{"id":6195,"date":"2026-05-03T12:38:31","date_gmt":"2026-05-03T04:38:31","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6195"},"modified":"2026-05-15T17:11:57","modified_gmt":"2026-05-15T09:11:57","slug":"jongkok-tempo","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/id\/exercise\/tempo-squats\/","title":{"rendered":"Tempo Squat"},"content":{"rendered":"

A variation of the squat that emphasizes time under tension (TUT) by following a specific 3-1-1 movement rhythm.<\/p>\n\n\n\n

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

    \n
  1. The Descent<\/strong>: Lower your hips slowly and under control for a full 3 seconds.<\/li>\n\n\n\n
  2. The Pause<\/strong>: Hold the bottom position for 1 second, maintaining full core and leg tension.<\/li>\n\n\n\n
  3. The Drive<\/strong>: Explode back up to the starting position in 1 second.<\/li>\n\n\n\n
  4. The Reset<\/strong>: Brief pause at the top before immediately beginning the next 3-second descent.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS Combat Application:<\/strong> Eliminates reliance on momentum and “bouncing” out of the hole, building the raw structural strength needed for clinch control and explosive level changes.<\/p>","protected":false},"excerpt":{"rendered":"

    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":false},"equipment":[649,655,681],"exercise_category":[695],"target_muscle":[652,653,654,675],"class_list":["post-6195","exercise","type-exercise","status-publish","hentry","equipment-dumbbell","equipment-kettlebell","equipment-none-bodyweight","exercise_category-strength-conditioning","target_muscle-core","target_muscle-glutes","target_muscle-hamstrings","target_muscle-quadriceps"],"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}]}}