{"id":6188,"date":"2026-05-02T21:19:59","date_gmt":"2026-05-02T13:19:59","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6188"},"modified":"2026-05-15T17:08:09","modified_gmt":"2026-05-15T09:08:09","slug":"%e6%ad%bb%e8%99%ab","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/dead-bug\/","title":{"rendered":"\u6b7b\u866b"},"content":{"rendered":"

\u8fd9\u662f\u4e00\u79cd\u6709\u63a7\u5236\u7684\u6838\u5fc3\u7a33\u5b9a\u6027\u7ec3\u4e60\uff0c\u6559\u4f60\u5728\u79fb\u52a8\u56db\u80a2\u7684\u540c\u65f6\u4fdd\u6301\u810a\u67f1\u7684\u4e2d\u7acb\u548c\u4fdd\u62a4\u3002.<\/p>\n\n\n\n

\u6267\u884c\u6807\u51c6<\/strong>:<\/p>\n\n\n\n

    \n
  1. \u8bbe\u7f6e<\/strong>:\u4ef0\u5367\u5728\u57ab\u5b50\u4e0a\uff0c\u53cc\u81c2\u5411\u4e0a\uff0c\u819d\u76d6\/\u81c0\u90e8\u6210 90 \u5ea6\uff08\u684c\u9762\u59ff\u52bf\uff09\u3002.<\/li>\n\n\n\n
  2. \u652f\u67b6<\/strong>:\u5c06\u4e0b\u80cc\u90e8\u7d27\u7d27\u8d34\u5728\u57ab\u5b50\u4e0a--\u4e0d\u80fd\u6709\u7f1d\u9699\u3002.<\/li>\n\n\n\n
  3. \u8fd0\u52a8<\/strong>:\u5728\u4fdd\u6301\u80cc\u90e8\u4e0e\u57ab\u5b50\u63a5\u89e6\u7684\u540c\u65f6\uff0c\u6162\u6162\u5730\u5c06\u5bf9\u4fa7\u624b\u81c2\u548c\u817f\u653e\u5411\u5730\u9762\u3002.<\/li>\n\n\n\n
  4. \u91cd\u7f6e<\/strong>:\u8fd4\u56de\u4e2d\u5fc3\uff0c\u6362\u8fb9\uff0c\u79fb\u52a8\u8981\u7cbe\u51c6\u800c\u4e0d\u662f\u5feb\u901f\u3002.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS \u6218\u6597\u5e94\u7528<\/strong>:\u5bf9\u5730\u9762\u683c\u6597\uff08\u64d2\u62ff\u683c\u6597\uff09\u81f3\u5173\u91cd\u8981\uff0c\u56e0\u4e3a\u5b83\u80fd\u953b\u70bc\u6df1\u5c42\u6838\u5fc3\u529b\u91cf\uff0c\u4ee5\u4fbf\u5728\u4ece\u5e95\u5c42\u4f4d\u7f6e\u79fb\u52a8\u65f6\u7ba1\u7406\u8eab\u4f53\u7ed3\u6784\u3002.<\/p>","protected":false},"excerpt":{"rendered":"

    \u8fd9\u662f\u6709\u63a7\u5236\u7684\u6838\u5fc3\u7a33\u5b9a\u7ec3\u4e60\uff0c\u6559\u4f60\u5728\u79fb\u52a8\u56db\u80a2\u7684\u540c\u65f6\u4fdd\u6301\u810a\u67f1\u4e2d\u7acb\u548c\u53d7\u5230\u4fdd\u62a4\u3002\u6267\u884c\u6807\u51c6\uff1a200+ FCS \u640f\u51fb\u5e94\u7528\uff1a\u5bf9\u5730\u9762\u683c\u6597\uff08\u64d2\u62ff\u683c\u6597\uff09\u81f3\u5173\u91cd\u8981\uff0c\u56e0\u4e3a\u5b83\u80fd\u953b\u70bc\u6df1\u5c42\u6838\u5fc3\u529b\u91cf\uff0c\u4ee5\u4fbf\u5728\u4ece\u5e95\u90e8\u4f4d\u7f6e\u79fb\u52a8\u65f6\u7ba1\u7406\u8eab\u4f53\u7ed3\u6784\u3002.<\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[662],"exercise_category":[695],"target_muscle":[660,672,671],"class_list":["post-6188","exercise","type-exercise","status-publish","hentry","equipment-yoga-mat","exercise_category-strength-conditioning","target_muscle-obliques","target_muscle-transverse-abdominis","target_muscle-deep-core"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6188","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=6188"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=6188"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=6188"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=6188"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}