{"id":238171,"date":"2021-04-05T13:31:09","date_gmt":"2021-04-05T11:31:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=238171"},"modified":"2022-03-03T11:36:00","modified_gmt":"2022-03-03T10:36:00","slug":"o-pio-simadikos-paragodas","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/o-pio-simadikos-paragodas\/","title":{"rendered":"\u03a0\u03bf\u03b9\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 o \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03cc\u03c4\u03b1\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2;"},"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\/o-pio-simadikos-paragodas\/#%CE%A3%CE%B5_%CF%84%CE%B9_%CF%83%CF%85%CE%BD%CE%AF%CF%83%CF%84%CE%B1%CF%84%CE%B1%CE%B9_%CE%B7_%CF%83%CF%85%CE%BD%CE%BF%CE%BB%CE%B9%CE%BA%CE%AE_%CE%B7%CE%BC%CE%B5%CF%81%CE%AE%CF%83%CE%B9%CE%B1_%CE%B5%CE%BD%CE%B5%CF%81%CE%B3%CE%B5%CE%B9%CE%B1%CE%BA%CE%AE_%CF%83%CE%B1%CF%82_%CE%B4%CE%B1%CF%80%CE%AC%CE%BD%CE%B7\" title=\"\u03a3\u03b5 \u03c4\u03b9 \u03c3\u03c5\u03bd\u03af\u03c3\u03c4\u03b1\u03c4\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7\">\u03a3\u03b5 \u03c4\u03b9 \u03c3\u03c5\u03bd\u03af\u03c3\u03c4\u03b1\u03c4\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7<\/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\/o-pio-simadikos-paragodas\/#%CE%93%CE%B9%CE%B1%CF%84%CE%AF_%CF%84%CE%BF_NEAT_%CE%BC%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%BD%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%BF_%CE%BA%CE%BB%CE%B5%CE%B9%CE%B4%CE%AF_%CE%B3%CE%B9%CE%B1_%CF%84%CE%B7%CE%BD_%CE%B1%CF%80%CF%8E%CE%BB%CE%B5%CE%B9%CE%B1_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82\" title=\"\u0393\u03b9\u03b1\u03c4\u03af \u03c4\u03bf NEAT \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03ba\u03bb\u03b5\u03b9\u03b4\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2;\">\u0393\u03b9\u03b1\u03c4\u03af \u03c4\u03bf NEAT \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03ba\u03bb\u03b5\u03b9\u03b4\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.gr\/blog\/o-pio-simadikos-paragodas\/#%CE%A4%CE%BF_%CF%85%CF%88%CE%B7%CE%BB%CF%8C%CF%84%CE%B5%CF%81%CE%BF_NEAT_%CE%BC%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%BD%CE%B1_%CE%BC%CE%B5%CE%B9%CF%8E%CF%83%CE%B5%CE%B9_%CF%84%CE%B7%CE%BD_%CF%80%CE%BF%CF%83%CF%8C%CF%84%CE%B7%CF%84%CE%B1_%CF%84%CE%BF%CF%85_%CE%BB%CE%AF%CF%80%CE%BF%CF%85%CF%82_%CE%BA%CE%B1%CE%B9_%CE%BD%CE%B1_%CE%B2%CE%B5%CE%BB%CF%84%CE%B9%CF%8E%CF%83%CE%B5%CE%B9_%CF%84%CE%B7%CE%BD_%CF%85%CE%B3%CE%B5%CE%AF%CE%B1_%CF%83%CE%B1%CF%82\" title=\"\u03a4\u03bf \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf NEAT \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c3\u03b1\u03c2\">\u03a4\u03bf \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf NEAT \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c3\u03b1\u03c2<\/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\/o-pio-simadikos-paragodas\/#%CE%A0%CF%8C%CF%83%CE%BF_%CE%BC%CE%B5%CE%B3%CE%AC%CE%BB%CE%BF_%CE%B8%CE%B5%CF%81%CE%BC%CE%B9%CE%B4%CE%B9%CE%BA%CF%8C_%CE%AD%CE%BB%CE%BB%CE%B5%CE%B9%CE%BC%CE%BC%CE%B1_%CE%BC%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%BD%CE%B1_%CF%80%CF%81%CE%BF%CE%BA%CF%8D%CF%88%CE%B5%CE%B9_%CE%BB%CF%8C%CE%B3%CF%89_NEAT\" title=\"\u03a0\u03cc\u03c3\u03bf \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03cc \u03ad\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c8\u03b5\u03b9 \u03bb\u03cc\u03b3\u03c9 NEAT;\">\u03a0\u03cc\u03c3\u03bf \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03cc \u03ad\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c8\u03b5\u03b9 \u03bb\u03cc\u03b3\u03c9 NEAT;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.gr\/blog\/o-pio-simadikos-paragodas\/#7_%CF%83%CF%85%CE%BC%CE%B2%CE%BF%CF%85%CE%BB%CE%AD%CF%82_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CF%80%CF%81%CE%BF%CF%89%CE%B8%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%B7%CE%BD_%CE%B1%CF%80%CF%8E%CE%BB%CE%B5%CE%B9%CE%B1_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82_%CE%BA%CE%B1%CE%B9_%CE%BD%CE%B1_%CE%BA%CE%B9%CE%BD%CE%B5%CE%AF%CF%83%CF%84%CE%B5_%CF%80%CE%B5%CF%81%CE%B9%CF%83%CF%83%CF%8C%CF%84%CE%B5%CF%81%CE%BF\" title=\"7 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c9\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03b9\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\">7 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c9\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03b9\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.gr\/blog\/o-pio-simadikos-paragodas\/#%CE%A0%CE%BF%CE%B9%CE%BF_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%BF_%CE%B4%CE%AF%CE%B4%CE%B1%CE%B3%CE%BC%CE%B1\" title=\"\u03a0\u03bf\u03b9\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03b4\u03af\u03b4\u03b1\u03b3\u03bc\u03b1;\">\u03a0\u03bf\u03b9\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03b4\u03af\u03b4\u03b1\u03b3\u03bc\u03b1;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0397 \u03b1\u03c1\u03c7\u03ae \u03c4\u03bf\u03c5 \u03bd\u03ad\u03bf\u03c5 \u03ad\u03c4\u03bf\u03c5\u03c2 \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bd\u03ad\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2. \u03a3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bf\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03b1\u03c0\u03bf\u03c7\u03c9\u03c1\u03b9\u03c3\u03bc\u03cc \u03b1\u03c0\u03cc \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03c0\u03b5\u03c1\u03b9\u03c4\u03c4\u03ac \u03ba\u03b9\u03bb\u03ac. \u0395\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c3\u03b5\u03af\u03c2 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b5\u03ba\u03b5\u03af\u03bd\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd<strong> \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03bf\u03c5\u03bd \u03ba\u03b9\u03bb\u03ac \u03b3\u03b9\u03b1 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac\u03c6\u03b5\u03c1\u03b1\u03bd<\/strong>, \u03bc\u03b5 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03b5\u03bb\u03b9\u03ba\u03ac \u03bd\u03b1 \u03c0\u03b1\u03af\u03c1\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b9\u03bb\u03ac \u03ba\u03ac\u03b8\u03b5 \u03c7\u03c1\u03cc\u03bd\u03bf; \u03a4\u03cc\u03c4\u03b5 \u03af\u03c3\u03c9\u03c2 \u03ae\u03c1\u03b8\u03b5 \u03b7 \u03ce\u03c1\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03b7 \u03b6\u03c9\u03ae \u03c3\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c3\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1. \u039a\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03ba\u03c0\u03bb\u03b1\u03b3\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03b9\u03ba\u03c1\u03ae \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 <strong>\u03b1\u03c1\u03c7\u03af\u03c3\u03bf\u03c5\u03bd \u03c4\u03b1 \u03ba\u03b9\u03bb\u03ac <\/strong>\u03c3\u03b9\u03b3\u03ac \u03c3\u03b9\u03b3\u03ac \u03bd\u03b1 \u03c7\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0388\u03c7\u03b5\u03c4\u03b5 \u03b1\u03ba\u03bf\u03cd\u03c3\u03b5\u03b9 \u03c0\u03bf\u03c4\u03ad \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b1\u03ba\u03c1\u03c9\u03bd\u03cd\u03bc\u03b9\u03bf <strong>NEAT (Non-Exercise Activity Thermogenesis, \u03b8\u03b5\u03c1\u03bc\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c0\u03c4\u03b5\u03b9 \u03b1\u03c0\u03cc \u03bc\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7)<\/strong>; \u0391\u03bd \u03cc\u03c7\u03b9, \u03b4\u03ce\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae. \u0391\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03ba\u03c1\u03cd\u03b2\u03b5\u03c4\u03b1\u03b9 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b1\u03ba\u03c1\u03c9\u03bd\u03cd\u03bc\u03b9\u03bf \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b5\u03bb\u03b9\u03ba\u03ac \u03bd\u03b1 <strong>\u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03bf \u03bc\u03c5\u03c3\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. <\/strong>\u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b8\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03b5\u03be\u03b7\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1\u03c4\u03af \u03bf \u03c6\u03af\u03bb\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c6\u03ac\u03b5\u03b9 \u03a4\u039f\u03a3\u039f \u03a0\u039f\u039b\u03a5 \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c0\u03ac\u03c1\u03b5\u03b9 \u03ba\u03b9\u03bb\u03ac, \u03b5\u03bd\u03ce \u03b5\u03c3\u03b5\u03af\u03c2, \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03ba\u03ad\u03c6\u03c4\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03ba\u03ac\u03b8\u03b5 \u03bc\u03c0\u03bf\u03c5\u03ba\u03b9\u03ac \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2.