{"id":6193,"date":"2026-05-03T10:37:12","date_gmt":"2026-05-03T02:37:12","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6193"},"modified":"2026-05-15T17:10:47","modified_gmt":"2026-05-15T09:10:47","slug":"penahan-tubuh-berongga","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/id\/exercise\/hollow-body-hold\/","title":{"rendered":"Pegangan Tubuh Berongga"},"content":{"rendered":"

Latihan inti isometrik tingkat lanjut yang melatih rantai anterior untuk menahan ekstensi tulang belakang dengan mempertahankan bentuk \u201cberongga\u201d.<\/p>\n\n\n\n

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

    \n
  1. Pengaturan<\/strong>: Berbaring telentang di atas matras dengan lengan terentang di atas kepala dan kaki lurus.<\/li>\n\n\n\n
  2. Lift<\/strong>: Angkat lengan, kepala, bahu, dan kaki Anda secara bersamaan beberapa inci dari lantai.<\/li>\n\n\n\n
  3. Koneksi<\/strong>: Tekan punggung bawah Anda dengan kuat ke matras; tidak boleh ada celah antara punggung dan lantai.<\/li>\n\n\n\n
  4. Tahan.<\/strong>: Mempertahankan bentuk bulan sabit melalui tegangan inti.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS Combat Application:<\/strong> Melatih tubuh untuk mempertahankan struktur yang terlindungi dan kompak saat berada di tanah (posisi bawah), mencegah tulang belakang dari peregangan yang berlebihan.<\/p>","protected":false},"excerpt":{"rendered":"

    Latihan inti isometrik tingkat lanjut yang melatih rantai anterior untuk menahan ekstensi tulang belakang dengan mempertahankan bentuk \u201cberongga\u201d. Standar Pelaksanaan: 200+ Aplikasi Tempur FCS: Melatih tubuh untuk mempertahankan struktur yang terlindungi dan kompak saat berada di tanah (posisi bawah), mencegah tulang belakang terlalu terulur.<\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[662],"exercise_category":[695],"target_muscle":[677,652,678],"class_list":["post-6193","exercise","type-exercise","status-publish","hentry","equipment-yoga-mat","exercise_category-strength-conditioning","target_muscle-deep-abdominals","target_muscle-core","target_muscle-hip-flexors"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise\/6193","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=6193"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/equipment?post=6193"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise_category?post=6193"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/target_muscle?post=6193"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}