{"id":11722,"date":"2026-08-18T14:32:33","date_gmt":"2026-08-18T06:32:33","guid":{"rendered":"https:\/\/gooart.space\/en\/?post_type=exercise&#038;p=11722"},"modified":"2026-08-22T14:33:15","modified_gmt":"2026-08-22T06:33:15","slug":"%e4%be%a7%e5%b9%b3%e6%9d%bf%e6%94%af%e6%92%91%e7%bb%83%e4%b9%a0","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/side-planks-exercise\/","title":{"rendered":"\u4fa7\u5e73\u677f\u652f\u6491"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u4fa7\u5e73\u677f\u652f\u6491\u662f\u201c200+\u529f\u80fd\u6027\u683c\u6597\u7cfb\u7edf\u201d\uff08FCS\uff09\u4e2d\u7684\u4e00\u9879\u521d\u7ea7\u6838\u5fc3\u7a33\u5b9a\u6027\u8bad\u7ec3\u52a8\u4f5c\uff0c\u4e3b\u8981\u953b\u70bc\u4fa7\u5411\u6838\u5fc3\u808c\u7fa4\u2014\u2014\u5373\u8179\u659c\u808c\u4ee5\u53ca\u9632\u6b62\u8eaf\u5e72\u5411\u4fa7\u9762\u503e\u659c\u7684\u6df1\u5c42\u808c\u8089\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\u4ec5\u9700\u81ea\u8eab\u4f53\u91cd\u548c\u4e00\u5757\u745c\u4f3d\u57ab\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\"(\u300a\u4e16\u754c\u4eba\u6743\u5ba3\u8a00\u300b) <strong>\u4fa7\u5e73\u677f\u652f\u6491\u7ec3\u4e60<\/strong> \u8fd9\u662f\u6211\u4eec\u62e5\u6709\u7684\u6700\u7b80\u5355\u7684\u6297\u4fa7\u5411\u5f2f\u66f2\u6d4b\u8bd5\uff1a\u4e00\u4e2a\u8098\u90e8\u3001\u4e00\u6761\u76f4\u7ebf\uff0c\u518d\u52a0\u4e0a\u91cd\u529b\u53d1\u6325\u7740\u5e94\u6709\u7684\u4f5c\u7528\u3002\u4ef0\u5367\u8d77\u5750\u953b\u70bc\u7684\u662f\u6838\u5fc3\u808c\u7fa4\u7684\u8fd0\u52a8\u80fd\u529b\uff0c\u800c\u4fa7\u5e73\u677f\u652f\u6491\u5219\u953b\u70bc\u7684\u662f\u6838\u5fc3\u808c\u7fa4\u62b5\u5fa1\u8fd0\u52a8\u7684\u80fd\u529b\u2014\u2014\u8fd9\u6b63\u662f\u5f53\u8e22\u51fb\u731b\u70c8\u649e\u51fb\u9632\u5b88\u59ff\u52bf\u65f6\uff0c\u80fd\u8ba9\u683c\u6597\u9009\u624b\u4fdd\u6301\u76f4\u7acb\u7684\u6070\u6070\u5c31\u662f\u8fd9\u79cd\u80fd\u529b\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=\"#side-planks-exercise-execution-standards\">\u4fa7\u5e73\u677f\u652f\u6491\u7ec3\u4e60\uff1a\u52a8\u4f5c\u89c4\u8303<\/a><\/li><li><a href=\"#200-fcs-combat-application\">200+ FCS \u6218\u6597\u5e94\u7528<\/a><\/li><li><a href=\"#how-to-structure-your-side-plank-training\">\u5982\u4f55\u5b89\u6392\u4fa7\u5e73\u677f\u652f\u6491\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=\"#plank-side-variations-knees-feet-and-stars\">\u5e73\u677f\u652f\u6491\u7684\u53d8\u4f53\uff1a\u5c48\u819d\u5f0f\u3001\u811a\u5c16\u5f0f\u548c\u661f\u5f62\u5f0f<\/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=\"1200\" height=\"800\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/image-1.jpeg\" alt=\"\u4fa7\u5e73\u677f\u652f\u6491\u7ec3\u4e60\" class=\"wp-image-11750\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/image-1.jpeg 