{"id":229886,"date":"2021-03-12T11:59:34","date_gmt":"2021-03-12T10:59:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229886"},"modified":"2023-06-15T19:11:37","modified_gmt":"2023-06-15T17:11:37","slug":"poses-epanalipseis-xreiazontai-gia-maza","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/poses-epanalipseis-xreiazontai-gia-maza\/","title":{"rendered":"\u03a0\u03cc\u03c3\u03b5\u03c2 \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u039a\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03a7\u03ac\u03c3\u03b5\u03c4\u03b5 \u0392\u03ac\u03c1\u03bf\u03c2 \u03ae \u03bd\u03b1 \u03a7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u039c\u03c5\u03ca\u03ba\u03ae \u039c\u03ac\u03b6\u03b1;"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.gr\/blog\/poses-epanalipseis-xreiazontai-gia-maza\/#%CE%A0%CF%8C%CF%83%CE%B5%CF%82_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CE%B9%CF%82_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CE%B1%CF%80%CE%BF%CE%BA%CF%84%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CE%BC%CF%85%CF%82\" title=\"\u03a0\u03cc\u03c3\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03c2;\">\u03a0\u03cc\u03c3\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03c2;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.gr\/blog\/poses-epanalipseis-xreiazontai-gia-maza\/#3_%CE%BC%CE%B7%CF%87%CE%B1%CE%BD%CE%B9%CF%83%CE%BC%CE%BF%CE%AF_%CE%B3%CE%B9%CE%B1_%CF%84%CE%B7%CE%BD_%CE%B1%CE%BD%CE%AC%CF%80%CF%84%CF%85%CE%BE%CE%B7_%CF%84%CF%89%CE%BD_%CE%BC%CF%85%CF%8E%CE%BD\" title=\"3 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd:\">3 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.gr\/blog\/poses-epanalipseis-xreiazontai-gia-maza\/#%CE%93%CE%B9%CE%B1_%CF%84%CE%B7%CE%BD_%CF%80%CE%B9%CE%BF_%CE%B1%CF%80%CE%BF%CF%84%CE%B5%CE%BB%CE%B5%CF%83%CE%BC%CE%B1%CF%84%CE%B9%CE%BA%CE%AE_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B1%CF%87%CF%8D%CF%84%CE%B5%CF%81%CE%B7_%CE%BC%CF%85%CF%8A%CE%BA%CE%AE_%CE%B1%CF%8D%CE%BE%CE%B7%CF%83%CE%B7_%CE%B5%CF%80%CE%B9%CE%BB%CE%AD%CE%BE%CF%84%CE%B5_%CF%83%CE%B5%CF%84_%CE%BC%CE%B5_%CE%BC%CE%B5%CE%B3%CE%AC%CE%BB%CE%BF_%CE%B5%CF%8D%CF%81%CE%BF%CF%82_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CF%89%CE%BD\" title=\"\u0393\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7, \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c3\u03b5\u03c4 \u03bc\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.\">\u0393\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7, \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c3\u03b5\u03c4 \u03bc\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.gr\/blog\/poses-epanalipseis-xreiazontai-gia-maza\/#%CE%9F%CE%B9_%CF%80%CE%B9%CE%BF_%CF%83%CF%85%CE%BD%CE%B7%CE%B8%CE%B9%CF%83%CE%BC%CE%AD%CE%BD%CE%BF%CE%B9_%CE%BC%CF%8D%CE%B8%CE%BF%CE%B9_%CF%83%CF%87%CE%B5%CF%84%CE%B9%CE%BA%CE%AC_%CE%BC%CE%B5_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_%CE%B4%CF%8D%CE%BD%CE%B1%CE%BC%CE%B7%CF%82_%CF%84%CE%BF%CE%BD_%CE%B1%CF%81%CE%B9%CE%B8%CE%BC%CF%8C_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CF%89%CE%BD_%CE%B1%CE%BD%CE%AC_%CF%83%CE%B5%CF%84_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B7%CE%BD_%CE%BC%CF%85%CF%8A%CE%BA%CE%AE_%CE%B1%CE%BD%CE%AC%CF%80%CF%84%CF%85%CE%BE%CE%B7\" title=\"\u039f\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03cd\u03b8\u03bf\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7.\">\u039f\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03cd\u03b8\u03bf\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.gr\/blog\/poses-epanalipseis-xreiazontai-gia-maza\/#%CE%A0%CF%8C%CF%83%CE%B5%CF%82_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CE%B9%CF%82_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CF%87%CE%AC%CF%83%CE%B5%CF%84%CE%B5_%CE%B2%CE%AC%CF%81%CE%BF%CF%82\" title=\"\u03a0\u03cc\u03c3\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2;\">\u03a0\u03cc\u03c3\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.gr\/blog\/poses-epanalipseis-xreiazontai-gia-maza\/#%CE%9F%CE%B9_%CF%80%CE%B9%CE%BF_%CF%83%CF%85%CE%BD%CE%B7%CE%B8%CE%B9%CF%83%CE%BC%CE%AD%CE%BD%CE%BF%CE%B9_%CE%BC%CF%8D%CE%B8%CE%BF%CE%B9_%CF%83%CF%87%CE%B5%CF%84%CE%B9%CE%BA%CE%AC_%CE%BC%CE%B5_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_%CE%B4%CF%8D%CE%BD%CE%B1%CE%BC%CE%B7%CF%82_%CF%84%CE%BF%CE%BD_%CE%B1%CF%81%CE%B9%CE%B8%CE%BC%CF%8C_%CF%84%CF%89%CE%BD_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CF%89%CE%BD_%CE%B1%CE%BD%CE%AC_%CF%83%CE%B5%CF%84_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B7%CE%BD_%CE%B1%CF%80%CF%8E%CE%BB%CE%B5%CE%B9%CE%B1_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82\" title=\"\u039f\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03cd\u03b8\u03bf\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2\">\u039f\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03cd\u03b8\u03bf\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.gr\/blog\/poses-epanalipseis-xreiazontai-gia-maza\/#%CE%A0%CE%BF%CE%B9%CE%BF%CF%82_%CE%B1%CF%81%CE%B9%CE%B8%CE%BC%CF%8C%CF%82_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CF%89%CE%BD_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B9_%CE%B2%CE%AC%CF%81%CE%BF%CF%82_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%BA%CE%B1%CF%84%CE%AC%CE%BB%CE%BB%CE%B7%CE%BB%CE%B1_%CE%B3%CE%B9%CE%B1_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7\" title=\"\u03a0\u03bf\u03b9\u03bf\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7;\">\u03a0\u03bf\u03b9\u03bf\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.gr\/blog\/poses-epanalipseis-xreiazontai-gia-maza\/#%CE%A4%CE%B9_%CE%B8%CE%B1_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%B8%CF%85%CE%BC%CE%AC%CF%83%CF%84%CE%B5\" title=\"\u03a4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;\">\u03a4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 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id=\"%CE%A0%CF%8C%CF%83%CE%B5%CF%82_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CE%B9%CF%82_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CE%B1%CF%80%CE%BF%CE%BA%CF%84%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CE%BC%CF%85%CF%82\"><\/span>\u03a0\u03cc\u03c3\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><p><span style=\"font-weight: 400\" data-mce-style=\"font-weight: 400;\">\u03a0\u03bf\u03b9\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b3\u03b9\u03b1 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\u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03c3\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ae \u03b1\u03c0\u03ac\u03bd\u03c4\u03b7\u03c3\u03b7, \u03cc\u03c4\u03b1\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c1\u03af\u03be\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03be\u03b5\u03ba\u03ac\u03b8\u03b1\u03c1\u03b7 \u03b2\u03bf\u03bb\u03ae \u03cc\u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 8-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2, \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b1\u03c0\u03bb\u03cc. \u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03bf\u03b9 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03c5\u03c0\u03b5\u03b9\u03c3\u03ad\u03c1\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c0\u03b1\u03b9\u03c7\u03bd\u03af\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03ba\u03ac\u03bc\u03c8\u03bf\u03c5\u03bd \u03ba\u03ac\u03c0\u03c9\u03c2 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c4\u03bf\u03bc\u03bf \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03c4\u03b7\u03c2 \u03b6\u03c9\u03ae\u03c2 \u03c4\u03bf\u03c5. <\/span><b>\u03a4\u03bf \u03b8\u03ad\u03bc\u03b1 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03bc\u03c0\u03b5\u03c1\u03b4\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03b9\u03c3\u03c4\u03bf\u03c1\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5<\/b> <b>\u03b1\u03b8\u03bb\u03b7\u03c4\u03ae, \u03c4\u03b7\u03bd \u03b7\u03bb\u03b9\u03ba\u03af\u03b1, \u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1, \u03c4\u03bf \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c0\u03bb\u03ac\u03bd\u03bf<\/b> <b>\u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<\/b><span style=\"font-weight: 400\" data-mce-style=\"font-weight: 400;\">. \u0391\u03c1\u03c7\u03b9\u03ba\u03ac, \u03b1\u03c2 \u03b4\u03bf\u03cd\u03bc\u03b5 \u03c0\u03bf\u03b9\u03bf\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03bf\u03af \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03af \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03b7\u03bd \u03b5\u03bc\u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03b1\u03c4\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5 Brad Schoenfeld (2010).