{"id":6187,"date":"2026-05-02T21:11:36","date_gmt":"2026-05-02T13:11:36","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&#038;p=6187"},"modified":"2026-08-28T02:38:15","modified_gmt":"2026-08-27T18:38:15","slug":"%e5%93%91%e9%93%83%e4%bf%9d%e5%8a%a0%e5%88%a9%e4%ba%9a%e5%bc%8f%e5%8a%88%e5%8f%89%e6%b7%b1%e8%b9%b2","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/dumbbell-bulgarian-split-squat\/","title":{"rendered":"\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u6df1\u8e72"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u662f 200+ \u529f\u80fd\u6027\u683c\u6597\u7cfb\u7edf (FCS) \u4e2d\u4e00\u9879\u4e2d\u7ea7\u529b\u91cf\u4e0e\u4f53\u80fd\u8bad\u7ec3\u52a8\u4f5c\uff0c\u4e3b\u8981\u953b\u70bc\u4e0b\u80a2\u7a33\u5b9a\u808c\u7fa4\u3001\u540e\u94fe\u4e0e\u4fa7\u6838\u5fc3\u3002\u5b83\u88ab\u5b89\u6392\u4e3a\u4e3b\u8bad\u7ec3\u73af\u8282\u4e2d\u7684\u4e00\u9879\u5355\u4eba\u52a8\u4f5c\u3002\u6240\u9700\u5668\u6750\uff1a\u54d1\u94c3\u4e0e\u5e73\u51f3\u3002<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>\u76ee\u5f55<\/h2><nav><ol><li class=\"\"><a href=\"#dumbbell-bulgarian-split-squat-execution-standards\">\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u7684\u6807\u51c6\u52a8\u4f5c\u8981\u9886<\/a><\/li><li class=\"\"><a href=\"#dumbbell-bulgarian-split-squat-fcs-application\">200+ FCS \u6218\u6597\u5e94\u7528<\/a><\/li><li class=\"\"><a href=\"#dumbbell-bulgarian-split-squat-structure\">\u5982\u4f55\u5b89\u6392\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u7684\u8bad\u7ec3<\/a><\/li><li class=\"\"><a href=\"#dumbbell-bulgarian-split-squat-common-mistakes\">\u5e38\u89c1\u9519\u8bef<\/a><\/li><li class=\"\"><a href=\"#dumbbell-bulgarian-split-squat-safety-notes\">\u5b89\u5168\u6ce8\u610f\u4e8b\u9879<\/a><\/li><li class=\"\"><a href=\"#benefits\">\u76ca\u5904<\/a><\/li><li class=\"\"><a href=\"#programming-progression\">\u8bad\u7ec3\u8ba1\u5212\u4e0e\u8fdb\u9636<\/a><\/li><li class=\"\"><a href=\"#frequently-asked-questions\">\u5e38\u89c1\u95ee\u9898<\/a><ol><li class=\"\"><a href=\"#bulgarian-split-squat-benefits\">\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u7684\u76ca\u5904<\/a><\/li><\/ol><\/li><li class=\"\"><a href=\"#related-exercises\">\u76f8\u5173\u7ec3\u4e60<\/a><\/li><\/ol><\/nav><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"801\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/Dumbbell-Bulgarian-Split-Squat.jpg\" alt=\"\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u6df1\u8e72\" class=\"wp-image-11990\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/Dumbbell-Bulgarian-Split-Squat.jpg 1200w, https:\/\/gooart.space\/wp-content\/uploads\/Dumbbell-Bulgarian-Split-Squat-768x513.jpg 768w, https:\/\/gooart.space\/wp-content\/uploads\/Dumbbell-Bulgarian-Split-Squat-18x12.jpg 18w, https:\/\/gooart.space\/wp-content\/uploads\/Dumbbell-Bulgarian-Split-Squat-600x401.jpg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u6df1\u8e72<\/figcaption><\/figure>\n\n\n\n<h2 