1200w, https:\/\/gooart.space\/wp-content\/uploads\/image-1-768x512.jpeg 768w, https:\/\/gooart.space\/wp-content\/uploads\/image-1-18x12.jpeg 18w, https:\/\/gooart.space\/wp-content\/uploads\/image-1-600x400.jpeg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 id=\"side-planks-exercise-execution-standards\" class=\"wp-block-heading\">\u4fa7\u5e73\u677f\u652f\u6491\u7ec3\u4e60\uff1a\u52a8\u4f5c\u89c4\u8303<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4fa7\u5367\uff0c\u8098\u90e8\u4f4d\u4e8e\u80a9\u8180\u6b63\u4e0b\u65b9\uff0c\u524d\u81c2\u5e73\u653e\u5728\u57ab\u5b50\u4e0a\uff0c\u671d\u524d\u4f38\u76f4\u3002.<\/li>\n\n\n\n<li>\u5728\u524d\u51e0\u6b21\u7ec3\u4e60\u4e2d\uff0c\u5c06\u53cc\u811a\u5e76\u62e2\uff0c\u6216\u8005\u5c06\u524d\u811a\u7a0d\u5fae\u5411\u524d\u653e\u4e00\u70b9\u4ee5\u4fdd\u6301\u5e73\u8861\u3002.<\/li>\n\n\n\n<li>\u6536\u7d27\u8eaf\u5e72\uff0c\u5c06\u81c0\u90e8\u5411\u4e0a\u62ac\u8d77\uff0c\u76f4\u5230\u8eab\u4f53\u4ece\u5934\u5230\u811a\u8ddf\u5f62\u6210\u4e00\u6761\u76f4\u7ebf\u3002.<\/li>\n\n\n\n<li>\u901a\u8fc7\u524d\u81c2\u5411\u5916\u63a8\u79bb\u5730\u9762\u2014\u2014\u80a9\u8180\u4fdd\u6301\u633a\u76f4\uff0c\u5207\u52ff\u5411\u8033\u6735\u65b9\u5411\u4e0b\u6c89\u3002.<\/li>\n\n\n\n<li>\u547c\u5438\u8981\u5e73\u7a33\u3002\u77ed\u4fc3\u800c\u5e73\u9759\u5730\u547c\u5438\u2014\u2014\u5207\u52ff\u618b\u6c14\u3002.<\/li>\n\n\n\n<li>\u4fdd\u6301\u8be5\u59ff\u52bf\u89c4\u5b9a\u7684\u65f6\u95f4\uff0c\u6709\u63a7\u5236\u5730\u653e\u4e0b\u81c0\u90e8\uff0c\u7136\u540e\u6362\u8fb9\u3002\u8fd9\u7b97\u4e00\u7ec4\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\u4fa7\u5e73\u677f\u652f\u6491\u4f5c\u4e3a\u4fa7\u5411\u6838\u5fc3\u7a33\u5b9a\u808c\uff0c\u5c5e\u4e8e\u7b2c1.1\u9636\u6bb5\uff08\u529b\u91cf\u4e0e\u4f53\u80fd\u8bad\u7ec3\uff09\u3002 \u5f53\u4f60\u7684\u9632\u5b88\u88ab\u4e00\u8bb0\u56de\u65cb\u8e22\u51fb\u4e2d\u65f6\uff0c\u6b63\u662f\u8179\u659c\u808c\u548c\u8170\u65b9\u808c\u7ef4\u6301\u7740\u4f60\u7684\u59ff\u52bf\uff1b\u6b63\u662f\u5b83\u4eec\u8ba9\u4f60\u5728\u5904\u4e8e\u4e0b\u4f4d\u65f6\u80fd\u591f\u4fdd\u6301\u67b6\u52bf\u800c\u4e0d\u88ab\u538b\u57ae\uff1b\u6b63\u662f\u5b83\u4eec\u5c06\u9acb\u90e8\u53d1\u529b\u8f6c\u5316\u4e3a\u4e0a\u8eab\u6253\u51fb\u3002\u4e00\u4e2a\u80fd\u591f\u62b5\u6297\u4fa7\u5f2f\u7684\u8eaf\u5e72\uff0c\u624d\u662f\u80fd\u591f\u575a\u6301\u6218\u6597\u7684\u8eaf\u5e72\u3002.