{"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\/ru\/how-to-properly-perform-the-spider-curl-exercise\/","title":{"rendered":"\u041a\u0410\u041a \u041f\u0420\u0410\u0412\u0418\u041b\u042c\u041d\u041e \u0412\u042b\u041f\u041e\u041b\u041d\u042f\u0422\u042c \u0423\u041f\u0420\u0410\u0416\u041d\u0415\u041d\u0418\u0415 \u041d\u0410 \u0417\u0410\u0412\u0418\u0422\u041e\u041a \u041f\u0410\u0423\u041a\u0410"},"content":{"rendered":"<\/p>\n<p>\u0418\u0437\u043e\u043b\u0438\u0440\u0443\u0439\u0442\u0435 \u0431\u0438\u0446\u0435\u043f\u0441\u044b \u0434\u043b\u044f \u043b\u0443\u0447\u0448\u0435\u0433\u043e \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u044f \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e 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src=\"https:\/\/www.t-nation.com\/wp-content\/uploads\/2019\/05\/Why-You-Need-Spider-Curls.jpg\" alt=\"\" \/><\/figure>\n<ol>\n<li>\u041a\u043e\u0433\u0434\u0430 \u044d\u0442\u043e \u0434\u0435\u043b\u0430\u0442\u044c: \u041f\u043e\u0437\u0434\u043d\u043e \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435 \u0431\u0438\u0446\u0435\u043f\u0441\u0430 (\u043f\u043e\u0441\u043b\u0435 \u0431\u043e\u043b\u0435\u0435 \u0442\u044f\u0436\u0435\u043b\u043e\u0439 \u0448\u0442\u0430\u043d\u0433\u0438 \u0438 \/ \u0438\u043b\u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439).<\/li>\n<li>\u041a\u0443\u0434\u0430 \u043e\u043d \u043f\u043e\u043f\u0430\u0434\u0430\u0435\u0442: \u041a\u043e\u0440\u043e\u0442\u043a\u0430\u044f \u0433\u043e\u043b\u043e\u0432\u043a\u0430 \u0431\u0438\u0446\u0435\u043f\u0441\u0430<\/li>\n<li>\u0421\u043a\u043e\u043b\u044c\u043a\u043e \u043d\u0443\u0436\u043d\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c: 3 \u043f\u043e\u0434\u0445\u043e\u0434\u0430, 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[&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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