<\/span><span style=\"font-weight: 400;color: #ff6600\" data-mce-style=\"font-weight: 400; color: #ff6600;\"> [1]<\/span><\/p><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%CE%BC%CE%B7%CF%87%CE%B1%CE%BD%CE%B9%CF%83%CE%BC%CE%BF%CE%AF_%CE%B3%CE%B9%CE%B1_%CF%84%CE%B7%CE%BD_%CE%B1%CE%BD%CE%AC%CF%80%CF%84%CF%85%CE%BE%CE%B7_%CF%84%CF%89%CE%BD_%CE%BC%CF%85%CF%8E%CE%BD\"><\/span>3 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-900x1124.jpg\" alt=\"&#x3A0;&#x3CE;&#x3C2; &#x3B1;&#x3BD;&#x3B1;&#x3C0;&#x3C4;&#x3CD;&#x3C3;&#x3C3;&#x3BF;&#x3BD;&#x3C4;&#x3B1;&#x3B9; &#x3BF;&#x3B9; &#x3BC;&#x3CD;&#x3B5;&#x3C2;;\" class=\"wp-image-212508\" title=\"&#x3A0;&#x3CE;&#x3C2; &#x3B1;&#x3BD;&#x3B1;&#x3C0;&#x3C4;&#x3CD;&#x3C3;&#x3C3;&#x3BF;&#x3BD;&#x3C4;&#x3B1;&#x3B9; &#x3BF;&#x3B9; &#x3BC;&#x3CD;&#x3B5;&#x3C2;;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728.jpg 1500w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><p><b>\u0397 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae \u03c4\u03ac\u03c3\u03b7 <\/b><span style=\"font-weight: 400\" data-mce-style=\"font-weight: 400;\">\u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03b9\u03bb\u03ce\u03bd \u03c3\u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1. \u0397 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae \u03c4\u03ac\u03c3\u03b7 \u03b5\u03c0\u03b9\u03c4\u03c5\u03b3\u03c7\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c7\u03b1\u03bc\u03b7\u03bb\u03bf\u03cd \u03b1\u03c1\u03b9\u03b8\u03bc\u03bf\u03cd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd (\u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03ad\u03c9\u03c2 6) \u03bc\u03b5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03b9 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 (1RM).<\/span><\/p><\/li><li><p><strong>\u039c\u03c5\u03ca\u03ba\u03ae \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 <\/strong>\u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5 (\u03cc\u03b3\u03ba\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b1\u03bd\u03ac \u03bc\u03c5\u03ca\u03ba\u03cc \u03c4\u03bc\u03ae\u03bc\u03b1), \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03ba\u03b4\u03b7\u03bb\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ac \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03bc\u03b5 \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03bc\u03b9\u03ba\u03c1\u03bf\u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b5\u03c5\u03c7\u03b8\u03b5\u03af \u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03ad\u03bd\u03b1\u03c2 \u03bc\u03ad\u03c3\u03bf\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 (\u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 8-12) \u03bc\u03b5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf 60-75% \u03c4\u03bf\u03c5 1RM \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf.<\/p><\/li><li><p><strong>\u0397 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4<\/strong> \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03cc \u03b5\u03bd\u03cc\u03c2 &#8220;\u03c3\u03b5\u03c4 pump&#8221; (\u03c6\u03bf\u03c5\u03c3\u03ba\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2) \u03bc\u03b5 \u03c5\u03c8\u03b7\u03bb\u03cc \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd (15+) \u03c3\u03b5 \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03c0\u03bf\u03c5 \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03ba\u03c5\u03c1\u03b9\u03bf\u03bb\u03b5\u03ba\u03c4\u03b9\u03ba\u03ac &#8220;\u03ba\u03b1\u03af\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9&#8221;. <strong>\u039c\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b5\u03c5\u03c7\u03b8\u03b5\u03af \u03bc\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c5\u03c0\u03cc \u03c4\u03ac\u03c3\u03b7<\/strong> (TUT).<\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><p>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b9\u03b4\u03cc\u03c3\u03b5\u03b9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03bd\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 <strong>\u03b5\u03c0\u03b9\u03c4\u03c5\u03b3\u03c7\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ae \u03c5\u03c0\u03b5\u03c1\u03c6\u03cc\u03c1\u03c4\u03c9\u03c3\u03b7 <\/strong>(progressive overload). \u03a7\u03ac\u03c1\u03b7 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc, \u03b8\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c0\u03b9\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03ce\u03b8\u03b7\u03c3\u03b7, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b8\u03b1 \u03b5\u03ba\u03b4\u03b7\u03bb\u03c9\u03b8\u03b5\u03af \u03c3\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1h \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u0394\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03be\u03b5\u03c7\u03bd\u03ac\u03bc\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c9\u03c3\u03c4\u03cc \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf\u03bd \u03bc\u03b5\u03c3\u03bf\u03ba\u03cd\u03ba\u03bb\u03bf \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03bc\u03b9\u03b1 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cc\u03c1\u03c4\u03b9\u03c3\u03b7\u03c2 (deload) \u03bc\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 50% \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03c5\u03c0\u03c9\u03b8\u03b5\u03af \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[3]<\/span><\/p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%93%CE%B9%CE%B1_%CF%84%CE%B7%CE%BD_%CF%80%CE%B9%CE%BF_%CE%B1%CF%80%CE%BF%CF%84%CE%B5%CE%BB%CE%B5%CF%83%CE%BC%CE%B1%CF%84%CE%B9%CE%BA%CE%AE_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B1%CF%87%CF%8D%CF%84%CE%B5%CF%81%CE%B7_%CE%BC%CF%85%CF%8A%CE%BA%CE%AE_%CE%B1%CF%8D%CE%BE%CE%B7%CF%83%CE%B7_%CE%B5%CF%80%CE%B9%CE%BB%CE%AD%CE%BE%CF%84%CE%B5_%CF%83%CE%B5%CF%84_%CE%BC%CE%B5_%CE%BC%CE%B5%CE%B3%CE%AC%CE%BB%CE%BF_%CE%B5%CF%8D%CF%81%CE%BF%CF%82_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CF%89%CE%BD\"><\/span>\u0393\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7, \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c3\u03b5\u03c4 \u03bc\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><p>\u03a4\u03bf 2017, \u03bf Schoenfeld \u03ba\u03b1\u03b9 \u03b7 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03c4\u03bf\u03c5, \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03ba\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b7 \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03b5\u03bb\u03ac\u03bc\u03b2\u03b1\u03bd\u03b5 \u03b1\u03bd\u03ac\u03bb\u03c5\u03c3\u03b7 21 \u03bc\u03b5\u03bb\u03b5\u03c4\u03ce\u03bd, \u03ad\u03b4\u03b5\u03b9\u03be\u03b1\u03bd \u03cc\u03c4\u03b9 <strong>\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c5\u03b3\u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b7 \u03bc\u03b5 \u03c4\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03b5\u03bd\u03cc\u03c2 \u03b5\u03c5\u03c1\u03ad\u03bf\u03c2 \u03c6\u03ac\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd,<\/strong> <strong>\u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03cb\u03c0\u03cc\u03b8\u03b5\u03c3\u03b7 \u03cc\u03c4\u03b9 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c3\u03b5\u03c4 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03c5\u03c7\u03af\u03b1.<\/strong>\u03a0\u03ce\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc; \u0391\u03c0\u03bb\u03ac \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b1\u03af\u03c3\u03b8\u03b7\u03c3\u03b7 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03af\u03b1 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u0388\u03c4\u03c3\u03b9, \u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03b3\u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b7 \u03c3\u03b5 6, 10, 15 \u03ae \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 30 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03c5\u03c7\u03af\u03b1 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[4] <\/span><\/p><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><p>\u0394\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c6\u03cd\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03ce\u03bd \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cc \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5\u03c4 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03b5\u03c5\u03c1\u03cd \u03c6\u03ac\u03c3\u03bc\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd. \u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1, \u03b1\u03c5\u03c4\u03cc \u03b5\u03c0\u03b9\u03b2\u03b5\u03b2\u03b1\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b5\u03bc\u03bc\u03ad\u03c3\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03c4\u03c9\u03bd Schoenfeld et al. \u03c3\u03c4\u03b9\u03c2 \u03b1\u03c1\u03c7\u03ad\u03c2 \u03c4\u03bf\u03c5 2021, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03b3\u03b5\u03af\u03c1\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b5\u03c1\u03c9\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03b1\u03c1\u03ac \u03b1\u03c0\u03b1\u03bd\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2. \u0397 \u03b5\u03bd\u03c3\u03c9\u03bc\u03ac\u03c4\u03c9\u03c3\u03b7 \u03b5\u03bd\u03cc\u03c2 \u03c3\u03b5\u03c4<strong> \u03bc\u03b5 \u03c5\u03c8\u03b7\u03bb\u03cc \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/strong> <strong>\u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c0\u03b9\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03b1\u03c0\u03bf\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong>, \u03cc\u03c0\u03c9\u03c2 \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03ae \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd. \u03a3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd <strong>\u03c0\u03bf\u03bb\u03cd\u03c0\u03bb\u03bf\u03ba\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ce\u03bd \u03bc\u03c5\u03b9\u03ba\u03ce\u03bd \u03bf\u03bc\u03ac\u03b4\u03c9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03cc\u03c4\u03b5\u03c1\u03bf \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03bf\u03cd\u03bc\u03b5<\/strong> <strong>\u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03c0\u03c1\u03bf\u03c6\u03af\u03bb (\u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd)<\/strong>, \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03cc\u03c4\u03b9 \u03c4\u03b1 <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"><a class=\"ek-link\" href=\"\/blog?p=273700\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"deadlifts (&#x3B1;&#x3BD;&#x3BF;&#x3AF;&#x3B3;&#x3B5;&#x3B9; &#x3C3;&#x3B5; &#x3BD;&#x3AD;&#x3B1; &#x3BA;&#x3B1;&#x3C1;&#x3C4;&#x3AD;&#x3BB;&#x3B1;)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/deadlift-lathi-kai-ti-na-apofigete\/\">deadlifts<\/a><\/span> \u03ae \u03c4\u03b1 <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"><a class=\"ek-link\" href=\"\/blog?p=181858\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"squats (&#x3B1;&#x3BD;&#x3BF;&#x3AF;&#x3B3;&#x3B5;&#x3B9; &#x3C3;&#x3B5; &#x3BD;&#x3AD;&#x3B1; &#x3BA;&#x3B1;&#x3C1;&#x3C4;&#x3AD;&#x3BB;&#x3B1;)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/squats-%cf%83%cf%89%cf%83%cf%84%ce%ae-%cf%84%ce%b5%cf%87%ce%bd%ce%b9%ce%ba%ce%ae-%ce%bf%cf%86%ce%ad%ce%bb%ce%b7-%ce%ba%ce%b1%ce%b9-%ce%b4%ce%b9%ce%b1%cf%86%ce%bf%cf%81%ce%b5%cf%84%ce%b9%ce%ba%ce%bf\/\">squats<\/a><\/span> \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c0\u03b9\u03bf \u03b5\u03be\u03b1\u03bd\u03c4\u03bb\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03bd\u03b5\u03c5\u03c1\u03bf\u03bc\u03c5\u03ca\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03c7\u03c1\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03b1\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[5-6] <\/span><\/p><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1124x749.jpg\" alt=\"&#x3A0;&#x3CC;&#x3C3;&#x3B5;&#x3C2; &#x3B5;&#x3C0;&#x3B1;&#x3BD;&#x3B1;&#x3BB;&#x3AE;&#x3C8;&#x3B5;&#x3B9;&#x3C2; &#x3B5;&#x3AF;&#x3BD;&#x3B1;&#x3B9; &#x3BF;&#x3B9; &#x3B2;&#x3AD;&#x3BB;&#x3C4;&#x3B9;&#x3C3;&#x3C4;&#x3B5;&#x3C2; &#x3B3;&#x3B9;&#x3B1; &#x3C4;&#x3B7;&#x3BD; &#x3B1;&#x3CD;&#x3BE;&#x3B7;&#x3C3;&#x3B7; &#x3C4;&#x3C9;&#x3BD; &#x3BC;&#x3C5;&#x3CE;&#x3BD;;\" class=\"wp-image-212598\" width=\"843\" height=\"562\" title=\"&#x3A0;&#x3CC;&#x3C3;&#x3B5;&#x3C2; &#x3B5;&#x3C0;&#x3B1;&#x3BD;&#x3B1;&#x3BB;&#x3AE;&#x3C8;&#x3B5;&#x3B9;&#x3C2; &#x3B5;&#x3AF;&#x3BD;&#x3B1;&#x3B9; &#x3BF;&#x3B9; &#x3B2;&#x3AD;&#x3BB;&#x3C4;&#x3B9;&#x3C3;&#x3C4;&#x3B5;&#x3C2; &#x3B3;&#x3B9;&#x3B1; &#x3C4;&#x3B7;&#x3BD; &#x3B1;&#x3CD;&#x3BE;&#x3B7;&#x3C3;&#x3B7; &#x3C4;&#x3C9;&#x3BD; &#x3BC;&#x3C5;&#x3CE;&#x3BD;;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<p><p>\u03a3\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4, \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 &#8220;\u03b4\u03c5\u03c3\u03c6\u03bf\u03c1\u03af\u03b1&#8221;, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b5\u03b3\u03ba\u03b1\u03c4\u03b1\u03bb\u03b5\u03af\u03c8\u03bf\u03c5\u03bd \u03c0\u03c1\u03b9\u03bd \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03bf\u03c5\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03c5\u03c7\u03af\u03b1. \u03a0\u03b9\u03b8\u03b1\u03bd\u03ce\u03c2 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b2\u03c1\u03b5\u03b8\u03b5\u03af \u03c3\u03b5 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03cc\u03c0\u03bf\u03c5 \u03bd\u03bf\u03bc\u03af\u03b6\u03b1\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03c4\u03b5, \u03b1\u03bb\u03bb\u03ac \u03b5\u03be\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03c1\u03c5\u03bc\u03bc\u03ad\u03bd\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03b1\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2. \u0397 \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03c4\u03c9\u03bd Santaniel \u03ba.\u03ac., \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b2\u03c1\u03ae\u03ba\u03b1\u03bd \u03ba\u03b1\u03bd\u03ad\u03bd\u03b1 \u03cc\u03c6\u03b5\u03bb\u03bf\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03b1\u03c1\u03b9\u03b8\u03bc\u03bf\u03cd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03bf\u03b4\u03b7\u03b3\u03bf\u03cd\u03bd \u03c3\u03b5 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b1\u03c0\u03bf\u03c4\u03c5\u03c7\u03af\u03b1\u03c2, \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03b5\u03af \u03c3\u03cd\u03b3\u03c7\u03c5\u03c3\u03b7, \u03cc\u03c0\u03c9\u03c2 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b9\u03ba\u03bd\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 \u03c4\u03bf <strong>\u03c0\u03bb\u03ac\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03be\u03b5\u03c4\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03c3\u03cd\u03bd\u03bf\u03bb\u03bf \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9<\/strong> <strong>\u03b1\u03c0\u03bb\u03ac \u03c9\u03c2 &#8220;\u03be\u03b5\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03ac \u03bc\u03ad\u03c1\u03b7.&#8221;<\/strong> <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[7-9] <\/span><\/p><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><p>\u03a3\u03c4\u03bf \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf \u03b5\u03bd\u03cc\u03c2 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03b4\u03b5\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u0397 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03ae \u03c4\u03b7\u03c2 \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>2-3 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/strong> <strong>\u03bc\u03b5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf 90-95 % 1RM<\/strong> (\u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af \u03bc\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03bc\u03af\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7). \u0391\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1, <strong>\u03c5\u03c8\u03b7\u03bb\u03bf\u03af \u03c1\u03c5\u03b8\u03bc\u03bf\u03af \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/strong>, \u03c0\u03bf\u03c5 \u03b5\u03ba\u03c6\u03c1\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c0\u03cc 15 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd <strong>\u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2<\/strong>.<\/p><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b5\u03c5\u03c1\u03cd \u03c6\u03ac\u03c3\u03bc\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2, \u03b1\u03bb\u03bb\u03ac \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c0\u03af\u03b3\u03bd\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b3\u03b9\u03b1\u03c4\u03af \u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c1\u03c9\u03c4\u03b9\u03ad\u03c3\u03c4\u03b5 \u03b1\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03bb\u03ae \u03b9\u03b4\u03ad\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 5, 10 \u03ae 20 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03cc\u03c3\u03bf \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf. \u0395\u03c0\u03af\u03c3\u03b7\u03c2, \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03bb\u03ae\u03c1\u03b7\u03c2 <strong>\u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5<\/strong> <strong>\u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 24-72 \u03ce\u03c1\u03b5\u03c2<\/strong>. \u0394\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7, \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03ba\u03cc\u03c0\u03b9\u03bc\u03bf \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03c5\u03ca\u03ba\u03cc \u03c4\u03bc\u03ae\u03bc\u03b1 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03b4\u03cd\u03bf \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[2] <\/span><\/p><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg\" alt=\"&#x3A0;&#x3CC;&#x3C3;&#x3B1; &#x3C3;&#x3B5;&#x3C4; &#x3BA;&#x3B1;&#x3B9; &#x3B5;&#x3C0;&#x3B1;&#x3BD;&#x3B1;&#x3BB;&#x3AE;&#x3C8;&#x3B5;&#x3B9;&#x3C2; &#x3C0;&#x3C1;&#x3AD;&#x3C0;&#x3B5;&#x3B9; &#x3BD;&#x3B1; &#x3BA;&#x3AC;&#x3BD;&#x3C9;;\" class=\"wp-image-212611\" width=\"843\" height=\"562\" title=\"&#x3A0;&#x3CC;&#x3C3;&#x3B1; &#x3C3;&#x3B5;&#x3C4; &#x3BA;&#x3B1;&#x3B9; &#x3B5;&#x3C0;&#x3B1;&#x3BD;&#x3B1;&#x3BB;&#x3AE;&#x3C8;&#x3B5;&#x3B9;&#x3C2; &#x3C0;&#x3C1;&#x3AD;&#x3C0;&#x3B5;&#x3B9; &#x3BD;&#x3B1; &#x3BA;&#x3AC;&#x3BD;&#x3C9;;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%9F%CE%B9_%CF%80%CE%B9%CE%BF_%CF%83%CF%85%CE%BD%CE%B7%CE%B8%CE%B9%CF%83%CE%BC%CE%AD%CE%BD%CE%BF%CE%B9_%CE%BC%CF%8D%CE%B8%CE%BF%CE%B9_%CF%83%CF%87%CE%B5%CF%84%CE%B9%CE%BA%CE%AC_%CE%BC%CE%B5_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_%CE%B4%CF%8D%CE%BD%CE%B1%CE%BC%CE%B7%CF%82_%CF%84%CE%BF%CE%BD_%CE%B1%CF%81%CE%B9%CE%B8%CE%BC%CF%8C_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CF%89%CE%BD_%CE%B1%CE%BD%CE%AC_%CF%83%CE%B5%CF%84_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B7%CE%BD_%CE%BC%CF%85%CF%8A%CE%BA%CE%AE_%CE%B1%CE%BD%CE%AC%CF%80%CF%84%CF%85%CE%BE%CE%B7\"><\/span>\u039f\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03cd\u03b8\u03bf\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<h3 