id=\"dumbbell-bulgarian-split-squat-execution-standards\" class=\"wp-block-heading\">\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u7684\u6807\u51c6\u52a8\u4f5c\u8981\u9886<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u5c06\u540e\u811a\u811a\u80cc\u641e\u5728\u957f\u51f3\u4e0a\u3002<\/li>\n\n\n\n<li>\u5c06\u540e\u817f\u819d\u76d6\u5411\u5730\u9762\u4e0b\u964d\uff0c\u540c\u65f6\u4fdd\u6301\u524d\u817f\u819d\u76d6\u4e0e\u811a\u8dbe\u5bf9\u9f50\uff0c\u4f53\u91cd\u843d\u5728\u524d\u811a\u4e2d\u90e8\u3002<\/li>\n<\/ul>\n\n\n\n<h2 id=\"dumbbell-bulgarian-split-squat-fcs-application\" class=\"wp-block-heading\">200+ FCS \u6218\u6597\u5e94\u7528<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728 200+ FCS \u4f53\u7cfb\u4e2d\uff0c\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u5c5e\u4e8e\u9636\u6bb5 1.1\uff08B \u7ec4\uff1a\u7ed3\u6784\u6027\u529b\u91cf\u4e0e\u5355\u4fa7\u8d1f\u8377\uff09\u3002\u683c\u6597\u8fd0\u52a8\u5956\u52b1\u90a3\u4e9b\u80fd\u5728\u522b\u626d\u4f53\u4f4d\u4e2d\u53d1\u529b\u3001\u5e76\u5728\u6574\u56de\u5408\u4e2d\u6301\u7eed\u53d1\u529b\u7684\u9009\u624b\u3002\u8fd9\u9879\u8bad\u7ec3\u6b63\u662f\u4e13\u95e8\u57f9\u517b\u8fd9\u79cd\u80fd\u529b\uff0c\u8ba9\u4f60\u5728\u540e\u7eed\u9636\u6bb5\u7684\u6280\u672f\u8bad\u7ec3\u5efa\u7acb\u5728\u4e00\u4e2a\u771f\u6b63\u80fd\u53d1\u529b\u7684\u6846\u67b6\u4e4b\u4e0a\u3002\u4e3b\u8981\u953b\u70bc\u76ee\u6807\u662f\u4e0b\u80a2\u7a33\u5b9a\u808c\u7fa4\u3001\u540e\u94fe\u4e0e\u4fa7\u6838\u5fc3\u3002<\/p>\n\n\n\n<h2 id=\"dumbbell-bulgarian-split-squat-structure\" class=\"wp-block-heading\">\u5982\u4f55\u5b89\u6392\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u7684\u8bad\u7ec3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5c06\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u5b89\u6392\u5728\u8bad\u7ec3\u4e3b\u73af\u8282\u4e2d\uff1a3\u20134 \u7ec4\u6216\u56de\u5408\uff0c\u6bcf\u6b21 45\u201360 \u79d2\uff0c\u4f11\u606f\u65f6\u95f4\u8981\u591f\u77ed\u4ee5\u4fdd\u6301\u6311\u6218\u6027\uff0c\u4f46\u4e5f\u8981\u591f\u957f\u4ee5\u4fdd\u62a4\u6280\u672f\u8d28\u91cf\u3002\u4e2d\u7ea7\u9636\u6bb5\u53ea\u6709\u5728\u6bcf\u4e2a\u52a8\u4f5c\u90fd\u5e72\u51c0\u5229\u843d\u65f6\uff0c\u624d\u53ef\u589e\u52a0\u901f\u5ea6\u6216\u963b\u529b\u3002\u5efa\u8bae\u5148\u89c2\u770b\u672c\u9875\u7684\u53c2\u8003\u89c6\u9891\uff0c\u518d\u6309\u7167\u8be5\u6807\u51c6\u5b8c\u6210\u4f60\u7684\u52a8\u4f5c\u3002<\/p>\n\n\n\n<h2 id=\"dumbbell-bulgarian-split-squat-common-mistakes\" class=\"wp-block-heading\">\u5e38\u89c1\u9519\u8bef<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u75b2\u52b3\u52a0\u5267\u65f6\u7f29\u77ed\u52a8\u4f5c\u5e45\u5ea6<\/li>\n\n\n\n<li>\u5c4f\u4f4f\u547c\u5438\uff0c\u800c\u4e0d\u662f\u8ba9\u547c\u5438\u8ddf\u4e0a\u53d1\u529b\u8282\u594f<\/li>\n\n\n\n<li>\u6ca1\u6709\u8ba1\u5212\u6027\u6062\u590d\uff0c\u5374\u6bcf\u6b21\u90fd\u52a0\u5927\u5f3a\u5ea6<\/li>\n\n\n\n<li>\u52a8\u4f5c\u6a21\u5f0f\u8fd8\u4e0d\u7a33\u5b9a\u5c31\u76f2\u76ee\u8ffd\u6c42\u901f\u5ea6\u6216\u91cd\u91cf<\/li>\n<\/ul>\n\n\n\n<h2 