{"id":11721,"date":"2026-08-18T14:45:46","date_gmt":"2026-08-18T06:45:46","guid":{"rendered":"https:\/\/gooart.space\/en\/?post_type=exercise&#038;p=11721"},"modified":"2026-08-22T14:32:18","modified_gmt":"2026-08-22T06:32:18","slug":"%e6%82%ac%e5%9e%82%e6%8a%ac%e8%85%bf","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/hanging-leg-raise\/","title":{"rendered":"\u60ac\u5782\u62ac\u817f"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u60ac\u5782\u62ac\u817f\u662f\u201c200+\u529f\u80fd\u6027\u6218\u6597\u7cfb\u7edf\u201d\uff08FCS\uff09\u4e2d\u4e00\u9879\u4e2d\u7ea7\u529b\u91cf\u4e0e\u4f53\u80fd\u8bad\u7ec3\u52a8\u4f5c\uff0c\u4e3b\u8981\u953b\u70bc\u524d\u6838\u5fc3\u808c\u7fa4\u2014\u2014\u5373\u80fd\u5c06\u53cc\u817f\u5411\u80f8\u90e8\u6298\u53e0\u7684\u8179\u808c\u548c\u9acb\u5c48\u808c\u3002\u8be5\u52a8\u4f5c\u88ab\u8bbe\u8ba1\u4e3a\u4e3b\u8bad\u7ec3\u73af\u8282\uff0c\u9700\u5355\u72ec\u8fdb\u884c\u3002 \u6240\u9700\u5668\u6750\uff1a\u5355\u6760\u6216\u4efb\u4f55\u7262\u56fa\u7684\u5934\u9876\u6a2a\u6746\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\"(\u300a\u4e16\u754c\u4eba\u6743\u5ba3\u8a00\u300b) <strong>\u60ac\u5782\u62ac\u817f<\/strong> \u8fd9\u5c31\u662f\u6838\u5fc3\u8bad\u7ec3\u4e0d\u518d\u8f7b\u677e\u7684\u65f6\u523b\u3002\u60ac\u6302\u5728\u5355\u6760\u4e0a\uff0c\u5f7b\u5e95\u5265\u593a\u4e86\u501f\u52a9\u5730\u9762\u7684\u4f5c\u5f0a\u673a\u4f1a\uff1a\u6ca1\u6709\u57ab\u5b50\u53ef\u4ee5\u8e6c\u8d77\uff0c\u4e5f\u6ca1\u6709\u60ef\u6027\u53ef\u501f\uff0c\u53ea\u6709\u4f60\u7684\u63e1\u529b\u3001\u8eaf\u5e72\u548c\u53cc\u817f\u5728\u771f\u5b9e\u7684\u7a7a\u95f4\u4e2d\u79fb\u52a8\u3002\u5f53\u4ef0\u5367\u8d77\u5750\u4e0d\u518d\u5177\u6709\u6311\u6218\u6027\u65f6\uff0c\u683c\u6597\u9009\u624b\u5c31\u4f1a\u8fdb\u9636\u5230\u8fd9\u9879\u8179\u808c\u8bad\u7ec3\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=\"#hanging-leg-raise-execution-standards\">\u60ac\u5782\u62ac\u817f\u52a8\u4f5c\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-hanging-leg-raise-training\">\u5982\u4f55\u89c4\u5212\u60ac\u5782\u62ac\u817f\u8bad\u7ec3<\/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=\"#hanging-knee-raises-the-regression\">\u60ac\u5782\u62ac\u817f\uff1a\u8fd9\u79cd\u7b80\u5316\u52a8\u4f5c\u80fd\u5e2e\u4f60\u7ec3\u51fa\u771f\u6b63\u7684\u52a8\u4f5c<\/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-large\"><img