class=\"is-style-default wp-block-heading\">1. \u03a4\u03bf \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03b9\u03c2 \u03c4\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03b4\u03c1\u03cc\u03bc\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7<\/h3>\n\n<p>\u039a\u03b1\u03c4\u03ac \u03ba\u03b1\u03b9\u03c1\u03bf\u03cd\u03c2, \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03bf \u03c3\u03b1\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b1\u03bd\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2 \u03cc\u03c0\u03bf\u03c5 \u03b9\u03b4\u03af\u03c9\u03c2 \u03bd\u03b5\u03b1\u03c1\u03bf\u03af \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03bf\u03cd\u03bd \u03c3\u03c4\u03bf \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03cc\u03c1\u03b9\u03bf \u03c4\u03c9\u03bd \u03b4\u03c5\u03bd\u03b1\u03c4\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd \u03c4\u03bf\u03c5\u03c2. \u039a\u03b1\u03b9 \u03b1\u03bd \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd \u03bb\u03ac\u03b8\u03bf\u03c2 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b1 deadlift \u03bc\u03b5 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b1\u03c5\u03c4\u03cc \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5\u03c3\u03bf\u03c3\u03c0\u03bf\u03bd\u03b4\u03cd\u03bb\u03b9\u03bf\u03c5 \u03b4\u03af\u03c3\u03ba\u03bf\u03c5.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><p><strong>\u039c\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03af\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7 \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4, \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03b4\u03b5\u03bd \u03ba\u03b5\u03c1\u03b4\u03af\u03b6\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ac<\/strong>, \u03b5\u03bd\u03ce \u03b5\u03be\u03b1\u03bd\u03c4\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c7\u03ce\u03c1\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03b3\u03b5\u03bd\u03bd\u03b7\u03b8\u03b5\u03af. \u0397 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ae (1RM) \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae \u03ae \u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2 \u03b5\u03bd\u03cc\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03ba\u03cd\u03ba\u03bb\u03bf\u03c5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03c0\u03bf\u03b9\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03ae \u03c3\u03b1\u03c2 \u03b5\u03c0\u03af\u03b4\u03bf\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03ac \u03c3\u03b1\u03c2 \u03b1\u03bd\u03b1\u03bb\u03cc\u03b3\u03c9\u03c2. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[6]<\/span><\/p><\/p>\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,44248,8350,28792,46435,46912,48031,28683,29667,256,28876,7185,1593,6322\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">2. \u0395\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03c4\u03c9\u03bd 8-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd, \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b4\u03b5\u03bd \u03b1\u03be\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03cc\u03c0\u03bf.<\/h3>\n\n<p><p>\u038c\u03c0\u03c9\u03c2 \u03b5\u03af\u03c0\u03b1\u03bc\u03b5 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b5\u03b3\u03b5\u03af\u03c1\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1 \u03b5\u03c5\u03c1\u03cd \u03c6\u03ac\u03c3\u03bc\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd, \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 \u03bf\u03b9 \u03c0\u03b1\u03c1\u03b1\u03b4\u03bf\u03c3\u03b9\u03b1\u03ba\u03ad\u03c2 8-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf bodybuilding. \u03a4\u03bf \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 <strong>\u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03bc\u03b5 \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 1-3 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03b5\u03c4<\/strong>. \u03a4\u03b1 \u03c3\u03b5\u03c4 \u03c3\u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c6\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03c5\u03c7\u03af\u03b1 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c6\u03c5\u03bb\u03ac\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03bf \u03c3\u03b5\u03c4. \u0391\u03c5\u03c4\u03ae \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03bb\u03ae \u03bb\u03cd\u03c3\u03b7, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03b1\u03c0\u03bf\u03bc\u03cc\u03bd\u03c9\u03c3\u03b7\u03c2.<span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"> [3-9]<\/span><\/p><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">3. \u039f\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c1\u03c3\u03b7 \u03c0\u03bf\u03bb\u03bb\u03ce\u03bd \u03ba\u03b9\u03bb\u03ce\u03bd<\/h3>\n\n<p><p>\u0391\u03c0\u03bb\u03ac \u03ba\u03bf\u03b9\u03c4\u03ac\u03be\u03c4\u03b5 \u03c3\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b5\u03c4\u03cd\u03c7\u03b7 \u03bc\u03c5\u03b9\u03ba\u03ae \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 \u03bb\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 \u03c6\u03cd\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd. \u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03ac\u03bc\u03b5 \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03bf\u03cd\u03bc\u03b5 \u03b7 <strong>\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4 \u03ae \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c4\u03ce\u03bd \u03c0\u03af\u03c3\u03c4\u03b1\u03c2 \u03b4\u03b9\u03b5\u03b3\u03b5\u03af\u03c1\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7<\/strong>. \u03a6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ad\u03bd\u03b1 \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03bf \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03ce\u03bd, \u03b1\u03bb\u03bb\u03ac \u03bc\u03b9\u03b1 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03ce\u03b8\u03b7\u03c3\u03b7 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b5\u03c5\u03c7\u03b8\u03b5\u03af \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[10-11] <\/span><\/p><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1124x749.jpg\" alt=\"&#x39C;&#x3C0;&#x3BF;&#x3C1;&#x3BF;&#x3CD;&#x3BD; &#x3BF;&#x3B9; &#x3BC;&#x3CD;&#x3B5;&#x3C2; &#x3BD;&#x3B1; &#x3B1;&#x3BD;&#x3B1;&#x3C0;&#x3C4;&#x3C5;&#x3C7;&#x3B8;&#x3BF;&#x3CD;&#x3BD; &#x3BC;&#x3B5;&#x3C4;&#x3AC; &#x3B1;&#x3C0;&#x3CC; &#x3C0;&#x3C1;&#x3BF;&#x3C0;&#x3CC;&#x3BD;&#x3B7;&#x3C3;&#x3B7; &#x3C3;&#x3C0;&#x3C1;&#x3B9;&#x3BD;&#x3C4; &#x3AE; HIIT;\" class=\"wp-image-212624\" width=\"843\" height=\"562\" title=\"&#x39C;&#x3C0;&#x3BF;&#x3C1;&#x3BF;&#x3CD;&#x3BD; &#x3BF;&#x3B9; &#x3BC;&#x3CD;&#x3B5;&#x3C2; &#x3BD;&#x3B1; &#x3B1;&#x3BD;&#x3B1;&#x3C0;&#x3C4;&#x3C5;&#x3C7;&#x3B8;&#x3BF;&#x3CD;&#x3BD; &#x3BC;&#x3B5;&#x3C4;&#x3AC; &#x3B1;&#x3C0;&#x3CC; &#x3C0;&#x3C1;&#x3BF;&#x3C0;&#x3CC;&#x3BD;&#x3B7;&#x3C3;&#x3B7; &#x3C3;&#x3C0;&#x3C1;&#x3B9;&#x3BD;&#x3C4; &#x3AE; HIIT;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">4. \u039f\u03b9 \u03c5\u03c8\u03b7\u03bb\u03ad\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03c4\u03b5 \u03ac\u03c0\u03b1\u03c7\u03bf\u03b9<\/h3>\n\n<p><p><strong>\u03a4\u03b9 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03c4\u03bf <span style=\"color: #000000\" data-mce-style=\"color: #000000;\">\u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03c2; <\/span><\/strong> \u0393\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5\u03c2, \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 <strong>\u03bd\u03b1 \u03b1\u03c0\u03b1\u03bb\u03bb\u03b1\u03b3\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c5\u03c0\u03bf\u03b4\u03cc\u03c1\u03b9\u03bf \u03bb\u03af\u03c0\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ae \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1<\/strong>. \u0391\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c0\u03bf\u03c8\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c0\u03ac\u03bb\u03b9 \u03c3\u03ba\u03cc\u03c0\u03b9\u03bc\u03bf \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b5\u03c5\u03c1\u03cd \u03c6\u03ac\u03c3\u03bc\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03c5\u03c7\u03af\u03b1. \u03a3\u03b5 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ad\u03c2, <strong>\u03af\u03c3\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03cc\u03c4\u03b5\u03c1\u03bf \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b9\u03c2<\/strong><strong> 8-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf 60-75% \u03c4\u03bf\u03c5<\/strong> <strong>\u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf\u03c5<\/strong> \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03c5\u03c7\u03af\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ae \u03ad\u03bd\u03b1\u03bd \u03b9\u03bc\u03ac\u03bd\u03c4\u03b1 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bb\u03b9\u03c0\u03ce\u03b4\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03cc\u03c3\u03bf \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"><a class=\"ek-link\" href=\"\/blog?p=307665\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"&#x3B9;&#x3C3;&#x3BF;&#x3C1;&#x3C1;&#x3BF;&#x3C0;&#x3B7;&#x3BC;&#x3AD;&#x3BD;&#x3B7; &#x3B4;&#x3B9;&#x3B1;&#x3C4;&#x3C1;&#x3BF;&#x3C6;&#x3AE; (&#x3B1;&#x3BD;&#x3BF;&#x3AF;&#x3B3;&#x3B5;&#x3B9; &#x3C3;&#x3B5; &#x3BD;&#x3AD;&#x3B1; &#x3BA;&#x3B1;&#x3C1;&#x3C4;&#x3AD;&#x3BB;&#x3B1;)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/ipologismos-energeias-sistatikon\/\">\u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae<\/a><\/span> \u03bc\u03b5 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"&#x3C0;&#x3C1;&#x3C9;&#x3C4;&#x3B5;&#x390;&#x3BD;&#x3B7; (&#x3B1;&#x3BD;&#x3BF;&#x3AF;&#x3B3;&#x3B5;&#x3B9; &#x3C3;&#x3B5; &#x3BD;&#x3AD;&#x3B1; &#x3BA;&#x3B1;&#x3C1;&#x3C4;&#x3AD;&#x3BB;&#x3B1;)\" data-mce-href=\"https:\/\/gymbeam.gr\/protein-just-whey-1000-g-gymbeam.html\">\u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/a><\/span> \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd \u03c3\u03b1\u03c2. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[12] <\/span><\/p><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">5. \u0391\u03bd \u03b4\u03b5\u03bd \u03c0\u03bf\u03bd\u03ac\u03c4\u03b5, \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b5\u03bd \u03ae\u03c4\u03b1\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae.<\/h3>\n\n<p><p><span style=\")\" data-mce-style=\"color: #(&#x3B1;&#x3BD;&#x3BF;&#x3AF;&#x3B3;&#x3B5;&#x3B9; &#x3C3;&#x3B5; &#x3BD;&#x3AD;&#x3B1; &#x3BA;&#x3B1;&#x3C1;&#x3C4;&#x3AD;&#x3BB;&#x3B1;);\"><strong><a class=\"ek-link\" href=\"\/blog?p=275048\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"&#x39C;&#x3C5;&#x3CA;&#x3BA;&#x3CC;&#x3C2; &#x3C0;&#x3CC;&#x3BD;&#x3BF;&#x3C2; &#x3BC;&#x3B5;&#x3C4;&#x3AC; &#x3C4;&#x3B7;&#x3BD; &#x3C0;&#x3C1;&#x3BF;&#x3C0;&#x3CC;&#x3BD;&#x3B7;&#x3C3;&#x3B7; &#x3AE; DOMS&#xA0; (&#x3B1;&#x3BD;&#x3BF;&#x3AF;&#x3B3;&#x3B5;&#x3B9; &#x3C3;&#x3B5; &#x3BD;&#x3AD;&#x3B1; &#x3BA;&#x3B1;&#x3C1;&#x3C4;&#x3AD;&#x3BB;&#x3B1;)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/einai-alithia-oti-oi-mies-megalonoyn\/\">\u039f \u03bc\u03c5\u03ca\u03ba\u03cc\u03c2 \u03c0\u03cc\u03bd\u03bf\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ae DOMS <\/a><\/strong><\/span>(Delayed Onset Muscle Soreness) \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b1\u03c0\u03cc \u03bc\u03c5\u03ca\u03ba\u03ae \u03b2\u03bb\u03ac\u03b2\u03b7 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u0395\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 24-72 \u03ce\u03c1\u03b5\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u038c\u03c0\u03c9\u03c2 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5, <strong>\u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 squats, \u03c4\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b5\u03b2\u03b1\u03af\u03bd\u03b5\u03b9\u03c2 \u03c4\u03b9\u03c2 \u03c3\u03ba\u03ac\u03bb\u03b5\u03c2 \u03c4\u03b7 2\u03b7 \u03bc\u03b5 3\u03b7 \u03bc\u03ad\u03c1\u03b1 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/strong>. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b2\u03bb\u03ac\u03b2\u03b7 \u03b4\u03b5\u03bd \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c5\u03c3\u03c4\u03b7\u03c1\u03ac \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ba\u03b1\u03b9 \u03bb\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bc\u03c5\u03ca\u03ba\u03cc \u03c0\u03cc\u03bd\u03bf. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[13] <\/span><\/p><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><p>\u038c\u03c4\u03b1\u03bd \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03ae \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc, \u03b1\u03bd\u03b1\u03c0\u03cc\u03c6\u03b5\u03c5\u03ba\u03c4\u03b1 \u03b8\u03b1 \u03c0\u03bf\u03bd\u03ac\u03c4\u03b5, \u03b1\u03bb\u03bb\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5, \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03ad\u03bd\u03b1\u03bd \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd \u03b1\u03bb\u03bb\u03b1\u03b3\u03ce\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bc\u03c5\u03ca\u03ba\u03cc \u03c0\u03cc\u03bd\u03bf. \u03a3\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03c3\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"><a class=\"ek-link\" href=\"\/blog?p=298537\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"&#x3A4;&#x3B9; &#x3BD;&#x3B1; &#x3C4;&#x3C1;&#x3CE;&#x3C4;&#x3B5; &#x3BA;&#x3B1;&#x3B9; &#x3C0;&#x3CE;&#x3C2; &#x3BD;&#x3B1; &#x3B1;&#x3C3;&#x3BA;&#x3B5;&#x3AF;&#x3C3;&#x3C4;&#x3B5; &#x3B3;&#x3B9;&#x3B1; &#x3BD;&#x3B1; &#x3B1;&#x3C0;&#x3BF;&#x3BA;&#x3C4;&#x3AE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3B5;&#x3C0;&#x3B9;&#x3C4;&#x3AD;&#x3BB;&#x3BF;&#x3C5;&#x3C2; &#x3BC;&#x3C5;&#x3CA;&#x3BA;&#x3AE; &#x3BC;&#x3AC;&#x3B6;&#x3B1;; (&#x3B1;&#x3BD;&#x3BF;&#x3AF;&#x3B3;&#x3B5;&#x3B9; &#x3C3;&#x3B5; &#x3BD;&#x3AD;&#x3B1; &#x3BA;&#x3B1;&#x3C1;&#x3C4;&#x3AD;&#x3BB;&#x3B1;)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/pos-na-trefeste-gia-mies\/\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03c1\u03ad\u03c6\u03b5\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b5\u03c0\u03b9\u03c4\u03ad\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2;&#8221;<\/a><\/span><\/strong><\/p><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1124x750.jpg\" alt=\"&#x3A4;&#x3B9; &#x3B5;&#x3AF;&#x3BD;&#x3B1;&#x3B9; &#x3C3;&#x3C4;&#x3B7;&#x3BD; &#x3C0;&#x3C1;&#x3B1;&#x3B3;&#x3BC;&#x3B1;&#x3C4;&#x3B9;&#x3BA;&#x3CC;&#x3C4;&#x3B7;&#x3C4;&#x3B1; &#x3BF;&#x3B9; &#x3BC;&#x3CD;&#x3B5;&#x3C2;;\" class=\"wp-image-212637\" width=\"843\" height=\"563\" title=\"&#x3A4;&#x3B9; &#x3B5;&#x3AF;&#x3BD;&#x3B1;&#x3B9; &#x3C3;&#x3C4;&#x3B7;&#x3BD; &#x3C0;&#x3C1;&#x3B1;&#x3B3;&#x3BC;&#x3B1;&#x3C4;&#x3B9;&#x3BA;&#x3CC;&#x3C4;&#x3B7;&#x3C4;&#x3B1; &#x3BF;&#x3B9; &#x3BC;&#x3CD;&#x3B5;&#x3C2;;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8C%CF%83%CE%B5%CF%82_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CE%B9%CF%82_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CF%87%CE%AC%CF%83%CE%B5%CF%84%CE%B5_%CE%B2%CE%AC%CF%81%CE%BF%CF%82\"><\/span>\u03a0\u03cc\u03c3\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u0397 \u03b1\u03c0\u03ac\u03bd\u03c4\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b5\u03c1\u03ce\u03c4\u03b7\u03bc\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c3\u03b1\u03c6\u03ae\u03c2, \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03cc \u03b1\u03c2 \u03b4\u03bf\u03cd\u03bc\u03b5 \u03c0\u03b9\u03bf \u03b1\u03bd\u03b1\u03bb\u03c5\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf \u03b8\u03ad\u03bc\u03b1. \u0397 \u03b2\u03ac\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c4\u03c5\u03c7\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c0\u03bf\u03c5 \u03b2\u03b1\u03c3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf <strong><span style=\"color: #ff6600\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/thermidiko-ellima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"&#x3AD;&#x3BB;&#x3BB;&#x3B5;&#x3B9;&#x3BC;&#x3BC;&#x3B1; &#x3B8;&#x3B5;&#x3C1;&#x3BC;&#x3AF;&#x3B4;&#x3C9;&#x3BD; (&#x3B1;&#x3BD;&#x3BF;&#x3AF;&#x3B3;&#x3B5;&#x3B9; &#x3C3;&#x3B5; &#x3BD;&#x3AD;&#x3B1; &#x3BA;&#x3B1;&#x3C1;&#x3C4;&#x3AD;&#x3BB;&#x3B1;)\">\u03ad\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd<\/a><\/span><\/strong>, \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03b4\u03b9\u03b1\u03c0\u03c1\u03b1\u03b3\u03bc\u03ac\u03c4\u03b5\u03c5\u03c4\u03bf. \u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03b1\u03bb\u03cc <strong><span style=\"color: #ff6600\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"&#x3C3;&#x3C7;&#x3AD;&#x3B4;&#x3B9;&#x3BF; &#x3C0;&#x3C1;&#x3BF;&#x3C0;&#x3CC;&#x3BD;&#x3B7;&#x3C3;&#x3B7;&#x3C2; (&#x3B1;&#x3BD;&#x3BF;&#x3AF;&#x3B3;&#x3B5;&#x3B9; &#x3C3;&#x3B5; &#x3BD;&#x3AD;&#x3B1; &#x3BA;&#x3B1;&#x3C1;&#x3C4;&#x3AD;&#x3BB;&#x3B1;)\">\u03c0\u03bb\u03ac\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<\/a><\/span><\/strong> \u03b3\u03b9\u03b1 <strong>\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03cc\u03c3\u03bf \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 <\/strong>\u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c9\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03b9\u03c0\u03ce\u03b4\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">\u03a0\u03cc\u03c3\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2;<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-749x1124.jpg\" alt=\"&#x3A0;&#x3CC;&#x3C3;&#x3B5;&#x3C2; &#x3B5;&#x3C0;&#x3B1;&#x3BD;&#x3B1;&#x3BB;&#x3AE;&#x3C8;&#x3B5;&#x3B9;&#x3C2; &#x3B5;&#x3AF;&#x3BD;&#x3B1;&#x3B9; &#x3B9;&#x3B4;&#x3B1;&#x3BD;&#x3B9;&#x3BA;&#x3AD;&#x3C2; &#x3B3;&#x3B9;&#x3B1; &#x3C4;&#x3B7;&#x3BD; &#x3B1;&#x3C0;&#x3CE;&#x3BB;&#x3B5;&#x3B9;&#x3B1; &#x3B2;&#x3AC;&#x3C1;&#x3BF;&#x3C5;&#x3C2;;\" class=\"wp-image-212562\" title=\"&#x3A0;&#x3CC;&#x3C3;&#x3B5;&#x3C2; &#x3B5;&#x3C0;&#x3B1;&#x3BD;&#x3B1;&#x3BB;&#x3AE;&#x3C8;&#x3B5;&#x3B9;&#x3C2; &#x3B5;&#x3AF;&#x3BD;&#x3B1;&#x3B9; &#x3B9;&#x3B4;&#x3B1;&#x3BD;&#x3B9;&#x3BA;&#x3AD;&#x3C2; &#x3B3;&#x3B9;&#x3B1; &#x3C4;&#x3B7;&#x3BD; &#x3B1;&#x3C0;&#x3CE;&#x3BB;&#x3B5;&#x3B9;&#x3B1; &#x3B2;&#x3AC;&#x3C1;&#x3BF;&#x3C5;&#x3C2;;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>\u0397 <strong>\u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong> \u03ad\u03c7\u03b5\u03b9 \u03ac\u03bc\u03b5\u03c3\u03b7 \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9. \u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03cc\u03bc\u03c9\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03cc \u03c7\u03c1\u03cc\u03bd\u03bf \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03bf \u03bd\u03b1 \u03c3\u03c4\u03ad\u03ba\u03b5\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ac \u03bd\u03b1 \u03bc\u03b9\u03bb\u03ac\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03b5\u03bd \u03ba\u03b1\u03af\u03b5\u03b9 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2.