{"id":230017,"date":"2020-08-04T12:39:00","date_gmt":"2020-08-04T10:39:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=230017"},"modified":"2023-08-29T10:16:56","modified_gmt":"2023-08-29T08:16:56","slug":"proponisi-se-eksoterikous-chorous","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/proponisi-se-eksoterikous-chorous\/","title":{"rendered":"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 &#8211; \u03b3\u03b9\u03b1\u03c4\u03af \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c1\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03b1\u03c1\u03cc \u03b1\u03ad\u03c1\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\/proponisi-se-eksoterikous-chorous\/#%CE%93%CE%B9%CE%B1%CF%84%CE%AF_%CE%BD%CE%B1_%CE%B3%CF%85%CE%BC%CE%BD%CE%B1%CF%83%CF%84%CE%B5%CE%AF%CF%84%CE%B5_%CF%83%CE%B5_%CE%B5%CE%BE%CF%89%CF%84%CE%B5%CF%81%CE%B9%CE%BA%CE%BF%CF%8D%CF%82_%CF%87%CF%8E%CF%81%CE%BF%CF%85%CF%82\" title=\"\u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2;\">\u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\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-2\" href=\"https:\/\/gymbeam.gr\/blog\/proponisi-se-eksoterikous-chorous\/#%CE%A0%CF%89%CF%82_%CE%BD%CE%B1_%CE%B3%CF%85%CE%BC%CE%BD%CE%B1%CF%83%CF%84%CE%B5%CE%AF%CF%82_%CF%83%CE%B5_%CE%B5%CE%BE%CF%89%CF%84%CE%B5%CF%81%CE%B9%CE%BA%CE%BF%CF%8D%CF%82_%CF%87%CF%8E%CF%81%CE%BF%CF%85%CF%82\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c2 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2;\">\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c2 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\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-3\" href=\"https:\/\/gymbeam.gr\/blog\/proponisi-se-eksoterikous-chorous\/#%CE%A0%CE%AC%CF%81%CE%BA%CE%BF-_%CF%84%CE%BF_%CE%B9%CE%B4%CE%B1%CE%BD%CE%B9%CE%BA%CF%8C_%CE%B5%CE%BE%CF%89%CF%84%CE%B5%CF%81%CE%B9%CE%BA%CF%8C_%CE%B3%CF%85%CE%BC%CE%BD%CE%B1%CF%83%CF%84%CE%AE%CF%81%CE%B9%CE%BF\" title=\"\u03a0\u03ac\u03c1\u03ba\u03bf- \u03c4\u03bf \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\">\u03a0\u03ac\u03c1\u03ba\u03bf- \u03c4\u03bf \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf<\/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\/proponisi-se-eksoterikous-chorous\/#%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CF%80%CF%81%CE%BF%CE%B5%CF%84%CE%BF%CE%B9%CE%BC%CE%B1%CF%83%CF%84%CE%B5%CE%AF%CF%84%CE%B5_%CE%B3%CE%B9%CE%B1_%CF%84%CE%B7%CE%BD_%CF%85%CF%80%CE%B1%CE%AF%CE%B8%CF%81%CE%B9%CE%B1_%CE%AC%CF%83%CE%BA%CE%B7%CF%83%CE%B7\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7;\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u03a0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ac\u03c2 <strong>\u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03ba\u03b1\u03b8\u03b1\u03c1\u03cc \u03b1\u03ad\u03c1\u03b1<\/strong> &nbsp;\u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf &nbsp;<strong>\u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf;<\/strong> \u0395\u03ac\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03b4\u03b9\u03c3\u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03bf\u03af \u03ba\u03b1\u03b9 \u03c6\u03bf\u03b2\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae, \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c6\u03b9\u03b5\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf \u03c3\u03b5 \u03c3\u03b1\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03b5\u03ba\u03b5\u03af\u03bd\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03ae\u03b8\u03b5\u03bb\u03b1\u03bd \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03bf\u03c5\u03bd \u03bc\u03b9\u03b1 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ae, \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03be\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf. \u0391\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03c4\u03b5 &nbsp;<strong>\u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2<\/strong> \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 tips \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 <strong>\u03c0\u03bb\u03ac\u03bd\u03bf<\/strong> &#8220;\u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1\u03c2&#8221; <strong>\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"\u03b3\u03b9\u03b1\u03c4\u03af-\u03bd\u03b1-\u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5-\u03c3\u03b5-\u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2-\u03c7\u03ce\u03c1\u03bf\u03c5\u03c2\"><span class=\"ez-toc-section\" id=\"%CE%93%CE%B9%CE%B1%CF%84%CE%AF_%CE%BD%CE%B1_%CE%B3%CF%85%CE%BC%CE%BD%CE%B1%CF%83%CF%84%CE%B5%CE%AF%CF%84%CE%B5_%CF%83%CE%B5_%CE%B5%CE%BE%CF%89%CF%84%CE%B5%CF%81%CE%B9%CE%BA%CE%BF%CF%8D%CF%82_%CF%87%CF%8E%CF%81%CE%BF%CF%85%CF%82\"><\/span>\u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u03a0\u03b5\u03c1\u03bd\u03ac\u03bc\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf<\/strong> \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03b6\u03c9\u03ae\u03c2 \u03bc\u03b1\u03c2 &nbsp;<strong>\u03c3\u03b5 \u03b5\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2, <\/strong>\u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03ba\u03b1\u03c4\u03ac \u03c4\u03bf\u03c5\u03c2 \u03c7\u03b5\u03b9\u03bc\u03b5\u03c1\u03b9\u03bd\u03bf\u03cd\u03c2 \u03bc\u03ae\u03bd\u03b5\u03c2. \u03a4\u03ce\u03c1\u03b1 \u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c0\u03cc\u03c3\u03b5\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03be\u03bf\u03b4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03b1\u03c1\u03cc \u03b1\u03ad\u03c1\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03c1\u03b3\u03ac\u03c3\u03b9\u03bc\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2. \u0395\u03ac\u03bd \u03bf\u03b9 \u03ce\u03c1\u03b5\u03c2 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bb\u03af\u03b3\u03b5\u03c2, \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd &nbsp;<strong>\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf<\/strong> \u03b3\u03b9\u03b1 &nbsp;<strong>\u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ad\u03be\u03c9<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b7\u03bb\u03b9\u03cc\u03bb\u03bf\u03c5\u03c3\u03c4\u03b7 \u03bc\u03ad\u03c1\u03b1. \u0391\u03bd \u03b4\u03b5\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03bf\u03b9, \u03b5\u03b4\u03ce \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03bc\u03cc\u03bd\u03bf \u03bc\u03b5\u03c1\u03b9\u03ba\u03bf\u03af \u03bb\u03cc\u03b3\u03bf\u03b9<\/strong> &nbsp;\u03c0\u03bf\u03c5 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bd \u03bd\u03b1 \u03c3\u03b1\u03c2 <strong>\u03c0\u03b5\u03af\u03c3\u03bf\u03c5\u03bd.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"\u03b8\u03b1-\u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03b8\u03b5\u03af-\u03b7-\u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03ae-\u03c3\u03b1\u03c2\">\u0398\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03b8\u03b5\u03af \u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03ae \u03c3\u03b1\u03c2<\/h3>\n\n\n\n<p>\u0397 \u03c0\u03b1\u03c1\u03b1\u03bc\u03bf\u03bd\u03ae \u03bc\u03b1\u03c2 \u03ad\u03be\u03c9 \u03ad\u03c7\u03b5\u03b9 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac <strong>\u03b8\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03ae \u03bc\u03b1\u03c2.<\/strong> \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03b1\u03c1\u03cc \u03b1\u03ad\u03c1\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 <strong>\u03c4\u03b7\u03bd<\/strong> <strong>\u03ba\u03b1\u03c4\u03ac\u03b8\u03bb\u03b9\u03c8\u03b7 \u03ae \u03c4\u03bf\u03bd \u03b8\u03c5\u03bc\u03cc<\/strong>. \u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03ad\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u0397\u03bd\u03c9\u03bc\u03ad\u03bd\u03bf \u0392\u03b1\u03c3\u03af\u03bb\u03b5\u03b9\u03bf, <strong>5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/strong> &nbsp;\u03c3\u03c4\u03b7 \u03c6\u03cd\u03c3\u03b7 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b8\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7 \u03b5\u03bd\u03cc\u03c2 \u03b1\u03c4\u03cc\u03bc\u03bf\u03c5. \u0398\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b1\u03bd \u03c4\u03bf \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03b6\u03b1\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2, \u03c0\u03b5\u03c1\u03bd\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 5 \u03bb\u03b5\u03c0\u03c4\u03ac&nbsp;<strong>\u03b2\u03cc\u03bb\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c1\u03ba\u03bf<\/strong> \u03ae \u03c3\u03c4\u03b7\u03bd \u03b5\u03be\u03bf\u03c7\u03ae \u03c3\u03c4\u03bf \u03b4\u03c1\u03cc\u03bc\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac, \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c3\u03c4\u03b1 \u03c3\u03c5\u03bd\u03b1\u03b9\u03c3\u03b8\u03ae\u03bc\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg\" alt=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc \u03c7\u03ce\u03c1\u03bf - \u0398\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7 \u03c3\u03b1\u03c2 \" class=\"wp-image-219949\" width=\"843\" height=\"563\" title=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc \u03c7\u03ce\u03c1\u03bf - \u0398\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7 \u03c3\u03b1\u03c2 \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_.jpeg 1563w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"\u03c0\u03b1\u03af\u03c1\u03bd\u03b5\u03c4\u03b5-\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7-d\">\u03a0\u03b1\u03af\u03c1\u03bd\u03b5\u03c4\u03b5 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D<\/h3>\n\n\n\n<p><strong>\u0397 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D <\/strong>\u03c0\u03c1\u03bf\u03c3\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc \u03b1\u03c0\u03cc <strong>\u03c4\u03b9\u03c2 \u03b1\u03ba\u03c4\u03af\u03bd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03ae\u03bb\u03b9\u03bf\u03c5<\/strong> \u03ae \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae <strong><a href=\"https:\/\/gymbeam.gr\/vitamini-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03ac\u03c4\u03c9\u03bd<\/a><\/strong>. \u0397 <strong>\u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1<\/strong> \u03c4\u03b7\u03c2 \u03b5\u03ba\u03b4\u03b7\u03bb\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03bf\u03c5\u03c2 \u03ad\u03bb\u03bb\u03b5\u03b9\u03c8\u03b7\u03c2 <strong>\u03b7\u03bb\u03b9\u03cc\u03bb\u03bf\u03c5\u03c3\u03c4\u03c9\u03bd \u03b7\u03bc\u03b5\u03c1\u03ce\u03bd, \u03c4\u03bf \u03c7\u03b5\u03b9\u03bc\u03ce\u03bd\u03b1, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c1\u03b1\u03bd\u03c4\u03af\u03bd\u03b1\u03c2.