{"id":6136,"date":"2026-05-01T12:11:33","date_gmt":"2026-05-01T04:11:33","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6136"},"modified":"2026-05-13T22:11:27","modified_gmt":"2026-05-13T14:11:27","slug":"%e5%93%91%e9%93%83%e6%8e%a8%e4%b8%be","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/dumbbell-thruster\/","title":{"rendered":"\u54d1\u94c3\u63a8\u4e3e"},"content":{"rendered":"

The Dumbbell Thruster is a fundamental 200+ FCS movement that perfectly simulates the kinetic chain required for takedown defense and inside-clinch striking.<\/p>\n\n\n\n

\u6267\u884c\u6807\u51c6\uff1a<\/p>\n\n\n\n

    \n
  1. \u51c6\u5907\u7ad9\u7acb\uff0c\u53cc\u811a\u5206\u5f00\u4e0e\u80a9\u540c\u5bbd\u3002\u5c06\u54d1\u94c3\u67b6\u5728\u80a9\u4e0a\uff0c\u8098\u90e8\u7565\u5fae\u62ac\u9ad8\u3002.<\/li>\n\n\n\n
  2. \u4e0b\u5761\u4fdd\u6301\u810a\u67f1\u4e2d\u7acb\uff0c\u652f\u6491\u6838\u5fc3\u3002\u524d\u8e72\uff0c\u76f4\u5230\u5927\u817f\u4e0e\u5730\u9762\u5e73\u884c\uff08\u6216\u66f4\u4f4e\uff09\u3002.<\/li>\n\n\n\n
  3. \u9a71\u52a8\u901a\u8fc7\u811a\u8ddf\u7206\u53d1\u529b\u9a71\u52a8\u3002\u5f53\u81c0\u90e8\u548c\u819d\u76d6\u5b8c\u5168\u4f38\u5c55\u65f6\uff0c\u5229\u7528\u5411\u4e0a\u7684\u52a8\u529b\u5c06\u54d1\u94c3\u7528\u529b\u4e3e\u8fc7\u5934\u9876\u3002.<\/li>\n\n\n\n
  4. \u63a5\u4f4f\uff1a\u5c06\u54d1\u94c3\u653e\u56de\u80a9\u90e8\u65f6\uff0c\u7acb\u5373\u4e0b\u8e72\uff0c\u6d41\u7545\u5730\u5438\u6536\u91cd\u91cf\u3002.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS \u6218\u6597\u5e94\u7528\uff1a
    \u6700\u5927\u9650\u5ea6\u5730\u63d0\u9ad8\u4ece\u4e0b\u534a\u8eab\u5230\u4e0a\u534a\u8eab\u7684\u80fd\u91cf\u4f20\u9012\u6548\u7387\u3002\u589e\u5f3a\u7cbe\u82f1\u80a9\u90e8\u8010\u529b\uff0c\u5728\u52a8\u6001\u3001\u9ad8\u51b2\u51fb\u963b\u529b\u8fd0\u52a8\u4e2d\u52a0\u5f3a\u7edd\u5bf9\u7684\u6838\u5fc3\u7a33\u5b9a\u6027\u3002.<\/p>\n\n\n\n

    <\/p>","protected":false},"excerpt":{"rendered":"

    \u54d1\u94c3\u63a8\u4e3e\u662f 200+ FCS \u7684\u57fa\u672c\u52a8\u4f5c\uff0c\u5b83\u5b8c\u7f8e\u5730\u6a21\u62df\u4e86\u653b\u9632\u548c\u5185\u5939\u51fb\u6240\u9700\u7684\u52a8\u80fd\u94fe\u3002\u6267\u884c\u6807\u51c6\uff1a200+ FCS \u640f\u51fb\u5e94\u7528\uff1a\u6700\u5927\u9650\u5ea6\u5730\u63d0\u9ad8\u4e0b\u534a\u8eab\u5230\u4e0a\u534a\u8eab\u7684\u80fd\u91cf\u4f20\u9012\u6548\u7387\u3002\u57f9\u517b\u7cbe\u82f1\u80a9\u90e8\u8010\u529b\uff0c\u5e76\u5728\u52a8\u6001\u3001\u9ad8\u51b2\u51fb\u963b\u529b\u4e2d\u52a0\u5f3a\u7edd\u5bf9\u7684\u6838\u5fc3\u7a33\u5b9a\u6027\u3002.<\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[649],"exercise_category":[695],"target_muscle":[652,651,650],"class_list":["post-6136","exercise","type-exercise","status-publish","hentry","equipment-dumbbell","exercise_category-strength-conditioning","target_muscle-core","target_muscle-quads","target_muscle-shoulders"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6136","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"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media?parent=6136"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=6136"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=6136"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=6136"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}