<\/li><li>\u0397<strong> \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03b5\u03af \u03c3\u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2\u03c4\u03bf\u03c5\u03c2 \u03c3\u03c6\u03c5\u03b3\u03bc\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2. \u038c\u03c3\u03bf \u03c0\u03b9\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03c4\u03cc\u03c3\u03bf \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c6\u03c5\u03b3\u03bc\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03ad\u03c4\u03c3\u03b9 \u03ba\u03b1\u03af\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1.<\/li><li><strong>\u03a4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2<\/strong> \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2. \u038c\u03c3\u03bf \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03b5\u03af\u03bd\u03b1\u03b9, \u03c4\u03cc\u03c3\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7. \u0397 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c1\u03cc\u03bb\u03bf, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03ba\u03b1\u03af\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03bb\u03b9\u03c0\u03ce\u03b4\u03b7 \u03b9\u03c3\u03c4\u03cc \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b6\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ce\u03c2 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 <strong>\u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/strong> \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c5\u03c4\u03cc\u03c2 \u03bf \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b5\u03b3\u03b5\u03af\u03c1\u03b5\u03b9 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ce\u03c2 \u03c4\u03bf \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 (MPS).<span style=\"color: #ff6600\"> [14-16] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03b5\u03bb\u03ad\u03c4\u03b7 \u03c4\u03c9\u03bd Longland et al. \u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03cc\u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03b4\u03c5\u03bd\u03b1\u03c4\u03cc \u03bd\u03b1 \u03b1\u03c5\u03be\u03b7\u03b8\u03b5\u03af \u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03c5\u03c8\u03b7\u03bb\u03cc \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03cc \u03ad\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1<\/strong> (40% \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2) \u03c3\u03c4\u03bf \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd <strong>2,4 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1<\/strong> \u03b1\u03bd\u03ac \u03ba\u03b9\u03bb\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u03a4\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 <strong> \u03ad\u03c7\u03b1\u03c3\u03b1\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 5 \u03ba\u03b9\u03bb\u03ac \u03bb\u03b9\u03c0\u03ce\u03b4\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd \u03ba\u03b1\u03b9 \u03ba\u03ad\u03c1\u03b4\u03b9\u03c3\u03b1\u03bd 1,2 \u03ba\u03b9\u03bb\u03ac \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf.<\/strong> <span style=\"color: #ff6600\">[14-16] <\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%9F%CE%B9_%CF%80%CE%B9%CE%BF_%CF%83%CF%85%CE%BD%CE%B7%CE%B8%CE%B9%CF%83%CE%BC%CE%AD%CE%BD%CE%BF%CE%B9_%CE%BC%CF%8D%CE%B8%CE%BF%CE%B9_%CF%83%CF%87%CE%B5%CF%84%CE%B9%CE%BA%CE%AC_%CE%BC%CE%B5_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_%CE%B4%CF%8D%CE%BD%CE%B1%CE%BC%CE%B7%CF%82_%CF%84%CE%BF%CE%BD_%CE%B1%CF%81%CE%B9%CE%B8%CE%BC%CF%8C_%CF%84%CF%89%CE%BD_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CF%89%CE%BD_%CE%B1%CE%BD%CE%AC_%CF%83%CE%B5%CF%84_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B7%CE%BD_%CE%B1%CF%80%CF%8E%CE%BB%CE%B5%CE%B9%CE%B1_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82\"><\/span>\u039f\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03cd\u03b8\u03bf\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<h3 class=\"is-style-default wp-block-heading\">1. \u038c\u03c4\u03b1\u03bd \u03c7\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c5\u03c8\u03b7\u03bb\u03cc \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/h3>\n\n<p>\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03c3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd, \u03b8\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b4\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2. \u0397 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03bc\u03b5\u03c4\u03b1\u03b2\u03bb\u03b7\u03c4\u03ae \u03c3\u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03b7 <strong>\u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae \u03c4\u03ac\u03c3\u03b7<\/strong> \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae \u03b5\u03bd\u03cc\u03c2 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ce\u03c2 \u03b1\u03c5\u03be\u03b1\u03bd\u03cc\u03bc\u03b5\u03bd\u03bf\u03c5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u0391\u03c5\u03c4\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03cb\u03c0\u03bf\u03b8\u03ad\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ae \u03c5\u03c0\u03b5\u03c1\u03c6\u03cc\u03c1\u03c4\u03c9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03be\u03b5\u03c0\u03b5\u03c1\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b1 \u03cc\u03c1\u03b9\u03b1 \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03bd\u03cc\u03bc\u03b1\u03c3\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ce\u03c2. \u0391\u03c5\u03c4\u03cc \u03bc\u03b1\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03b9\u03bf <strong>\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03bf\u03cd\u03bc\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc<\/strong> <strong> \u03b1\u03c0\u03cc 4-6 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf 80-85% \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c4\u03bf\u03c5 1RM \u03ba\u03b1\u03b9 8-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf 60-75% \u03c4\u03bf\u03c5 1RM<\/strong>. \u039c\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03b8\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1. <strong>\u03a0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03bc\u03b9\u03b1 \u03bc\u03b5\u03c1\u03af\u03b4\u03b1 30 \u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c1\u03af\u03c9\u03bd <span style=\"color: #ff6600\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/proteini-orou-galaktos\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"&#x3C0;&#x3C1;&#x3C9;&#x3C4;&#x3B5;&#x390;&#x3BD;&#x3B7; &#x3BF;&#x3C1;&#x3BF;&#x3CD; &#x3B3;&#x3AC;&#x3BB;&#x3B1;&#x3BA;&#x3C4;&#x3BF;&#x3C2; (&#x3B1;&#x3BD;&#x3BF;&#x3AF;&#x3B3;&#x3B5;&#x3B9; &#x3C3;&#x3B5; &#x3BD;&#x3AD;&#x3B1; &#x3BA;&#x3B1;&#x3C1;&#x3C4;&#x3AD;&#x3BB;&#x3B1;)\">\u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03bf\u03c1\u03bf\u03cd \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2<\/a><\/span><\/strong> \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u039c\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03ba\u03b1\u03b9 40 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u039a\u03b1\u03b9 \u03c0\u03ac\u03bb\u03b9, \u03ad\u03bd\u03b1\u03c2 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03b1\u03c0\u03bf\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u0394\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b1\u03c5\u03c4\u03ae \u03b7 \u03c3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03ae \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 <strong>\u03b7 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2<\/strong> <strong>\u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae NEAT (\u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03bc\u03ad\u03bd\u03b7 \u03b8\u03b5\u03c1\u03bc\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7). \u0391\u03bd \u03b1\u03bd\u03b1\u03c1\u03c9\u03c4\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c0\u03bf\u03b9\u03b1 \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c4\u03b7\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <span style=\"color: #ff6600\"><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/o-pio-simadikos-paragodas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"&#x3A0;&#x3BF;&#x3B9;&#x3BF;&#x3C2; &#x3B5;&#x3AF;&#x3BD;&#x3B1;&#x3B9; &#x3BF; &#x3C0;&#x3B9;&#x3BF; &#x3C3;&#x3B7;&#x3BC;&#x3B1;&#x3BD;&#x3C4;&#x3B9;&#x3BA;&#x3CC;&#x3C2; &#x3C0;&#x3B1;&#x3C1;&#x3AC;&#x3B3;&#x3BF;&#x3BD;&#x3C4;&#x3B1;&#x3C2; &#x3B3;&#x3B9;&#x3B1; &#x3C4;&#x3B7;&#x3BD; &#x3B1;&#x3C0;&#x3CE;&#x3BB;&#x3B5;&#x3B9;&#x3B1; &#x3B2;&#x3AC;&#x3C1;&#x3BF;&#x3C5;&#x3C2;;&#xA0; (&#x3B1;&#x3BD;&#x3BF;&#x3AF;&#x3B3;&#x3B5;&#x3B9; &#x3C3;&#x3B5; &#x3BD;&#x3AD;&#x3B1; &#x3BA;&#x3B1;&#x3C1;&#x3C4;&#x3AD;&#x3BB;&#x3B1;)\">\u03a0\u03bf\u03b9\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03cc\u03c4\u03b1\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2; <\/a><\/strong><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">2. \u039f\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2<\/h3>\n\n<p><strong>\u039c\u03b5 \u03bb\u03af\u03b3\u03b1 \u03bb\u03cc\u03b3\u03b9\u03b1: &#8220;\u038c\u03c7\u03b9, \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9.