{"id":6191,"date":"2026-05-03T09:59:07","date_gmt":"2026-05-03T01:59:07","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6191"},"modified":"2026-05-15T17:09:51","modified_gmt":"2026-05-15T09:09:51","slug":"papan","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/id\/exercise\/plank\/","title":{"rendered":"Papan"},"content":{"rendered":"

A foundational isometric core exercise designed to build spinal stability and abdominal endurance.<\/p>\n\n\n\n

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

    \n
  1. Pengaturan<\/strong>: Place your forearms (Low Plank) or hands (High Plank) on the floor, directly under your shoulders.<\/li>\n\n\n\n
  2. Alignment<\/strong>: Step your feet back, creating a straight line from your head to your heels.<\/li>\n\n\n\n
  3. Engage<\/strong>: Squeeze your glutes and brace your core to prevent your hips from sagging or arching.<\/li>\n\n\n\n
  4. Tahan.<\/strong>: Maintain this rigid position while breathing steadily.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS Combat Application:<\/strong> Builds the core rigidity necessary to maintain posture and resist being broken down during clinch work or wrestling transitions.<\/p>","protected":false},"excerpt":{"rendered":"

    Latihan inti isometrik dasar yang dirancang untuk membangun stabilitas tulang belakang dan daya tahan perut. Standar Pelaksanaan: 200+ Aplikasi Tempur FCS: Membangun kekakuan inti yang diperlukan untuk mempertahankan postur tubuh dan menahan diri dari kerusakan selama latihan clinch atau transisi gulat.<\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[662],"exercise_category":[695],"target_muscle":[660,674,652,653,650],"class_list":["post-6191","exercise","type-exercise","status-publish","hentry","equipment-yoga-mat","exercise_category-strength-conditioning","target_muscle-obliques","target_muscle-rectus-abdominis","target_muscle-core","target_muscle-glutes","target_muscle-shoulders"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise\/6191","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=6191"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/equipment?post=6191"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise_category?post=6191"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/target_muscle?post=6191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}