<\/strong> \u0395\u03ac\u03bd \u03b4\u03b5\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03bb\u03ac\u03c4\u03c1\u03b7\u03c2 \u03c4\u03c9\u03bd \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03ac\u03c4\u03c9\u03bd \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2, \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf NIH (\u0395\u03b8\u03bd\u03b9\u03ba\u03cc \u0399\u03bd\u03c3\u03c4\u03b9\u03c4\u03bf\u03cd\u03c4\u03bf \u03a5\u03b3\u03b5\u03af\u03b1\u03c2), <strong>5-30 \u03bb\u03b5\u03c0\u03c4\u03ac \u03ad\u03ba\u03b8\u03b5\u03c3\u03b7\u03c2 <\/strong>\u03c3\u03c4\u03bf\u03bd \u03ae\u03bb\u03b9\u03bf \u03bc\u03b5\u03c4\u03b1\u03be\u03cd <strong>10:00 \u03ba\u03b1\u03b9 15:00<\/strong> \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd <strong>\u03b4\u03cd\u03bf \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1<\/strong> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03be\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03c3\u03b5\u03b9 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 D.<\/strong> \u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 D \u03ad\u03bd\u03b1 \u03b9\u03ba\u03b1\u03bd\u03cc \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c6\u03cd\u03c3\u03b7; \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 <strong>\u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf \u03bc\u03b5<\/strong> \u03bc\u03b9\u03b1 \u03b2\u03cc\u03bb\u03c4\u03b1 \u03ae \u03c4\u03bf <strong>\u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf, <\/strong>\u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c0\u03b1\u03af\u03c1\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c3\u03b1\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg\" alt=\"\u0398\u03b1 \u03b5\u03ba\u03c4\u03b9\u03bd\u03ac\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2\" class=\"wp-image-219966\" width=\"843\" height=\"563\" title=\"\u0398\u03b1 \u03b5\u03ba\u03c4\u03b9\u03bd\u03ac\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"\u03b8\u03b1-\u03b5\u03ba\u03c4\u03b9\u03bd\u03ac\u03be\u03b5\u03c4\u03b5-\u03c4\u03b7\u03bd-\u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03ae-\u03c3\u03b1\u03c2\">\u0398\u03b1 \u03b5\u03ba\u03c4\u03b9\u03bd\u03ac\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2<\/h3>\n\n\n\n<p>\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03cc \u03bc\u03b1\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03b1\u03ad\u03c1\u03b1 <strong>\u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b5\u03b3\u03b5\u03af\u03c1\u03b5\u03b9 \u03cc\u03bb\u03b5\u03c2<\/strong> &nbsp;\u03c4\u03b9\u03c2 &nbsp;<strong>\u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03b9\u03bd\u03b5\u03c2 \u03b1\u03b9\u03c3\u03b8\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong> \u03bc\u03b5 \u03c4\u03c1\u03cc\u03c0\u03bf \u03c0\u03bf\u03c5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1<strong> \u03b1\u03bd\u03b1\u03c0\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03b9<\/strong>. \u0397 \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 <strong>\u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03b7,<\/strong> &nbsp;\u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03b1\u03c1\u03b1\u03bc\u03bf\u03bd\u03ae \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf \u03bd\u03b5\u03c1\u03cc \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03bf\u03c5\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c2 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b1\u03b9\u03c4\u03ad\u03c1\u03c9 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bf\u03b9 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 <strong>\u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03ad\u03c3\u03b7\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2<\/strong> &nbsp;\u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 &nbsp;\u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03b7\u03c2 \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03c2 <strong>\u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2.<\/strong> \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 &nbsp;<strong>\u03c4\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1, \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1<\/strong> &nbsp;\u03ae, \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ad\u03c2 \u03c3\u03c4\u03bf\u03bd \u03ba\u03ae\u03c0\u03bf, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b8\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd <strong>\u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03ae<\/strong> <strong>\u03c3\u03b1\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\" id=\"\u03b8\u03b1-\u03ba\u03ac\u03c8\u03b5\u03c4\u03b5-\u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9-\u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2\">\u0398\u03b1 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\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\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg\" alt=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 - \u03b8\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03b7 \u03c3\u03b1\u03c2\" class=\"wp-image-220165\" title=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 - \u03b8\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03b7 \u03c3\u03b1\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00.jpeg 1066w\" 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<p>\u03a4\u03bf <strong>\u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c3\u03c4\u03bf \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf<\/strong> \u03c4\u03bf\u03c5 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03bf\u03c5 <strong>\u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03bc\u03b5<\/strong> <strong>\u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c3\u03c4\u03bf \u03c0\u03ac\u03c1\u03ba\u03bf.<\/strong> \u0397 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b1\u03c5\u03c4\u03ae \u03b8\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03ae \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03b1\u03c0\u03cc <strong>\u03c4\u03b9\u03c2 \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c5\u03bd\u03b4\u03ad\u03c3\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2,<\/strong> \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03bf\u03b9 \u03b5\u03c0\u03b9\u03b2\u03b1\u03c1\u03cd\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 <strong>\u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03b4\u03b9\u03b1\u03b4\u03c1\u03cc\u03bc\u03bf\u03c5.<\/strong> \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b8\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03b8\u03b5\u03af \u03ba\u03b1\u03b9 \u03b7 <strong>\u03ba\u03b1\u03cd\u03c3\u03b7 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd,<\/strong> \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b7 <strong>\u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03b1\u03ad\u03c1\u03b1<\/strong> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 <strong>\u03ad\u03c9\u03c2<\/strong> <strong>\u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac 10%.<\/strong> \u03a3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b4\u03b5\u03bd \u03c0\u03b5\u03b9\u03c1\u03ac\u03b6\u03b5\u03b9 \u03b1\u03bd \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bd\u03b1 \u03ba\u03b9\u03bd\u03b7\u03b8\u03b5\u03af \u03c3\u03b5 <strong>\u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b5\u03c2.<\/strong> \u0395\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03c4\u03c1\u03ad\u03be\u03b5\u03b9 5 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03b1 \u03c3\u03b5 \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf \u03b1\u03c0\u03cc \u03cc, \u03c4\u03b9 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ae \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03ac\u03c1\u03ba\u03bf \u03cc\u03c0\u03bf\u03c5 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03b1\u03bd\u03c5\u03c8\u03ce\u03c3\u03b5\u03b9\u03c2, \u03ba\u03b1\u03c4\u03b7\u03c6\u03cc\u03c1\u03b5\u03c2 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\u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b1\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03cc\u03bb\u03b7 \u03ae \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b5\u03c0\u03b9\u03c3\u03ba\u03b5\u03c6\u03b8\u03b5\u03af \u03b5\u03b4\u03ce \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03b9\u03c1\u03cc; \u0389\u03c1\u03b8\u03b5 \u03b7 \u03ce\u03c1\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03bb\u03b1\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b1\u03c2, \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c3\u03c4\u03b7\u03bd \u03bf\u03b8\u03cc\u03bd\u03b7 \u03b5\u03bd\u03cc\u03c2 \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"\u03b5\u03af\u03bd\u03b1\u03b9-\u03b4\u03c9\u03c1\u03b5\u03ac\u03bd\">\u0395\u03af\u03bd\u03b1\u03b9 \u03b4\u03c9\u03c1\u03b5\u03ac\u03bd<\/h3>\n\n\n\n<p>\u03a4\u03ad\u03bb\u03bf\u03c2, \u03b7 <strong>\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c1\u03ba\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b4\u03b7\u03bc\u03cc\u03c3\u03b9\u03bf\u03c5\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03c9\u03c1\u03b5\u03ac\u03bd.