{"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":"2026-05-15T17:09:19","modified_gmt":"2026-05-15T09:09:19","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":"

An anti-rotational core exercise performed in a plank position, focusing on resisting torso movement under load.<\/p>\n\n\n\n

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

    \n
  1. Pengaturan<\/strong>: Start in a high plank position with a dumbbell placed just behind one hand.<\/li>\n\n\n\n
  2. The Reach<\/strong>: Reach your opposite hand under your body to grab the dumbbell.<\/li>\n\n\n\n
  3. The Pull<\/strong>: Drag the dumbbell across the floor to the other side without allowing your hips to tilt or rotate.<\/li>\n\n\n\n
  4. Stabilize<\/strong>: Re-plant your hand and repeat with the other side.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS Combat Application<\/strong>: Trains the body to resist being pulled or pushed out of alignment during clinch work or wrestling exchanges.<\/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":"","meta":{"_acf_changed":false},"equipment":[649,662],"exercise_category":[695],"target_muscle":[673,652,650],"class_list":["post-6189","exercise","type-exercise","status-publish","hentry","equipment-dumbbell","equipment-yoga-mat","exercise_category-strength-conditioning","target_muscle-anti-rotation","target_muscle-core","target_muscle-shoulders"],"acf":[],"_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"}],"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}]}}