{"id":6189,"date":"2026-05-02T21:33:19","date_gmt":"2026-05-02T13:33:19","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6189"},"modified":"2026-05-20T00:13:39","modified_gmt":"2026-05-19T16:13:39","slug":"tarik-papan-dumbel-melalui","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/id\/exercise\/dumbbell-plank-pull-through\/","title":{"rendered":"Tarik-Tarik Papan Dumbbell"},"content":{"rendered":"

Latihan inti anti-rotasi yang dilakukan dalam posisi papan, dengan fokus pada menahan gerakan tubuh di bawah beban.<\/p>\n\n\n\n

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

    \n
  1. Pengaturan<\/strong>: Mulailah dengan posisi papan yang tinggi dengan dumbel yang diletakkan tepat di belakang satu tangan.<\/li>\n\n\n\n
  2. Jangkauan<\/strong>: Jangkau tangan Anda yang berlawanan di bawah tubuh Anda untuk meraih dumbel.<\/li>\n\n\n\n
  3. The Pull<\/strong>: Seret halter melintasi lantai ke sisi lain tanpa membiarkan pinggul Anda miring atau berputar.<\/li>\n\n\n\n
  4. Menstabilkan<\/strong>: Tanam kembali tangan Anda dan ulangi dengan sisi lainnya.<\/li>\n<\/ol>\n\n\n\n

    200+ Aplikasi Tempur FCS<\/strong>: Melatih tubuh untuk menahan tarikan atau dorongan keluar dari posisi sejajar saat melakukan gerakan clinch atau bergulat.<\/p>","protected":false},"excerpt":{"rendered":"

    Latihan inti anti-rotasi yang dilakukan dalam posisi papan, dengan fokus pada menahan gerakan tubuh di bawah beban. Standar Pelaksanaan: 200+ Aplikasi Tempur FCS: Melatih tubuh untuk menahan tubuh agar tidak tertarik atau terdorong keluar dari posisi yang seharusnya selama melakukan gerakan clinch atau bergulat.<\/p>","protected":false},"featured_media":0,"template":"","equipment":[649,662],"exercise_category":[695],"target_muscle":[],"class_list":["post-6189","exercise","type-exercise","status-publish","hentry"],"acf":{"video_link":"https:\/\/www.youtube.com\/watch?v=VKYO7UG9HGg","coaching_cue":"\"In a high plank position with feet slightly wider than usual, reach your opposite hand under to pull the weight across. Minimize any rocking in your hips to maintain anti-rotational stability.\"","is_ai_vision_supported":false,"session_phase":"None","order_index":"","ai_vision_key":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise\/6189","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\/6189\/revisions"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/media?parent=6189"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/equipment?post=6189"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise_category?post=6189"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/target_muscle?post=6189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}