<\/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\"><span class=\"ez-toc-section\" id=\"%CE%A3%CE%B5_%CF%84%CE%B9_%CF%83%CF%85%CE%BD%CE%AF%CF%83%CF%84%CE%B1%CF%84%CE%B1%CE%B9_%CE%B7_%CF%83%CF%85%CE%BD%CE%BF%CE%BB%CE%B9%CE%BA%CE%AE_%CE%B7%CE%BC%CE%B5%CF%81%CE%AE%CF%83%CE%B9%CE%B1_%CE%B5%CE%BD%CE%B5%CF%81%CE%B3%CE%B5%CE%B9%CE%B1%CE%BA%CE%AE_%CF%83%CE%B1%CF%82_%CE%B4%CE%B1%CF%80%CE%AC%CE%BD%CE%B7\"><\/span>\u03a3\u03b5 \u03c4\u03b9 \u03c3\u03c5\u03bd\u03af\u03c3\u03c4\u03b1\u03c4\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"> <span class=\"JLqJ4b\" data-language-for-alternatives=\"en\">\u0397 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c3\u03ba\u03cc\u03c0\u03b9\u03bc\u03b1 \u03ae \u03b1\u03ba\u03bf\u03cd\u03c3\u03b9\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 <strong> \u03c4\u03b1\u03be\u03b9\u03bd\u03bf\u03bc\u03b7\u03b8\u03b5\u03af \u03c3\u03b5 4 \u03ba\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03af\u03b5\u03c2. <\/strong> \u039a\u03b1\u03b8\u03b5\u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b9\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03bc\u03b1\u03c2 \u03c3\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03b2\u03b1\u03b8\u03bc\u03cc. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03c0\u03bf\u03cd\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03bf <strong> BMR (\u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2) \u03ad\u03c7\u03b5\u03b9 \u03c4\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bc\u03b5\u03c1\u03af\u03b4\u03b9\u03bf \u03c3\u03c4\u03b9\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2. \u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c4\u03bf 60-75% \u03c4\u03c9\u03bd \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ce\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ce\u03bd \u03b4\u03b1\u03c0\u03b1\u03bd\u03ce\u03bd. <\/strong> \u03a0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c4\u03bf <strong>15% <\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 <strong> NEAT&nbsp;<\/strong> (\u03b8\u03b5\u03c1\u03bc\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c0\u03c4\u03b5\u03b9 \u03b1\u03c0\u03cc \u03bc\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7), <strong> 10%<\/strong> <strong>TEF <\/strong>(\u03b8\u03b5\u03c1\u03bc\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd) \u03ba\u03b1\u03b9 <strong> 5% EAT <\/strong> (\u03b8\u03b5\u03c1\u03bc\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7). \u039a\u03b1\u03b9 \u03c4\u03b9 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03bc\u03c5\u03c3\u03c4\u03b7\u03c1\u03b9\u03ce\u03b4\u03b5\u03b9\u03c2 \u03c3\u03c5\u03bd\u03c4\u03bf\u03bc\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b5\u03c2; <\/span> <\/span><span style=\"color: #ff6600\" class=\"tadv-color\"> [3] [8] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03bf\u03cd \u03c4\u03b7\u03c2 \u03c4\u03b9\u03bc\u03ae\u03c2 BMR \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf<\/span><\/span><a href=\"https:\/\/gymbeam.gr\/blog\/ipologismos-energeias-sistatikon\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03bc\u03c5\u03ce\u03bd;<\/span><\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">2. \u0398\u03b5\u03c1\u03bc\u03b9\u03ba\u03cc \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd &#8211; Thermic Effect of Food (TEF) <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">&#8211; \u03b1\u03c5\u03c4\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 <strong>\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03c4\u03b5\u03af \u03c4\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5.<\/strong> \u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03bd\u03b1 \u03bb\u03b7\u03c6\u03b8\u03b5\u03af \u03c5\u03c0\u03cc\u03c8\u03b7 \u03cc\u03c4\u03b9 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03cc \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03cc \u03ad\u03c7\u03b5\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03b8\u03b5\u03c1\u03bc\u03b9\u03ba\u03cc \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1. <strong>\u0397 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03bf \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03b8\u03b5\u03c1\u03bc\u03b9\u03ba\u03cc \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 20-30%.<\/strong> \u0391\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 100 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2, \u03bc\u03cc\u03bd\u03bf 70-80 kcal \u03b1\u03c0\u03bf\u03c1\u03c1\u03bf\u03c6\u03ce\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b1\u03c2, \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c4\u03cd\u03c0\u03bf \u03c4\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9. \u039f\u03b9 <strong>\u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c3\u03c4\u03b5\u03c1\u03bf\u03cd\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac. \u03a4\u03bf \u03b8\u03b5\u03c1\u03bc\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03ba\u03c5\u03bc\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd <strong>5-10% \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03bb\u03b9\u03c0\u03ce\u03bd \u03bc\u03b5\u03c4\u03b1\u03be\u03cd 0-3%<\/strong><\/span><\/span><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>3. \u0398\u03b5\u03c1\u03bc\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 &#8211; Exercise-related Activity Thermogenesis (EAT)<\/strong> &#8211; \u03b1\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03c4\u03c9\u03bd \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2. \u0391\u03c5\u03c4\u03cc \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5, \u03cc\u03c0\u03c9\u03c2 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 HIIT \u03ae \u03bf\u03c0\u03bf\u03b9\u03bf\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 cardio<\/span><\/span>. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>4. \u0398\u03b5\u03c1\u03bc\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c0\u03c4\u03b5\u03b9 \u03b1\u03c0\u03cc \u03bc\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 &#8211; Non-Exercise Activity Thermogenesis (NEAT)<\/strong> &#8211; \u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03c4\u03c9\u03bd \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u0394\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b9\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03bf\u03c4\u03cc, \u03c4\u03bf \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03cc \u03ba\u03bf\u03cd\u03bd\u03b7\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2, \u03c4\u03bf \u03c7\u03c4\u03ad\u03bd\u03b9\u03c3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03bc\u03b1\u03bb\u03bb\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2 \u03ba.\u03bf.\u03ba.<\/span><\/span>. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\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\/2021\/01\/DSC02006-1124x751.