{"id":11678,"date":"2026-08-17T15:15:35","date_gmt":"2026-08-17T07:15:35","guid":{"rendered":"https:\/\/gooart.space\/en\/?post_type=exercise&#038;p=11678"},"modified":"2026-08-22T14:32:46","modified_gmt":"2026-08-22T06:32:46","slug":"%e6%96%9c%e5%90%91%e8%ae%ad%e7%bb%83","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/oblique-workout\/","title":{"rendered":"\u659c\u808c\u953b\u70bc"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u201c\u659c\u808c\u8bad\u7ec3\u201d\u662f\u201c200+\u529f\u80fd\u6027\u683c\u6597\u7cfb\u7edf\u201d\uff08FCS\uff09\u4e2d\u7684\u4e00\u9879\u521d\u7ea7\u529b\u91cf\u4e0e\u4f53\u80fd\u8bad\u7ec3\u7ec3\u4e60\uff0c\u4e3b\u8981\u953b\u70bc\u4fa7\u5411\u6838\u5fc3\u808c\u7fa4\u2014\u2014\u5373\u73af\u7ed5\u8170\u90e8\u4e24\u4fa7\u7684\u659c\u808c\u3002\u8be5\u7ec3\u4e60\u88ab\u8bbe\u8ba1\u4e3a\u4e3b\u8bad\u7ec3\u73af\u8282\uff0c\u9700\u5355\u72ec\u8fdb\u884c\u3002\u6240\u9700\u5668\u6750\uff1a\u4ec5\u9700\u81ea\u8eab\u4f53\u91cd\u548c\u4e00\u5f20\u57ab\u5b50\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\"(\u300a\u4e16\u754c\u4eba\u6743\u5ba3\u8a00\u300b) <strong>\u659c\u5411\u8bad\u7ec3<\/strong> \u8be5\u8bad\u7ec3\u4f53\u7cfb\u7684\u6838\u5fc3\u662f\u4fa7\u5367\u659c\u5411\u5377\u8179\uff1a\u901a\u8fc7\u7f13\u6162\u3001\u6807\u51c6\u7684\u6536\u7f29\u52a8\u4f5c\uff0c\u8ba9\u8eaf\u5e72\u4fa7\u9762\u5b66\u4f1a\u5728\u53ef\u63a7\u72b6\u6001\u4e0b\u8fdb\u884c\u5c48\u66f2\u3002\u5728\u8fd9\u91cc\uff0c\u8179\u659c\u808c\u7edd\u975e\u4ec5\u4f9b\u5c55\u793a\u7684\u201c\u82b1\u74f6\u808c\u8089\u201d\u2014\u2014\u5b83\u4eec\u662f\u9acb\u90e8\u4e0e\u80a9\u90e8\u4e4b\u95f4\u7684\u67a2\u7ebd\uff0c\u6bcf\u4e00\u4e2a\u62f3\u51fb\u3001\u8e22\u51fb\u548c\u9632\u6454\u52a8\u4f5c\uff0c\u529b\u91cf\u90fd\u901a\u8fc7\u5b83\u4eec\u4f20\u9012\u3002 \u8bad\u7ec3\u5b83\u4eec\u65f6\uff0c\u8981\u50cf\u7ec3\u4e60\u76f4\u62f3\u4e00\u6837\u4e25\u683c\u81ea\u5f8b\u3002.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>\u76ee\u5f55<\/h2><nav><ul><li><a href=\"#oblique-workout-execution-standards\">\u659c\u808c\u8bad\u7ec3\u6267\u884c\u6807\u51c6<\/a><\/li><li><a href=\"#200-fcs-combat-application\">200+ FCS \u6218\u6597\u5e94\u7528<\/a><\/li><li><a href=\"#how-to-structure-your-oblique-workout-training\">\u5982\u4f55\u5b89\u6392\u659c\u808c\u8bad\u7ec3\u8ba1\u5212<\/a><\/li><li><a href=\"#common-mistakes\">\u5e38\u89c1\u9519\u8bef<\/a><\/li><li><a href=\"#safety-notes\">\u5b89\u5168\u6ce8\u610f\u4e8b\u9879<\/a><\/li><li><a href=\"#benefits\">\u76ca\u5904<\/a><\/li><li><a href=\"#programming-progression\">\u8bad\u7ec3\u8ba1\u5212\u4e0e\u8fdb\u9636<\/a><\/li><li><a href=\"#frequently-asked-questions\">\u5e38\u89c1\u95ee\u9898\u89e3\u7b54<\/a><ul><li><a