id=\"dumbbell-bulgarian-split-squat-safety-notes\" class=\"wp-block-heading\">\u5b89\u5168\u6ce8\u610f\u4e8b\u9879<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9009\u62e9\u4e00\u4e2a\u5728\u6574\u4e2a\u52a8\u4f5c\u8303\u56f4\u5185\u90fd\u80fd\u63a7\u5236\u7684\u91cd\u91cf\uff1b\u653e\u4e0b\u54d1\u94c3\u65f6\u8981\u63a7\u5236\u597d\u52a8\u4f5c\uff0c\u4e0d\u8981\u731b\u7136\u653e\u4e0b\u3002.<\/li>\n\n\n\n<li>\u5c06\u957f\u51f3\u653e\u7f6e\u5728\u7a33\u56fa\u7684\u5730\u9762\u4e0a\uff0c\u5728\u53d1\u529b\u524d\u786e\u8ba4\u5b83\u4e0d\u4f1a\u6447\u6674\u3002<\/li>\n\n\n\n<li>\u82e5\u51fa\u73b0\u5267\u75db\u3001\u5934\u6655\u6216\u5931\u63a7\uff0c\u7acb\u5373\u505c\u6b62\u8be5\u7ec4\u52a8\u4f5c\u2014\u2014\u6280\u672f\u8d28\u91cf\u672c\u8eab\u5c31\u662f\u6700\u597d\u7684\u5b89\u5168\u4fdd\u969c\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>\u6559\u7ec3\u63d0\u793a\uff1a<\/strong> \u201c\u5c06\u540e\u811a\u811a\u80cc\u653e\u5728\u51f3\u5b50\u4e0a\u3002\u5728\u4fdd\u6301\u524d\u819d\u4e0e\u811a\u8dbe\u5bf9\u9f50\u3001\u4f53\u91cd\u843d\u5728\u811a\u638c\u4e2d\u90e8\u7684\u540c\u65f6\uff0c\u5c06\u540e\u819d\u5411\u4e0b\u538b\u5411\u5730\u9762\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\u4e2aFCS\u52a8\u4f5c\u7684\u66f4\u5e7f\u6cdb\u52a8\u4f5c\u5e93\u7684\u4e00\u90e8\u5206\uff0c\u8be5\u52a8\u4f5c\u4ee5\u6838\u5fc3\u8bad\u7ec3\u4e3a\u57fa\u7840 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Strength_training\" target=\"_blank\" rel=\"noopener noreferrer\">\u529b\u91cf\u8bad\u7ec3<\/a> \u539f\u7406\u4e0a\uff0c\u540c\u65f6\u4e13\u95e8\u9488\u5bf9\u529b\u91cf\u4e0e\u4f53\u80fd\u9636\u6bb5\u7684\u9700\u6c42\u800c\u8bbe\u8ba1\u3002\u4ece\u96be\u5ea6\u4e0a\u770b\uff0c\u8fd9\u9879\u52a8\u4f5c\u6700\u9002\u5408\u5df2\u5177\u5907\u57fa\u7840\u80fd\u529b\u7684\u8fd0\u52a8\u5458\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4ece\u540e\u52e4\u89d2\u5ea6\u6765\u770b\uff0c\u65e0\u9700\u642d\u6863\uff0c\u53ef\u5b8c\u5168\u72ec\u81ea\u8bad\u7ec3\uff1b\u5728\u5668\u6750\u65b9\u9762\uff0c\u9700\u8981\u4e13\u4e1a\u5065\u8eab\u623f\u5e38\u89c1\u7684\u56fa\u5b9a\u5f0f\u8bbe\u5907\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6b63\u662f\u8fd9\u79cd\u4f4e\u540e\u52e4\u95e8\u69db\u4e0e\u6e05\u6670\u6280\u672f\u6807\u51c6\u7684\u7ed3\u5408\uff0c\u8ba9\u8fd9\u9879\u8bad\u7ec3\u5728 Gooart Space \u7684 200+ FCS \u4f53\u7cfb\u4e2d\u5360\u6709\u4e00\u5e2d\u4e4b\u5730\uff0c\u800c\u4e0d\u4ec5\u4ec5\u662f\u4e00\u4e2a\u65b0\u9c9c\u611f\u52a8\u4f5c\uff1a\u5b83\u53ef\u4ee5\u88ab\u6301\u7eed\u8bad\u7ec3\u3001\u957f\u671f\u8ffd\u8e2a\uff0c\u5e76\u968f\u7740\u4f60\u6574\u4f53\u683c\u6597\u4f53\u80fd\u7684\u63d0\u5347\u800c\u5b89\u5168\u5730\u9010\u6b65\u8fdb\u9636\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\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5206\u817f\u6df1\u8e72\u88ab\u5b89\u6392\u5728\u6bcf\u6b21\u8bad\u7ec3\u7684\u4e3b\u8981\u8bad\u7ec3\u6a21\u5757\u5185\u3002\