{"id":6197,"date":"2026-05-03T13:24:35","date_gmt":"2026-05-03T05:24:35","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6197"},"modified":"2026-05-15T17:12:56","modified_gmt":"2026-05-15T09:12:56","slug":"%e7%88%ac%e8%a1%8c%e8%ae%ad%e7%bb%83","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/sprawl-drills\/","title":{"rendered":"\u530d\u5310\u524d\u8fdb\u8bad\u7ec3"},"content":{"rendered":"

A defensive wrestling movement designed to counter a takedown attempt by rapidly driving the hips to the floor and extending the legs to kill the opponent’s momentum.<\/p>\n\n\n\n

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

    \n
  1. The Signal<\/strong>: React immediately upon seeing the visual “Shoot” cue from the AI platform.<\/li>\n\n\n\n
  2. \u6c34\u6ef4<\/strong>: Throw your legs back and drive your hips hard into the floor. Ensure your laces are down to avoid toe injuries.<\/li>\n\n\n\n
  3. The Push<\/strong>: Keep your chest up and hands out to frame against the imaginary opponent’s shoulders.<\/li>\n\n\n\n
  4. The Recover<\/strong>: Snap back to your fighting stance as fast as possible to prepare for a counter-attack.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS \u6218\u6597\u5e94\u7528\uff1a<\/strong> Trains the muscle memory and explosive reaction required to defend a single or double-leg takedown attempt, keeping the fight in your preferred range.<\/p>","protected":false},"excerpt":{"rendered":"

    \u8fd9\u662f\u4e00\u79cd\u9632\u5fa1\u6027\u6454\u8de4\u52a8\u4f5c\uff0c\u65e8\u5728\u901a\u8fc7\u5feb\u901f\u63a8\u52a8\u81c0\u90e8\u843d\u5730\u5e76\u4f38\u5c55\u53cc\u817f\u6765\u51fb\u6e83\u5bf9\u624b\u7684\u653b\u52bf\u3002\u6267\u884c\u6807\u51c6\uff1a200+ FCS \u640f\u51fb\u5e94\u7528\uff1a\u8bad\u7ec3\u9632\u5fa1\u5355\u817f\u6216\u53cc\u817f\u6454\u5012\u4f01\u56fe\u6240\u9700\u7684\u808c\u8089\u8bb0\u5fc6\u548c\u7206\u53d1\u529b\u53cd\u5e94\uff0c\u5c06\u6bd4\u8d5b\u4fdd\u6301\u5728\u4f60\u559c\u6b22\u7684\u72b6\u6001\u3002 \u9605\u8bfb\u66f4\u591a<\/a><\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[662],"exercise_category":[695],"target_muscle":[684,652,653,678,650],"class_list":["post-6197","exercise","type-exercise","status-publish","hentry","equipment-yoga-mat","exercise_category-strength-conditioning","target_muscle-anti-extension","target_muscle-core","target_muscle-glutes","target_muscle-hip-flexors","target_muscle-shoulders"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6197","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=6197"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=6197"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=6197"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=6197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}