href=\"#oblique-exercises-variations-to-add-later\">\u659c\u808c\u953b\u70bc\uff1a\u540e\u7eed\u53ef\u589e\u52a0\u7684\u53d8\u5f0f<\/a><\/li><li><a href=\"#oblique-workout-no-equipment-why-bodyweight-is-enough\">\u65e0\u9700\u5668\u68b0\u7684\u659c\u808c\u8bad\u7ec3\uff1a\u4e3a\u4ec0\u4e48\u4ec5\u9760\u81ea\u91cd\u5c31\u8db3\u591f\u4e86<\/a><\/li><\/ul><\/li><li><a href=\"#related-exercises\">\u76f8\u5173\u7ec3\u4e60<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1280\" height=\"848\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/oblique-workout-featured-1200x630-1.jpg\" alt=\"\u659c\u5411\u8bad\u7ec3\uff1a\u4fa7\u8eab\u5377\u8179\" class=\"wp-image-11680\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/oblique-workout-featured-1200x630-1.jpg 1280w, https:\/\/gooart.space\/wp-content\/uploads\/oblique-workout-featured-1200x630-1-768x509.jpg 768w, https:\/\/gooart.space\/wp-content\/uploads\/oblique-workout-featured-1200x630-1-18x12.jpg 18w, https:\/\/gooart.space\/wp-content\/uploads\/oblique-workout-featured-1200x630-1-600x398.jpg 600w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><figcaption class=\"wp-element-caption\">\u659c\u5411\u8bad\u7ec3\uff1a\u4fa7\u8eab\u5377\u8179<\/figcaption><\/figure>\n\n\n\n<h2 id=\"oblique-workout-execution-standards\" class=\"wp-block-heading\">\u659c\u808c\u8bad\u7ec3\u6267\u884c\u6807\u51c6<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4fa7\u5367\uff0c\u53cc\u817f\u53e0\u653e\uff0c\u524d\u81c2\u6a2a\u8de8\u80f8\u524d\u6216\u653e\u5728\u5730\u677f\u4e0a\u4ee5\u4fdd\u6301\u5e73\u8861\u3002.<\/li>\n\n\n\n<li>\u5c06\u4e0a\u65b9\u90a3\u53ea\u624b\u8f7b\u8f7b\u653e\u5728\u8111\u540e\u2014\u2014\u624b\u6307\u76f8\u89e6\uff0c\u5207\u52ff\u7528\u529b\u62c9\u626f\u3002.<\/li>\n\n\n\n<li>\u547c\u6c14\uff0c\u5c06\u4e0a\u534a\u8eab\u5411\u4e00\u4fa7\u6536\u7d27\uff0c\u540c\u65f6\u5c06\u4e0a\u4fa7\u8098\u90e8\u5411\u540c\u4fa7\u81c0\u90e8\u65b9\u5411\u53d1\u529b\u3002.<\/li>\n\n\n\n<li>\u62ac\u8d77\u8eab\u4f53\u7684\u9ad8\u5ea6\u8981\u8db3\u591f\u9ad8\uff0c\u76f4\u5230\u611f\u89c9\u5230\u8eaf\u5e72\u4fa7\u9762\u6536\u7d27\u2014\u2014\u80a9\u80db\u9aa8\u521a\u597d\u79bb\u5f00\u57ab\u5b50\uff0c\u4e0d\u8981\u518d\u9ad8\u4e86\u3002.<\/li>\n\n\n\n<li>\u5728\u9876\u7aef\u505c\u987f\u4e00\u79d2\u949f\u3002\u7528\u529b\u6536\u7d27\uff0c\u4e0d\u8981\u6446\u52a8\u3002.<\/li>\n\n\n\n<li>\u6709\u63a7\u5236\u5730\u4e0b\u653e\uff0c\u76f4\u5230\u80a9\u8180\u518d\u6b21\u89e6\u78b0\u5230\u57ab\u5b50\u3002\u8fd9\u7b97\u4e00\u6b21\u91cd\u590d\u2014\u2014\u5148\u5b8c\u6210\u5355\u4fa7\u7684\u6240\u6709\u91cd\u590d\u6b21\u6570\uff0c\u7136\u540e\u6362\u8fb9\u3002.