{"id":6187,"date":"2026-05-02T21:11:36","date_gmt":"2026-05-02T13:11:36","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6187"},"modified":"2026-05-27T19:58:03","modified_gmt":"2026-05-27T11:58:03","slug":"dumbel-bulgarian-split-squat","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/id\/exercise\/dumbbell-bulgarian-split-squat\/","title":{"rendered":"Dumbbell Bulgarian Split Squat"},"content":{"rendered":"

Latihan unilateral yang menantang yang menargetkan kekuatan kaki sekaligus menuntut keseimbangan dan stabilitas pinggul.<\/p>\n\n\n\n

Standar Pelaksanaan<\/strong>:<\/p>\n\n\n\n

    \n
  1. Pengaturan<\/strong>: Berdiri membelakangi bangku. Letakkan bagian atas salah satu kaki pada bangku di belakang Anda.<\/li>\n\n\n\n
  2. Posisi<\/strong>: Pegang dumbel di sisi tubuh Anda. Langkahkan kaki depan Anda ke depan secukupnya untuk mempertahankan tulang kering vertikal selama squat.<\/li>\n\n\n\n
  3. The Drop<\/strong>: Turunkan lutut belakang Anda ke arah lantai hingga paha depan sejajar dengan lantai.<\/li>\n\n\n\n
  4. Pendakian<\/strong>: Menggerakkan kembali melalui tumit depan ke posisi awal.<\/li>\n<\/ol>\n\n\n\n

    200+ Aplikasi Tempur FCS<\/strong>: Mengembangkan kekuatan satu kaki yang diperlukan untuk melakukan tendangan yang kuat dan keseimbangan yang diperlukan untuk tetap tegak ketika lawan menangkap kaki Anda.<\/p>","protected":false},"excerpt":{"rendered":"

    Latihan unilateral yang menantang yang menargetkan kekuatan kaki sambil memberikan tuntutan besar pada keseimbangan dan stabilitas pinggul. Standar Pelaksanaan: 200+ Aplikasi Tempur FCS: Mengembangkan kekuatan satu kaki yang dibutuhkan untuk melakukan tendangan yang kuat dan keseimbangan yang dibutuhkan untuk tetap tegak ketika lawan menangkap kaki Anda.<\/p>","protected":false},"featured_media":0,"template":"","equipment":[649,670],"exercise_category":[695],"target_muscle":[],"class_list":["post-6187","exercise","type-exercise","status-publish","hentry"],"acf":{"video_link":"https:\/\/www.youtube.com\/watch?v=-IpkZv8tZYM","coaching_cue":"\"Place the top of your back foot on the bench. Lower your back knee toward the ground while keeping your front knee tracking over your toes and your weight in the mid-foot.\"","is_ai_vision_supported":true,"session_phase":"Main Workout","order_index":26,"ai_vision_key":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise\/6187","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\/6187\/revisions"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/media?parent=6187"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/equipment?post=6187"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise_category?post=6187"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/target_muscle?post=6187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}