<\/p>\n\n\n\n<h2 id=\"how-to-structure-your-side-plank-training\" class=\"wp-block-heading\">\u5982\u4f55\u5b89\u6392\u4fa7\u5e73\u677f\u652f\u6491\u8bad\u7ec3\u8ba1\u5212<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728\u8bad\u7ec3\u7684\u4e3b\u8981\u73af\u8282\u4e2d\uff0c\u70ed\u8eab\u7ed3\u675f\u540e\u5b89\u6392\u201c\u4fa7\u5e73\u677f\u652f\u6491\u201d\u7ec3\u4e60\uff1a\u6bcf\u4fa73\u7ec4\uff0c\u6bcf\u7ec420\u201330\u79d2\uff0c\u6362\u8fb9\u65f6\u4f11\u606f30\u201360\u79d2\u3002 \u6b64\u5904\u7684\u8bad\u7ec3\u53d8\u91cf\u662f\u65f6\u95f4\u2014\u2014\u6bcf\u5468\u589e\u52a05\u79d2\uff0c\u800c\u975e\u589e\u52a05\u79cd\u53d8\u5f0f\u3002\u5f53\u6bcf\u4fa7\u4fdd\u630145\u79d2\u65f6\u8eab\u4f53\u80fd\u4fdd\u6301\u5e73\u7a33\u4e14\u7b14\u76f4\uff0c\u5c31\u8f6c\u5165\u4e0b\u6587\u6240\u8ff0\u7684\u53d8\u5f0f\u8bad\u7ec3\uff0c\u800c\u975e\u4e00\u5473\u8ffd\u6c42\u4e24\u5206\u949f\u7684\u4fdd\u6301\u65f6\u95f4\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>\u81c0\u90e8\u4e0b\u5782\u3002.<\/strong> \u4e00\u65e6\u81c0\u90e8\u4e0b\u6c89\uff0c\u659c\u808c\u5c31\u201c\u4e0b\u73ed\u201d\u4e86\uff0c\u800c\u4e0b\u80cc\u90e8\u5219\u201c\u4e0a\u73ed\u201d\u4e86\u3002\u4fdd\u6301\u76f4\u7ebf\u59ff\u52bf\u7684\u65f6\u95f4\u867d\u77ed\uff0c\u5374\u6bd4\u957f\u65f6\u95f4\u4e0b\u5782\u8981\u597d\u3002.<\/li>\n\n\n\n<li><strong>\u5c06\u4e0a\u80a9\u5411\u524d\u6eda\u52a8\u3002.<\/strong> \u80f8\u90e8\u4fdd\u6301\u8212\u5c55\u4e14\u633a\u76f4\u2014\u2014\u53cc\u80a9\u5728\u4e00\u6761\u5782\u76f4\u7ebf\u4e0a\uff0c\u4eff\u4f5b\u4f60\u7684\u8eaf\u5e72\u5939\u5728\u4e24\u5757\u73bb\u7483\u4e4b\u95f4\u3002.<\/li>\n\n\n\n<li><strong>\u5c4f\u4f4f\u547c\u5438\u3002.<\/strong> \u4e00\u5757\u65e0\u6cd5\u901a\u8fc7\u5b83\u547c\u5438\u7684\u6728\u677f\uff0c\u5c31\u662f\u4e00\u5757\u65e0\u6cd5\u4f7f\u7528\u7684\u6728\u677f\u3002\u5728\u652f\u6491\u7269\u540e\u65b9\u8fdb\u884c\u547c\u5438\u3002.<\/li>\n\n\n\n<li><strong>\u626d\u52a8\u8116\u5b50\u3002.<\/strong> \u76ee\u5149\u5411\u524d\uff0c\u5934\u90e8\u4e0e\u810a\u67f1\u4fdd\u6301\u5728\u4e00\u6761\u76f4\u7ebf\u4e0a\u3002\u9888\u90e8\u53ea\u662f\u987a\u52bf\u8ddf\u968f\uff0c\u800c\u975e\u4e3b\u5bfc\u52a8\u4f5c\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>\u5c06\u5de5\u4f5c\u8098\u90e8\u6b63\u5bf9\u80a9\u90e8\u4e0b\u65b9\u2014\u2014\u5982\u679c\u4f4d\u7f6e\u592a\u9760\u524d\u6216\u592a\u9760\u540e\uff0c\u5c31\u4f1a\u7ed9\u5173\u8282\u800c\u975e\u808c\u8089\u5e26\u6765\u8d1f\u62c5\u3002.