{"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":"2026-05-20T11:40:27","modified_gmt":"2026-05-20T03:40:27","slug":"tahan-badan-berongga","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/ms\/exercise\/hollow-body-hold\/","title":{"rendered":"Pegangan Badan Berongga"},"content":{"rendered":"

Latihan teras isometrik lanjutan yang melatih rantaian anterior untuk menahan ekstensi tulang belakang dengan mengekalkan bentuk \u201chollow\u201d.<\/p>\n\n\n\n

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

    \n
  1. Pemasangan<\/strong>Barings terlentang di atas tikar dengan lengan diulurkan di atas kepala dan kaki lurus.<\/li>\n\n\n\n
  2. Lift<\/strong>Angkat lengan, kepala, bahu dan kaki anda beberapa inci dari lantai secara serentak.<\/li>\n\n\n\n
  3. Sambungan<\/strong>Tekan bahagian bawah belakang anda dengan tegas ke atas tikar; tidak seharusnya ada jurang antara belakang anda dan lantai.<\/li>\n\n\n\n
  4. Tahan<\/strong>: Kekalkan bentuk bulan sabit melalui ketegangan teras.<\/li>\n<\/ol>\n\n\n\n

    200+ Aplikasi Pertempuran FCS:<\/strong> Melatih badan untuk mengekalkan struktur yang terlindung dan padat semasa berada di atas tanah (posisi bawah), mengelakkan tulang belakang daripada terlalu diregangkan.<\/p>","protected":false},"excerpt":{"rendered":"

    Latihan teras isometrik lanjutan yang melatih rantaian anterior untuk menahan ekstensi tulang belakang dengan mengekalkan bentuk \u201chollow\u201d. Standard Pelaksanaan: 200+ FCS Aplikasi Pertempuran: Melatih badan untuk mengekalkan struktur yang terlindung dan padat semasa berada di atas tanah (posisi bawah), mencegah tulang belakang daripada terlalu diregangkan.<\/p>","protected":false},"featured_media":0,"template":"","equipment":[662],"exercise_category":[695],"target_muscle":[],"class_list":["post-6193","exercise","type-exercise","status-publish","hentry","exercise_category-strength-conditioning"],"acf":{"order_index":"","session_phase":"None","difficulty":false,"portability":false,"setup_type":[],"is_ai_vision_supported":false,"coaching_cue":"\"Crush the mat with your lower back. If you can slide a finger under your back, you've lost the hold.\"","supervision_advised":false,"video_link":"https:\/\/www.youtube.com\/watch?v=3kC0YkaY6jo","unlock_month":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6193","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/types\/exercise"}],"version-history":[{"count":0,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6193\/revisions"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/media?parent=6193"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/equipment?post=6193"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise_category?post=6193"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/target_muscle?post=6193"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}