{"id":6187,"date":"2026-05-02T21:11:36","date_gmt":"2026-05-02T13:11:36","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&#038;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":"<p class=\"wp-block-paragraph\">Latihan unilateral yang menantang yang menargetkan kekuatan kaki sekaligus menuntut keseimbangan dan stabilitas pinggul.<\/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>Pengaturan<\/strong>: Berdiri membelakangi bangku. Letakkan bagian atas salah satu kaki pada bangku di belakang Anda.<\/li>\n\n\n\n<li><strong>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<li><strong>The Drop<\/strong>: Turunkan lutut belakang Anda ke arah lantai hingga paha depan sejajar dengan lantai.<\/li>\n\n\n\n<li><strong>Pendakian<\/strong>: Menggerakkan kembali melalui tumit depan ke posisi awal.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>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":"<p>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":"","meta":{"_acf_changed":true},"equipment":[649,670],"exercise_category":[695],"target_muscle":[],"class_list":["post-6187","exercise","type-exercise","status-publish","hentry","equipment-dumbbell","equipment-flat-bench","exercise_category-strength-conditioning"],"acf":[],"_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"}],"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}]}}