decoding=\"async\" width=\"1200\" height=\"1800\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4803688.jpg\" alt=\"\u4e00\u540d\u7537\u5b50\u5728\u5f15\u4f53\u5411\u4e0a\u6746\u4e0a\u505a\u60ac\u5782\u62ac\u817f\" class=\"wp-image-11754\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4803688.jpg 1200w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4803688-768x1152.jpg 768w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4803688-1024x1536.jpg 1024w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4803688-8x12.jpg 8w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4803688-600x900.jpg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 id=\"hanging-leg-raise-execution-standards\" class=\"wp-block-heading\">\u60ac\u5782\u62ac\u817f\u52a8\u4f5c\u6807\u51c6<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u53cc\u624b\u91c7\u7528\u7a33\u56fa\u7684\u6b63\u63e1\uff0c\u624b\u8ddd\u7565\u5bbd\u4e8e\u80a9\u5bbd\uff0c\u53cc\u81c2\u4f38\u76f4\uff0c\u60ac\u6302\u5728\u5355\u6760\u4e0a\u3002.<\/li>\n\n\n\n<li>\u8ba9\u80a9\u8180\u4fdd\u6301\u6d3b\u8dc3\u2014\u2014\u5c06\u80a9\u8180\u7a0d\u5fae\u5411\u4e0b\u62c9\uff0c\u8fdc\u79bb\u8033\u6735\uff1b\u5207\u52ff\u8ba9\u80a9\u8180\u677e\u57ae\u4e0b\u5782\u3002.<\/li>\n\n\n\n<li>\u6536\u7d27\u8eaf\u5e72\uff0c\u53cc\u817f\u5e76\u62e2\uff0c\u811a\u5c16\u671d\u524d\u3002.<\/li>\n\n\n\n<li>\u547c\u6c14\uff0c\u5c06\u53cc\u817f\u6cbf\u4e00\u4e2a\u6d41\u7545\u7684\u5f27\u7ebf\u62ac\u8d77\uff0c\u76f4\u5230\u81f3\u5c11\u8fbe\u5230\u9acb\u90e8\u9ad8\u5ea6\u2014\u2014\u4e0e\u5730\u9762\u5e73\u884c\u3002.<\/li>\n\n\n\n<li>\u5728\u9876\u70b9\u5904\u7a0d\u4f5c\u505c\u987f\uff0c\u52a8\u4f5c\u8981\u63a7\u5236\u5f97\u5f53\uff1b\u4e0d\u8981\u6446\u52a8\uff0c\u4e5f\u4e0d\u8981\u501f\u52bf\u4e0a\u8e22\u3002.<\/li>\n\n\n\n<li>\u5c06\u53cc\u817f\u7f13\u6162\u4e0b\u653e\u4e24\u5230\u4e09\u79d2\uff0c\u76f4\u5230\u8eab\u4f53\u518d\u6b21\u9759\u6b62\u60ac\u6302\u3002\u8fd9\u7b97\u4f5c\u4e00\u6b21\u91cd\u590d\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\u8bad\u7ec3\u8ba1\u5212\u4e2d\uff0c\u201c\u60ac\u5782\u62ac\u817f\u201d\u5c5e\u4e8e\u7b2c1.1\u9636\u6bb5\uff08\u529b\u91cf\u4e0e\u4f53\u80fd\u8bad\u7ec3\uff09\uff0c\u4f5c\u4e3a\u589e\u5f3a\u524d\u6838\u5fc3\u529b\u91cf\u7684\u8bad\u7ec3\u52a8\u4f5c\uff0c\u540c\u65f6\u8fd8\u80fd\u63d0\u5347\u63e1\u529b\u3002 \u8fd9\u79cd\u6298\u53e0\u52a8\u4f5c\u4e0e\u5728\u62b1\u6454\u4e2d\u5c06\u819d\u76d6\u62c9\u5411\u8eab\u4f53\u3001\u4ee5\u53ca\u5728\u9632\u5b88\u56de\u4f4d\u65f6\u6536\u62e2\u53cc\u817f\u65f6\u6240\u7528\u7684\u6536\u7f29\u52a8\u4f5c\u5982\u51fa\u4e00\u8f99\u2014\u2014\u800c\u901a\u8fc7\u60ac\u5782\u59ff\u52bf\u8fdb\u884c\u8be5\u52a8\u4f5c\uff0c\u8fd8\u80fd\u540c\u65f6\u953b\u70bc\u63e1\u529b\u3002\u4e00\u4e2a\u8bad\u7ec3\u52a8\u4f5c\uff0c\u517c\u987e\u4e24\u9879\u6bd4\u8d5b\u5173\u952e\u7d20\u8d28\u3002.<\/p>\n\n\n\n<h2 id=\"how-to-structure-your-hanging-leg-raise-training\" class=\"wp-block-heading\">\u5982\u4f55\u89c4\u5212\u60ac\u5782\u62ac\u817f\u8bad\u7ec3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5c06\u201c\u60ac\u5782\u62ac\u817f\u201d\u5b89\u6392\u5728\u8bad\u7ec3\u7684\u4e3b\u8981\u73af\u8282\u4e2d\uff0c\u70ed\u8eab\u4e4b\u540e\u8fdb\u884c\uff1a3\u7ec4\uff0c\u6bcf\u7ec46\u201310\u6b21\u6807\u51c6\u52a8\u4f5c\uff0c\u7ec4\u95f4\u4f11\u606f90\u79d2\u3002 \u8bad\u7ec3\u91cf\u4fdd\u6301\u8f83\u4f4e\uff0c\u56e0\u4e3a\u6807\u51c6\u59cb\u7ec8\u5f88\u9ad8\u2014\u2014\u5f53\u4f60\u7684\u811a\u5c16\u5728\u4e0d\u501f\u52a9\u6446\u52a8\u7684\u60c5\u51b5\u4e0b\u89e6\u78b0\u5230\u6a2a\u6746\u65f6\uff0c\u5c31\u610f\u5473\u7740\u4f60\u5df2\u7ecf\u8d85\u8d8a\u4e86\u57fa\u7840\u7248\u672c\u3002\u5728\u6b64\u4e4b\u524d\uff0c\u4fdd\u6301\u81c0\u90e8\u9ad8\u5ea6\u4e14\u5e95\u90e8\u5b8c\u5168\u9759\u6b62\u7684\u52a8\u4f5c\u624d\u662f\u91cd\u70b9\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>\u5c06\u53cc\u817f\u5411\u4e0a\u6446\u52a8\u3002.<\/strong> \u5982\u679c\u52a8\u4f5c\u4e00\u5f00\u59cb\u5c31\u51fa\u73b0\u6643\u52a8\u6216\u6447\u6446\uff0c\u8bf4\u660e\u662f\u60ef\u6027\u5728\u8d77\u4f5c\u7528\u3002\u6bcf\u6b21\u52a8\u4f5c\u4e4b\u95f4\u8981\u5b8c\u5168\u505c\u987f\u2014\u2014\u9759\u6b62\u662f\u6807\u51c6\u8981\u6c42\u7684\u4e00\u90e8\u5206\u3002.<\/li>\n\n\n\n<li><strong>\u5f2f\u66f2\u53cc\u81c2\u3002.<\/strong> \u5f2f\u66f2\u8098\u90e8\u4f1a\u4f7f\u8fd9\u4e2a\u52a8\u4f5c\u53d8\u6210\u534a\u5f15\u4f53\u5411\u4e0a\uff0c\u4ece\u800c\u524a\u5f31\u6838\u5fc3\u808c\u7fa4\u7684\u53d1\u529b\u3002\u53cc\u81c2\u4fdd\u6301\u4f38\u5c55\uff1b\u80a9\u8180\u4fdd\u6301\u53d1\u529b\u3002.<\/li>\n\n\n\n<li><strong>\u7f29\u5c0f\u8303\u56f4\u3002.