{"id":9515,"date":"2018-10-07T12:42:16","date_gmt":"2018-10-07T12:42:16","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9515"},"modified":"2018-10-11T15:13:37","modified_gmt":"2018-10-11T15:13:37","slug":"treino-de-conor-mcgregor","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/07\/treino-de-conor-mcgregor\/","title":{"rendered":"Treino de Conor McGregor (Obtenha vantagem competitiva)"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>Ame-o ou odeie-o, Conor McGregor \u00e9 um grande lutador e seu f\u00edsico condiz com sua capacidade atl\u00e9tica. Nem todos querem ser lutadores de MMA, no entanto; \u00e9 preciso muito trabalho duro, dedica\u00e7\u00e3o e dor, e seu corpo n\u00e3o agradecer\u00e1 pelas les\u00f5es que voc\u00ea inevitavelmente acumular\u00e1. Mas talvez voc\u00ea queira ter a apar\u00eancia de um lutador...<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9521\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/07\/treino-de-conor-mcgregor\/conorlegs\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?fit=961%2C1200&amp;ssl=1\" data-orig-size=\"961,1200\" 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=\"ConorLegs\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?fit=820%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-9521\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=961%2C1200&#038;ssl=1\" alt=\"ConorLegs\" width=\"961\" height=\"1200\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color:#ff0000;\"><strong>Treine por sua conta e risco \u2013 consulte seu m\u00e9dico antes de iniciar um novo programa de exerc\u00edcios.<\/strong><\/span><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<hr \/>\n<h2>Treine para ficar parecido com Conor McGregor<\/h2>\n<hr \/>\n<hr \/>\n<ul>\n<li>\n<h3>Delt\u00f3ides fortes (m\u00fasculos do ombro)<\/h3>\n<\/li>\n<\/ul>\n<p>Antes de pensar em &#039;definir e tonificar&#039; os m\u00fasculos dos ombros, voc\u00ea primeiro precisa aumentar a quantidade de massa muscular magra nessa regi\u00e3o.<\/p>\n<p><strong>Desenvolvimento de ombros com halteres sentado<\/strong><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9517\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/07\/treino-de-conor-mcgregor\/shoulderpress\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/shoulderpress.gif?fit=400%2C225&amp;ssl=1\" data-orig-size=\"400,225\" 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=\"shoulderpress\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/shoulderpress.gif?fit=400%2C225&amp;ssl=1\" class=\"alignnone size-full wp-image-9517\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/shoulderpress.gif?resize=400%2C225&#038;ssl=1\" alt=\"gif de desenvolvimento de ombros\" width=\"400\" height=\"225\" \/><\/p>\n<p><a href=\"https:\/\/www.muscleandstrength.com\/\" target=\"_blank\" rel=\"noopener\">Fonte da imagem<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Exerc\u00edcios isom\u00e9tricos<\/strong><\/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\/jogkD5FMTZk?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=38&#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>Moscas traseiras Delt-Flys<\/strong><\/p>\n<p>Este tamb\u00e9m \u00e9 bom para a sua postura.<\/p>\n<p>Ou fa\u00e7a estas remadas modificadas para trabalhar os m\u00fasculos da parte posterior do ombro.<\/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\/3eOFjmSM9s8?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=147&#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<hr \/>\n<hr \/>\n<ul>\n<li>\n<h3><strong>Parte superior do corpo em forma de V<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Para obter o formato cl\u00e1ssico em V do fisiculturista, uma dieta rigorosa ser\u00e1 sempre um elemento fundamental.<\/p>\n<p>Exerc\u00edcios que fortalecem os delt\u00f3ides (acima) e os dorsais (lat\u00edssimo do dorso) tamb\u00e9m ser\u00e3o cruciais.<\/p>\n<figure id=\"attachment_9516\" aria-describedby=\"caption-attachment-9516\" style=\"width: 250px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9516\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/07\/treino-de-conor-mcgregor\/lats\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/lats.png?fit=250%2C231&amp;ssl=1\" data-orig-size=\"250,231\" 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=\"lats\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Lats AKA Latissmus Dorsi Muscle in the Back &amp;#8211; https:\/\/en.wikipedia.org\/wiki\/Latissimus_dorsi_muscle&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/lats.png?fit=250%2C231&amp;ssl=1\" class=\"alignnone size-full wp-image-9516\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/lats.png?resize=250%2C231&#038;ssl=1\" alt=\"lat\u00edssimo do dorso\" width=\"250\" height=\"231\" \/><figcaption id=\"caption-attachment-9516\" class=\"wp-caption-text\">M\u00fasculo Lat\u00edssimo do Dorso, tamb\u00e9m conhecido como Lat\u00edssimo do Dorso, localizado nas costas \u2013 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Latissimus_dorsi_muscle\" rel=\"nofollow\">https:\/\/en.wikipedia.org\/wiki\/Latissimus_dorsi_muscle<\/a><\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong>Barra fixa com pegada aberta<\/strong><\/p>\n<p>Tamb\u00e9m \u00e9 \u00f3timo para fortalecer o core.