<\/li>\n\n\n\n<li>\u5982\u679c\u5730\u677f\u5f88\u786c\uff0c\u53ef\u4ee5\u5728\u8098\u90e8\u4e0b\u65b9\u57ab\u4e00\u6761\u6298\u53e0\u597d\u7684\u6bdb\u5dfe\uff1b\u8fd9\u9879\u7ec3\u4e60\u7684\u91cd\u70b9\u5728\u4e8e\u8eaf\u5e72\uff0c\u800c\u4e0d\u662f\u8ba9\u8098\u90e8\u611f\u5230\u75bc\u75db\u3002.<\/li>\n\n\n\n<li>\u4e00\u65e6\u76f4\u7ebf\u59ff\u52bf\u51fa\u73b0\u504f\u5dee\uff0c\u7acb\u5373\u5207\u6362\u5230\u8dea\u59ff\uff08\u5982\u4e0b\u56fe\u6240\u793a\uff09\u2014\u2014\u59ff\u52bf\u4f18\u5148\uff0c\u6301\u7eed\u65f6\u95f4\u6b21\u4e4b\u3002.<\/li>\n\n\n\n<li>\u5982\u679c\u611f\u5230\u80a9\u8180\u5267\u75db\uff0c\u8bf7\u7acb\u5373\u505c\u6b62\uff1b\u8bad\u7ec3\u5e94\u4ee5\u6df1\u5c42\u808c\u8089\u7684\u707c\u70ed\u611f\u4e3a\u76ee\u6807\uff0c\u800c\u975e\u5173\u8282\u75bc\u75db\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\u8098\u90e8\u4f4d\u4e8e\u80a9\u90e8\u6b63\u4e0b\u65b9\uff0c\u81c0\u90e8\u4e0a\u63d0\uff0c\u8eab\u4f53\u5448\u4e00\u6761\u76f4\u7ebf\u3002\u5411\u5916\u63a8\u79bb\u5730\u9762\uff0c\u5e76\u5728\u4fdd\u6301\u6838\u5fc3\u7a33\u5b9a\u7684\u72b6\u6001\u4e0b\u547c\u5438\u2014\u2014\u80a9\u8180\u633a\u76f4\uff0c\u9888\u90e8\u653e\u677e\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\/Plank_(exercise)\" target=\"_blank\" rel=\"noopener noreferrer\">\u6728\u677f<\/a> \u8be5\u7cfb\u5217\u52a8\u4f5c\u4ee5\u7b49\u957f\u6838\u5fc3\u529b\u91cf\u4e3a\u57fa\u7840\uff0c\u540c\u65f6\u9488\u5bf9\u529b\u91cf\u4e0e\u4f53\u80fd\u8bad\u7ec3\u9636\u6bb5\u7684\u5177\u4f53\u9700\u6c42\u3002\u5b83\u80fd\u953b\u70bc\u524d\u5e73\u677f\u652f\u6491\u65e0\u6cd5\u8986\u76d6\u7684\u8eaf\u5e72\u4fa7\u9762\u808c\u7fa4\u2014\u2014\u8fd9\u4e9b\u808c\u8089\u80fd\u591f\u9632\u6b62\u8eab\u4f53\u5411\u4fa7\u9762\u584c\u9677\uff0c\u5728\u4e0d\u5747\u5300\u8d1f\u8377\u4e0b\u4fdd\u62a4\u810a\u67f1\uff0c\u5e76\u7a33\u5b9a\u6bcf\u6b21\u65cb\u8f6c\u51fb\u6253\u52a8\u4f5c\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\u4fa7\u5e73\u677f\u652f\u6491\u88ab\u5b89\u6392\u5728\u8bad\u7ec3\u8bfe\u7684\u4e3b\u8981\u8bad\u7ec3\u73af\u8282\u5185\u3002\u5e94\u5728\u70ed\u8eab\u4e4b\u540e\u8fdb\u884c\u8be5\u52a8\u4f5c\uff0c\u56e0\u4e3a\u6b64\u65f6\u4f60\u7684\u4f53\u80fd\u548c\u7cbe\u795e\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\u7ec3\u4e60\u7684\u6df1\u5165\uff0c\u81ea\u7136\u7684\u4e0b\u4e00\u6b65\u662f\u5148\u5ef6\u957f\u4fdd\u6301\u65f6\u95f4\uff0c\u7136\u540e\u9010\u6b65\u5c1d\u8bd5\u4ee5\u4e0b\u53d8\u5f0f\uff0c\u4f46\u6bcf\u79d2\u53ea\u80fd\u6709\u4e00\u6b21\u52a8\u4f5c\u7b26\u5408\u672c\u9875\u524d\u9762\u6240\u8ff0\u7684\u6807\u51c6\u3002\u8bf7\u5b9a\u671f\u56de\u987e\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\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>\u4fa7\u5e73\u677f\u652f\u6491\u9002\u5408\u521d\u5b66\u8005\u5417\uff1f<\/strong><br>\u5728200+ FCS\u4f53\u7cfb\u4e2d\uff0c\u4fa7\u5e73\u677f\u652f\u6491\u88ab\u5f52\u7c7b\u4e3a\u521d\u7ea7\u52a8\u4f5c\u3002\u5efa\u8bae\u4ece\u5c48\u819d\u7248\u5f00\u59cb\u7ec3\u4e60\uff0c\u6bcf\u4fa7\u4fdd\u630110\u81f315\u79d2\uff0c\u5e76\u6bcf\u5468\u9010\u6b65\u589e\u52a0\u65f6\u957f\u3002\u4fdd\u6301\u8eab\u4f53\u5448\u76f4\u7ebf\u6bd4\u8ba1\u65f6\u66f4\u91cd\u8981\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u505a\u4fa7\u5e73\u677f\u652f\u6491\u9700\u8981\u4ec0\u4e48\u5668\u6750\uff1f<\/strong><br>\u9664\u4e86\u81ea\u8eab\u4f53\u91cd\u5916\uff0c\u53ea\u9700\u5728\u8098\u90e8\u4e0b\u65b9\u57ab\u4e00\u5757\u57ab\u5b50\u6216\u6298\u53e0\u597d\u7684\u6bdb\u5dfe\u5373\u53ef\u3002\u65e0\u9700\u54d1\u94c3\u3001\u957f\u51f3\u6216\u642d\u6863\u3002\u8bf7\u67e5\u770b\u672c\u9875\u9762\u5217\u51fa\u7684\u201c\u5668\u6750\u6e05\u5355\u201d\u548c\u201c\u5e03\u7f6e\u65b9\u6848\u201d\u680f\u76ee\uff0c\u4e86\u89e3Gooart Space\u91c7\u7528\u7684\u5177\u4f53\u5e03\u7f6e\u65b9\u5f0f\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u4fa7\u5e73\u677f\u652f\u6491\u5728\u8bad\u7ec3\u8bfe\u7a0b\u4e2d\u5e94\u5b89\u6392\u5728\u4ec0\u4e48\u4f4d\u7f6e\uff1f<\/strong><br>\u4fa7\u5e73\u677f\u652f\u6491\u5c5e\u4e8e\u201c200+ FCS\u201d\u8bad\u7ec3\u8bfe\u7a0b\u7ed3\u6784\u4e2d\u7684\u6838\u5fc3\u8bad\u7ec3\u6a21\u5757\u3002\u53ef\u5c06\u5176\u4e0e\u201c\u6b7b\u866b\u5f0f\u201d\u7b49\u6297\u4f38\u5c55\u8bad\u7ec3\u52a8\u4f5c\u642d\u914d\uff0c\u7ec4\u6210\u4e00\u5957\u5b8c\u6574\u7684\u6838\u5fc3\u8bad\u7ec3\u6a21\u5757\uff1b\u6216\u8005\u5728\u8eaf\u5e72\u4ecd\u80fd\u8fdb\u884c\u6709\u6548\u8bad\u7ec3\u65f6\uff0c\u5c06\u5176\u4f5c\u4e3a\u8bad\u7ec3\u8bfe\u7684\u6536\u5c3e\u52a8\u4f5c\u3002.<\/p>\n\n\n\n<h3 id=\"plank-side-variations-knees-feet-and-stars\" class=\"wp-block-heading\">\u5e73\u677f\u652f\u6491\u7684\u53d8\u4f53\uff1a\u5c48\u819d\u5f0f\u3001\u811a\u5c16\u5f0f\u548c\u661f\u5f62\u5f0f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u4fa7\u677f\u5f0f\u8fdb\u9636\u52a8\u4f5c\u7684\u987a\u5e8f\u5982\u4e0b\uff1a\u5c48\u819d\u4fa7\u677f\u5f0f\uff08\u77ed\u6760\u6746\uff09\u3001\u6807\u51c6\u4fa7\u677f\u5f0f\uff08\u672c\u9875\u4ecb\u7ecd\u7684\u6807\u51c6\u52a8\u4f5c\uff09\u3001\u661f\u5f62\u4fa7\u677f\u5f0f\uff08\u4e0a\u4fa7\u624b\u81c2\u548c\u4e0a\u4fa7\u817f\u62ac\u8d77\uff09\u4ee5\u53ca\u9acb\u90e8\u4e0b\u6c89\u4fa7\u677f\u5f0f\uff08\u52a8\u6001\u91cd\u590d\uff09\u3002 \u5728\u8fdb\u5165\u4e0b\u4e00\u9636\u6bb5\u4e4b\u524d\uff0c\u8bf7\u5148\u5e73\u9759\u5730\u4fdd\u6301\u5f53\u524d\u59ff\u52bf30\u79d2\uff0c\u4ee5\u6b64\u4e3a\u6bcf\u4e2a\u9636\u6bb5\u6253\u4e0b\u57fa\u7840\u3002\u5173\u4e8e\u6b64\u7ec3\u4e60\u4e2d\u5c48\u66f2\u4fa7\u7684\u914d\u5408\u52a8\u4f5c\uff0c\u8bf7\u53c2\u9605\u6211\u4eec\u7684 <a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/%e6%96%9c%e5%90%91%e8%ae%ad%e7%bb%83\/\">\u659c\u808c\u953b\u70bc<\/a> \u9875\u9762\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\/%e6%96%9c%e5%90%91%e8%ae%ad%e7%bb%83\/\">\u659c\u808c\u953b\u70bc<\/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>Side Plank is a beginner core-stability drill inside the 200+ Functional Combat System (FCS), working primarily the lateral core \u2014 the obliques and the deep muscles that stop your trunk from tipping sideways. It is programmed as a main-workout element, trained solo. Equipment needed: nothing but your bodyweight and a mat. The side planks exercise &#8230; <a title=\"\u4fa7\u5e73\u677f\u652f\u6491\" class=\"read-more\" href=\"https:\/\/gooart.space\/zh\/exercise\/side-planks-exercise\/\" aria-label=\"\u9605\u8bfb Side Plank\">\u9605\u8bfb\u66f4\u591a<\/a><\/p>","protected":false},"featured_media":11749,"template":"","equipment":[681,662],"exercise_category":[695],"target_muscle":[768],"class_list":["post-11722","exercise","type-exercise","status-publish","has-post-thumbnail","hentry","exercise_category-strength-conditioning"],"acf":{"order_index":316,"session_phase":"main_workout","difficulty":"beginner","portability":"pocket","setup_type":["solo","mat"],"is_ai_vision_supported":false,"coaching_cue":"\"Elbow under shoulder, hips up, one straight line. Push the floor away and breathe behind the brace \u2014 tall shoulder, quiet neck.\"","supervision_advised":false,"video_link":"https:\/\/www.youtube.com\/watch?v=N_s9em1xTqU","unlock_month":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/11722","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\/11722\/revisions"}],"predecessor-version":[{"id":11751,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/11722\/revisions\/11751"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media\/11749"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media?parent=11722"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=11722"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=11722"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=11722"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}