<\/strong> \u819d\u76d6\u51e0\u4e4e\u62ac\u4e0d\u8d77\u6765\uff0c\u5c31\u7b49\u4e8e\u767d\u8d39\u529b\u6c14\u3002\u53cc\u817f\u81f3\u5c11\u8981\u62ac\u5230\u4e0e\u5730\u9762\u5e73\u884c\u2014\u2014\u5426\u5219\u5c31\u9000\u56de\u505a\u62ac\u819d\u7ec3\u4e60\uff0c\u76f4\u5230\u8fbe\u5230\u8fd9\u4e2a\u5e45\u5ea6\u4e3a\u6b62\u3002.<\/li>\n\n\n\n<li><strong>\u201cDropping\u201d \u800c\u4e0d\u662f\u201clowering\u201d\u3002.<\/strong> \u79bb\u5fc3\u9636\u6bb5\u624d\u662f\u8179\u808c\u5927\u663e\u8eab\u624b\u7684\u65f6\u5019\u3002\u5982\u679c\u4e0b\u653e\u65f6\u91cd\u529b\u5360\u4e86\u4e0a\u98ce\uff0c\u8fd9\u4e00\u7ec4\u5c31\u7ed3\u675f\u4e86\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>\u6bcf\u6b21\u7ec4\u7ec3\u524d\u90fd\u8981\u68c0\u67e5\u6760\u94c3\u2014\u2014\u5b83\u5fc5\u987b\u80fd\u627f\u53d7\u4f60\u5168\u8eab\u7684\u91cd\u91cf\u4e14\u5b8c\u5168\u4e0d\u52a8\u3002.<\/li>\n\n\n\n<li>\u6bcf\u6b21\u91cd\u590d\u52a8\u4f5c\u65f6\u90fd\u8981\u4fdd\u6301\u80a9\u8180\u53d1\u529b\uff1b\u5982\u679c\u8ba9\u80a9\u5173\u8282\u56ca\u677e\u5f1b\u4e0b\u5782\uff0c\u80a9\u8180\u5c31\u4f1a\u51fa\u95ee\u9898\u3002.<\/li>\n\n\n\n<li>\u5982\u679c\u4f60\u7684\u63e1\u529b\u6bd4\u6838\u5fc3\u529b\u91cf\u5148\u4e0d\u652f\u4e86\uff0c\u5c31\u7ed3\u675f\u8fd9\u4e00\u7ec4\u2014\u2014\u5343\u4e07\u4e0d\u8981\u7528\u9ebb\u6728\u7684\u624b\u6307\u53bb\u5bf9\u6297\u6760\u94c3\u3002.<\/li>\n\n\n\n<li>\u5982\u679c\u611f\u5230\u4e0b\u8179\u90e8\u6216\u9acb\u90e8\u8936\u76b1\u5904\u6709\u5267\u70c8\u7684\u62c9\u626f\u611f\uff0c\u8bf7\u7acb\u5373\u505c\u6b62\uff1b\u9acb\u5c48\u808c\u62c9\u4f24\u7684\u6062\u590d\u8fc7\u7a0b\u6bd4\u8f83\u7f13\u6162\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\u53cc\u624b\u7d27\u63e1\uff0c\u80a9\u8180\u4e0b\u6c89\uff0c\u53cc\u817f\u6210\u4e00\u76f4\u7ebf\u3002\u52a8\u4f5c\u8981\u5e73\u7a33\u5730\u5411\u4e0a\u4e3e\uff0c\u8f7b\u89e6\u65d7\u6746\uff0c\u7136\u540e\u50cf\u653e\u4e0b\u8d35\u91cd\u7269\u54c1\u4e00\u6837\u7f13\u7f13\u653e\u4e0b\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\u7ec3\u5c5e\u4e8e <a href=\"https:\/\/en.wikipedia.org\/wiki\/Leg_raise\" target=\"_blank\" rel=\"noopener noreferrer\">\u62ac\u817f<\/a> \u8be5\u7cfb\u5217\u52a8\u4f5c\u57fa\u4e8e\u6838\u5fc3\u529b\u91cf\u8bad\u7ec3\u539f\u5219\uff0c\u540c\u65f6\u9488\u5bf9\u201c\u529b\u91cf\u4e0e\u4f53\u80fd\u8bad\u7ec3\u201d\u9636\u6bb5\u7684\u5177\u4f53\u9700\u6c42\u800c\u8bbe\u8ba1\u3002\u60ac\u6302\u5f0f\u8bad\u7ec3\u8865\u5145\u4e86\u5730\u9762\u8bad\u7ec3\u65e0\u6cd5\u63d0\u4f9b\u7684\u4e09\u5927\u4f18\u52bf