u5e94\u5c06\u5176\u5b89\u6392\u5728\u8bad\u7ec3\u7684\u4e3b\u8981\u6a21\u5757\u4e2d\uff0c\u5373\u70ed\u8eab\u4e4b\u540e\uff0c\u6b64\u65f6\u4f60\u7684\u8eab\u4f53\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\">\u5904\u4e8e\u4e2d\u7ea7\u9636\u6bb5\u65f6\uff0c\u8bf7\u4f18\u5148\u4fdd\u8bc1\u52a8\u4f5c\u89c4\u8303\uff0c\u800c\u4e0d\u662f\u76f2\u76ee\u8ffd\u6c42\u901f\u5ea6\u3001\u91cd\u91cf\u6216\u6d3b\u52a8\u8303\u56f4\u2014\u2014\u524d\u9762\u7684\u52a8\u4f5c\u6807\u51c6\u5b58\u5728\u7684\u610f\u4e49\uff0c\u6b63\u662f\u4e3a\u4e86\u8ba9\u4f60\u4e0d\u4f1a\u4e3a\u4e86\u5f3a\u5ea6\u800c\u727a\u7272\u8d28\u91cf\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u968f\u7740\u4f60\u7684\u8fdb\u6b65\uff0c\u81ea\u7136\u7684\u4e0b\u4e00\u6b65\u662f\u589e\u52a0\u8bad\u7ec3\u91cf\uff08\u989d\u5916\u7684\u7ec4\u6570\u3001\u56de\u5408\u6570\u6216\u6b21\u6570\uff09\u3001\u963b\u529b\u6216\u901f\u5ea6\uff0c\u6216\u8005\u52a8\u4f5c\u672c\u8eab\u7684\u590d\u6742\u5ea6\uff0c\u4f46\u524d\u63d0\u662f\u6bcf\u4e2a\u52a8\u4f5c\u90fd\u80fd\u8fbe\u5230\u672c\u9875\u524d\u9762\u63cf\u8ff0\u7684\u6807\u51c6\u3002\u5b9a\u671f\u56de\u987e\u201c\u5e38\u89c1\u9519\u8bef\u201d\u4e0e\u201c\u5b89\u5168\u6ce8\u610f\u4e8b\u9879\u201d\u90e8\u5206\uff0c\u56e0\u4e3a\u75b2\u52b3\u5f80\u5f80\u662f\u6280\u672f\u6807\u51c6\u6700\u5148\u5d29\u584c\u7684\u8bf1\u56e0\u3002<\/p>\n\n\n\n<h2 id=\"frequently-asked-questions\" class=\"wp-block-heading\">\u5e38\u89c1\u95ee\u9898<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u9002\u5408\u65b0\u624b\u5417\uff1f<\/strong><br>\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u5728 200+ FCS \u4f53\u7cfb\u4e2d\u88ab\u5f52\u4e3a\u4e2d\u7ea7\u52a8\u4f5c\u3002\u5b9e\u8df5\u4e2d\uff0c\u5b83\u6700\u9002\u5408\u5df2\u5177\u5907\u57fa\u7840\u80fd\u529b\u7684\u8fd0\u52a8\u5458\uff0c\u5e76\u4e14\u5e94\u5728\u4e25\u683c\u9075\u5faa\u4e0a\u8ff0\u52a8\u4f5c\u6807\u51c6\u7684\u57fa\u7840\u4e0a\uff0c\u518d\u9010\u6b65\u589e\u52a0\u901f\u5ea6\u3001\u91cd\u91cf\u6216\u963b\u529b\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u505a\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u9700\u8981\u4ec0\u4e48\u5668\u6750\uff1f<\/strong><br>\u8fd9\u9879\u8bad\u7ec3\u9700\u8981\u4e13\u4e1a\u5065\u8eab\u623f\u5e38\u89c1\u7684\u56fa\u5b9a\u5f0f\u8bbe\u5907\uff0c\u65e0\u9700\u642d\u6863\uff0c\u53ef\u5b8c\u5168\u72ec\u81ea\u8bad\u7ec3\u3002\u672c\u9875\u5217\u51fa\u7684\u201c\u88c5\u5907\u6e05\u5355\u4e0e\u8bbe\u7f6e\u201d\u680f\u76ee\uff0c\u5217\u660e\u4e86 Gooart Space \u5b9e\u9645\u4f7f\u7528\u7684\u5177\u4f53\u88c5\u5907\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u5728\u8bad\u7ec3\u8bfe\u4e2d\u5c5e\u4e8e\u54ea\u4e2a\u73af\u8282\uff1f<\/strong><br>\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u5c5e\u4e8e 200+ FCS \u8bfe\u7a0b\u7ed3\u6784\u4e2d\u7684\u4e3b\u8bad\u7ec3\u73af\u8282\u3002\u8bf7\u5c06\u5b83\u5b89\u6392\u5728\u70ed\u8eab\u4e4b\u540e\u3001\u8bad\u7ec3\u4e3b\u73af\u8282\u4e2d\uff0c\u6b64\u65f6\u4f60\u7684\u4f53\u80fd\u4e0e\u4e13\u6ce8\u529b\u90fd\u5904\u4e8e\u5cf0\u503c\uff0c\u6700\u80fd\u5728\u75b2\u52b3\u4e2d\u4ecd\u4fdd\u6301\u4e25\u683c\u7684\u6280\u672f\u6807\u51c6\u3002<\/p>\n\n\n\n<h3 