{"id":14478,"date":"2021-07-19T03:46:37","date_gmt":"2021-07-19T03:46:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14478"},"modified":"2021-07-20T15:37:59","modified_gmt":"2021-07-20T15:37:59","slug":"how-to-properly-perform-the-spider-curl-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/how-to-properly-perform-the-spider-curl-exercise\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0645\u0645\u0627\u0631\u0633\u0629 \u062d\u0644\u064a\u0642\u0629 \u0627\u0644\u0639\u0646\u0643\u0628\u0648\u062a"},"content":{"rendered":"<\/p>\n<p>\u0639\u0632\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0639\u0631\u064a\u0641 \u0623\u0641\u0636\u0644 \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 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size-large\"><img decoding=\"async\" src=\"https:\/\/www.t-nation.com\/wp-content\/uploads\/2019\/05\/Why-You-Need-Spider-Curls.jpg\" alt=\"\" \/><\/figure>\n<ol>\n<li>\u0645\u062a\u0649 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643: \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 (\u0628\u0639\u062f \u0623\u062b\u0642\u0644 \u0627\u0644\u062c\u0631\u0633 \u0648 \/ \u0623\u0648 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u062f\u0645\u0628\u0644).<\/li>\n<li>\u062d\u064a\u062b \u064a\u0636\u0631\u0628: \u0631\u0626\u064a\u0633 \u0642\u0635\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646<\/li>\n<li>\u0643\u0645 \u062a\u0641\u0639\u0644: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c 10-12 \u0645\u0645\u062b\u0644\u064a\u0646<\/li>\n<\/ol>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0639\u0632\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0639\u0631\u064a\u0641 \u0623\u0641\u0636\u0644 \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u062d\u0644\u064a\u0642\u0629 \u0641\u0631\u064a\u062f\u0629 \u0645\u0646 \u0646\u0648\u0639\u0647\u0627. \u0628\u0646\u0627\u0621 \u0632\u0648\u062c \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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