\uff1a\u8d1f\u91cd\u4e0b\u7684\u810a\u67f1\u51cf\u538b\u3001\u771f\u5b9e\u7684\u63e1\u529b\u8bad\u7ec3\uff0c\u4ee5\u53ca\u4efb\u4f55\u57ab\u5b50\u90fd\u65e0\u6cd5\u5b9e\u73b0\u7684\u6d3b\u52a8\u8303\u56f4\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4ece\u7269\u6d41\u89d2\u5ea6\u6765\u770b\uff0c\u4e00\u6839\u5b89\u5168\u7684\u5355\u6760\u5c31\u76f8\u5f53\u4e8e\u6574\u4e2a\u5065\u8eab\u623f\u2014\u2014\u95e8\u6846\u5355\u6760\u3001\u6e38\u4e50\u573a\u5355\u6760\u4ee5\u53ca\u5065\u8eab\u67b6\u90fd\u7b26\u5408\u6761\u4ef6\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\u201c200+ FCS\u201d\u8bad\u7ec3\u6846\u67b6\u4e2d\uff0c\u201c\u60ac\u5782\u62ac\u817f\u201d\u88ab\u5b89\u6392\u5728\u6bcf\u6b21\u8bad\u7ec3\u7684\u4e3b\u8981\u8bad\u7ec3\u6a21\u5757\u5185\u3002\u5e94\u5728\u70ed\u8eab\u4e4b\u540e\u8fdb\u884c\u8be5\u52a8\u4f5c\uff0c\u6b64\u65f6\u4f60\u7684\u8eab\u4f53\u548c\u5fc3\u7406\u72b6\u6001\u6700\u4f73\uff0c\u80fd\u591f\u5728\u75b2\u52b3\u72b6\u6001\u4e0b\u4fdd\u6301\u4e25\u683c\u7684\u6280\u672f\u6807\u51c6\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728\u4e2d\u7ea7\u9636\u6bb5\uff0c\u4e0a\u8ff0\u6267\u884c\u6807\u51c6\u4f9d\u7136\u4e0d\u53ef\u59a5\u534f\u2014\u2014\u96be\u5ea6\u5728\u4e8e\u6760\u6746\u4f5c\u7528\uff0c\u800c\u6760\u6746\u4f5c\u7528\u4f1a\u8ba9\u8d70\u6377\u5f84\u8005\u4ed8\u51fa\u4ee3\u4ef7\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u968f\u7740\u8bad\u7ec3\u7684\u6df1\u5165\uff0c\u81ea\u7136\u7684\u4e0b\u4e00\u6b65\u662f\u589e\u52a0\u52a8\u4f5c\u5e45\u5ea6\uff08\u811a\u5c16\u671d\u5411\u6a2a\u6746\uff09\uff0c\u7136\u540e\u662f\u8bad\u7ec3\u91cf\uff0c\u63a5\u7740\u662f\u8282\u594f\uff08\u4e0b\u653e\u52a8\u4f5c\u653e\u6162\uff09\uff0c\u4f46\u53ea\u6709\u5f53\u6bcf\u7ec4\u52a8\u4f5c\u90fd\u80fd\u8fbe\u5230\u672c\u9875\u524d\u9762\u6240\u8ff0\u7684\u6807\u51c6\u65f6\uff0c\u624d\u53ef\u8fdb\u884c\u8fd9\u4e9b\u8c03\u6574\u3002 \u8bf7\u5b9a\u671f\u56de\u987e\u201c\u5e38\u89c1\u9519\u8bef\u201d\u548c\u201c\u5b89\u5168\u987b\u77e5\u201d\u90e8\u5206\uff0c\u56e0\u4e3a\u75b2\u52b3\u901a\u5e38\u662f\u5bfc\u81f4\u6280\u672f\u6807\u51c6\u9996\u5148\u51fa\u73b0\u504f\u5dee\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>\u60ac\u5782\u62ac\u817f\u9002\u5408\u521d\u5b66\u8005\u5417\uff1f<\/strong><br>\u5728200+ FCS\u4f53\u7cfb\u4e2d\uff0c\u60ac\u5782\u62ac\u817f\u88ab\u5f52\u7c7b\u4e3a\u4e2d\u7ea7\u52a8\u4f5c\u3002\u521d\u5b66\u8005\u5e94\u4ece\u4e0b\u65b9\u7684\u201c\u62ac\u819d\u201d\u7b80\u5316\u7248\u5f00\u59cb\u7ec3\u4e60\u2014\u2014\u4f7f\u7528\u540c\u4e00\u6839\u6a2a\u6746\u3001\u9075\u5faa\u76f8\u540c\u6807\u51c6\uff0c\u4f46\u6760\u6746\u81c2\u66f4\u77ed\u2014\u2014\u5f53\u80fd\u4ece\u5bb9\u5b8c\u621010\u6b21\u6807\u51c6\u62ac\u819d\u52a8\u4f5c\u540e\uff0c\u518d\u8fc7\u6e21\u5230\u76f4\u817f\u52a8\u4f5c\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u505a\u60ac\u5782\u62ac\u817f\u9700\u8981\u4ec0\u4e48\u5668\u6750\uff1f<\/strong><br>\u4e00\u6839\u7262\u56fa\u7684\u9876\u90e8\u6a2a\u6746\u548c\u4f60\u7684\u4f53\u91cd\u2014\u2014\u8fd9\u5c31\u662f\u5168\u90e8\u88c5\u5907\u3002\u53ea\u8981\u95e8\u6846\u5f15\u4f53\u5411\u4e0a\u6746\u7684\u627f\u91cd\u80fd\u529b\u7b26\u5408\u4f60\u7684\u4f53\u91cd\uff0c\u5c31\u80fd\u6b63\u5e38\u4f7f\u7528\u3002\u8bf7\u67e5\u770b\u672c\u9875\u5217\u51fa\u7684\u201c\u88c5\u5907\u6e05\u5355\u201d\u548c\u201c\u5b89\u88c5\u8bbe\u7f6e\u201d\u680f\u76ee\uff0c\u4e86\u89e3Gooart Space\u91c7\u7528\u7684\u5177\u4f53\u5b89\u88c5\u65b9\u6848\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u60ac\u5782\u62ac\u817f\u52a8\u4f5c\u5728\u8bad\u7ec3\u8ba1\u5212\u4e2d\u5e94\u5b89\u6392\u5728\u4ec0\u4e48\u4f4d\u7f6e\uff1f<\/strong><br>\u60ac\u5782\u62ac\u817f\u5c5e\u4e8e\u201c200+ FCS\u201d\u8bad\u7ec3\u8bfe\u7a0b\u7ed3\u6784\u4e2d\u7684\u4e3b\u8981\u8bad\u7ec3\u6a21\u5757\u3002\u5e94\u5c06\u5176\u5b89\u6392\u5728\u4e3b\u8981\u529b\u91cf\u8bad\u7ec3\u4e4b\u540e\uff0c\u5e76\u907f\u514d\u5728\u540c\u4e00\u5929\u4e0e\u9ad8\u5f3a\u5ea6\u63e1\u529b\u8bad\u7ec3\u5b89\u6392\u5728\u540c\u4e00\u65f6\u6bb5\u2014\u2014\u524d\u81c2\u529b\u91cf\u5360\u8be5\u52a8\u4f5c\u7684\u4e00\u534a\u3002.<\/p>\n\n\n\n<h3 id=\"hanging-knee-raises-the-regression\" class=\"wp-block-heading\">\u60ac\u5782\u62ac\u817f\uff1a\u8fd9\u79cd\u7b80\u5316\u52a8\u4f5c\u80fd\u5e2e\u4f60\u7ec3\u51fa\u771f\u6b63\u7684\u52a8\u4f5c<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u60ac\u5782\u62ac\u819d\u4e0e\u5c48\u819d\u7248\u672c\u7684\u8bad\u7ec3\u52a8\u4f5c\u76f8\u540c\uff1a\u60ac\u5782\u3001\u6536\u7d27\u6838\u5fc3\u3001\u5c06\u819d\u76d6\u62ac\u81f3\u80f8\u524d\u9ad8\u5ea6\uff0c\u7136\u540e\u7f13\u6162\u653e\u4e0b\u3002\u8f83\u77ed\u7684\u529b\u81c2\u4f7f\u8d1f\u8377\u5927\u81f4\u51cf\u534a\uff0c\u540c\u65f6\u8fd8\u80fd\u57f9\u517b\u76f4\u817f\u7248\