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"200-fcs-combat-application\" class=\"wp-block-heading\">200+ FCS \u6218\u6597\u5e94\u7528<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728200+ FCS\u8def\u7ebf\u56fe\u4e2d\uff0c\u201c\u659c\u808c\u8bad\u7ec3\u201d\u4f5c\u4e3a\u4fa7\u5411\u6838\u5fc3\u57fa\u7840\uff0c\u5c5e\u4e8e\u7b2c1.1\u9636\u6bb5\uff08\u529b\u91cf\u4e0e\u4f53\u80fd\u8bad\u7ec3\uff09\u3002 \u659c\u65b9\u808c\u8d1f\u8d23\u8eaf\u5e72\u7684\u65cb\u8f6c\u548c\u7a33\u5b9a\u2014\u2014\u6b63\u662f\u5b83\u4eec\u5c06\u9acb\u90e8\u65cb\u8f6c\u8f6c\u5316\u4e3a\u4ea4\u53c9\u51fb\u6253\u65f6\u7684\u51fa\u62f3\u901f\u5ea6\uff0c\u6b63\u662f\u5b83\u4eec\u5728\u5bf9\u624b\u8e22\u51fb\u51fb\u4e2d\u4f60\u7684\u62a4\u5177\u65f6\u4fdd\u6301\u4f60\u7684\u59ff\u52bf\u7a33\u5b9a\uff0c\u4e5f\u662f\u5b83\u4eec\u8ba9\u4f60\u5728\u5e95\u4f4d\u65f6\u80fd\u591f\u4fdd\u6301\u67b6\u52bf\u5e76\u50cf\u867e\u4e00\u6837\u8fc5\u901f\u8131\u8eab\uff0c\u800c\u4e0d\u4f1a\u8eab\u4f53\u8737\u7f29\u3002\u659c\u65b9\u808c\u529b\u91cf\u8584\u5f31\u7684\u683c\u6597\u9009\u624b\u4f1a\u5411\u4e24\u4e2a\u65b9\u5411\u6d41\u5931\u529b\u91cf\uff1a\u8f93\u51fa\u529b\u91cf\u51cf\u5f31\uff0c\u627f\u53d7\u51b2\u51fb\u65f6\u7684\u97e7\u6027\u4e5f\u968f\u4e4b\u964d\u4f4e\u3002.<\/p>\n\n\n\n<h2 id=\"how-to-structure-your-oblique-workout-training\" class=\"wp-block-heading\">\u5982\u4f55\u5b89\u6392\u659c\u808c\u8bad\u7ec3\u8ba1\u5212<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5c06\u201c\u659c\u808c\u8bad\u7ec3\u201d\u5b89\u6392\u5728\u8bad\u7ec3\u7684\u4e3b\u8981\u73af\u8282\u4e2d\uff0c\u5373\u70ed\u8eab\u4e4b\u540e\uff1a\u6bcf\u4fa7\u8fdb\u884c3\u20134\u7ec4\uff0c\u6bcf\u7ec410\u201315\u6b21\u6807\u51c6\u52a8\u4f5c\uff0c\u4e24\u4fa7\u4e4b\u95f4\u4f11\u606f60\u201390\u79d2\u3002 \u6b64\u5904\u7684\u8bad\u7ec3\u53d8\u91cf\u662f\u8282\u594f\u2014\u2014\u4e0a\u62ac2\u79d2\uff0c\u6536\u7d271\u79d2\uff0c\u4e0b\u653e2\u79d2\u3002\u5982\u679c\u4f60\u80fd\u5306\u5306\u5b8c\u621020\u6b21\uff0c\u8bf4\u660e\u52a8\u4f5c\u901f\u5ea6\u8fc7\u5feb\uff0c\u65e0\u6cd5\u8ba1\u6570\u3002\u5728\u57ab\u5b50\u4e0a\u5b8c\u6210\u9ad8\u8d28\u91cf\u7684\u91cd\u590d\u52a8\u4f5c\uff0c\u6c38\u8fdc\u6bd4\u8ffd\u6c42\u82f1\u96c4\u5f0f\u7684\u6b21\u6570\u66f4\u6709\u4ef7\u503c\u3002.<\/p>\n\n\n\n<h2 id=\"common-mistakes\" class=\"wp-block-heading\">\u5e38\u89c1\u9519\u8bef<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u62c9\u626f\u8116\u5b50\u3002.<\/strong> \u653e\u5728\u5934\u540e\u9762\u7684\u90a3\u53ea\u624b\u53ea\u662f\u4e2a\u201c\u4e58\u5ba2\u201d\uff0c\u800c\u4e0d\u662f\u201c\u8d77\u91cd\u673a\u201d\u3002\u5982\u679c\u4f60\u7684\u8116\u5b50\u6bd4\u4fa7\u8eab\u5148\u611f\u5230\u75b2\u52b3\uff0c\u90a3\u95ee\u9898\u5c31\u51fa\u5728\u4f60\u7684\u63e1\u6cd5\u4e0a\u3002.