{"id":6195,"date":"2026-05-03T12:38:31","date_gmt":"2026-05-03T04:38:31","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&#038;p=6195"},"modified":"2026-05-27T20:27:17","modified_gmt":"2026-05-27T12:27:17","slug":"jongkok-tempo","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/id\/exercise\/tempo-squats\/","title":{"rendered":"Tempo Squat"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Variasi dari squat yang menekankan pada waktu di bawah tekanan (TUT) dengan mengikuti ritme gerakan 3-1-1 tertentu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Standar Pelaksanaan:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>The Descent<\/strong>: Turunkan pinggul Anda secara perlahan dan terkendali selama 3 detik penuh.<\/li>\n\n\n\n<li><strong>Jeda<\/strong>: Tahan posisi bawah selama 1 detik, pertahankan ketegangan inti dan kaki secara penuh.<\/li>\n\n\n\n<li><strong>The Drive<\/strong>: Meledak kembali ke posisi awal dalam 1 detik.<\/li>\n\n\n\n<li><strong>Reset<\/strong>: Jeda singkat di puncak sebelum segera memulai turunan 3 detik berikutnya.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>200+ Aplikasi Tempur FCS:<\/strong> Menghilangkan ketergantungan pada momentum dan \u201cmemantul\u201d keluar dari lubang, membangun kekuatan struktural mentah yang dibutuhkan untuk kontrol clinch dan perubahan level eksplosif.<\/p>","protected":false},"excerpt":{"rendered":"<p>Variasi dari squat yang menekankan pada waktu di bawah tekanan (TUT) dengan mengikuti ritme gerakan 3-1-1 tertentu. Standar Pelaksanaan: 200+ Aplikasi Tempur FCS: Menghilangkan ketergantungan pada momentum dan \u201cmemantul\u201d keluar dari lubang, membangun kekuatan struktural yang dibutuhkan untuk kontrol clinch dan perubahan tingkat eksplosif.<\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":true},"equipment":[681,649,655],"exercise_category":[695],"target_muscle":[],"class_list":["post-6195","exercise","type-exercise","status-publish","hentry","equipment-bodyweight","equipment-dumbbell","equipment-kettlebell","exercise_category-strength-conditioning"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise\/6195","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=6195"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/equipment?post=6195"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise_category?post=6195"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/target_muscle?post=6195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}