{"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\/tr\/how-to-properly-perform-the-spider-curl-exercise\/","title":{"rendered":"\u00d6R\u00dcMCEK KIVRILMA EGZERSIZI NASIL D\u00dcZG\u00dcN BIR \u015eEKILDE YAPILIR"},"content":{"rendered":"<\/p>\n<p>Bu benzersiz bukle varyasyonu ile daha iyi tan\u0131m i\u00e7in paz\u0131lar\u0131n\u0131z\u0131 izole edin.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymjunkies.com\/wp-content\/uploads\/2019\/07\/shutterstock_419477176-1024x394.jpg\" alt=\"\" \/><\/figure>\n<p>Daha b\u00fcy\u00fck bir paz\u0131 \u00e7ifti olu\u015fturmak genellikle halter veya damb\u0131l ile nispeten a\u011f\u0131r bukleler gerektirir. Ancak, yontulmu\u015f ve b\u00fcy\u00fck olan bir dizi kolun \u00e7e\u015fitli egzersizlerle e\u011fitilmesi gerekir &#8211; baz\u0131 b\u00fcy\u00fck hamleler ve baz\u0131 detayland\u0131rma hareketleri. \u0130\u015fte ikincisinden biri: \u00f6r\u00fcmcek k\u0131vr\u0131lmas\u0131. Paz\u0131lar\u0131n\u0131z\u0131 patlatacak baz\u0131 s\u0131k\u0131 izolasyon \u00e7al\u0131\u015fmalar\u0131 i\u00e7in kol egzersizinizde bir bitirme egzersizi olarak yap\u0131n.<\/p>\n<h3><strong>BA\u015eLANG\u0131\u00c7 POZISYONU: KOLLAR YERE DO\u011eRU D\u00dcZ AS\u0131L\u0131, TAMAMEN GENI\u015eLETILMI\u015e<\/strong><\/h3>\n<ol>\n<li>Kollar do\u011frudan fl oor&#8217;a do\u011fru sark\u0131yor, tamamen uzat\u0131lm\u0131\u015f Bir \u00f6r\u00fcmcek k\u0131vr\u0131lma tezgah\u0131nda (g\u00f6sterildi\u011fi gibi) veya bir vaiz k\u0131v\u0131rma cihaz\u0131n\u0131n tezgahs\u0131z taraf\u0131nda \u00f6ne do\u011fru e\u011filin.<\/li>\n<li>Kollar\u0131n\u0131z\u0131 uzatm\u0131\u015f ve trisepsleriniz alt ped ile temas halinde bir halter tutun.<\/li>\n<li>\u00dcst ped koltuk altlar\u0131n\u0131zda rahat olmal\u0131d\u0131r<\/li>\n<\/ol>\n<h3><strong>BITI\u015e POZISYONU- DIRSEKLER BIR K\u0131VR\u0131LMA POZISYONUNDA B\u00dcK\u00dcL\u00dcR<\/strong><\/h3>\n<ol>\n<li>\u00dcst kollar\u0131n\u0131z\u0131 sabit tutun, a\u011f\u0131rl\u0131\u011f\u0131 m\u00fcmk\u00fcn oldu\u011funca d\u00fcz bir \u015fekilde k\u0131v\u0131r\u0131n.<\/li>\n<li>Temsilcinin \u00fcst k\u0131sm\u0131nda, paz\u0131lar\u0131n\u0131z\u0131 sert\u00e7e s\u0131k\u0131n, ard\u0131ndan yava\u015f\u00e7a ba\u015flang\u0131\u00e7 konumuna 2007&#8217;den a\u015fa\u011f\u0131 2007&#8217;den buyun.<\/li>\n<li>Temsilcileri kontroll\u00fc bir tempoda ger\u00e7ekle\u015ftirin; Bu balistik bir hareket olmamal\u0131.<\/li>\n<\/ol>\n<h3><strong>H\u0131ZL\u0131 \u0130pU\u00c7LAR\u0131<\/strong><\/h3>\n<figure class=\"wp-block-image 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>Ne Zaman Yapmal\u0131: Paz\u0131 egzersizinizin sonlar\u0131nda (daha a\u011f\u0131r halter ve \/ veya damb\u0131l buklelerinden sonra).<\/li>\n<li>Vurdu\u011fu Yer: Paz\u0131lar\u0131n k\u0131sa kafas\u0131<\/li>\n<li>Ne Kadar Yap\u0131lacak: 3 set, 10-12 reps<\/li>\n<\/ol>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Bu benzersiz bukle varyasyonu ile daha iyi tan\u0131m i\u00e7in paz\u0131lar\u0131n\u0131z\u0131 izole edin. Daha b\u00fcy\u00fck bir paz\u0131 \u00e7ifti olu\u015fturmak genellikle halter [&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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