<\/strong> \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c4\u03bf \u03c3\u03c5\u03bd\u03b5\u03b9\u03b4\u03b7\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03c4\u03cc\u03c3\u03bf \u03c0\u03bf\u03bb\u03cd \u03b1\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 &#8220;\u03b5\u03b9\u03b4\u03b9\u03ba\u03ae&#8221; \u03ba\u03ac\u03c1\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03c0\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c3\u03c5\u03bd\u03b4\u03c1\u03bf\u03bc\u03ae \u03bd\u03b1 \u03b1\u03c6\u03b1\u03b9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03ac\u03c1\u03c4\u03b1 \u03c3\u03b1\u03c2 \u03ae \u03bc\u03b5 \u03c0\u03ac\u03b3\u03b9\u03b1 \u03c4\u03c1\u03b1\u03c0\u03b5\u03b6\u03b9\u03ba\u03ae \u03b5\u03bd\u03c4\u03bf\u03bb\u03ae. \u03a3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2, \u03c4\u03b1 \u03bf\u03bc\u03b1\u03b4\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf \u03c0\u03bf\u03c3\u03cc \u03c4\u03b7\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c1\u03bf\u03bc\u03ae\u03c2. <strong>\u0397 \u03c4\u03b9\u03bc\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae <\/strong>\u03c0\u03bf\u03b9\u03ba\u03af\u03bb\u03bb\u03b5\u03b9 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b1\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03b7 \u03b5\u03af\u03c3\u03bf\u03b4\u03bf\u03c2 \u03c3\u03c4\u03bf<strong> \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03b1\u03bd \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b8\u03bf\u03b4\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7<\/strong> \u03ae \u03b1\u03bd \u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03b2\u03bb\u03b5\u03c8\u03b7 \u03b5\u03bd\u03cc\u03c2 <strong>\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b9\u03ba\u03bf\u03cd \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae,<\/strong> \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 <strong>\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03c3\u03b1\u03c2. \u03a4\u03bf 85% \u03c4\u03c9\u03bd \u0391\u03bc\u03b5\u03c1\u03b9\u03ba\u03b1\u03bd\u03ce\u03bd<\/strong> &nbsp;\u03be\u03bf\u03b4\u03b5\u03cd\u03bf\u03c5\u03bd <strong>&nbsp;600 \u03b5\u03c5\u03c1\u03ce<\/strong> \u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03c5\u03c0\u03b7\u03c1\u03b5\u03c3\u03af\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf <strong>15% \u03b1\u03ba\u03cc\u03bc\u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c0\u03bf\u03c3\u03ac.<\/strong> \u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b6\u03ae\u03c4\u03b7\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c4\u03b5\u03c1\u03b1\u03b9\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd, \u03ba\u03b1\u03b9 \u03b5\u03ac\u03bd \u03b5\u03bd\u03bf\u03c7\u03bb\u03b5\u03af\u03c3\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03c5\u03c1\u03c9\u03b4\u03b9\u03ac \u03c4\u03bf\u03c5 \u03b9\u03b4\u03c1\u03ce\u03c4\u03b1, \u03ae \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03bc\u03bf\u03bd\u03ae \u03c3\u03c4\u03b1 \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ae \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c4\u03c9\u03bd \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03c9\u03bd, \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b5\u03bd\u03b4\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03c1\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03be\u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c1\u03bf\u03bc\u03ad\u03c2, \u03c3\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ac \u03c0\u03b1\u03c0\u03bf\u03cd\u03c4\u03c3\u03b9\u03b1, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1. \u0394\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03b1\u03b9 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2, \u03b7 \u03b2\u03c1\u03bf\u03c7\u03ae, \u03b7 \u03b6\u03ad\u03c3\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ba\u03c1\u03cd\u03bf \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03bd \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b1\u03bb\u03bb\u03ac \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b2\u03c1\u03bf\u03c7\u03ae\u03c2 \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03ba\u03b1\u03b9 \u03b5\u03c0\u03c9\u03c6\u03b5\u03bb\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03bc\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03ba\u03b1\u03b9\u03c1\u03cc \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"\u03c0\u03c9\u03c2-\u03bd\u03b1-\u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c2-\u03c3\u03b5-\u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2-\u03c7\u03ce\u03c1\u03bf\u03c5\u03c2\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%89%CF%82_%CE%BD%CE%B1_%CE%B3%CF%85%CE%BC%CE%BD%CE%B1%CF%83%CF%84%CE%B5%CE%AF%CF%82_%CF%83%CE%B5_%CE%B5%CE%BE%CF%89%CF%84%CE%B5%CF%81%CE%B9%CE%BA%CE%BF%CF%8D%CF%82_%CF%87%CF%8E%CF%81%CE%BF%CF%85%CF%82\"><\/span>\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c2 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac \u03bf\u03c6\u03ad\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03bc\u03af\u03b1 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae <strong>\u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03bb\u03cd\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03c9\u03bd.<\/strong> \u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 <strong>\u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1<\/strong> \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2, \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03bc\u03af\u03b1 \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03ae \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u039c\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 <strong>\u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c4\u03c4\u03ac \u03ba\u03b9\u03bb\u03ac, \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.<\/strong> \u03a3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b1\u03b9\u03bf \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 <strong>\u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong> \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1<strong> \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 \u03c6\u03cc\u03c1\u03bc\u03b1 \u03c3\u03b1\u03c2.<\/strong> \u039f\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bd <strong>\u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc, <\/strong>\u03b5\u03bd\u03ce \u03b3\u03b9\u03b1 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b1 <strong>\u03c0\u03c1\u03bf\u03c3\u03b2\u03ac\u03c3\u03b9\u03bc\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b5\u03af\u03bc\u03b5\u03bd\u03b1 \u03c4\u03c9\u03bd \u03c0\u03ac\u03c1\u03ba\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b4\u03b7\u03bc\u03cc\u03c3\u03b9\u03c9\u03bd \u03c7\u03ce\u03c1\u03c9\u03bd.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"\u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf\">\u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf<\/h3>\n\n\n\n<p>\u03a4\u03bf <strong>\u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 <strong>&nbsp;\u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03b5\u03af\u03c2 \u03bc\u03bf\u03c1\u03c6\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2,<\/strong> &nbsp;\u03ba\u03b1\u03b8\u03ce\u03c2 <strong>\u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc<\/strong> \u03ba\u03b1\u03b9 \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd <strong>&nbsp;\u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03bf\u03c5, <\/strong>\u03c7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b9\u03c2 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 \u03c6\u03cc\u03c1\u03bc\u03b1 \u03c3\u03b1\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/2020\/05\/behanie_OK-749x1124.jpg\" alt=\"\u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf\" class=\"wp-image-220106\" title=\"\u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK.jpg 800w\" 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<p>\u039c\u03b5 \u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf <strong>\u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bf\u03b9 \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c3\u03c4\u03ac<\/strong> <strong>\u03c3\u03b1\u03c2<\/strong>, \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03bc\u03b9\u03b1 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9<strong> \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2,<\/strong> &nbsp;\u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03bd\u03b1 <strong>\u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7<\/strong> <strong>\u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03ae \u03c3\u03b1\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03bf\u03b9 <strong>\u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03af \u03c4\u03cd\u03c0\u03bf\u03b9 \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong> &nbsp;[9] [10] [11] [12]:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-98502529-5c20-4ee0-8db9-66737f59418d\"><li><p><strong>\u039a\u03bb\u03b1\u03c3\u03b9\u03ba\u03cc \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf<\/strong> &#8211; \u03b1\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03c0\u03b9\u03bf \u03ba\u03bf\u03b9\u03bd\u03cc \u03b5\u03af\u03b4\u03bf\u03c2 \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c4\u03b7\u03c2 <strong>\u03bc\u03b9\u03ba\u03c1\u03ce\u03bd&nbsp;<\/strong>\u03ba\u03b1\u03b9&nbsp;<strong>\u03bc\u03b5\u03c3\u03b1\u03af\u03c9\u03bd&nbsp;<\/strong>\u03b1\u03c0\u03bf\u03c3\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd. \u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9&nbsp;<strong>\u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac<\/strong>&nbsp;\u03ba\u03b1\u03b9 \u03bc\u03b5 <strong>\u03c6\u03c5\u03c3\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc.<\/strong> \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd <strong>\u03c7\u03b1\u03bb\u03b1\u03c1\u03cc \u03ba\u03b1\u03b9 \u03c6\u03c5\u03c3\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc,<\/strong> &nbsp;\u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bd\u03b1 \u03b5\u03c0\u03b9\u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03b5\u03af\u03c4\u03b5&nbsp;<strong>\u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03ad\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2.