<\/li>\n\n\n\n<li><strong>\u5c06\u81c0\u90e8\u5411\u540e\u6eda\u52a8\u3002.<\/strong> \u4e00\u65e6\u9acb\u90e8\u5411\u540e\u6446\u52a8\uff0c\u659c\u808c\u5c31\u4f1a\u505c\u6b62\u53d1\u529b\uff0c\u800c\u9acb\u5c48\u808c\u5219\u5f00\u59cb\u53d1\u529b\u3002\u4fdd\u6301\u8eab\u4f53\u5bf9\u9f50\u2014\u2014\u819d\u76d6\u3001\u9acb\u90e8\u548c\u80a9\u8180\u5728\u4e00\u6761\u5782\u76f4\u7ebf\u4e0a\u3002.<\/li>\n\n\n\n<li><strong>\u7528\u529b\u6325\u6746\uff0c\u8ffd\u6c42\u9ad8\u5ea6\u3002.<\/strong> \u501f\u52a9\u60ef\u6027\u4e3e\u8d77\u66f4\u91cd\u7684\u91cd\u91cf\uff0c\u53cd\u800c\u7b97\u662f\u4e00\u6b21\u66f4\u5dee\u7684\u8bad\u7ec3\u52a8\u4f5c\u3002\u505a\u5377\u8179\u65f6\uff0c\u505a\u5230\u771f\u6b63\u611f\u53d7\u5230\u808c\u8089\u6536\u7d27\u7684\u4f4d\u7f6e\uff0c\u4fdd\u6301\u8be5\u59ff\u52bf\uff0c\u7136\u540e\u7f13\u6162\u653e\u4e0b\u3002.<\/li>\n\n\n\n<li><strong>\u8df3\u8fc7\u8f83\u5f31\u7684\u4e00\u4fa7\u3002.<\/strong> \u6bcf\u4e2a\u4eba\u90fd\u6709\u4e00\u4e2a\u3002\u4ece\u5b83\u5f00\u59cb\uff0c\u5e76\u8ba9\u5f3a\u4fa7\u7684\u91cd\u590d\u6b21\u6570\u4e0e\u4e4b\u5339\u914d\u2014\u2014\u800c\u4e0d\u662f\u53cd\u8fc7\u6765\u3002.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"safety-notes\" class=\"wp-block-heading\">\u5b89\u5168\u6ce8\u610f\u4e8b\u9879<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u52a8\u4f5c\u8981\u8db3\u591f\u7f13\u6162\uff0c\u4ee5\u81f3\u4e8e\u4e0d\u4ea7\u751f\u60ef\u6027\uff1b\u659c\u808c\u5bf9\u201c\u5f20\u529b\u6301\u7eed\u65f6\u95f4\u201d\u6709\u53cd\u5e94\uff0c\u800c\u975e\u901f\u5ea6\u3002.<\/li>\n\n\n\n<li>\u4fdd\u6301\u9888\u90e8\u81ea\u7136\u59ff\u52bf\u2014\u2014\u4e0b\u5df4\u5fae\u5fae\u5185\u6536\uff0c\u89c6\u7ebf\u671d\u5411\u819d\u76d6\uff0c\u5207\u52ff\u626d\u5934\u770b\u5411\u5929\u82b1\u677f\u3002.<\/li>\n\n\n\n<li>\u5728\u81c0\u90e8\u4e0b\u65b9\u57ab\u4e00\u5757\u57ab\u5b50\u6216\u6298\u53e0\u597d\u7684\u6bdb\u5dfe\uff1b\u5728\u8fd9\u4e2a\u59ff\u52bf\u4e0b\uff0c\u81c0\u90e8\u9aa8\u5934\u4f1a\u627f\u53d7\u76f4\u63a5\u538b\u529b\u3002.<\/li>\n\n\n\n<li>\u5982\u679c\u611f\u89c9\u5230\u808b\u9aa8\u6216\u4fa7\u8179\u6709\u5267\u70c8\u7684\u62c9\u626f\u611f\uff0c\u8bf7\u7acb\u5373\u505c\u6b62\u8be5\u7ec4\u8bad\u7ec3\u2014\u2014\u659c\u808c\u62c9\u4f24\u6062\u590d\u7f13\u6162\uff0c\u4e0d\u503c\u5f97\u518d\u591a\u505a\u4e00\u6b21\u91cd\u590d\u52a8\u4f5c\u3002.