id=\"bulgarian-split-squat-benefits\" class=\"wp-block-heading\">\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u7684\u76ca\u5904<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u6b63\u5728\u641c\u7d22\u201c\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u7684\u76ca\u5904\u201d\u5417\uff1f\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u5f0f\u5206\u817f\u6df1\u8e72\u4f1a\u76f4\u63a5\u89e3\u7b54\u8fd9\u4e2a\u95ee\u9898\uff0c\u5e76\u9075\u5faa\u672c\u9875\u5df2\u6982\u8ff0\u7684\u6807\u51c6\u548c\u5b89\u5168\u6ce8\u610f\u4e8b\u9879\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\/%e5%a2%99%e5%9d%90\/\">\u5899\u5750<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/couch-stretch\/\">\u6c99\u53d1\u62c9\u4f38<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Dumbbell Bulgarian Split Squat is an intermediate strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the lower stabilizer, posterior chain and lateral core. It is programmed as a main-workout element, trained solo. Equipment needed: Dumbbell and Flat Bench. Dumbbell Bulgarian Split Squat Execution Standards 200+ FCS Combat Application In the &#8230; <a title=\"\u54d1\u94c3\u4fdd\u52a0\u5229\u4e9a\u6df1\u8e72\" class=\"read-more\" href=\"https:\/\/gooart.space\/zh\/exercise\/dumbbell-bulgarian-split-squat\/\" aria-label=\"\u9605\u8bfb Dumbbell Bulgarian Split Squat\">\u9605\u8bfb\u66f4\u591a<\/a><\/p>","protected":false},"featured_media":11990,"template":"","equipment":[649,670],"exercise_category":[695],"target_muscle":[768,703,697],"class_list":["post-6187","exercise","type-exercise","status-publish","has-post-thumbnail","hentry","exercise_category-strength-conditioning"],"acf":{"order_index":27,"session_phase":"main_workout","difficulty":"intermediate","portability":"venue_fixed","setup_type":["solo"],"is_ai_vision_supported":true,"coaching_cue":"\"Place the top of your back foot on the bench. Lower your back knee toward the ground while keeping your front knee tracking over your toes and your weight in the mid-foot.\"","supervision_advised":false,"video_link":"https:\/\/youtube.com\/watch?v=vgn7bSXkgkA","unlock_month":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6187","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":5,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6187\/revisions"}],"predecessor-version":[{"id":11991,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6187\/revisions\/11991"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media\/11990"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media?parent=6187"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=6187"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=6187"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=6187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}