<\/strong> \u0395\u03c0\u03af\u03c3\u03b7\u03c2, \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03cc\u03c3\u03bf \u03c4\u03c1\u03ad\u03c7\u03b5\u03c4\u03b5,&nbsp;<strong>\u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03ba\u03b9\u03bd\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2,<\/strong> &nbsp;\u03ba\u03b1\u03b9 <strong>&nbsp;\u03bf\u03b9 \u03ce\u03bc\u03bf\u03b9, \u03bf \u03bb\u03b1\u03b9\u03bc\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2<\/strong> \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03b1\u03bb\u03b1\u03c1\u03bf\u03af. \u03a4\u03bf \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03cc \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c3\u03b5 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03b2\u03ac\u03c3\u03b7 \u03b8\u03b1&nbsp;\u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd &nbsp;<strong>\u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.<\/strong><\/p><\/li><li><strong>\u03a0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03cc \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf<\/strong> &#8211; \u03b7 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03ba\u03b1\u03b9 <strong>\u03b4\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2.<\/strong> \u0397 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 <strong>\u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf<\/strong> <strong>\u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03bc\u03b5 \u03c7\u03b1\u03bb\u03b1\u03c1\u03ae \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1<\/strong> \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03b5\u03bb\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03bc\u03b5 <strong>\u03c4\u03b1\u03c7\u03cd\u03c4\u03b5\u03c1\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc.<\/strong> \u0391\u03c5\u03c4\u03cc\u03c2 \u03bf \u03c4\u03cd\u03c0\u03bf\u03c2 \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac &nbsp;<strong>\u03bc\u03b5 \u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03bc\u03b5\u03b3\u03ac\u03bb\u03c9\u03bd \u03b1\u03c0\u03bf\u03c3\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd,<\/strong> \u03bf \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 <strong>\u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ae<\/strong> <strong>\u03b5\u03c0\u03b9\u03c4\u03ac\u03c7\u03c5\u03bd\u03c3\u03b7<\/strong> \u03ba\u03b1\u03b9 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03bf \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ae\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03b3\u03c1\u03b7\u03b3\u03bf\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf.<\/li><li><strong>\u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03bc\u03b5\u03b3\u03ac\u03bb\u03c9\u03bd \u03b1\u03c0\u03bf\u03c3\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd &#8211; <\/strong>\u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03b2\u03ac\u03c3\u03b7 <strong>\u03bc\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03bc\u03b5\u03b3\u03ac\u03bb\u03c9\u03bd \u03b1\u03c0\u03bf\u03c3\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd \u03c4\u03bf\u03c5 \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong> &nbsp;\u03ba\u03b1\u03b9 \u03bf \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 <strong>\u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae<\/strong> <strong>\u03c3\u03b1\u03c2.<\/strong> \u0397 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b5\u03be\u03b1\u03c1\u03c4\u03ce\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae \u03c3\u03b1\u03c2. \u0395\u03ac\u03bd \u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c3\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2 \u03b1\u03c0\u03bf\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03b2\u03b1\u03c1\u03b5\u03c4\u03cc, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 &nbsp;<strong>\u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd \u03b1\u03bb\u03bb\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03c1\u03c5\u03b8\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1.<\/strong> \u03a4\u03bf \u03c3\u03c9\u03c3\u03c4\u03cc \u03bc\u03ae\u03ba\u03bf\u03c2 \u03bc\u03b9\u03b1\u03c2 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7\u03c2 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ae\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 &nbsp;<strong>20-30%<\/strong> &nbsp;\u03c4\u03b7\u03c2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03b1\u03c2 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b5\u03ac\u03bd \u03c4\u03c1\u03ad\u03c7\u03b5\u03c4\u03b5 30 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03b1 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03bc\u03b9\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7\u03c2 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ae \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 6-10 km.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03b7\u03c6\u03cc\u03c1\u03b1<\/strong><strong> &#8211; <\/strong>\u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03b7\u03c6\u03cc\u03c1\u03b1 \u03b1\u03c0\u03cc \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03bc\u03bf\u03c1\u03c6\u03ad\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4. \u0391\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03ad\u03bd\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c4\u03b7\u03c2 HIIT \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2,<\/strong> \u03c4\u03bf \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03bf\u03c0\u03bf\u03af\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03ba\u03b1\u03cd\u03c3\u03b7 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c3\u03b5 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03bf \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1. \u0391\u03c5\u03c4\u03cc \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd &nbsp;<strong>\u03b1\u03bd\u03c4\u03bf\u03c7\u03ae, \u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5 \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2.<\/strong> \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 &nbsp;<strong>\u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd (<\/strong><strong>hill<\/strong> <strong>repeats<\/strong><strong>)<\/strong>, \u03b1\u03c5\u03c4\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b1 \u03c4\u03bc\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03b1\u03bd\u03b7\u03c6\u03bf\u03c1\u03b9\u03ba\u03ae\u03c2 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ae\u03c2. \u0397 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03bb\u03cc\u03c6\u03bf \u03bc\u03b5 \u03bc\u03b9\u03b1 <strong>\u03bc\u03b9\u03ba\u03c1\u03ae \u03ba\u03bb\u03af\u03c3\u03b7 \u03b1\u03c0\u03cc<\/strong><strong> 4 \u03ad\u03c9\u03c2 6%.<\/strong> \u039c\u03b9\u03b1 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 &nbsp;<strong>\u03bf\u03b9 \u03ba\u03c5\u03ba\u03bb\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ad\u03c2, <\/strong>\u03c4\u03b9\u03c2 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ae \u03bc\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03bb\u03cc\u03c6\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c4\u03cd\u03c0\u03bf\u03c5\u03c2 \u03b5\u03b4\u03ac\u03c6\u03bf\u03c5\u03c2. \u0392\u03c1\u03b5\u03af\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ae \u03bc\u03b5 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 <strong>\u03b1\u03c0\u03cc\u03c4\u03bf\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac\u03c2 \u03ba\u03bb\u03af\u03c3\u03b7\u03c2<\/strong>, \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03b7\u03c6\u03cc\u03c1\u03b1, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc \u03c3\u03b1\u03c2 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03b2\u03c1\u03b1\u03b4\u03cd\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b9\u03c2 \u03ba\u03b1\u03c4\u03b7\u03c6\u03cc\u03c1\u03b5\u03c2.<\/li><li><strong>Fartlek<\/strong> &#8211; \u03ad\u03bd\u03b1 \u03b5\u03af\u03b4\u03bf\u03c2 \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5 \u03c4\u03bf \u03cc\u03bd\u03bf\u03bc\u03b1 \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c3\u03bf\u03c5\u03b7\u03b4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 <strong>&#8220;\u03c0\u03b1\u03b9\u03c7\u03bd\u03af\u03b4\u03b9 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1\u03c2&#8221;.<\/strong> \u0397 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03ce\u03bd \u03bc\u03bf\u03c1\u03c6\u03ce\u03bd \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03c4\u03bf fartlek \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9 \u03b4\u03bf\u03bc\u03ae<\/strong>. \u039b\u03cc\u03b3\u03c9 \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03bf\u03cd, \u03b1\u03bd\u03b1\u03bc\u03b9\u03b3\u03bd\u03cd\u03b5\u03b9 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac <strong>\u03b4\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c0\u03bf\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1.<\/strong> \u0397 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03c9\u03bd \u03c4\u03bc\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd, \u03bc\u03b5 \u03c0\u03b9\u03bf \u03b1\u03c1\u03b3\u03ac \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c7\u03b1\u03bb\u03b1\u03c1\u03ac \u03c4\u03bc\u03ae\u03bc\u03b1\u03c4\u03b1. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2, \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4 \u03c3\u03c4\u03bf \u03c0\u03bb\u03b7\u03c3\u03b9\u03ad\u03c3\u03c4\u03b5\u03c1\u03bf \u03b4\u03ad\u03bd\u03c4\u03c1\u03bf, \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03bf \u03c0\u03b5\u03b6\u03bf\u03b4\u03c1\u03cc\u03bc\u03b9\u03bf, \u03ba\u03b1\u03b9 \u03bf\u03cd\u03c4\u03c9 \u03ba\u03b1\u03b8\u03b5\u03be\u03ae\u03c2. \u03a4\u03bf Fartlek \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc <strong>\u03b3\u03b9\u03b1 \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c3\u03b5 \u03b3\u03ba\u03c1\u03bf\u03c5\u03c0<\/strong>, \u03cc\u03c0\u03bf\u03c5 \u03bf \u03b7\u03b3\u03ad\u03c4\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b1\u03c2 \u03b8\u03ad\u03c4\u03b5\u03b9 \u03c4\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc. \u0394\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf <strong>\u03b4\u03b9\u03b1\u03c3\u03ba\u03ad\u03b4\u03b1\u03c3\u03b7, <\/strong>\u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 <strong>\u03b4\u03af\u03bd\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03bf<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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=\"32395,8273,29902,29040,7185,36322,28334,36058,36310,36073,46033,36223,36298,29117\" ><\/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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"\u03c0\u03ac\u03c1\u03ba\u03bf-\u03c4\u03bf-\u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc-\u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc-\u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%AC%CF%81%CE%BA%CE%BF-_%CF%84%CE%BF_%CE%B9%CE%B4%CE%B1%CE%BD%CE%B9%CE%BA%CF%8C_%CE%B5%CE%BE%CF%89%CF%84%CE%B5%CF%81%CE%B9%CE%BA%CF%8C_%CE%B3%CF%85%CE%BC%CE%BD%CE%B1%CF%83%CF%84%CE%AE%CF%81%CE%B9%CE%BF\"><\/span>\u03a0\u03ac\u03c1\u03ba\u03bf- \u03c4\u03bf \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039c\u03ad\u03bd\u03b5\u03c4\u03b5 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03b5 \u03c0\u03ac\u03c1\u03ba\u03bf \u03bc\u03b5 \u03b4\u03ad\u03bd\u03c4\u03c1\u03b1, \u03c0\u03b1\u03b3\u03ba\u03ac\u03ba\u03b9\u03b1, \u03ae \u03cc\u03c1\u03b3\u03b1\u03bd\u03b1 \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2; \u039a\u03ac\u03bd\u03c4\u03b5 \u03c4\u03bf \u03c0\u03ac\u03c1\u03ba\u03bf \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b1 \u03ba\u03c4\u03af\u03c1\u03b9\u03b1 \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1 \u03c4\u03bf\u03c5. \u0395\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03ae \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1, \u03b4\u03b5\u03af\u03c4\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b5\u03c2 &nbsp;\u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03ac\u03bd\u03b5\u03c4\u03b1 \u03bd\u03b1 \u03c4\u03b5\u03bb\u03b5\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1 \u03c0\u03b1\u03b3\u03ba\u03ac\u03ba\u03b9 \u03ae \u03c4\u03b1 \u03b4\u03ad\u03bd\u03c4\u03c1\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"1-push-ups\">1. Push-ups<\/h3>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 push-ups \u03c3\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03c3\u03b7\u03bc\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03b1\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ad\u03c4\u03c3\u03b9 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 <strong>\u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2<\/strong>. \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 <strong>\u03c0\u03b1\u03b3\u03ba\u03ac\u03ba\u03b9\u03b1, \u03c4\u03bf\u03c5\u03c2 \u03c4\u03bf\u03af\u03c7\u03bf\u03c5\u03c2, \u03c4\u03b9\u03c2 \u03c3\u03ba\u03ac\u03bb\u03b5\u03c2<\/strong> \u03ae \u03b1\u03c0\u03bb\u03ac \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u0391\u03bd \u03b4\u03b5\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ac\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03b5\u03c5\u03b8\u03b5\u03af\u03b1\u03c2 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, <strong>\u03ad\u03bd\u03b1 \u03ba\u03ac\u03b3\u03ba\u03b5\u03bb\u03bf<\/strong> &nbsp;\u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03bb\u03ad\u03c8\u03b5\u03b9 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1, \u03c3\u03c6\u03af\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, 20 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b5\u03c1\u03af.&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"2-\u03b2\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2-\u03c3\u03c4\u03bf-\u03c0\u03b1\u03b3\u03ba\u03ac\u03ba\u03b9-bench-dip\">2. \u0392\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03c0\u03b1\u03b3\u03ba\u03ac\u03ba\u03b9 (Bench dip)<\/h3>\n\n\n\n<p>\u039f\u03b9 \u03b2\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 (dips) \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 <strong>\u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2, <\/strong>\u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 <strong>\u03ce\u03bc\u03bf\u03c5\u03c2.<\/strong> \u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b1 dips \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03b2\u03bf\u03ae\u03b8\u03b5\u03b9\u03b1 \u03b1\u03c0\u03cc \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03b4\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03bf \u03c0\u03b1\u03b3\u03ba\u03ac\u03ba\u03b9. \u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03b1\u03b3\u03ba\u03ac\u03ba\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03af\u03c0\u03bb\u03b1 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2<strong>. \u039c\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c0\u03b9\u03c3\u03b9\u03bd\u03cc \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2<\/strong> &nbsp;\u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2. <strong>\u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5<\/strong> &nbsp;\u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03c0\u03bb\u03ae, \u03b1\u03bb\u03bb\u03ac \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7, \u03b8\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2. \u0398\u03ad\u03bb\u03b5\u03c4\u03b5 \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7; &nbsp;<strong>\u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 <\/strong><strong>\u03ad\u03bd\u03b1 <\/strong><strong>dip<\/strong> <strong>\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03ba\u03bb\u03c9\u03c4\u03c3\u03b9\u03ac (Dip \u03ba\u03b1\u03b9 Kick),<\/strong> \u03b5\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03ae \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c7\u03b5\u03c1\u03b9\u03bf\u03cd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b2\u03bf\u03c5\u03c4\u03b9\u03ac\u03c2, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 <strong>\u03ba\u03bb\u03c9\u03c4\u03c3\u03ae\u03c3\u03b5<\/strong><strong>\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1<\/strong>, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03b1, \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac \u03c3\u03b1\u03c2.&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"3-\u03c3\u03b1\u03bd\u03af\u03b4\u03b1-plank\">3. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 (Plank)<\/h3>\n\n\n\n<p>\u0397 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c0\u03bf\u03bb\u03cd \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc, \u03bc\u03cc\u03bd\u03bf \u03c4\u03cc\u03c3\u03bf \u03c7\u03ce\u03c1\u03bf \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03be\u03b1\u03c0\u03bb\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u0395\u03ac\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1<strong> \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ae \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2,<\/strong> &nbsp;\u03c4\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae. \u0392\u03ac\u03bb\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03b1 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03c9\u03bd push-ups, <strong>\u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2, <\/strong>\u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c4\u03bf\u03c5<strong> \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 <\/strong>\u03c3\u03b1\u03c2, \u03ba\u03b1\u03b9 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2. \u0397 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03bd\u03b1 \u03b1\u03b9\u03c3\u03b8\u03b1\u03bd\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03cd\u03c1\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2. \u0391\u03bd \u03b1\u03c1\u03c7\u03af\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03c1\u03ad\u03bc\u03b5\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2, \u03ba\u03ac\u03c4\u03b9 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03ba\u03b1\u03bb\u03ac.&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b2\u03b1\u03c1\u03b5\u03c4\u03ae \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf \u03bc\u03ad\u03c4\u03c1\u03b7\u03bc\u03b1 \u03c4\u03c9\u03bd \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03c9\u03bd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"4-\u03ad\u03bb\u03be\u03b5\u03b9\u03c2-pull-ups\">4. \u0388\u03bb\u03be\u03b5\u03b9\u03c2 (Pull ups)<\/h3>\n\n\n\n<p>\u039f\u03b9 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b9\u03c2 <strong>\u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong> \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03bc\u03c5\u03ce\u03b4\u03b7 <strong>\u03c0\u03bb\u03ac\u03c4\u03b7<\/strong>. \u03a3\u03b5 \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03c0\u03ac\u03c1\u03ba\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5<strong> \u03bc\u03b9\u03b1 \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03bf\u03c5,<\/strong> \u03b1\u03bb\u03bb\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b1\u03c5\u03c4\u03ae. \u03a4\u03bf \u03bc\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>&nbsp;\u03bc\u03b9\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03c1\u03ac\u03b2\u03b4\u03bf<\/strong> \u03c3\u03b5 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03cd\u03c8\u03bf\u03c2 \u03ae \u03ad\u03bd\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc<strong> \u03ba\u03bb\u03b1\u03b4\u03af \u03b4\u03ad\u03bd\u03c4\u03c1\u03bf\u03c5. \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03c1\u03ac\u03b2\u03b4\u03bf \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2<\/strong> &nbsp;\u03c3\u03c4\u03bf<strong> \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd<\/strong> &nbsp;\u03ba\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ac \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03b5\u03c0\u03ac\u03bd\u03c9. \u03a3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ac\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 10 pull-ups \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03cd\u03ba\u03bf\u03bb\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03b5\u03ac\u03bd \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 10, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03cc,\u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 <strong>&nbsp;\u03ad\u03bd\u03b1 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03c4\u03bf \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03bf \u03c3\u03b5\u03c4.