Exercise Category：第 2.4 阶段：地面运动

调整你的移动能力，以适应垂直到水平的战斗转换。2.4 阶段侧重于在垫上有效移动的基本力学，强调技术性逃脱、髋部移动和战术性重新定位。在 200+ FCS 体系中，地面移动是为了保持功能控制，并创造必要的空间来重新站立或确保优势地位。掌握虾式、桥式和技术站立的动能流，确保即使被击倒也能保持机动性和危险性。.

姿势与站姿

本指南详细解析了姿势与基础训练，内容涵盖明确的执行标准、训练计划以及应避免的常见错误。 “姿势与基础”是源自“200+功能性格斗系统”（FCS）的一项适合初学者的地面移动训练，主要锻炼前核心肌群和下肢稳定肌群。该训练被设计为主训练环节，可在垫子上单独进行。“姿势……” 阅读更多

This guide breaks down the upa escape bjj with clear execution standards, programming, and common mistakes to avoid. Part of the 200+ Functional Combat System (FCS), Bridge / Upa is an intermediate ground movement drill, working primarily the posterior chain and anterior core. It is programmed as a main-workout element, trained solo and on mats. … 阅读更多

技术准备

This guide breaks down the technical stand up mma with clear execution standards, programming, and common mistakes to avoid. Technical Stand-up is an intermediate ground movement drill from the 200+ Functional Combat System (FCS), working primarily the lower stabilizer and anterior core. It is programmed as a main-workout element, trained solo and on mats. Equipment … 阅读更多

螃蟹步

This guide breaks down the crab walk exercise with clear execution standards, programming, and common mistakes to avoid. Part of the 200+ Functional Combat System (FCS), Crab Walk is an intermediate ground movement drill, working primarily the posterior chain and upper push. It is programmed as a main-workout element, trained on mats. Equipment needed: Yoga/Exercise … 阅读更多

圆木滚动

Log Roll is an intermediate ground movement drill from the 200+ Functional Combat System (FCS), working primarily the rotational core and anterior core. It is programmed as a main-workout element, trained solo and on mats. Equipment needed: Yoga/Exercise Mat. Log Roll Execution Standards 200+ FCS Combat Application Within the 200+ FCS system, Log Roll belongs … 阅读更多

臀部逃生/捕虾

This guide breaks down the hip escape bjj with clear execution standards, programming, and common mistakes to avoid. Hip Escape / Shrimping is an intermediate ground movement drill inside the 200+ Functional Combat System (FCS), working primarily the anterior core and rotational core. It is programmed as a main-workout element, trained solo and on mats. … 阅读更多

补给与恢复

补给与恢复