&#8221;<\/strong> \u039f \u03ba\u03b1\u03b8\u03bf\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b2\u03b1\u03c3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b4\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bc\u03b5\u03bd\u03b5\u03c2 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ad\u03c2 \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03ac\u03bb\u03bb\u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1. <strong>\u0393\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03c3\u03ba\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03bb\u03ac \u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03bf\u03c5\u03c2, \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03bf<\/strong> <strong>\u03b3\u03b5\u03bd\u03b9\u03ba\u03cc \u03c3\u03c7\u03ae\u03bc\u03b1 \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2<\/strong>. \u0397 \u03bc\u03cc\u03bd\u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03c3\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ad\u03c2. \u0395\u03bd\u03ce \u03bf\u03b9 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2, \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1, \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2, \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1, \u03c3\u03c4\u03c1\u03ad\u03c6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03c5\u03c4\u03cc 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\u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5!<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">3. \u039f\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2<\/h3>\n\n<p>\u038c\u03c0\u03c9\u03c2 \u03b5\u03af\u03c0\u03b1\u03bc\u03b5 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03b9\u03bd, \u03bf\u03b9 <strong>\u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9<\/strong> <strong>\u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2<\/strong>. \u0395\u03bd\u03ce \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c3\u03b5 \u03c3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2, \u03bf \u03ba\u03b1\u03b8\u03bf\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03c4\u03bf\u03c5\u03c2 \u03c0\u03bb\u03ac\u03bd\u03bf\u03c5 \u03b8\u03b1 \u03ba\u03b1\u03b8\u03bf\u03b4\u03b7\u03b3\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c4\u03c1\u03ad\u03c7\u03bf\u03c5\u03c3\u03b5\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03c3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2. \u0391\u03bb\u03bb\u03ac \u03b7 \u03bc\u03cc\u03bd\u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ac \u03ad\u03bd\u03b1 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1. <strong>\u039f \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c4\u03b5\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03af\u03b4\u03b9\u03bf\u03c2<\/strong>. \u0397 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03b5\u03b9 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ad\u03c2.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1124x749.jpg\" alt=\"&#x395;&#x3AF;&#x3BD;&#x3B1;&#x3B9; &#x3BA;&#x3B1;&#x3BB;&#x3CD;&#x3C4;&#x3B5;&#x3C1;&#x3BF; &#x3BD;&#x3B1; &#x3BA;&#x3AC;&#x3BD;&#x3B5;&#x3C4;&#x3B5; &#x3BC;&#x3B5;&#x3B3;&#x3AC;&#x3BB;&#x3BF; &#x3B1;&#x3C1;&#x3B9;&#x3B8;&#x3BC;&#x3CC; &#x3B5;&#x3C0;&#x3B1;&#x3BD;&#x3B1;&#x3BB;&#x3AE;&#x3C8;&#x3B5;&#x3C9;&#x3BD; &#x3CC;&#x3C4;&#x3B1;&#x3BD; &#x3C0;&#x3C1;&#x3BF;&#x3C3;&#x3C0;&#x3B1;&#x3B8;&#x3B5;&#x3AF;&#x3C4;&#x3B5; &#x3BD;&#x3B1; &#x3C7;&#x3AC;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3B2;&#x3AC;&#x3C1;&#x3BF;&#x3C2;;\" class=\"wp-image-212650\" width=\"843\" height=\"562\" title=\"&#x395;&#x3AF;&#x3BD;&#x3B1;&#x3B9; &#x3BA;&#x3B1;&#x3BB;&#x3CD;&#x3C4;&#x3B5;&#x3C1;&#x3BF; &#x3BD;&#x3B1; &#x3BA;&#x3AC;&#x3BD;&#x3B5;&#x3C4;&#x3B5; &#x3BC;&#x3B5;&#x3B3;&#x3AC;&#x3BB;&#x3BF; &#x3B1;&#x3C1;&#x3B9;&#x3B8;&#x3BC;&#x3CC; &#x3B5;&#x3C0;&#x3B1;&#x3BD;&#x3B1;&#x3BB;&#x3AE;&#x3C8;&#x3B5;&#x3C9;&#x3BD; &#x3CC;&#x3C4;&#x3B1;&#x3BD; &#x3C0;&#x3C1;&#x3BF;&#x3C3;&#x3C0;&#x3B1;&#x3B8;&#x3B5;&#x3AF;&#x3C4;&#x3B5; &#x3BD;&#x3B1; &#x3C7;&#x3AC;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3B2;&#x3AC;&#x3C1;&#x3BF;&#x3C2;;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">4. \u0397 \u03ac\u03c1\u03c3\u03b7 \u03b2\u03b1\u03c1\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03bd\u03b1 \u03bc\u03bf\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03bc\u03b5 \u03c4\u03b7 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1 \u03b5\u03ba\u03b4\u03bf\u03c7\u03ae \u03c4\u03bf\u03c5 Schwarzenegger <\/h3>\n\n<p>\u039f \u03c6\u03cc\u03b2\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03ce\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03ac\u03c1\u03c3\u03b7 \u03b2\u03b1\u03c1\u03ce\u03bd \u03b8\u03b1 \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03bf\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03bc\u03b5 \u03c4\u03b7 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1 \u03b5\u03ba\u03b4\u03bf\u03c7\u03ae \u03c4\u03bf\u03c5 Arnold Schwarzenegger \u03ae \u03c4\u03bf\u03c5 Ronnie Coleman \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03b2\u03ac\u03c3\u03b9\u03bc\u03bf\u03c2. <strong>\u039f\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac \u03b4\u03b5\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03cb\u03c0\u03bf\u03b8\u03ad\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03ad\u03c4\u03bf\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03cc\u03c0\u03c9\u03c2 \u03bf\u03b9 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2<\/strong>, \u03bb\u03cc\u03b3\u03c9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ce\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u038c\u03c4\u03b1\u03bd, \u03b1\u03b3\u03b1\u03c0\u03b7\u03c4\u03ac \u03bc\u03b1\u03c2 \u03ba\u03bf\u03c1\u03af\u03c4\u03c3\u03b9\u03b1, \u03b1\u03c1\u03c7\u03af\u03b6\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7, \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03cc\u03c3\u03bf \u03c4\u03b7 \u03c6\u03b1\u03bd\u03c4\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5. \u0388\u03c4\u03c3\u03b9, \u03b8\u03b1 \u03b1\u03c0\u03b1\u03bb\u03bb\u03b1\u03b3\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c5\u03c0\u03bf\u03b4\u03cc\u03c1\u03b9\u03bf \u03bb\u03af\u03c0\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac, \u03b8\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2, \u03b8\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c5\u03c4\u03bf\u03b5\u03ba\u03c4\u03af\u03bc\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03bd\u03b9\u03ce\u03b8\u03b5\u03c4\u03b5 \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03bf\u03c5\u03c3\u03b9\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac \u03b2\u03bf\u03b7\u03b8\u03ac\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03b3\u03c1\u03ac\u03bc\u03bc\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03bc\u03b1\u03c2<\/strong>. \u039f \u03ba\u03b1\u03b8\u03ad\u03bd\u03b1\u03c2 \u03bc\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03c4\u03b1\u03b2\u03ac\u03bb\u03bb\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c3\u03bf \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03af\u03b5\u03c2 \u03bc\u03b1\u03c2.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">5. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b9\u03b4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b5 \u03cc\u03c3\u03bf \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03ba\u03b1\u03b9 \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/h3>\n\n<p>\u0397 \u03b5\u03c6\u03af\u03b4\u03c1\u03c9\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c8\u03cd\u03be\u03b7\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b1\u03c0\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b8\u03b5\u03c1\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2. \u0397 \u03b5\u03c6\u03af\u03b4\u03c1\u03c9\u03c3\u03b7 \u03b1\u03c0\u03cc \u03bc\u03cc\u03bd\u03b7 \u03c4\u03b7\u03c2 \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9<strong> \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03bc\u03af\u03b1 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/strong>. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ba\u03b1\u03bc\u03af\u03b1 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03bc\u03cc\u03bd\u03bf \u03ba\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b9\u03b4\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03ae \u03bd\u03b1 \u03c6\u03bf\u03c1\u03ac\u03c4\u03b5 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c1\u03bf\u03cd\u03c7\u03c9\u03bd. <span style=\"color: #ff6600\">[17] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0395\u03c0\u03af\u03c3\u03b7\u03c2, \u03b4\u03b5\u03bd \u03b2\u03bf\u03b7\u03b8\u03ac\u03b5\u03b9 \u03c4\u03bf \u03bd\u03b1 \u03c4\u03c5\u03bb\u03af\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c0\u03bb\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5\u03bc\u03b2\u03c1\u03ac\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03bb\u03c0\u03af\u03b6\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b5\u03bd\u03ce \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c7\u03b9\u03bb\u03b9\u03ac\u03b4\u03b5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2. \u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><span style=\"color: #ff6600\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/stomach-crunches-sit-ups\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"&#x39A;&#x3C1;&#x3AC;&#x3BC;&#x3C0;&#x3B5;&#x3C2; &#x3C3;&#x3C4;&#x3BF; &#x3C3;&#x3C4;&#x3BF;&#x3BC;&#x3AC;&#x3C7;&#x3B9; &#x3BA;&#x3B1;&#x3B9; &#x3BA;&#x3B1;&#x3B8;&#x3AF;&#x3C3;&#x3BC;&#x3B1;&#x3C4;&#x3B1;: (&#x3B1;&#x3BD;&#x3BF;&#x3AF;&#x3B3;&#x3B5;&#x3B9; &#x3C3;&#x3B5; &#x3BD;&#x3AD;&#x3B1; &#x3BA;&#x3B1;&#x3C1;&#x3C4;&#x3AD;&#x3BB;&#x3B1;)\">Stomach Crunches \u03ba\u03b1\u03b9 Sit-ups: \u0393\u03b9\u03b1\u03c4\u03af \u03b4\u03b5\u03bd \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bb\u03af\u03c0\u03bf\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03bf\u03bc\u03ac\u03c7\u03b9;&#8221; <\/a><\/span><\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%BF%CE%B9%CE%BF%CF%82_%CE%B1%CF%81%CE%B9%CE%B8%CE%BC%CF%8C%CF%82_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CF%89%CE%BD_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B9_%CE%B2%CE%AC%CF%81%CE%BF%CF%82_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%BA%CE%B1%CF%84%CE%AC%CE%BB%CE%BB%CE%B7%CE%BB%CE%B1_%CE%B3%CE%B9%CE%B1_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7\"><\/span>\u03a0\u03bf\u03b9\u03bf\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03ba\u03cd\u03c1\u03b9\u03bf\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03ba\u03b9\u03bb\u03ac<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0391\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2\u20136<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>80\u201395 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>15+<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc 50% 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u039c\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>8\u201312<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60\u201375 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u039c\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7*<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6\u201330<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>4\u201312<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60\u201385 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7<\/strong> <strong>\u03bc\u03c5\u03ce\u03bd*<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6\u201330<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>*\u03bf\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03bf \u03c3\u03b5\u03c4 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03ae \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ce\u03bd.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B9_%CE%B8%CE%B1_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%B8%CF%85%CE%BC%CE%AC%CF%83%CF%84%CE%B5\"><\/span>\u03a4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u039f \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03ac\u03bc\u03b5\u03c4\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03c3\u03b7\u03c2, \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bb\u03cc\u03b3\u03bf\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03c5\u03c0\u03b5\u03c1\u03b1\u03bd\u03b1\u03bb\u03cd\u03b5\u03c4\u03b5. <strong>\u0391\u03bd \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b5\u03c5\u03c1\u03cd<\/strong> <strong> \u03c6\u03ac\u03c3\u03bc\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03c5\u03c7\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2, \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c3\u03c9\u03c3\u03c4\u03cc \u03b4\u03c1\u03cc\u03bc\u03bf.<\/strong> \u03a3\u03c4\u03b9\u03c2 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b5\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ce\u03bd \u03bc\u03c5\u03b9\u03ba\u03ce\u03bd \u03bf\u03bc\u03ac\u03b4\u03c9\u03bd, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 squats \u03ae \u03c4\u03b1 deadlifts, \u03b3\u03b9\u03b1 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03ae \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cc \u03bd\u03b1 \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03c0\u03b9\u03bf \u03b2\u03b1\u03c1\u03b9\u03ac \u03c3\u03b5\u03c4 \u03bc\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 4-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf 60-85% 1RM. \u039a\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03bf \u03c3\u03b5\u03c4 \u03bc\u03b5 \u03c5\u03c8\u03b7\u03bb\u03cc \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2, \u03cc\u03c0\u03bf\u03c5 \u03b8\u03b1 \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bc\u03c5\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>\u0391\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bb\u03cc\u03b3\u03bf\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/strong> \u03a3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03bf\u03b8\u03b5\u03af \u03ad\u03bd\u03b1 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03b5\u03c1\u03ad\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c5\u03c0\u03b5\u03c1\u03c6\u03bf\u03c1\u03c4\u03ce\u03c3\u03b5\u03b9. \u0397 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2, \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03bf\u03c1\u03bf\u03cd \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03b8\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03bc\u03c5\u03b9\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>\u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03c0\u03bf\u03b9\u03bf\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2; <\/strong>\u0391\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bf Tom Cruise \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf Mission Impossible \u03b4\u03b5 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03c3\u03bf\u03c5 \u03b4\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c3\u03c9\u03c3\u03c4\u03ae \u03b1\u03c0\u03ac\u03bd\u03c4\u03b7\u03c3\u03b7. \u0393\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ae \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c3\u03b5\u03c4 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03b5\u03c5\u03c1\u03cd \u03c6\u03ac\u03c3\u03bc\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03c0\u03bf\u03bb\u03cd \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b7\u03bd \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03c5\u03c7\u03af\u03b1.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u03a0\u03bf\u03b9\u03cc\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2; \u039c\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b1\u03b6\u03af \u03bc\u03b1\u03c2 \u03c4\u03b7\u03bd \u03b5\u03bc\u03c0\u03b5\u03b9\u03c1\u03af\u03b1 \u03ba\u03b1\u03b9  \u03c4\u03b9\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c7\u03cc\u03bb\u03b9\u03b1. \u0391\u03bd \u03c3\u03b1\u03c2 \u03ac\u03c1\u03b5\u03c3\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf, \u03c0\u03c1\u03bf\u03c9\u03b8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03ac\u03c2 \u03c4\u03bf share \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9  \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 \u03bc\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03bf\u03c5\u03bd \u03b2\u03ac\u03c1\u03bf\u03c2.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u03a0\u03ce\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03c3\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5; \u03a3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c8\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.<\/p>\n","protected":false},"author":65,"featured_media":212529,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2771],"tags":[6371,6455,7187,7259],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-229886","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-askiseis-gimnastikis","8":"tag-6371","9":"tag--el","10":"tag-7187","11":"tag-7259","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u03a0\u03cc\u03c3\u03b5\u03c2 \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 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