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u6307\u5bfc\u63d0\u793a\uff1a<\/strong> \u201c\u81c0\u90e8\u5806\u53e0\uff0c\u808b\u9aa8\u4e0b\u6c89\uff0c\u8098\u90e8\u8d34\u8fd1\u81c0\u90e8\u3002\u6536\u7d27\u4e0a\u90e8\u808c\u8089\uff0c\u4fdd\u6301\u4e00\u79d2\u949f\u2014\u2014\u7531\u8eaf\u5e72\u4fa7\u9762\u53d1\u529b\uff0c\u800c\u4e0d\u662f\u9760\u8116\u5b50\uff0c\u4e5f\u4e0d\u662f\u9760\u60ef\u6027\u3002\u201d<\/p>\n<\/blockquote>\n\n\n\n<h2 id=\"benefits\" class=\"wp-block-heading\">\u76ca\u5904<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u4f5c\u4e3a\u6db5\u76d6200\u591a\u9879FCS\u6f14\u4e60\u7684\u66f4\u5e7f\u6cdb\u6f14\u4e60\u5e93\u7684\u4e00\u90e8\u5206\uff0c\u672c\u6b21\u6f14\u4e60\u65e8\u5728\u9488\u5bf9 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Abdominal_external_oblique_muscle\" target=\"_blank\" rel=\"noopener noreferrer\">\u8179\u90e8\u5916\u659c\u808c<\/a> \u4ee5\u53ca\u4e0e\u5176\u534f\u540c\u5de5\u4f5c\u7684\u808c\u8089\u7fa4\uff0c\u8fd9\u4e9b\u8bad\u7ec3\u57fa\u4e8e\u6838\u5fc3\u529b\u91cf\u8bad\u7ec3\u7684\u539f\u5219\uff0c\u540c\u65f6\u9488\u5bf9\u201c\u529b\u91cf\u4e0e\u4f53\u80fd\u201d\u9636\u6bb5\u7684\u5177\u4f53\u9700\u6c42\u3002\u5f3a\u5065\u7684\u8179\u659c\u808c\u610f\u5473\u7740\u66f4\u597d\u7684\u8eaf\u5e72\u65cb\u8f6c\u80fd\u529b\u3001\u66f4\u597d\u7684\u6838\u5fc3\u7a33\u5b9a\u80fd\u529b\uff0c\u4ee5\u53ca\u80fd\u591f\u5c06\u529b\u91cf\u4ece\u5730\u9762\u6709\u6548\u4f20\u9012\u81f3\u62f3\u5934\u3001\u4e14\u4e0d\u4ea7\u751f\u80fd\u91cf\u635f\u8017\u7684\u8eaf\u5e72\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4ece\u540e\u52e4\u89d2\u5ea6\u6765\u770b\uff0c\u65e2\u4e0d\u9700\u8981\u4efb\u4f55\u5668\u6750\uff0c\u4e5f\u4e0d\u9700\u8981\u8bad\u7ec3\u4f19\u4f34\uff0c\u56e0\u6b64\u53ef\u4ee5\u5b8c\u5168\u72ec\u81ea\u8fdb\u884c\u8bad\u7ec3\u2014\u2014\u4e00\u5f20\u57ab\u5b50\u5927\u5c0f\u7684\u5730\u9762\u5c31\u662f\u5168\u90e8\u6240\u9700\u573a\u5730\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6b63\u662f\u8fd9\u79cd\u4f4e\u540e\u52e4\u5f00\u9500\u4e0e\u6e05\u6670\u6280\u672f\u6807\u51c6\u7684\u7ed3\u5408\uff0c\u4f7f\u5f97\u8be5\u8bad\u7ec3\u52a8\u4f5c\u5728\u201cGooart Space 200+ FCS\u201d\u7cfb\u7edf\u4e2d\u5360\u636e\u4e86\u4e00\u5e2d\u4e4b\u5730\uff0c\u800c\u975e\u6619\u82b1\u4e00\u73b0\u7684\u65b0\u5947\u52a8\u4f5c\uff1a\u968f\u7740\u4f60\u6574\u4f53\u6218\u6597\u4f53\u80fd\u7684\u63d0\u5347\uff0c\u8be5\u52a8\u4f5c\u53ef\u4ee5\u8fdb\u884c\u6301\u7eed\u8bad\u7ec3\u3001\u957f\u671f\u8ffd\u8e2a\uff0c\u5e76\u5b89\u5168\u5730\u9010\u6b65\u63d0\u5347\u96be\u5ea6\u3002.