{"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":"","_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":[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 v28.4 - 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":"Treino de MMA em casa para iniciantes (sem necessidade de equipamentos!) - Blog de Fitness e MMA - 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":"Treino de MMA em casa para iniciantes (sem necessidade de equipamentos!) - Blog de Fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/#primaryimage"},"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","datePublished":"2018-09-23T21:59:29+00:00","dateModified":"2018-09-24T07:45:33+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"MMA Home Workout for Complete Beginners (No equipment required!)"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA e nutri\u00e7\u00e3o do Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - 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_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-2rY","jetpack-related-posts":[{"id":13182,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/04\/22\/treino-de-saco-de-pancadas-de-mma\/","url_meta":{"origin":9422,"position":0},"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":[]},{"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":"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":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":"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":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":"Basicamente, quero me tornar um brutamontes de MMA humilde e esclarecido. Objetivos de Treinamento: Objetivos de Resultado Corrigir as dores nas costas e no pesco\u00e7o (torn\u00e1-los menos r\u00edgidos e dolorosos) Corrigir a epicondilite medial (cotovelo de golfista) - para que n\u00e3o doa constantemente Melhorar a mobilidade do quadril esquerdo para que eu consiga executar um chute alto\/circular com a perna esquerda Melhorar o condicionamento cardiovascular (n\u00e3o tenho certeza de como exatamente)","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":"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":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":"Uma combina\u00e7\u00e3o de ioga, alongamento e terapia de pontos-gatilho \u00e9 ideal para dores nas costas e no pesco\u00e7o. Evite ficar sentado por longos per\u00edodos, se poss\u00edvel. O agachamento paleo \u00e9 uma boa alternativa para evitar ficar sentado. O Alongamento Mais Incr\u00edvel do Mundo \u00e9 um excelente alongamento para o corpo todo que pode ser feito todas as manh\u00e3s e noites\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/9422","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=9422"}],"version-history":[{"count":5,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/9422\/revisions"}],"predecessor-version":[{"id":9426,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/9422\/revisions\/9426"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=9422"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=9422"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=9422"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}