u672c\u6240\u8981\u6c42\u7684\u9632\u6446\u52a8\u63a7\u5236\u80fd\u529b\u3002\u53ea\u8981\u80fd\u5b8c\u6210\u4e09\u7ec4\u3001\u6bcf\u7ec4\u5341\u6b21\u7684\u6807\u51c6\u60ac\u5782\u62ac\u819d\uff0c\u90a3\u4e48\u5b8c\u5168\u62ac\u817f\u7684\u8bad\u7ec3\u76ee\u6807\u53ea\u9700\u51e0\u5468\u800c\u975e\u6570\u6708\u5373\u53ef\u8fbe\u6210\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-hang\/\">\u6b7b\u6302<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/dead-bug-exercise\/\">\u6b7b\u866b<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Hanging Leg Raise is an intermediate strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the anterior core \u2014 the abs and hip flexors that fold your legs toward your chest. It is programmed as a main-workout element, trained solo. Equipment needed: a pull-up bar or any secure overhead bar. The &#8230; <a title=\"\u60ac\u5782\u62ac\u817f\" class=\"read-more\" href=\"https:\/\/gooart.space\/zh\/exercise\/hanging-leg-raise\/\" aria-label=\"\u9605\u8bfb Hanging Leg Raise\">\u9605\u8bfb\u66f4\u591a<\/a><\/p>","protected":false},"featured_media":11753,"template":"","equipment":[771],"exercise_category":[695],"target_muscle":[698],"class_list":["post-11721","exercise","type-exercise","status-publish","has-post-thumbnail","hentry","exercise_category-strength-conditioning"],"acf":{"order_index":312,"session_phase":"main_workout","difficulty":"intermediate","portability":"venue_fixed","setup_type":["solo"],"is_ai_vision_supported":false,"coaching_cue":"\"Grip hard, shoulders down, legs in one line. Lift smooth, touch the standard, and come down like you're lowering something expensive.\"","supervision_advised":false,"video_link":"https:\/\/www.youtube.com\/watch?v=9GyRfk7E86E","unlock_month":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/11721","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\/11721\/revisions"}],"predecessor-version":[{"id":11755,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/11721\/revisions\/11755"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media\/11753"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media?parent=11721"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=11721"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=11721"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=11721"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}