<\/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\/jNr8gTfVbQU?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=47&#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<hr \/>\n<hr \/>\n<ul>\n<li>\n<h3><strong>Quads em forma de l\u00e1grima<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Agachamentos frontais<\/strong><\/p>\n<p>&nbsp;<\/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\/VfBOBhwXbro?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=136&#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<hr \/>\n<hr \/>\n<h2><\/h2>\n<h2><\/h2>\n<h2>Plano de treino do Conor<\/h2>\n<p><span style=\"text-decoration:underline;\"><strong>Dia 1<\/strong><\/span><\/p>\n<p>Aquecimento com rolo de espuma + 5 minutos de pular corda<\/p>\n<p>Barra fixa com pegada aberta \u2013 3 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<\/p>\n<p>Barra fixa com pegada exc\u00eantrica \u2013 2 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/p>\n<p>Remada unilateral \u2013 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p>Delt Flys Traseiro \u2013 1 s\u00e9rie de 12 repeti\u00e7\u00f5es<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Dia 2<\/strong><\/p>\n<p>Aquecimento<\/p>\n<p>Desenvolvimento de ombros sentado: 3 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<\/p>\n<p>Desenvolvimento militar: 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p>Exerc\u00edcio de ponte isom\u00e9trica:<\/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\/g9I3CdJ6Hr0?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><span style=\"text-decoration:underline;\"><strong>Dia 3<\/strong><\/span><\/p>\n<p>Aquecimento<\/p>\n<p>Agachamento frontal: 3 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p>Saltos na caixa 3 x 6 repeti\u00e7\u00f5es<\/p>\n<p>Flex\u00e3o de isquiotibiais com bola<\/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\/Kk8dpH4ZPos?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><span style=\"text-decoration:underline;\"><strong>Dia 4<\/strong><\/span><\/p>\n<p>Aquecimento<\/p>\n<p>Supino reto: 3 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<\/p>\n<p>Flex\u00f5es com palmas, 3 s\u00e9ries de 8 repeti\u00e7\u00f5es.<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<hr \/>\n<h2><\/h2>\n<h2>Treine como Conor McGregor<\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>N\u00facleo e equil\u00edbrio<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Levantamento terra com uma perna s\u00f3<\/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\/ViVhUZGk6i4?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=116&#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>Agachamentos com uma perna s\u00f3<\/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\/9_Ca2YRRdtE?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>Muitos alongamentos:<\/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\/VNrJLYclCYQ?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=133&#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<ul>\n<li>\n<h3><strong>E mais exerc\u00edcios de equil\u00edbrio<\/strong><\/h3>\n<\/li>\n<\/ul>\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\/cNOmkW0BU7k?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=262&#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><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\/MZq9-k1_-_I?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=304&#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>","protected":false},"excerpt":{"rendered":"<p>&nbsp; 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&#8217;s lots of hard work, dedication and pain, and your body will not thank you for all the injuries you&#8217;ll inevitably accumulate.\u00a0 You may wish to [&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":[29971,5189,12504,1],"tags":[792068,60126711,4602472,34941026,23199,642326533],"class_list":["post-9515","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","category-uncategorized","tag-conor","tag-conor-mcgregor","tag-khabib","tag-mma-2","tag-ufc","tag-ufc-229"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Conor McGregor Workout (Gain the Competitive Edge) - 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\/07\/treino-de-conor-mcgregor\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Conor McGregor Workout (Gain the Competitive Edge) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"&nbsp; Love him, or hate him, Conor McGregor is a great fighter and his a physique to match his athletic-ability. 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