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2\" class=\"wp-image-207502\" width=\"843\" height=\"563\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%93%CE%B9%CE%B1%CF%84%CE%AF_%CF%84%CE%BF_NEAT_%CE%BC%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%BD%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%BF_%CE%BA%CE%BB%CE%B5%CE%B9%CE%B4%CE%AF_%CE%B3%CE%B9%CE%B1_%CF%84%CE%B7%CE%BD_%CE%B1%CF%80%CF%8E%CE%BB%CE%B5%CE%B9%CE%B1_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82\"><\/span>\u0393\u03b9\u03b1\u03c4\u03af \u03c4\u03bf NEAT \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03ba\u03bb\u03b5\u03b9\u03b4\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0391\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b9 \u03b1\u03bd \u03b4\u03b5\u03bd \u03c4\u03bf \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03b5\u03c4\u03b5, \u03bf\u03b9 <strong>\u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03b1\u03c3\u03c4\u03bf\u03cd\u03bd \u03c3\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03b1\u03b8\u03bc\u03cc \u03b1\u03c0\u03cc \u03bc\u03b9\u03ba\u03c1\u03ac \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1<\/strong> \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03b4\u03b5\u03bd \u03c0\u03c1\u03bf\u03c3\u03ad\u03c7\u03b5\u03c4\u03b5. \u0397 \u03af\u03b4\u03b9\u03b1 \u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03c0\u03b5\u03c1\u03bd\u03ac\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03c3\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b1\u03bd \u03c0\u03b5\u03c1\u03bd\u03ac\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9, \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03bf\u03af \u03ae \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9, \u03b5\u03be\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03bd\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac. \u0391\u03c2 \u03b4\u03bf\u03cd\u03bc\u03b5 \u03c4\u03bf \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03bc\u03b1\u03b8\u03b7\u03c4\u03ae 80 \u03ba\u03b9\u03bb\u03ce\u03bd (176 \u03bb\u03af\u03b2\u03c1\u03b5\u03c2) \u03c0\u03bf\u03c5 \u03be\u03bf\u03b4\u03b5\u03cd\u03b5\u03b9 6 \u03ce\u03c1\u03b5\u03c2 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2.<\/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\"><li>\u03a3\u03c4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03b5\u03bb\u03b5\u03c4\u03ac \u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03b2\u03ac\u03b6\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c3\u03c0\u03bf\u03c5\u03b4\u03ce\u03bd. <strong>\u039a\u03b1\u03af\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 624 kcal<\/strong> (\u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5 BMR) <strong>\u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03ae\u03c2 \u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03bf\u03c5.<\/strong><\/li><li>\u03a3\u03c4\u03bf \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03bf \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03b1\u03c0&#8217; \u03ad\u03be\u03c9 \u03b5\u03bd\u03ce \u03c7\u03c4\u03c5\u03c0\u03ac \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03ac \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03bf\u03c5. <strong>\u039f\u03b9 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03bf\u03c5\u03bd \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 864 kcal<\/strong> (\u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5 BMR) <strong>\u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03ae \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf.<\/strong><\/li><li>\u03a3\u03c4\u03bf \u03c4\u03c1\u03af\u03c4\u03bf \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03b9\u03bb\u03ac\u03b5\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ac \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ac \u03c3\u03c4\u03bf \u03b4\u03b9\u03b1\u03bc\u03ad\u03c1\u03b9\u03c3\u03bc\u03ac \u03c4\u03bf\u03c5, \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03bb\u03b1 \u03ae \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03ac\u03bb\u03bb\u03b7 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03b1 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c4\u03bf\u03bd \u03b2\u03bf\u03b7\u03b8\u03ac \u03bd\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b9\u03bb\u03ae\u03c3\u03b5\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b8\u03ad\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7\u03c3\u03b5. <strong>\u039a\u03b1\u03af\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 1056 kcal<\/strong> (\u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5 BMR)<strong> \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03ae\u03c2 \u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03bf\u03c5.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03ce\u03c4\u03b7 \u03bc\u03b1\u03c4\u03b9\u03ac, \u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae, \u03b1\u03bb\u03bb\u03ac \u03b1\u03bd \u03bb\u03ac\u03b2\u03bf\u03c5\u03bc\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03cc\u03c2 \u03bf \u03bc\u03b1\u03b8\u03b7\u03c4\u03ae\u03c2 \u03b8\u03b1 \u03bc\u03b5\u03bb\u03b5\u03c4\u03ae\u03c3\u03b5\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03be\u03b5\u03c4\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03bf\u03c5 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 3 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 (5 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03b8\u03b5\u03af\u03c3\u03b5\u03c2 6 \u03ce\u03c1\u03b5\u03c2), <strong>\u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03bf\u03c2 \u03ba\u03b1\u03af\u03b5\u03b9 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac 9360 kcal, \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c2 12960 kcal \u03ba\u03b1\u03b9 \u03cc\u03c1\u03b8\u03b9\u03bf\u03c2 15840 kcal.<\/strong> \u0397 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03cc\u03c1\u03b8\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03b7\u03c2 \u03b8\u03ad\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>6480 kcal.<\/strong> \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03b5\u03ac\u03bd \u03bf \u03bc\u03b1\u03b8\u03b7\u03c4\u03ae\u03c2 \u03bc\u03b1\u03c2 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03b9 \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03b5\u03bb\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c3\u03b5 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 1 \u03ba\u03b9\u03bb\u03cc \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03c3\u03b5 3 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c5\u03c4\u03cc \u03b9\u03c3\u03bf\u03b4\u03c5\u03bd\u03b1\u03bc\u03b5\u03af \u03bc\u03b5 <strong>7700 kcal.<\/strong> \u039a\u03ac\u03c4\u03b9 \u03c4\u03ad\u03c4\u03bf\u03b9\u03bf \u03b1\u03be\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03cc\u03c0\u03bf, \u03ad\u03c4\u03c3\u03b9 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03b1\u03bc\u03bf\u03b9\u03b2\u03ae \u03c4\u03b7\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b8\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b5\u03c5\u03c7\u03b1\u03c1\u03b9\u03c3\u03c4\u03b7\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2. \u038c\u03c4\u03b1\u03bd \u03bc\u03b9\u03bb\u03ac\u03c4\u03b5 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ac, \u03b8\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bb\u03b7\u03c6\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03b8\u03ad\u03bc\u03b1 \u03bc\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c0\u03cc \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b1\u03b9\u03c3\u03b8\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c4\u03bf \u03ba\u03b1\u03c4\u03b1\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b3\u03c1\u03b7\u03b3\u03bf\u03c1\u03cc\u03c4\u03b5\u03c1\u03b1, \u03b5\u03bd\u03ce \u03c7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03b1\u03c1\u03bf\u03c7\u03ae \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5 \u03b8\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c0\u03b9\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03bf \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\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\/2021\/01\/iStock-1239528377-1-1124x749.