<\/p>\n\n\n\n<h2 id=\"programming-progression\" class=\"wp-block-heading\">\u8bad\u7ec3\u8ba1\u5212\u4e0e\u8fdb\u9636<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728 200+ FCS \u8bad\u7ec3\u6846\u67b6\u4e2d\uff0c\u201c\u659c\u5411\u8bad\u7ec3\u201d\u88ab\u5b89\u6392\u5728\u8bad\u7ec3\u8bfe\u7684\u4e3b\u8bad\u7ec3\u6a21\u5757\u5185\u3002\u5e94\u5c06\u5176\u5b89\u6392\u5728\u4e3b\u8bad\u7ec3\u6a21\u5757\u4e2d\uff0c\u7d27\u63a5\u70ed\u8eab\u4e4b\u540e\uff0c\u6b64\u65f6\u4f60\u7684\u4f53\u80fd\u548c\u5fc3\u7406\u72b6\u6001\u6700\u4f73\uff0c\u80fd\u591f\u5728\u75b2\u52b3\u72b6\u6001\u4e0b\u4ecd\u4fdd\u6301\u4e25\u683c\u7684\u6280\u672f\u6807\u51c6\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728\u521d\u5b66\u9636\u6bb5\uff0c\u5e94\u4f18\u5148\u4fdd\u8bc1\u52a8\u4f5c\u89c4\u8303\uff0c\u800c\u975e\u901f\u5ea6\u3001\u8d1f\u91cd\u6216\u52a8\u4f5c\u5e45\u5ea6\u2014\u2014\u4e0a\u8ff0\u6267\u884c\u6807\u51c6\u7684\u5b58\u5728\uff0c\u6b63\u662f\u4e3a\u4e86\u786e\u4fdd\u7edd\u4e0d\u4ee5\u727a\u7272\u52a8\u4f5c\u8d28\u91cf\u4e3a\u4ee3\u4ef7\u6765\u8ffd\u6c42\u8bad\u7ec3\u5f3a\u5ea6\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u968f\u7740\u8bad\u7ec3\u7684\u6df1\u5165\uff0c\u4e0b\u4e00\u6b65\u7684\u81ea\u7136\u9009\u62e9\u662f\u589e\u52a0\u8bad\u7ec3\u91cf\uff08\u589e\u52a0\u7ec4\u6570\u6216\u6b21\u6570\uff09\u3001\u8c03\u6574\u8282\u594f\uff08\u4e0b\u653e\u52a8\u4f5c\u653e\u6162\uff09\u6216\u52a0\u5927\u6760\u6746\u4f5c\u7528\uff08\u624b\u81c2\u4f38\u76f4\u4e3e\u8fc7\u5934\u9876\uff09\uff0c\u4f46\u524d\u63d0\u662f\u6bcf\u7ec4\u52a8\u4f5c\u4e2d\u81f3\u5c11\u6709\u4e00\u7ec4\u80fd\u8fbe\u5230\u672c\u9875\u524d\u6587\u6240\u8ff0\u7684\u6807\u51c6\u3002 \u8bf7\u5b9a\u671f\u91cd\u6e29\u201c\u5e38\u89c1\u9519\u8bef\u201d\u548c\u201c\u5b89\u5168\u6ce8\u610f\u4e8b\u9879\u201d\u90e8\u5206\uff0c\u56e0\u4e3a\u75b2\u52b3\u901a\u5e38\u662f\u5bfc\u81f4\u6280\u672f\u6807\u51c6\u9996\u5148\u5931\u6548\u7684\u9996\u8981\u539f\u56e0\u3002.<\/p>\n\n\n\n<h2 id=\"frequently-asked-questions\" class=\"wp-block-heading\">\u5e38\u89c1\u95ee\u9898\u89e3\u7b54<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u659c\u808c\u8bad\u7ec3\u9002\u5408\u521d\u5b66\u8005\u5417\uff1f<\/strong><br>\u5728200+ FCS\u7cfb\u7edf\u4e2d\uff0c\u201c\u659c\u5411\u8bad\u7ec3\u201d\u88ab\u5f52\u7c7b\u4e3a\u521d\u7ea7\u8bad\u7ec3\u3002\u4fa7\u5367\u59ff\u52bf\u7a33\u5b9a\uff0c\u52a8\u4f5c\u5e45\u5ea6\u8f83\u5c0f\uff0c\u4e14\u8d1f\u91cd\u4ec5\u4e3a\u81ea\u8eab\u4f53\u91cd\u2014\u2014\u8fd9\u4f7f\u5176\u6210\u4e3a\u5f00\u59cb\u9488\u5bf9\u4fa7\u5411\u6838\u5fc3\u808c\u7fa4\u76f4\u63a5\u8bad\u7ec3\u7684\u6700\u5b89\u5168\u65b9\u5f0f\u4e4b\u4e00\u3002\u5efa\u8bae\u4ece\u8f83\u5c11\u7684\u6b21\u6570\u548c\u8f83\u6162\u7684\u901f\u5ea6\u5f00\u59cb\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u8fdb\u884c\u4fa7\u8179\u808c\u8bad\u7ec3\u9700\u8981\u54ea\u4e9b\u5668\u6750\uff1f<\/strong><br>\u9664\u4e86\u81ea\u8eab\u4f53\u91cd\u548c\u4e00\u5f20\u80fd\u8ba9\u9acb\u90e8\u611f\u5230\u8212\u9002\u7684\u57ab\u5b50\u5916\uff0c\u65e0\u9700\u5176\u4ed6\u4efb\u4f55\u4e1c\u897f\u3002\u4e0d\u9700\u8981\u642d\u6863\uff0c\u4e0d\u9700\u8981\u54d1\u94c3\uff0c\u4e5f\u4e0d\u9700\u8981\u8bad\u7ec3\u51f3\u3002\u8bf7\u67e5\u770b\u672c\u9875\u9762\u5217\u51fa\u7684\u201c\u5668\u6750\u6e05\u5355\u201d\u548c\u201c\u5e03\u7f6e\u201d\u90e8\u5206\uff0c\u4e86\u89e3Gooart