{"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":"2026-05-27T20:28:58","modified_gmt":"2026-05-27T12:28:58","slug":"papan","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/id\/exercise\/plank\/","title":{"rendered":"Papan"},"content":{"rendered":"

Latihan inti isometrik dasar yang dirancang untuk membangun stabilitas tulang belakang dan daya tahan perut.<\/p>\n\n\n\n

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

    \n
  1. Pengaturan<\/strong>: Letakkan lengan bawah (Low Plank) atau tangan (High Plank) di lantai, tepat di bawah bahu Anda.<\/li>\n\n\n\n
  2. Penjajaran<\/strong>: Langkahkan kaki Anda ke belakang, menciptakan garis lurus dari kepala ke tumit Anda.<\/li>\n\n\n\n
  3. Terlibat<\/strong>: Tekan otot glutes dan kencangkan inti tubuh Anda untuk mencegah pinggul kendur atau melengkung.<\/li>\n\n\n\n
  4. Tahan.<\/strong>: Pertahankan posisi kaku ini sambil bernapas dengan mantap.<\/li>\n<\/ol>\n\n\n\n

    200+ Aplikasi Tempur FCS:<\/strong> Membangun kekakuan inti yang diperlukan untuk mempertahankan postur tubuh dan menahan agar tidak patah saat melakukan gerakan clinch atau transisi gulat.<\/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":true},"equipment":[662],"exercise_category":[695],"target_muscle":[],"class_list":["post-6191","exercise","type-exercise","status-publish","hentry","equipment-yoga-mat","exercise_category-strength-conditioning"],"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}]}}