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1, \u03b5\u03ba\u03bc\u03b5\u03c4\u03b1\u03bb\u03bb\u03b5\u03c5\u03cc\u03bc\u03b5\u03bd\u03bf\u03b9 \u03c4\u03bf NEAT\" class=\"wp-image-207530\" width=\"843\" height=\"562\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1, \u03b5\u03ba\u03bc\u03b5\u03c4\u03b1\u03bb\u03bb\u03b5\u03c5\u03cc\u03bc\u03b5\u03bd\u03bf\u03b9 \u03c4\u03bf NEAT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%BF_%CF%85%CF%88%CE%B7%CE%BB%CF%8C%CF%84%CE%B5%CF%81%CE%BF_NEAT_%CE%BC%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%BD%CE%B1_%CE%BC%CE%B5%CE%B9%CF%8E%CF%83%CE%B5%CE%B9_%CF%84%CE%B7%CE%BD_%CF%80%CE%BF%CF%83%CF%8C%CF%84%CE%B7%CF%84%CE%B1_%CF%84%CE%BF%CF%85_%CE%BB%CE%AF%CF%80%CE%BF%CF%85%CF%82_%CE%BA%CE%B1%CE%B9_%CE%BD%CE%B1_%CE%B2%CE%B5%CE%BB%CF%84%CE%B9%CF%8E%CF%83%CE%B5%CE%B9_%CF%84%CE%B7%CE%BD_%CF%85%CE%B3%CE%B5%CE%AF%CE%B1_%CF%83%CE%B1%CF%82\"><\/span>\u03a4\u03bf \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf NEAT \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c3\u03b1\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\"> \u0391\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03ad\u03c2 \u03ba\u03b1\u03c4\u03ad\u03bb\u03b7\u03be\u03b1\u03bd \u03c3\u03b5 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03cc\u03c0\u03c9\u03c2 \u03b4\u03b5\u03af\u03be\u03b1\u03bc\u03b5 \u03c3\u03c4\u03bf \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03bc\u03b1\u03b8\u03b7\u03c4\u03ae. <\/span> <\/span> <span class=\"VIiyi\" lang=\"en\"> <span class=\"JLqJ4b ChMk0b\" data-language-to-translate-in=\"cs\" data-frasa-index=\"1\"> \u0397 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd <\/span> <\/span> <strong> <span class=\"VIiyi\" lang=\"en\"> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\"> \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03b8\u03b7\u03ba\u03b5 \u03bb\u03cc\u03b3\u03c9 \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03bf\u03cd\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7\u03c2 \u03bc\u03ad\u03c3\u03c9 NEAT <\/span><\/span> <\/strong> <span class=\" VIiyi \" lang=\" en \"> <span class=\" JLqJ4b ChMk0b \" data-language-to-translate-in=\"cs\" data-frasa-index=\"1\"> \u03ba\u03b1\u03c4\u03b1\u03b4\u03b5\u03af\u03c7\u03b8\u03b7\u03ba\u03b5, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03bc\u03b5 \u03b5\u03af\u03ba\u03bf\u03c3\u03b9 \u03b5\u03b8\u03b5\u03bb\u03bf\u03bd\u03c4\u03ad\u03c2 (10 \u03b1\u03b4\u03cd\u03bd\u03b1\u03c4\u03bf\u03b9 \u03ba\u03b1\u03b9 10 \u03c0\u03b1\u03c7\u03cd\u03c3\u03b1\u03c1\u03ba\u03bf\u03b9). <\/span><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk 0b \" data-language-for-alternatives=\" en \" data-language-to-translate-in=\" cs \" data-frasa-index=\" 2 \">\u0395\u03ba\u03c4\u03ad\u03b8\u03b7\u03ba\u03b1\u03bd \u03c3\u03b5 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03bf \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd, \u03ba\u03b1\u03b9 \u03b5\u03be\u03b5\u03c4\u03ac\u03c3\u03c4\u03b7\u03ba\u03b5 <\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-frasa-index=\" 2 \">\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03be\u03b9\u03bf\u03bb\u03cc\u03b3\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 NEAT. <\/span> <\/span><\/strong><span class=\" VIiyi \" lang=\" en \"><span class=\" JLqJ4b ChMk0b \" data-language-for-alternatives=\" en \" data-language-to-translate-in=\" cs \" data-frasa-index=\" 3 \">\u039f\u03b9 \u03b5\u03b8\u03b5\u03bb\u03bf\u03bd\u03c4\u03ad\u03c2 \u03b1\u03c3\u03c7\u03bf\u03bb\u03ae\u03b8\u03b7\u03ba\u03b1\u03bd \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03ba\u03b1\u03bd\u03bf\u03bd\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03bd. <\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-frasa-index=\"4\">\u03a4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ad\u03b4\u03b5\u03b9\u03be\u03b1\u03bd \u03cc\u03c4\u03b9 \u03c4\u03b1 \u03c0\u03b1\u03c7\u03cd\u03c3\u03b1\u03c1\u03ba\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03ba\u03ac\u03b8\u03bf\u03bd\u03c4\u03b1\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf, \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 2,5 \u03ce\u03c1\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9. <\/span> <\/span><\/strong><span class=\"VIiyi\" lang=\" en \"><span class=\" JLqJ4b ChMk0b \" data-frasa-index=\"5\">\u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bf\u03b9 \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c0\u03af\u03c3\u03c4\u03c9\u03c3\u03b1\u03bd \u03cc\u03c4\u03b9 \u03b5\u03ac\u03bd \u03c4\u03b1 \u03c0\u03b1\u03c7\u03cd\u03c3\u03b1\u03c1\u03ba\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03ad\u03ba\u03b1\u03bd\u03b1\u03bd \u03c4\u03b9\u03c2 \u03af\u03b4\u03b9\u03b5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u039d\u0395\u0391\u03a4 \u03bc\u03b5 \u03c4\u03b1 \u03b1\u03b4\u03cd\u03bd\u03b1\u03c4\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03b5\u03ac\u03bd \u03b4\u03b5\u03bd \u03c0\u03b5\u03c1\u03bd\u03bf\u03cd\u03c3\u03b1\u03bd \u03c4\u03cc\u03c3\u03b7 \u03ce\u03c1\u03b1 \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9, <strong> \u03bf\u03b9 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b8\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03bd \u03ba\u03b1\u03c4\u03ac 350 kcal \u03b1\u03bd\u03ac \u03b7\u03bc\u03ad\u03c1\u03b1 <\/strong> <\/span> <\/span> <strong>. <\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\"> [6] [9] <\/span><\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"> <span class=\"JLqJ4b\" data-language-for-alternatives=\"en\"> \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03ad\u03bd\u03b1 <strong> \u03c0\u03b9\u03bf \u03bb\u03b5\u03c0\u03c4\u03cc \u03c3\u03ce\u03bc\u03b1 <\/strong> \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03bc\u03cc\u03bd\u03bf \u03cc\u03c6\u03b5\u03bb\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b1\u03c0\u03bf\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b5\u03ac\u03bd \u03b1\u03c3\u03c7\u03bf\u03bb\u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ac\u03bc\u03b5\u03c3\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u0394\u03b9\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1\u03bd \u03c0\u03b9\u03bf \u03b5\u03bd\u03b5\u03c1\u03b3\u03cc \u03c4\u03c1\u03cc\u03c0\u03bf \u03b6\u03c9\u03ae\u03c2, \u03b8\u03b1 <strong> \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7\u03c2 \u03c7\u03c1\u03cc\u03bd\u03b9\u03c9\u03bd \u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03c9\u03bd, \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7, \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ce\u03bd \u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03c9\u03bd, \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c0\u03af\u03b5\u03c3\u03b7\u03c2 \u03ba.