{"id":6195,"date":"2026-05-03T12:38:31","date_gmt":"2026-05-03T04:38:31","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6195"},"modified":"2026-05-15T17:11:57","modified_gmt":"2026-05-15T09:11:57","slug":"%e8%8a%82%e5%a5%8f%e6%b7%b1%e8%b9%b2","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/tempo-squats\/","title":{"rendered":"\u8282\u62cd\u6df1\u8e72"},"content":{"rendered":"

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

    \n
  1. \u540e\u88d4<\/strong>:\u5728\u63a7\u5236\u4e0b\u7f13\u6162\u964d\u4f4e\u81c0\u90e8\uff0c\u6301\u7eed 3 \u79d2\u949f\u3002.<\/li>\n\n\n\n
  2. \u6682\u505c<\/strong>:\u4fdd\u6301\u5e95\u90e8\u59ff\u52bf 1 \u79d2\u949f\uff0c\u4fdd\u6301\u6838\u5fc3\u548c\u817f\u90e8\u7684\u5145\u5206\u5f20\u529b\u3002.<\/li>\n\n\n\n
  3. \u9a71\u52a8\u5668<\/strong>:\u5728 1 \u79d2\u949f\u5185\u5f39\u56de\u8d77\u59cb\u4f4d\u7f6e\u3002.<\/li>\n\n\n\n
  4. \u91cd\u7f6e<\/strong>:\u5728\u9876\u7aef\u7a0d\u4f5c\u505c\u987f\uff0c\u7136\u540e\u7acb\u5373\u5f00\u59cb\u4e0b\u4e00\u4e2a 3 \u79d2\u949f\u7684\u4e0b\u964d\u3002.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS \u6218\u6597\u5e94\u7528\uff1a<\/strong> Eliminates reliance on momentum and “bouncing” out of the hole, building the raw structural strength needed for clinch control and explosive level changes.<\/p>","protected":false},"excerpt":{"rendered":"

    \u6df1\u8e72\u7684\u4e00\u79cd\u53d8\u4f53\uff0c\u901a\u8fc7\u9075\u5faa\u7279\u5b9a\u7684 3-1-1 \u52a8\u4f5c\u8282\u594f\uff0c\u5f3a\u8c03\u7d27\u5f20\u72b6\u6001\u4e0b\u7684\u65f6\u95f4\uff08TUT\uff09\u3002\u6267\u884c\u6807\u51c6\uff1a200+ FCS \u640f\u51fb\u5e94\u7528\uff1a\u6d88\u9664\u5bf9\u52a8\u91cf\u548c \u201c\u5f39\u8df3 \u201d\u51fa\u6d1e\u7684\u4f9d\u8d56\uff0c\u589e\u5f3a\u5939\u7d27\u63a7\u5236\u548c\u7206\u53d1\u6027\u6c34\u5e73\u53d8\u5316\u6240\u9700\u7684\u539f\u59cb\u7ed3\u6784\u529b\u91cf\u3002.<\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[649,655,681],"exercise_category":[695],"target_muscle":[652,653,654,675],"class_list":["post-6195","exercise","type-exercise","status-publish","hentry","equipment-dumbbell","equipment-kettlebell","equipment-none-bodyweight","exercise_category-strength-conditioning","target_muscle-core","target_muscle-glutes","target_muscle-hamstrings","target_muscle-quadriceps"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6195","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=6195"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=6195"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=6195"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=6195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}