmmastrengthconditioning-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?fit=1088%2C5875&amp;ssl=1\" data-orig-size=\"1088,5875\" 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=\"InfographicMMAstrengthConditioning\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?fit=190%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-8323\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1088%2C5875&#038;ssl=1\" alt=\"infogr\u00e1fico de MMA\" width=\"1088\" height=\"5875\" \/><\/p>","protected":false},"excerpt":{"rendered":"<p>A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid&#8217;s bedroom! (ideally when she&#8217;s not there, obviously). &nbsp; &nbsp; The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing or boxing combination &#8211; Jab, cross, [&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":[29971,5189,175],"tags":[362467974,5194270,650046222],"class_list":["post-9422","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-marketing","tag-mma-home-workout","tag-mma-workout","tag-mma-workout-no-equipment"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA Home Workout for Complete Beginners (No equipment required!) - 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\/09\/23\/treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Home Workout for Complete Beginners (No equipment required!) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid&#8217;s bedroom! (ideally when she&#8217;s not there, obviously). &nbsp; &nbsp; The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing or boxing combination &#8211; Jab, cross, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/23\/treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos\/\" \/>\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=\"2018-09-23T21:59:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-09-24T07:45:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?w=316&#038;h=178&#038;ssl=1\" \/>\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=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"MMA Home Workout for Complete Beginners (No equipment required!) - Fitness &amp; MMA Blog - 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\/2018\/09\/23\/treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos\/","og_locale":"pt_PT","og_type":"article","og_title":"MMA Home Workout for Complete Beginners (No equipment required!) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid&#8217;s bedroom! (ideally when she&#8217;s not there, obviously). &nbsp; &nbsp; The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing or boxing combination &#8211; Jab, cross, [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/23\/treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2018-09-23T21:59:29+00:00","article_modified_time":"2018-09-24T07:45:33+00:00","og_image":[{"url":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?w=316&#038;h=178&#038;ssl=1","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":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"MMA Home Workout for Complete Beginners (No equipment required!)","datePublished":"2018-09-23T21:59:29+00:00","dateModified":"2018-09-24T07:45:33+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/"},"wordCount":476,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png","keywords":["mma home workout","mma workout","mma workout no equipment"],"articleSection":["Bodybuilding","Fitness","marketing"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/","url":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/","name":"MMA Home Workout for Complete Beginners (No equipment required!) - 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then you must \"do\" MMA* Whilst sparring is necessary for fighters to get accumstomed with the intensity of a fight and the rush of adrenaline, hitting a punch bag is one of the best ways to build MMA specific cardiovascular fitness.\u2026","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":[]},{"id":11730,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/09\/08\/combinacoes-de-boxe-de-bas-rutten-explicadas\/","url_meta":{"origin":9422,"position":1},"title":"Combina\u00e7\u00f5es de boxe de Bas Rutten \u2013 Explicadas!","author":"Dave","date":"Setembro 8, 2020","format":false,"excerpt":"The Bas Rutten Boxing Workouts are a great way to do some functional fitness, especially during lockdown when the gyms are shut. Bas shouts out the combinations and you punch away, according to what combinations he shouts out. Pretty simple really and a decent home workout. I've been doing 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":15372,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/07\/17\/combinacoes-de-boxe-sombra-pdf-2024\/","url_meta":{"origin":9422,"position":2},"title":"Shadow Boxing Combinations pdf [2025]","author":"Dave","date":"Julho 17, 2024","format":false,"excerpt":"If you're looking to train boxing or mma at home, then shadow boxing drills and shadow boxing combinations are a great idea. You can work on footwork, angles (keeping your head of centre line) and throwing feints. The Bas rutten boxing workouts are a great way to get started. 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":9026,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/04\/23\/objetivos-de-treinamento-para-o-verao-de-2018\/","url_meta":{"origin":9422,"position":3},"title":"Objetivos de treinamento para o ver\u00e3o de 2018","author":"Dave","date":"Abril 23, 2018","format":false,"excerpt":"I basically want to become an enlightened, humble MMA meathead. Training Goals: Outcome Goals Fix Back & Neck (make them less, painfully stiff) Fix Golfer's Elbow - so it's not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"machidaHeadkick","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.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":9422,"position":4},"title":"Boxing Zumba Workout [Footwork Drills]","author":"Dave","date":"Janeiro 8, 2025","format":false,"excerpt":"Here's some music! (just requires a repetitive song, similar to Zumba) https:\/\/www.youtube.com\/watch?v=59Q_lhgGANc There are loads of basic footwork drills like fast feet and step and jab, but I've never seen a video whereby people drill complex footwork like Lomochenko L step, or the next level movement that TJ and 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":11605,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/05\/24\/yoga-para-homens-com-dor-nas-costas-e-pescoco-10-minutos-por-dia\/","url_meta":{"origin":9422,"position":5},"title":"Yoga para dores nas costas e no pesco\u00e7o \u2013 10 minutos por dia (PDF)","author":"Dave","date":"Maio 24, 2020","format":false,"excerpt":"A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. 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