\u03bb\u03c0. <\/strong> \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03ac\u03bd \u03ba\u03b1\u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03b8\u03ad\u03bd\u03b5\u03b9\u03b5\u03c2 \u03b4\u03b5\u03bd \u03c3\u03b1\u03c2 \u03b1\u03c0\u03b1\u03c3\u03c7\u03bf\u03bb\u03b5\u03af, \u03b7<strong> \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2&nbsp;\u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03ba\u03cd\u03c1\u03b9\u03bf \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03bf <\/strong> \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03af. <\/span> <\/span><span class=\"tadv-color\" style=\"color: #ff6600\"> [11\u201312]&nbsp;<\/span><\/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\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8C%CF%83%CE%BF_%CE%BC%CE%B5%CE%B3%CE%AC%CE%BB%CE%BF_%CE%B8%CE%B5%CF%81%CE%BC%CE%B9%CE%B4%CE%B9%CE%BA%CF%8C_%CE%AD%CE%BB%CE%BB%CE%B5%CE%B9%CE%BC%CE%BC%CE%B1_%CE%BC%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%BD%CE%B1_%CF%80%CF%81%CE%BF%CE%BA%CF%8D%CF%88%CE%B5%CE%B9_%CE%BB%CF%8C%CE%B3%CF%89_NEAT\"><\/span>\u03a0\u03cc\u03c3\u03bf \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03cc \u03ad\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c8\u03b5\u03b9 \u03bb\u03cc\u03b3\u03c9 NEAT;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"> <span class=\"JLqJ4b\" data-language-for-alternatives=\"en\"> \u03a0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b4\u03b5\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03ba\u03c0\u03bb\u03ae\u03be\u03c9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b1 \u03cc\u03c4\u03b9 \u03b7 \u03b7\u03bc\u03ad\u03c1\u03b1 \u03ad\u03c7\u03b5\u03b9 24 \u03ce\u03c1\u03b5\u03c2. \u0391\u03bd \u03c0\u03ac\u03c1\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03ad\u03bd\u03b1 \u03ac\u03c4\u03bf\u03bc\u03bf \u03b8\u03b1 \u03ba\u03bf\u03b9\u03bc\u03b7\u03b8\u03b5\u03af 8 \u03ce\u03c1\u03b5\u03c2. \u0391\u03c0\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5\u03bd 16 \u03ce\u03c1\u03b5\u03c2 \u03b1\u03ba\u03cc\u03bc\u03b7, \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b1\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2. \u0395\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03b5\u03bc\u03ac\u03c2 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03b8\u03b1 \u03c4\u03b9\u03c2 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9. <strong> \u0391\u03c2 \u03c1\u03af\u03be\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03c0\u03c1\u03bf\u03c3\u03b5\u03ba\u03c4\u03b9\u03ba\u03ae \u03bc\u03b1\u03c4\u03b9\u03ac \u03c3\u03c4\u03bf \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 2 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03ce\u03bd &#8211; \u03c4\u03b7\u03c2 Jane \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 Lucy. <\/strong> \u0397 Jane \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03c5\u03c3\u03b1\u03c1\u03b5\u03c3\u03c4\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03b8\u03b1 \u03ae\u03b8\u03b5\u03bb\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03ba\u03b9\u03bb\u03ac, \u03b1\u03bb\u03bb\u03ac \u03b4\u03c5\u03c3\u03c4\u03c5\u03c7\u03ce\u03c2 \u03b4\u03b5\u03bd \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c6\u03ad\u03c1\u03bd\u03b5\u03b9. \u0396\u03b7\u03bb\u03b5\u03cd\u03b5\u03b9 \u03b5\u03bd\u03b4\u03cc\u03bc\u03c5\u03c7\u03b1 \u03c4\u03b7 Lucy, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 <strong>\u03c6\u03ac\u03b5\u03b9 \u03cc, \u03c4\u03b9 \u03b8\u03ad\u03bb\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03b2\u03ac\u03b6\u03b5\u03b9 \u03ba\u03b1\u03b8\u03cc\u03bb\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c2. <\/strong> \u03a0\u03ce\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd; \u039b\u03bf\u03b9\u03c0\u03cc\u03bd, \u03b1\u03c2 \u03c5\u03c0\u03bf\u03b8\u03ad\u03c3\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b4\u03cd\u03bf <strong> \u03b6\u03c5\u03b3\u03af\u03b6\u03bf\u03c5\u03bd 65 \u03ba\u03b9\u03bb\u03ac (143 \u03bb\u03af\u03b2\u03c1\u03b5\u03c2) \u03ba\u03b1\u03b9 \u03c4\u03c1\u03ce\u03bd\u03b5 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc. <\/strong> \u03a3\u03b5 \u03c0\u03bf\u03b9\u03bf \u03b2\u03b1\u03b8\u03bc\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03b7 \u03bc\u03ad\u03c3\u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7 \u03c4\u03bf\u03c5\u03c2; <\/span> <\/span><\/p>\n\n\n\n<p><strong>\u0391\u03c2 \u03b4\u03bf\u03cd\u03bc\u03b5 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03bb\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03bf \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1:<\/strong><\/p>\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<p><strong>Jane<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><b>\u03cd\u03c0\u03bd\u03bf\u03c2 <\/b>(8 \u03ce\u03c1\u03b5\u03c2) \u2013 494 kcal<\/li><li><strong>\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac<\/strong>, \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03c0\u03c1\u03c9\u03b9\u03bd\u03bf\u03cd \u03ba\u03b1\u03b9 \u03b3\u03b5\u03c5\u03bc\u03ac\u03c4\u03c9\u03bd \u03b3\u03b9\u03b1 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1, \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd\u03c2 \u03ba\u03b1\u03b8\u03b1\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c4\u03bf\u03c5 \u03b4\u03b9\u03b1\u03bc\u03b5\u03c1\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 (1 \u03ce\u03c1\u03b1) &#8211; 143 kcal<\/li><li><strong>\u03b4\u03c1\u03cc\u03bc\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac<\/strong> (15 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, 30 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03b5 \u03c4\u03bf \u03bb\u03b5\u03c9\u03c6\u03bf\u03c1\u03b5\u03af\u03bf) &#8211; 83 kcal<\/li><li><strong>\u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03b3\u03c1\u03b1\u03c6\u03b5\u03af\u03bf\u03c5 \u03c3\u03b5 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03c4\u03ae<\/strong> (8 \u03ce\u03c1\u03b5\u03c2) &#8211; 780 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>\u03b4\u03c1\u03cc\u03bc\u03bf\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac<\/strong> (15 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, 30 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03b5 \u03c4\u03bf \u03bb\u03b5\u03c9\u03c6\u03bf\u03c1\u03b5\u03af\u03bf) &#8211; 83 kcal<\/span><\/span><\/li><li><strong>\u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03bc\u03b5 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1 8 \u03c7\u03bb\u03bc \/ \u03c9<\/strong>&nbsp;(40 \u03bb\u03b5\u03c0\u03c4\u03ac) &#8211; 360 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>\u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03b7 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c4\u03b7\u03bb\u03b5\u03cc\u03c1\u03b1\u03c3\u03b7 \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 (3 \u03ce\u03c1\u03b5\u03c2)<\/strong> &#8211; 195 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>\u03ac\u03bb\u03bb\u03b5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2<\/strong>, \u03cc\u03c0\u03c9\u03c2 \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc, \u03bc\u03c0\u03ac\u03bd\u03b9\u03bf \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b1\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bd \u03ba\u03cc\u03c0\u03bf (2 \u03ce\u03c1\u03b5\u03c2) &#8211; 286 kcal <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<p>\u039f\u03b9 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03c4\u03b7\u03c2 Jane, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd, \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bd \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>2424 kcal<\/strong> \u03b3\u03b9\u03b1 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Lucy<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><b>\u03cd\u03c0\u03bd\u03bf\u03c2 <\/b>(8 \u03ce\u03c1\u03b5\u03c2) \u2013 494 kcal<\/li><li><strong>\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac<\/strong>, \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03c0\u03c1\u03c9\u03b9\u03bd\u03bf\u03cd \u03ba\u03b1\u03b9 \u03b3\u03b5\u03c5\u03bc\u03ac\u03c4\u03c9\u03bd \u03b3\u03b9\u03b1 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1, \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd\u03c2 \u03ba\u03b1\u03b8\u03b1\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c4\u03bf\u03c5 \u03b4\u03b9\u03b1\u03bc\u03b5\u03c1\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 (1 \u03ce\u03c1\u03b1) &#8211; 143 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \u03b2\u03ac\u03b4\u03b9\u03c3\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac<\/strong>&nbsp;(45 min) &#8211; 244 kcal<\/span><\/span><\/li><li><strong>\u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac \u03c4\u03b7\u03c2<\/strong> &#8211; \u03ba\u03b1\u03b8\u03b1\u03c1\u03af\u03c3\u03c4\u03c1\u03b9\u03b1 (8 \u03ce\u03c1\u03b5\u03c2) &#8211; 2080 kcal<\/li><li><strong>\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1<\/strong> (45 \u03bb\u03b5\u03c0\u03c4\u03ac) &#8211; 244 kcal<\/li><li><strong>\u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03bc\u03b5 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1 8 \u03c7\u03bb\u03bc\/\u03c9<\/strong> (1 \u03ce\u03c1\u03b1) &#8211; 637 kcal<\/li><li><b>\u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac \u03c3\u03c4\u03bf\u03bd \u03ba\u03ae\u03c0\u03bf <\/b>(1.5 \u03ce\u03c1\u03b5\u03c2) \u2013 487 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>\u03ba\u03b1\u03b8\u03ac\u03c1\u03b9\u03c3\u03bc\u03b1 \u03b4\u03b9\u03b1\u03bc\u03b5\u03c1\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong> (1 \u03ce\u03c1\u03b1) &#8211; 214 kcal<\/span><\/span><\/li><li><strong>\u03ac\u03bb\u03bb\u03b5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2,<\/strong> \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc, \u03c4\u03bf \u03bd\u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03bc\u03b7 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 (1 \u03ce\u03c1\u03b1) &#8211; 143 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>\u03b4\u03b9\u03ac\u03b2\u03b1\u03c3\u03bc\u03b1 \u03b5\u03bd\u03ce \u03be\u03b1\u03c0\u03bb\u03ce\u03bd\u03b5\u03b9 \u03c3\u03c4\u03bf \u03ba\u03c1\u03b5\u03b2\u03ac\u03c4\u03b9<\/strong> (1 \u03ce\u03c1\u03b1) &#8211; 85 kcal <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<p>\u039f\u03b9 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03c4\u03b7\u03c2 Lucy, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd, \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bd \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>4277 kcal<\/strong> \u03b3\u03b9\u03b1 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1.<\/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\/2021\/01\/aktivni-1124x749.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03cc \u03ad\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf NEAT\" class=\"wp-image-207549\" width=\"843\" height=\"562\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03cc \u03ad\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf NEAT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">\u03a3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1, \u03c4\u03bf \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c4\u03b7\u03c2 Lucy \u03b5\u03af\u03bd\u03b1\u03b9 \u03bb\u03af\u03b3\u03bf \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc, \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9 \u03b1\u03c0\u03cc \u03b5\u03bc\u03ac\u03c2 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b4\u03b5\u03bd \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03c4\u03cc\u03c3\u03bf \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03af\u03bc\u03b1\u03c3\u03c4\u03b5 \u03c4\u03cc\u03c3\u03bf \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03af, \u03b1\u03bb\u03bb\u03ac \u03c4\u03b9 \u03b5\u03bd\u03bd\u03bf\u03bf\u03cd\u03bc\u03b5 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc; \u038c\u03c4\u03b1\u03bd \u03b7 jane \u03ba\u03b1\u03b9 \u03b7 Lucy \u03c3\u03c5\u03bd\u03b1\u03bd\u03c4\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1\u03bd \u03ba\u03b1\u03c6\u03ad \u03ba\u03b1\u03b9 \u03bc\u03b9\u03bb\u03bf\u03cd\u03bd \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03b6\u03c9\u03ae\u03c2 \u03c4\u03bf\u03c5\u03c2, <strong>\u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03af\u03b4\u03b9\u03b1<\/strong> &#8211; \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b4\u03cd\u03bf \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac, \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b4\u03cd\u03bf \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03bf \u03b4\u03b9\u03b1\u03bc\u03ad\u03c1\u03b9\u03c3\u03bc\u03b1, \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b4\u03cd\u03bf \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba. \u039c\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2, \u03b7 Jane \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03bd\u03c4\u03cd\u03c0\u03c9\u03c3\u03b7 \u03cc\u03c4\u03b9 \u03b7 Lucy \u03ad\u03c7\u03b5\u03b9 \u03b8\u03b1\u03c5\u03bc\u03b1\u03c4\u03bf\u03c5\u03c1\u03b3\u03ac \u03b3\u03bf\u03bd\u03af\u03b4\u03b9\u03b1 \u03c7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c6\u03ac\u03b5\u03b9 \u03cc, \u03c4\u03b9 \u03b8\u03ad\u03bb\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03b9 \u03b2\u03ac\u03c1\u03bf\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9. \u0391\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1 \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03cc\u03c4\u03b9 <strong>\u03b7 Lucy \u03ad\u03c7\u03b5\u03b9 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03bb\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 \u03b8\u03b5\u03c1\u03bc\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7\u03c2 \u03b1\u03c0\u03cc \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 (NEAT)<\/strong>. \u03a3\u03b5 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ad\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03b9\u03b4\u03b7\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd <strong>\u03c7\u03b5\u03b9\u03c1\u03c9\u03bd\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03b9\u03bd\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c4\u03bf\u03c5\u03c2<\/strong> \u03c3\u03c5\u03c7\u03bd\u03ac \u03ba\u03b1\u03af\u03bd\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03b1\u03c0\u03cc \u03b5\u03ba\u03b5\u03af\u03bd\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03b9\u03ba\u03cc \u03c4\u03c1\u03cc\u03c0\u03bf \u03b6\u03c9\u03ae\u03c2. \u0393\u03b9 &#8216;\u03b1\u03c5\u03c4\u03cc \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b9\u03bf \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03b1\u03c0\u03bb\u03ac \u03bd\u03b1 \u03c4\u03c1\u03ce\u03bd\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b2\u03ac\u03b6\u03bf\u03c5\u03bd \u03b2\u03ac\u03c1\u03bf\u03c2.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03b7 \u03bc\u03ad\u03c1\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03c3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03c4\u03b7\u03c2 Lucy. \u0391\u03ba\u03cc\u03bc\u03b1 \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03b6\u03c9\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03ac\u03b4\u03b9\u03ba\u03b7 \u03ba\u03b1\u03b9 \u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03ae <strong>\u03c3\u03c5\u03bd\u03b5\u03b9\u03b4\u03b7\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03ce\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03cc\u03c3\u03bf \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03b9 \u03cc\u03c3\u03bf \u03bd\u03bf\u03bc\u03af\u03b6\u03b1\u03c4\u03b5;<\/strong> \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 <strong>\u03bb\u03cc\u03b3\u03c9 \u03c4\u03c9\u03bd \u03c3\u03ba\u03cc\u03c0\u03b9\u03bc\u03c9\u03bd \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03bb\u03bf\u03cd\u03bd \u03c4\u03b1 \u03c5\u03c0\u03cc\u03bb\u03bf\u03b9\u03c0\u03b1.