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[15] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\/2020\/05\/zhyby_-1124x800.jpg\" alt=\"\u03a0\u03ac\u03c1\u03ba\u03bf - \u03a4\u03bf \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u0393\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\" class=\"wp-image-220064\" width=\"843\" height=\"600\" title=\"\u03a0\u03ac\u03c1\u03ba\u03bf - \u03a4\u03bf \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u0393\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1124x800.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-400x285.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1536x1093.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"5-step-up\">5. Step-up<\/h3>\n\n\n\n<p>\u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ac \u03cc\u03c1\u03b3\u03b1\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03bf\u03c5 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c3\u03c9\u03c3\u03c4\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03bf\u03c0\u03bf\u03b9\u03bf\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03c5\u03c0\u03b5\u03c1\u03c5\u03c8\u03c9\u03bc\u03ad\u03bd\u03bf \u03b1\u03bd\u03c4\u03b9\u03ba\u03b5\u03af\u03bc\u03b5\u03bd\u03bf \u03c4\u03bf\u03c5 \u03c0\u03ac\u03c1\u03ba\u03bf\u03c5. \u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac <strong>\u03c3\u03c4\u03bf\u03bd \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf, \u03c4\u03bf\u03c5\u03c2 \u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2,<\/strong> &nbsp;\u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 <strong>step-up\u03c2.<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c5\u03c0\u03b5\u03c1\u03c5\u03c8\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 \u03c3\u03ba\u03b1\u03bb\u03b9\u03ac, <strong>\u03b5\u03bd\u03c4\u03b5\u03af\u03bd\u03b5\u03c4\u03b5<\/strong> \u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 &nbsp;<strong>\u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5<\/strong> \u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03c0\u03af\u03c3\u03c9 \u03c3\u03b1\u03c2. \u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03cc\u03b4\u03b9 \u03c0\u03c1\u03b9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u03a4\u03bf step-up \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 &nbsp;<strong>\u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2<\/strong> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2. \u039c\u03af\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 <strong>\u03b2\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c3\u03ae\u03ba\u03c9\u03bc\u03b1 \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd, <\/strong>\u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03cc\u03c4\u03b1\u03bd \u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03b5\u03c0\u03ac\u03bd\u03c9, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 &nbsp;<strong>\u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 <\/strong>\u03c3\u03b1\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b1\u03bd\u03cd\u03c8\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ac\u03bb\u03bb\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9, <strong>&nbsp;\u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2 &#8220;\u03a4&#8221;.<\/strong> \u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03c4\u03c1\u03cc\u03c0\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c3\u03ba\u03ac\u03bb\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03bd\u03b5\u03c2, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, &nbsp;<strong>\u03c0\u03b7\u03b4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c3\u03ba\u03b1\u03bb\u03b9\u03ac.<\/strong> \u03a4\u03b1 \u03c0\u03b7\u03b4\u03b7\u03bc\u03b1\u03c4\u03ac\u03ba\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2<strong> \u03b5\u03c5\u03c3\u03c4\u03ac\u03b8\u03b5\u03b9\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2,<\/strong> &nbsp;\u03b1\u03bb\u03bb\u03ac \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03b5\u03ba\u03c4\u03b9\u03ba\u03bf\u03af \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b1\u03c3\u03c6\u03b1\u03bb\u03ae \u03c0\u03c4\u03ce\u03c3\u03b7 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u038c\u03c4\u03b1\u03bd \u03c0\u03b7\u03b4\u03ac\u03c4\u03b5, \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c0\u03ad\u03c6\u03c4\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ae \u03c6\u03cc\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c1\u03c1\u03bf\u03c6\u03ac\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03ba\u03c1\u03bf\u03c5\u03c3\u03b7 \u03bc\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2. \u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b1\u03c1\u03ba\u03b5\u03c4\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03b1 \u03c0\u03b7\u03b4\u03b7\u03bc\u03b1\u03c4\u03ac\u03ba\u03b9\u03b1, \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03bf\u03b9\u03b5\u03c2 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c6\u03cc\u03c1\u03bc\u03b1 \u03c3\u03b1\u03c2.&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg\" alt=\"\u03a3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9\" class=\"wp-image-220041\" title=\"\u03a3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__.jpg 800w\" 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<h3 class=\"is-style-default wp-block-heading\" id=\"6-\u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9\">6. \u03a3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9<\/h3>\n\n\n\n<p>\u03a8\u03ac\u03c7\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03b9\u03b4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c0\u03bf\u03bb\u03cd;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.gr\/sxoinakia\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u03a4\u03bf \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9<\/a><\/span> \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03ad\u03bd\u03b1 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ba\u03cc \u03c0\u03b1\u03b9\u03c7\u03bd\u03af\u03b4\u03b9, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2<strong> \u03bc\u03cd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc.<\/strong> \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c0\u03bb\u03ac\u03bd\u03bf \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5  <strong>\u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2<\/strong> \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03bc\u03b5 \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9. \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03cc \u03ac\u03bb\u03bc\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b7\u03b4\u03ac\u03c4\u03b5 <strong>\u03bc\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 <\/strong>\u03c4\u03b1 <strong>\u03b3\u03cc\u03bd\u03b1\u03c4\u03ac<\/strong> \u03c3\u03b1\u03c2 \u03cc\u03c4\u03b1\u03bd \u03c0\u03b7\u03b4\u03ac\u03c4\u03b5 \u03ae \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 <strong>\u03c8\u03b1\u03bb\u03af\u03b4\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03ae \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 <\/strong>\u03ba\u03b1\u03c4\u03ac \u03c4\u03bf \u03ac\u03bb\u03bc\u03b1. \u0395\u03ac\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c2, \u03b5\u03bd\u03c4\u03ac\u03be\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03be\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03ac\u03bb\u03bc\u03b1\u03c4\u03bf\u03c2, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03c5\u03c7\u03b8\u03bf\u03cd\u03bd \u03bf\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03bf\u03af \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03af. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"7-\u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2\">7. \u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2<\/h3>\n\n\n\n<p>\u038c\u03c0\u03c9\u03c2 \u03af\u03c3\u03c9\u03c2 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03b9, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 <strong>\u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2<\/strong> \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2. \u0391\u03bd \u03bc\u03b9\u03bb\u03ac\u03bc\u03b5 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03be\u03b5\u03c7\u03bd\u03ac\u03bc\u03b5 \u03c4\u03b9\u03c2 <strong>\u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2<\/strong>. \u0395\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ad\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5<strong> \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2, <\/strong>\u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03ad\u03c4\u03c3\u03b9 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 <strong>\u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2<\/strong>. \u0397 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03bc\u03af\u03b1 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ae \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03bf\u03c5 \u03b5\u03bd\u03cc\u03c2 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ad\u03bd\u03b1 <strong>\u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2<\/strong> &nbsp;\u03ad\u03c4\u03c3\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03cd\u03bf <strong>\u03b3\u03cc\u03bd\u03b1\u03c4\u03b1<\/strong> \u03bd\u03b1 \u03bb\u03c5\u03b3\u03af\u03c3\u03bf\u03c5\u03bd <strong>\u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 90\u00b0.<\/strong> \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 <strong>&nbsp;\u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03bc\u03b5 \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1, \u03bc\u03b5 \u03ac\u03bb\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03c1\u03bf\u03c6\u03b5\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 <\/strong>\u03c3\u03c4\u03b9\u03c2 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03af\u03c3\u03c9. \u0395\u03ac\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03b1\u03c2, \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 <strong>Bulgarian<\/strong> <strong>S<\/strong><strong>plit Lunge<\/strong><strong>s<\/strong><strong>,<\/strong> &nbsp;\u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03be\u03b1\u03c3\u03ba\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 <strong>\u03bc\u03b5 \u03c4\u03bf \u03c0\u03ad\u03bb\u03bc\u03b1 \u03c3\u03c4\u03bf \u03c0\u03b1\u03b3\u03ba\u03ac\u03ba\u03b9, <\/strong>\u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1<strong> 90 \u00b0<\/strong>,\u03ba\u03b1\u03b9 <strong>&nbsp;\u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9<\/strong> \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7. \u039f\u03b9 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b3\u03af\u03bd\u03bf\u03c5\u03bd <strong>\u03bf\u03c0\u03bf\u03c5\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5, <\/strong>\u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b5\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 <strong>\u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 <\/strong>&nbsp;\u03ae \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b1\u03bb\u03bb\u03b1\u03b3\u03ae <strong>\u03c4\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd.<\/strong> \u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03b1\u03c0\u03bf\u03bb\u03b1\u03cd\u03c3\u03b5\u03c4\u03b5, \u03b5\u03bd\u03ce \u03b5\u03be\u03c5\u03c0\u03b7\u03c1\u03b5\u03c4\u03bf\u03cd\u03bd \u03c4\u03bf\u03bd \u03c3\u03ba\u03bf\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2.&nbsp;<span style=\"color: #ff6600;\">[14] [18]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\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\/2020\/05\/v_pady__-1124x750.jpg\" alt=\"\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2\" class=\"wp-image-220006\" width=\"843\" height=\"563\" title=\"\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"8-squats\">8. Squats<\/h3>\n\n\n\n<p>\u03a4\u03b1<strong> squats<\/strong> \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bf\u03c3\u03ba\u03bf\u03c0\u03bf\u03cd\u03bd \u03c3\u03c4\u03b7\u03bd <strong>\u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9<\/strong> <strong>\u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/strong> \u0397 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c3\u03c5\u03bc\u03b2\u03bf\u03bb\u03ae \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b7 <strong>\u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b5\u03c5\u03c3\u03c4\u03ac\u03b8\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/strong> \u03a5\u03c0\u03bf\u03b8\u03ad\u03c4\u03c9 \u03cc\u03c4\u03b9 \u03cc\u03bb\u03bf\u03b9 \u03bc\u03ac\u03b8\u03b1\u03bc\u03b5 \u03c4\u03b1 squats \u03c3\u03c4\u03bf \u03b4\u03b7\u03bc\u03bf\u03c4\u03b9\u03ba\u03cc, \u03b1\u03bb\u03bb\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ac \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03c3\u03c4\u03b7\u03bd \u03c3\u03c9\u03c3\u03c4\u03ae \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03ae \u03c4\u03b7\u03c2. \u0388\u03c4\u03c3\u03b9, <strong>&nbsp;\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1,<\/strong> \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03c5\u03b3\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1. \u039f\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 &nbsp;\u03ad\u03c7\u03bf\u03c5\u03bd <strong>\u03c6\u03bf\u03c1\u03ac \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9<\/strong> &nbsp;\u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03b9\u03c3\u03b8\u03b1\u03bd\u03b8\u03b5\u03af\u03c4\u03b5 <strong>\u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03c4\u03cc\u03c0\u03b9\u03c3\u03b7 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2.<\/strong> \u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03bf\u03b9\u03c4\u03ac\u03be\u03b5\u03c4\u03b5 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 <strong>&nbsp;\u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c7\u03b1\u03bb\u03b1\u03c1\u03bf\u03cd\u03c2<\/strong> &nbsp;\u03ba\u03b1\u03c4\u03ac \u03c4\u03bf \u00ab\u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1\u00bb. \u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2<strong> \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b7,<\/strong> &nbsp;\u03b1\u03bb\u03bb\u03ac \u03b1\u03bd \u03c4\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03ad\u03c3\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2, \u03b5\u03bd\u03ce \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 squats, \u03b1\u03c5\u03c4\u03cc \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c3\u03b7\u03bc\u03ac\u03b4\u03b9 \u03cc\u03c4\u03b9 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bb\u03c5\u03b3\u03af\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2. <strong>\u03a4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1<\/strong> &nbsp;\u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9<strong> \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03ad\u03be\u03c9<\/strong> \u03cc\u03c4\u03b1\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 squats \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd. \u03a4\u03ad\u03bb\u03bf\u03c2, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2<strong> \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 <\/strong>\u03c3\u03c4\u03bf \u03ba\u03b1\u03c4\u03ad\u03b2\u03b1\u03c3\u03bc\u03b1, \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03ae\u03b4\u03ac\u03c4\u03b5 \u03b1\u03c0\u03bf \u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03ba\u03b1\u03c4\u03ac <strong>\u03c4\u03b7\u03bd<\/strong> <strong>\u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03c0\u03ac\u03bd\u03c9.<\/strong> \u03a4\u03b1 squats \u03b1\u03bd\u03ae\u03ba\u03bf\u03c5\u03bd \u03c3\u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c4\u03b1 \u03b3\u03bd\u03c9\u03c3\u03c4\u03ac <strong>sumo squats, <\/strong>\u03ba\u03b1\u03c4\u03ac \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2<strong> \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2<\/strong> &nbsp;\u03ba\u03b1\u03b9 \u03c4\u03b1 <strong>\u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2<\/strong> <strong>\u03b5\u03af\u03bd\u03b1\u03b9 \u03b3\u03c5\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9.<\/strong> <strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[13] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a0\u03b9\u03c3\u03c4\u03b5\u03cd\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03c3\u03b1\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03b4\u03ce\u03c3\u03b5\u03b9 \u03ad\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03b7 \u03b5\u03c0\u03b9\u03bb\u03ad\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b1\u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03af\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03b9\u03b4\u03b9\u03b1\u03b9\u03c4\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"\u03c0\u03ce\u03c2-\u03bd\u03b1-\u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5-\u03b3\u03b9\u03b1-\u03c4\u03b7\u03bd-\u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1-\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CF%80%CF%81%CE%BF%CE%B5%CF%84%CE%BF%CE%B9%CE%BC%CE%B1%CF%83%CF%84%CE%B5%CE%AF%CF%84%CE%B5_%CE%B3%CE%B9%CE%B1_%CF%84%CE%B7%CE%BD_%CF%85%CF%80%CE%B1%CE%AF%CE%B8%CF%81%CE%B9%CE%B1_%CE%AC%CF%83%CE%BA%CE%B7%CF%83%CE%B7\"><\/span>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03bd\u03cc\u03b7\u03bc\u03b1 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c6\u03ad\u03c1\u03b5\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c0\u03bb\u03ac\u03bd\u03bf \u03ba\u03b1\u03b9 \u03bc\u03af\u03b1 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1. \u0388\u03bd\u03b1 \u03c0\u03bb\u03ac\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd &nbsp;\u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03bf \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u039f \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03cc\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2. \u0398\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03b5\u03bd \u03c3\u03c5\u03bd\u03c4\u03bf\u03bc\u03af\u03b1 \u03bc\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b9\u03bd \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03bf \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03cc \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03c4\u03bf\u03bd \u03c3\u03c5\u03bd\u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03c9\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03cc\u03bd\u03c4\u03c9\u03bd, \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7&nbsp;<span style=\"color: #ff6600;\">[17]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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=\"579\" height=\"975\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image-13.png\" alt=\"\u039a\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03c2 \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2\" class=\"wp-image-219987\" title=\"\u039a\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03c2 \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13.png 579w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13-238x400.png 238w\" sizes=\"auto, (max-width: 579px) 100vw, 579px\" \/><\/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<ul class=\"wp-block-list\" id=\"block-e25507bc-b475-4987-be1b-bea7f0212408\"><li><strong>\u039a\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03c2 \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2<\/strong> &#8211; \u0395\u03ac\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c1\u03ba\u03bf \u03c0\u03bf\u03c5 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03ac\u03ba\u03c1\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03cc\u03bb\u03b7\u03c2, \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03ba\u03ae \u03b9\u03b4\u03ad\u03b1 \u03bd\u03b1 \u03c4\u03c3\u03b5\u03ba\u03ac\u03c1\u03b5\u03c4\u03b5 \u03b5\u03ac\u03bd \u03c4\u03b1 \u03c3\u03c7\u03ad\u03b4\u03b9\u03ac \u03c3\u03b1\u03c2 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c0\u03b1\u03c1\u03b5\u03bc\u03c0\u03bf\u03b4\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 <strong>\u03ba\u03b1\u03ba\u03ad\u03c2 \u03ba\u03b1\u03b9\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2.<\/strong> \u039c\u03b9\u03b1 \u03b7\u03bb\u03b9\u03cc\u03bb\u03bf\u03c5\u03c3\u03c4\u03b7 \u03bc\u03ad\u03c1\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03b5\u03bd \u03c3\u03b1\u03c2 \u03b5\u03b3\u03b3\u03c5\u03ac\u03c4\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03bf \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03b9 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03bb\u03af\u03b3\u03b1 \u03bb\u03b5\u03c0\u03c4\u03ac. