{"id":6193,"date":"2026-05-03T10:37:12","date_gmt":"2026-05-03T02:37:12","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6193"},"modified":"2026-05-15T17:10:47","modified_gmt":"2026-05-15T09:10:47","slug":"%e7%a9%ba%e5%bf%83%e4%bd%93%e6%89%98","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/hollow-body-hold\/","title":{"rendered":"\u7a7a\u5fc3\u4f53\u6258\u67b6"},"content":{"rendered":"

An advanced isometric core exercise that trains the anterior chain to resist spinal extension by maintaining a “hollow” shape.<\/p>\n\n\n\n

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

    \n
  1. \u8bbe\u7f6e<\/strong>:\u5e73\u8eba\u5728\u57ab\u5b50\u4e0a\uff0c\u53cc\u81c2\u4f38\u8fc7\u5934\u9876\uff0c\u53cc\u817f\u4f38\u76f4\u3002.<\/li>\n\n\n\n
  2. \u7535\u68af<\/strong>:\u540c\u65f6\u62ac\u8d77\u624b\u81c2\u3001\u5934\u3001\u80a9\u548c\u817f\uff0c\u79bb\u5730\u51e0\u82f1\u5bf8\u3002.<\/li>\n\n\n\n
  3. \u8054\u7cfb<\/strong>:\u5c06\u4e0b\u80cc\u90e8\u7d27\u7d27\u8d34\u5728\u57ab\u5b50\u4e0a\uff1b\u80cc\u90e8\u4e0e\u5730\u9762\u4e4b\u95f4\u4e0d\u80fd\u6709\u7f1d\u9699\u3002.<\/li>\n\n\n\n
  4. \u4fdd\u6301<\/strong>:\u901a\u8fc7\u6838\u5fc3\u62c9\u529b\u4fdd\u6301\u65b0\u6708\u5f62\u3002.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS \u6218\u6597\u5e94\u7528\uff1a<\/strong> \u8bad\u7ec3\u8eab\u4f53\u5728\u5730\u9762\uff08\u5e95\u90e8\u4f4d\u7f6e\uff09\u65f6\u4fdd\u6301\u53d7\u4fdd\u62a4\u7684\u7d27\u51d1\u7ed3\u6784\uff0c\u9632\u6b62\u810a\u67f1\u8fc7\u5ea6\u4f38\u5c55\u3002.<\/p>","protected":false},"excerpt":{"rendered":"

    \u8fd9\u662f\u4e00\u9879\u9ad8\u7ea7\u7b49\u957f\u6838\u5fc3\u8bad\u7ec3\uff0c\u901a\u8fc7\u4fdd\u6301 \u201c\u7a7a\u5fc3 \u201d\u5f62\u72b6\uff0c\u8bad\u7ec3\u524d\u94fe\u62b5\u5fa1\u810a\u67f1\u4f38\u5c55\u7684\u80fd\u529b\u3002\u6267\u884c\u6807\u51c6\uff1a200+ FCS \u5b9e\u6218\u5e94\u7528\uff1a\u8bad\u7ec3\u8eab\u4f53\u5728\u5730\u9762\uff08\u5e95\u90e8\u4f4d\u7f6e\uff09\u65f6\u4fdd\u6301\u53d7\u4fdd\u62a4\u7684\u7d27\u51d1\u7ed3\u6784\uff0c\u9632\u6b62\u810a\u67f1\u8fc7\u5ea6\u4f38\u5c55\u3002.<\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[662],"exercise_category":[695],"target_muscle":[677,652,678],"class_list":["post-6193","exercise","type-exercise","status-publish","hentry","equipment-yoga-mat","exercise_category-strength-conditioning","target_muscle-deep-abdominals","target_muscle-core","target_muscle-hip-flexors"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6193","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=6193"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=6193"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=6193"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=6193"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}