<\/strong> \u0391\u03c2 \u03c4\u03bf \u03c0\u03b1\u03c1\u03b1\u03b4\u03b5\u03c7\u03c4\u03bf\u03cd\u03bc\u03b5 &#8211; \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03bf\u03c4\u03ad \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ae\u03c3\u03b5\u03b9 \u03b1\u03bd\u03c4\u03af \u03bd\u03b1 \u03ba\u03b1\u03b8\u03b1\u03c1\u03af\u03c3\u03b5\u03c4\u03b5 \u03ae \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b2\u03cc\u03bb\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03bf\u03b9\u03ba\u03bf\u03b3\u03ad\u03bd\u03b5\u03b9\u03ac \u03c3\u03b1\u03c2, \u03bd\u03b1 \u03be\u03b1\u03c0\u03bb\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03bd\u03b1\u03c0\u03ad \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b1\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03bf \u03b1\u03c0\u03cc\u03b3\u03b5\u03c5\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03ad\u03bb\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03c5\u03bd\u03ac\u03bc\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae;<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03ac\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03bd\u03b1\u03b3\u03bd\u03c9\u03c1\u03af\u03c3\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 <strong>\u03c0\u03b5\u03c1\u03b9\u03b8\u03ce\u03c1\u03b9\u03bf \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7\u03c2<\/strong> \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03c3\u03b1\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03c0\u03c1\u03ce\u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1<strong> \u03b3\u03af\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03b9\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1.<\/strong> \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 <strong>7 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03bc\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5.<\/strong><\/p>\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=\"8350,3738,31295,1731,30209,29120,28936,37054\" ><\/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\"><span class=\"ez-toc-section\" id=\"7_%CF%83%CF%85%CE%BC%CE%B2%CE%BF%CF%85%CE%BB%CE%AD%CF%82_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CF%80%CF%81%CE%BF%CF%89%CE%B8%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%B7%CE%BD_%CE%B1%CF%80%CF%8E%CE%BB%CE%B5%CE%B9%CE%B1_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82_%CE%BA%CE%B1%CE%B9_%CE%BD%CE%B1_%CE%BA%CE%B9%CE%BD%CE%B5%CE%AF%CF%83%CF%84%CE%B5_%CF%80%CE%B5%CF%81%CE%B9%CF%83%CF%83%CF%8C%CF%84%CE%B5%CF%81%CE%BF\"><\/span>7 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c9\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03b9\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. \u03a0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"> <span class=\"JLqJ4b\" data-language-for-alternatives=\"en\"> \u03a0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03b8\u03bf\u03cd\u03bc\u03b5 \u03bb\u03b5\u03c0\u03c4\u03bf\u03bc\u03b5\u03c1\u03ce\u03c2 \u03c3\u03c4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 <\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-to-translate-in=\"cs\" data-frasa-index=\"0\">\u03c4\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03b9\u03bf \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03bc\u03ac\u03c2. <\/span><\/span> <\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-frasa-index=\"0\"> \u038a\u03c3\u03c9\u03c2 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03ba\u03bf\u03cd\u03c3\u03b5\u03b9 \u03cc\u03c4\u03b9 <\/span> <\/span> <strong> <span class=\"VIiyi\" lang=\"en\"> <span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-frasa-index=\"0\"> \u03cc\u03bb\u03bf\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd 10.000 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1. <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-frasa-index=\" 0 \">\u0395\u03ac\u03bd \u03b4\u03b5\u03bd \u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b7 \u03bc\u03cc\u03bd\u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5, \u03c4\u03cc\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc <\/span><\/span><span class=\" VIiyi \" lang=\" en \"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-in=\"cs\" data-frasa-index=\"0\">\u03bf \u03bc\u03b1\u03b3\u03b9\u03ba\u03cc\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2. \u039c\u03b9\u03b1 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03cc\u03c4\u03b9 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03bb\u03b7\u03b8\u03c5\u03c3\u03bc\u03bf\u03cd <\/span><\/span><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-in=\"cs\" data-frasa-index=\"0\">\u03bc\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf 2000-200 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1. <\/span> <\/span> <span class=\" VIiyi \" lang=\" en \"> <span class=\" JLqJ4b \" data-language-for-alternatives=\" en \" data-language-to-translate-in=\" cs \" data-frasa-index=\" 0 \"> \u0391\u03c5\u03c4\u03ac \u03c4\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 <strong>\u03b1\u03c5\u03be\u03ae\u03c3\u03bf\u03c5\u03bd<\/strong><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-frasa-index=\"0\">&nbsp;\u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc.<\/span><\/span><\/strong> <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-frasa-index=\"0\">\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03ac\u03bd \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03c4\u03b5 \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03b9 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03b3\u03b9\u03b1 \u03ba\u03bf\u03bb\u03cd\u03bc\u03c0\u03b9 \u03ae \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bf\u03c0\u03bf\u03b9\u03b1\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1, <\/span> <\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\">\u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03bd\u03b1 \u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03b1\u03c5\u03c3\u03c4\u03b7\u03c1\u03ac \u03c4\u03b1 10.000 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1<\/span><\/span>. <\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\"> [13] <\/span><\/span><\/p>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"5\">\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ad\u03c7\u03b5\u03b9 <strong>\u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03bf\u03c6\u03ad\u03bb\u03b7<\/strong>. \u038c\u03c4\u03b1\u03bd \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ac\u03c4\u03b5, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b9\u03c3\u03bf\u03cd\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2. \u039f \u03b2\u03b1\u03b8\u03bc\u03cc\u03c2 \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03bf\u03c7\u03ae\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ba\u03bb\u03af\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b5\u03b4\u03ac\u03c6\u03bf\u03c5\u03c2. \u03a4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03b8\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7, \u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae \u03c0\u03af\u03b5\u03c3\u03b7. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03c5\u03c4\u03cc\u03c2 \u03bf \u03c4\u03cd\u03c0\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 <strong>\u03b8\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03c8\u03c5\u03c7\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1.<\/strong> \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03b7 \u03c6\u03c1\u03ac\u03c3\u03b7 &#8220;\u03b8\u03b1 \u03c0\u03ac\u03c9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1&#8221;, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c9\u03c6\u03ad\u03bb\u03b9\u03bc\u03b7 \u03b1\u03c0\u03cc \u03cc\u03c3\u03bf \u03bd\u03bf\u03bc\u03af\u03b6\u03b5\u03c4\u03b5.