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03bf\u03b9, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03bf \u03bd\u03b1 \u03b5\u03bb\u03ad\u03b3\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd <strong>\u03c0\u03c1\u03cc\u03b3\u03bd\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b9\u03c1\u03bf\u03cd<\/strong>. \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ba\u03b1\u03b9\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2, \u03b7 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03b1\u03c3\u03c4\u03b5\u03af \u03b1\u03c0\u03cc \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03bf\u03b9 <strong>\u03b9\u03c3\u03c7\u03c5\u03c1\u03bf\u03af \u03ac\u03bd\u03b5\u03bc\u03bf\u03b9, \u03c4\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03bf\u03bc\u03af\u03c7\u03bb\u03b7\u03c2 <\/strong>\u03ba\u03b1\u03b9 <strong>\u03c5\u03b3\u03c1\u03b1\u03c3\u03af\u03b1\u03c2.<\/strong><\/li><li><strong>\u039a\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c1\u03bf\u03cd\u03c7\u03b1 &#8211;<\/strong> \u0391\u03c6\u03bf\u03cd \u03b5\u03bb\u03ad\u03b3\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03b9\u03c1\u03cc, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c1\u03bf\u03cd\u03c7\u03b1. \u0395\u03ac\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 <strong>\u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2 \u03b2\u03c1\u03bf\u03c7\u03ae\u03c2, <\/strong>\u03b4\u03b5\u03bd \u03b8\u03b1 \u03b2\u03bb\u03ac\u03c8\u03b5\u03b9 \u03bd\u03b1 \u03c6\u03bf\u03c1\u03ad\u03c3\u03b5\u03c4\u03b5 <strong>\u03b1\u03b4\u03b9\u03ac\u03b2\u03c1\u03bf\u03c7\u03b1 \u03c1\u03bf\u03cd\u03c7\u03b1.<\/strong> \u039a\u03b1\u03c4\u03ac \u03c4\u03bf\u03bd <strong>\u03ba\u03c1\u03cd\u03bf \u03ba\u03b1\u03b9\u03c1\u03cc,<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cc \u03bd\u03b1 \u03c6\u03bf\u03c1\u03ad\u03c3\u03b5\u03c4\u03b5 <strong>\u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1<\/strong><strong> \u03c1\u03bf\u03cd\u03c7\u03b1, <\/strong>\u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ae \u03bd\u03b1 \u03b1\u03c6\u03b1\u03b9\u03c1\u03ad\u03c3\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b1\u03bd \u03b7 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1 \u03b1\u03bb\u03bb\u03ac\u03b6\u03b5\u03b9. \u039c\u03b5 \u03c4\u03b1 \u03b6\u03b5\u03c3\u03c4\u03ac \u03c1\u03bf\u03cd\u03c7\u03b1, \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c5\u03c8\u03b7\u03bb\u03ad\u03c2 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03b9\u03b4\u03c1\u03ce\u03c4\u03b1, \u03ad\u03c4\u03c3\u03b9 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03cc\u03c7\u03c1\u03c9\u03bc\u03b1 <strong>\u03c1\u03bf\u03cd\u03c7\u03b1<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c5\u03bb\u03b9\u03ba\u03ac \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bf\u03bc\u03b1\u03ba\u03c1\u03cd\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd <strong>\u03b9\u03b4\u03c1\u03ce\u03c4\u03b1<\/strong><strong> \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1.<\/strong><\/li><li><strong>\u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c3\u03af\u03b1<\/strong> &#8211; \u03b1\u03bd \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b2\u03c1\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c3\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03c3\u03b1\u03c2, \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd \u03c4\u03b7\u03bd \u03c0\u03b9\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7. <strong>\u0397 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c4\u03bf\u03c5 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2<\/strong> \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf <strong>\u03b5\u03af\u03b4\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong> \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03b9. \u03a0\u03ac\u03bd\u03c4\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03b3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03bc\u03ad\u03c1\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03bf <strong>\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd<\/strong> \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03b9. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03b3\u03b9\u03cc\u03b3\u03ba\u03b1, \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ac\u03c3\u03c4\u03bf\u03c7\u03bf \u03bd\u03b1 \u03c0\u03ac\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03b1\u03b9\u03b4\u03b9\u03ba\u03ae \u03c7\u03b1\u03c1\u03ac \u03bc\u03b1\u03b6\u03af \u03bc\u03b5 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac \u03c0\u03bf\u03c5 \u03c6\u03c9\u03bd\u03ac\u03b6\u03bf\u03c5\u03bd. \u0397 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae 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<strong>\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03b1\u03c3\u03c6\u03b1\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/strong>. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03be\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03bd\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 <strong>\u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2<\/strong> \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03cc\u03c0\u03c9\u03c2 \u03bf\u03b9 <strong>\u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03af<\/strong> \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b5\u03c0\u03b9\u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03b5\u03c2 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2. \u03a9\u03c2 \u03b5\u03ba 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\u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c0\u03bb\u03ac\u03bd\u03bf \u03c0\u03bf\u03c5 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf &nbsp;\u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 <strong>\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03bc\u03af\u03b1 \u03b5\u03c5\u03c7\u03ac\u03c1\u03b9\u03c3\u03c4\u03b7 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03bb\u03cd\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03ba\u03b1\u03c4\u03ac \u03c4\u03b9\u03c2 \u03b7\u03bb\u03b9\u03cc\u03bb\u03bf\u03c5\u03c3\u03c4\u03b5\u03c2 \u03bc\u03ad\u03c1\u03b5\u03c2. \u0388\u03c7\u03b5\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac \u03c0\u03bb\u03b5\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1, \u03ad\u03c4\u03c3\u03b9 \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2 \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03af\u03b1\u03c2 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03c3\u03b1\u03c2 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ac, \u03cc\u03c0\u03c9\u03c2 \u03bf \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c4\u03bf\u03c5 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03bf\u03c5. \u039c\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03b1\u03c0\u03bf\u03ba\u03c4\u03ac\u03c4\u03b5 \u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c4\u03bf\u03c5 \u03c4\u03cc\u03c0\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd. \u0389\u03c1\u03b8\u03b5 \u03b7 \u03ce\u03c1\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03ad\u03be\u03c9! \u0398\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bd\u03c9\u03c3\u03c4\u03bf\u03cd\u03c2 <strong>\u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 <\/strong><strong>tips<\/strong><strong> \u03c4\u03b7\u03c2 \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c1\u03c4\u03b9\u03c3\u03b7\u03c2;<\/strong> \u03a4\u03cc\u03c4\u03b5 \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03b1\u03c1\u03ac \u03bd\u03b1 <strong>\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03ba\u03bf\u03b9\u03bd\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\"><a href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u0391\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03c4\u03b5 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03b1\u03c1\u03cc \u03b1\u03ad\u03c1\u03b1.<\/p>\n","protected":false},"author":25,"featured_media":98423,"comment_status":"open","ping_status":"open","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":[6695,6407,7481,6263],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-230017","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-askiseis-gimnastikis","8":"tag-cardio-el","9":"tag-6407","10":"tag-7481","11":"tag-6263","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\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 - \u03b3\u03b9\u03b1\u03c4\u03af \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c1\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03b1\u03c1\u03cc \u03b1\u03ad\u03c1\u03b1 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u0391\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03c4\u03b5 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03b1\u03c1\u03cc \u03b1\u03ad\u03c1\u03b1.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/proponisi-se-eksoterikous-chorous\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 - \u03b3\u03b9\u03b1\u03c4\u03af \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c1\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03b1\u03c1\u03cc \u03b1\u03ad\u03c1\u03b1 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u0391\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03c4\u03b5 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03b1\u03c1\u03cc \u03b1\u03ad\u03c1\u03b1.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.gr\/blog\/proponisi-se-eksoterikous-chorous\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-08-04T10:39:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-29T08:16:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/mageblog\/ako-cvicit-vonku-blog-clanok_1_-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.gr\/blog\/proponisi-se-eksoterikous-chorous\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/proponisi-se-eksoterikous-chorous\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 &#8211; 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