Space\u91c7\u7528\u7684\u5177\u4f53\u5e03\u7f6e\u65b9\u6848\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u659c\u5411\u8bad\u7ec3\u5e94\u5b89\u6392\u5728\u8bad\u7ec3\u8bfe\u7a0b\u7684\u54ea\u4e2a\u73af\u8282\uff1f<\/strong><br>\u201c\u659c\u5411\u8bad\u7ec3\u201d\u5c5e\u4e8e\u201c200+ FCS\u201d\u8bad\u7ec3\u8bfe\u7a0b\u7ed3\u6784\u4e2d\u7684\u4e3b\u8981\u8bad\u7ec3\u6a21\u5757\u3002\u8bf7\u5728\u5b8c\u6210\u4e3b\u8981\u529b\u91cf\u8bad\u7ec3\u540e\u5b89\u6392\u8be5\u8bad\u7ec3\uff0c\u6216\u5c06\u5176\u4e0e\u201c\u6b7b\u866b\u5f0f\u201d\u7b49\u6297\u4f38\u5c55\u8bad\u7ec3\u76f8\u7ed3\u5408\uff0c\u4ee5\u6784\u6210\u5b8c\u6574\u7684\u6838\u5fc3\u8bad\u7ec3\u6a21\u5757\u3002.<\/p>\n\n\n\n<h3 id=\"oblique-exercises-variations-to-add-later\" class=\"wp-block-heading\">\u659c\u808c\u953b\u70bc\uff1a\u540e\u7eed\u53ef\u589e\u52a0\u7684\u53d8\u5f0f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u4e00\u65e6\u4fa7\u5367\u5377\u8179\u80fd\u6807\u51c6\u5b8c\u6210\uff0c\u503c\u5f97\u6309\u4ee5\u4e0b\u987a\u5e8f\u52a0\u5165\u7684\u659c\u808c\u8bad\u7ec3\u52a8\u4f5c\u4f9d\u6b21\u662f\uff1a\u4fa7\u5e73\u677f\u652f\u6491\uff08\u9759\u6001\u4fdd\u6301\uff09\u3001\u9acb\u90e8\u4e0b\u6c89\u5f0f\u4fa7\u5e73\u677f\u652f\u6491\u3001\u6162\u901f\u9a91\u81ea\u884c\u8f66\u5377\u8179\u4ee5\u53ca\u7ad9\u7acb\u54d1\u94c3\u4fa7\u5f2f\u3002 \u6bcf\u9879\u7ec3\u4e60\u90fd\u4f1a\u589e\u52a0\u6760\u6746\u957f\u5ea6\u6216\u4e0d\u7a33\u5b9a\u6027\u2014\u2014\u5728\u8fdb\u9636\u524d\u52a1\u5fc5\u5148\u638c\u63e1\u5f53\u524d\u6b65\u9aa4\u3002\u6240\u6709\u7ec3\u4e60\u90fd\u9075\u5faa\u672c\u9875\u6240\u8ff0\u7684\u540c\u4e00\u539f\u5219\uff1a\u8eaf\u5e72\u4fa7\u9762\u53d1\u529b\uff0c\u7edd\u4e0d\u4f9d\u9760\u60ef\u6027\u3002.<\/p>\n\n\n\n<h3 id=\"oblique-workout-no-equipment-why-bodyweight-is-enough\" class=\"wp-block-heading\">\u65e0\u9700\u5668\u68b0\u7684\u659c\u808c\u8bad\u7ec3\uff1a\u4e3a\u4ec0\u4e48\u4ec5\u9760\u81ea\u91cd\u5c31\u8db3\u591f\u4e86<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u8fd9\u9879\u4fa7\u8eab\u8bad\u7ec3\u7684\u8bbe\u8ba1\u521d\u8877\u5c31\u662f\u65e0\u9700\u4efb\u4f55\u5668\u68b0\u3002\u4fa7\u8179\u808c\u5bf9\u4e25\u683c\u7684\u52a8\u4f5c\u5e45\u5ea6\u4e0e\u53d7\u529b\u65f6\u95f4\u654f\u611f\u5ea6\u8fdc\u9ad8\u4e8e\u5bf9\u8d1f\u91cd\u7684\u53cd\u5e94\u2014\u2014\u4e00\u4e2a\u914d\u5408\u4e00\u79d2\u6536\u7d27\u52a8\u4f5c\u7684\u7f13\u6162\u81ea\u91cd\u5377\u8179\uff0c\u5176\u6548\u679c\u8fdc\u80dc\u4e8e\u4e00\u4e2a\u8d1f\u91cd\u5927\u3001\u52a8\u4f5c\u4ed3\u4fc3\u7684\u4fa7\u5f2f\u3002\u5f53\u81ea\u91cd\u8bad\u7ec3\u53d8\u5f97\u8f7b\u677e\u65f6\uff0c\u8bf7\u5148\u653e\u6162\u52a8\u4f5c\u901f\u5ea6\uff0c\u5207\u52ff\u6025\u4e8e\u4f7f\u7528\u54d1\u94c3\u3002.