{"id":6186,"date":"2026-05-02T20:26:58","date_gmt":"2026-05-02T12:26:58","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&#038;p=6186"},"modified":"2026-05-21T22:33:16","modified_gmt":"2026-05-21T14:33:16","slug":"bawah-ganda","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/id\/exercise\/double-unders\/","title":{"rendered":"Double Unders"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Keterampilan lompat tali tingkat lanjut yang mengharuskan tali melewati bawah kaki dua kali dalam satu lompatan, yang menekankan pada kekuatan dan koordinasi betis yang eksplosif.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Standar Pelaksanaan<\/strong>:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Lompatan<\/strong>: Lakukan lompatan yang sedikit lebih tinggi dan lebih vertikal daripada lompatan standar.<\/li>\n\n\n\n<li><strong>The Flick<\/strong>: Gunakan jentikan pergelangan tangan yang cepat dan tajam untuk mempercepat tali.<\/li>\n\n\n\n<li><strong>Pendaratan<\/strong>: Mendaratlah dengan lembut di atas bola kaki Anda, segera bersiap untuk lompatan berikutnya.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>200+ Aplikasi Tempur FCS<\/strong>: Meningkatkan rekrutmen serat otot berkedut cepat di kaki bagian bawah, yang secara langsung meningkatkan kecepatan gerak kaki dan daya tahan kardiovaskular di akhir putaran.<\/p>","protected":false},"excerpt":{"rendered":"<p>Keterampilan lompat tali tingkat lanjut yang mengharuskan tali melewati bawah kaki dua kali dalam satu lompatan, menekankan kekuatan dan koordinasi betis yang eksplosif. Standar Pelaksanaan: 200+ Aplikasi Tempur FCS: Meningkatkan perekrutan serat otot berkedut cepat di kaki bagian bawah, yang secara langsung meningkatkan kecepatan gerak kaki dan daya tahan kardiovaskular di akhir putaran.<\/p>","protected":false},"featured_media":0,"template":"","equipment":[668],"exercise_category":[695],"target_muscle":[],"class_list":["post-6186","exercise","type-exercise","status-publish","hentry"],"acf":{"video_link":"https:\/\/www.youtube.com\/watch?v=82jNjDS19lg","coaching_cue":"\"Jump slightly higher than a normal skip and flick your wrists twice in a quick, sharp snap. Think: Big jump, fast hands.\"","is_ai_vision_supported":true,"session_phase":"Warm Up","order_index":4,"ai_vision_key":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise\/6186","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/types\/exercise"}],"version-history":[{"count":0,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise\/6186\/revisions"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/media?parent=6186"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/equipment?post=6186"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise_category?post=6186"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/target_muscle?post=6186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}