<\/p>\n\n\n\n<h2 id=\"related-exercises\" class=\"wp-block-heading\">\u76f8\u5173\u7ec3\u4e60<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/dead-bug-exercise\/\">\u6b7b\u866b<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/90-90-hip-switches\/\">90\/90 \u9acb\u90e8\u4ea4\u66ff\u52a8\u4f5c<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Oblique Workout is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the lateral core \u2014 the obliques that frame the sides of your midsection. It is programmed as a main-workout element, trained solo. Equipment needed: nothing but your bodyweight and a mat. The oblique workout in this system &#8230; <a title=\"\u659c\u808c\u953b\u70bc\" class=\"read-more\" href=\"https:\/\/gooart.space\/zh\/exercise\/oblique-workout\/\" aria-label=\"\u9605\u8bfb Oblique Workout\">\u9605\u8bfb\u66f4\u591a<\/a><\/p>","protected":false},"featured_media":11680,"template":"","equipment":[681,662],"exercise_category":[695],"target_muscle":[768],"class_list":["post-11678","exercise","type-exercise","status-publish","has-post-thumbnail","hentry","exercise_category-strength-conditioning"],"acf":{"order_index":314,"session_phase":"main_workout","difficulty":"beginner","portability":"pocket","setup_type":["solo","mat"],"is_ai_vision_supported":false,"coaching_cue":"\"Stack your hips, ribs down, elbow to hip. Squeeze the top for a full second \u2014 the side of your trunk does the work, not your neck, not momentum.\"","supervision_advised":false,"video_link":"https:\/\/www.youtube.com\/watch?v=teZDcxypX54","unlock_month":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/11678","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/types\/exercise"}],"version-history":[{"count":3,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/11678\/revisions"}],"predecessor-version":[{"id":11682,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/11678\/revisions\/11682"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media\/11680"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media?parent=11678"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=11678"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=11678"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=11678"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}