<\/span><\/span> <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\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=\"912\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-5-912x1124.png\" alt=\"\u03a7\u03ac\u03c3\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2\" class=\"wp-image-207564\" title=\"\u03a7\u03ac\u03c3\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5-912x1124.png 912w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5-325x400.png 325w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5.png 1059w\" sizes=\"auto, (max-width: 912px) 100vw, 912px\" \/><\/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:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc\u03c4\u03b7\u03c4\u03ac \u03c3\u03b1\u03c2;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u03a0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd \u03ad\u03bd\u03b1 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7\u03bd \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03c3\u03b1\u03c2.<\/strong><\/li><li><strong>\u0391\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03c3\u03b1\u03bd\u03c3\u03ad\u03c1 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03ba\u03c5\u03bb\u03b9\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03c3\u03ba\u03ac\u03bb\u03b5\u03c2.<\/strong><\/li><li><strong>\u039a\u03ac\u03bd\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b9\u03ba\u03c1\u03ae \u03b2\u03cc\u03bb\u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2. \u039a\u03ac\u03b8\u03b5 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03bb\u03b5\u03c0\u03c4\u03cc \u03bc\u03b5\u03c4\u03c1\u03ac\u03b5\u03b9.<\/strong><\/li><li><strong>\u03a0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03c8\u03ce\u03bd\u03b9\u03b1, \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03ae \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b1\u03bd\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2.<\/strong><\/li><li><strong>\u0391\u03bd\u03c4\u03af \u03bd\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03b1\u03c6\u03ad, \u03c0\u03ac\u03c1\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03c6\u03ad \u03c3\u03b1\u03c2 \u03bc\u03b1\u03b6\u03af \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b2\u03cc\u03bb\u03c4\u03b1 \u03bc\u03b5 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2.<\/strong><\/li><li><strong>\u03a0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b1\u03bd \u03b1\u03ba\u03bf\u03cd\u03c4\u03b5 podcasts \u03ae \u03cc\u03c4\u03b1\u03bd \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03c5\u03bd\u03ac\u03bd\u03c4\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf Zoom.<\/strong><\/li><li><strong>\u0391\u03bd\u03c4\u03af \u03bd\u03b1 \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bb\u03ad\u03c6\u03c9\u03bd\u03bf, \u03b5\u03ac\u03bd \u03c4\u03bf \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7, \u03b5\u03c0\u03b9\u03c3\u03ba\u03b5\u03c6\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c6\u03af\u03bb\u03bf \u03c3\u03b1\u03c2 \u03ae \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bc\u03b9\u03bb\u03ac\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c4\u03b7\u03bb\u03ad\u03c6\u03c9\u03bd\u03bf.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"> <span class=\"JLqJ4b\" data-language-for-alternatives=\"en\"> \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 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03c3\u03b1\u03c2. \u0395\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b5\u03c3\u03ac\u03c2 \u03b1\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03b1\u03c1\u03b1\u03ba\u03b9\u03bd\u03ae\u03c3\u03c9 \u03bb\u03af\u03b3\u03bf &#8211; \u03ad\u03bd\u03b1 \u03ac\u03c4\u03bf\u03bc\u03bf 80 \u03ba\u03b9\u03bb\u03ce\u03bd (176 \u03bb\u03af\u03b2\u03c1\u03b5\u03c2) \u03ba\u03b1\u03af\u03b5\u03b9 <\/span> <\/span> <strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-to-translate-in=\"cs\" data-frasa-index=\"0\"> 235 kcal \u03bc\u03b5 20 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf\u03c5 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03c3\u03ba\u03ac\u03bb\u03b5\u03c2, <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-to-translate-in=\"cs\" data-frasa-index=\"0\">\u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bb\u03b5\u03af\u03c0\u03b5\u03b9 \u03c3\u03ba\u03b1\u03bb\u03bf\u03c0\u03ac\u03c4\u03b9\u03b1<\/span><\/span><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\">, \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c0\u03b5\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc\u03c4\u03b7\u03c4\u03ac \u03c3\u03b1\u03c2. \u0395\u03ac\u03bd \u03b4\u03b5\u03bd \u03bb\u03ac\u03b2\u03bf\u03c5\u03bc\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2, <\/span> <\/span> <strong> <span class=\"VIiyi\" lang=\"en\"> <span class=\"JLqJ4b\" data-language-to-translate-in=\"cs\" data-frasa-index=\"0\"> \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c4\u03bf\u03bc\u03bf \u03b8\u03b1 \u03ad\u03ba\u03b1\u03b9\u03b3\u03b5 85775 kcal \u03b5\u03c4\u03b7\u03c3\u03af\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b1 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac 20 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7\u03c2 \u03b1\u03bd\u03ac\u03b2\u03b1\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03ba\u03ac\u03bb\u03b1\u03c2. <\/span><\/span> <\/strong> <span class=\"VIiyi\" lang=\"en\"> <span class=\"JLqJ4b\" data-frasa-index=\"0\"> \u03a3\u03b7\u03bc\u03b5\u03af\u03c9\u03c3\u03b7 &#8211; \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03b9\u03c3\u03bf\u03b4\u03c5\u03bd\u03b1\u03bc\u03b5\u03af \u03bc\u03b5 <\/span> <\/span> <strong> <span class=\"VIiyi\" lang=\"en\"> <span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-in=\"cs\" data-frasa-index=\"0\"> \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 11 \u03ba\u03b9\u03bb\u03ac \u03bb\u03af\u03c0\u03bf\u03c5\u03c2<\/span><\/span>. <\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\"> [10] <\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. \u0392\u03bf\u03b7\u03b8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2<\/h3>\n\n\n\n<p>\u03a3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03bd \u03c3\u03c4\u03bf\u03bd \u03ba\u03cd\u03ba\u03bb\u03bf \u03c3\u03b1\u03c2 <strong>\u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c7\u03b1\u03c1\u03b5\u03af \u03bd\u03b1 \u03c4\u03bf\u03bd \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5.<\/strong> \u03a9\u03c2 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1, \u03c4\u03cc\u03c3\u03bf \u03c4\u03bf \u03ac\u03c4\u03bf\u03bc\u03bf \u03c0\u03bf\u03c5 \u03b2\u03bf\u03b7\u03b8\u03ac\u03c4\u03b5 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b5\u03c3\u03b5\u03af\u03c2, \u03b8\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03b9\u03ba\u03b1\u03bd\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03bc\u03ac\u03bb\u03b9\u03c3\u03c4\u03b1 \u03b5\u03b9\u03c2 \u03b4\u03b9\u03c0\u03bb\u03bf\u03cd\u03bd. \u0398\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 <strong>\u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b9\u03b5\u03c5\u03ba\u03bf\u03bb\u03cd\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03b9\u03c3\u03b8\u03b1\u03bd\u03b8\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03bb\u03ac \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2<\/strong> \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b1\u03c4\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03bd. \u039a\u03b1\u03b9 \u03c0\u03ac\u03bb\u03b9, \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03c4\u03c1\u03cc\u03c0\u03bf\u03b9 \u03bd\u03b1 \u03b5\u03bc\u03c0\u03bb\u03b1\u03ba\u03b5\u03af\u03c4\u03b5:<\/p>\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=\"1087\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1087x1124.jpg\" alt=\"\u03a7\u03ac\u03c3\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\" class=\"wp-image-207585\" title=\"\u03a7\u03ac\u03c3\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1087x1124.jpg 1087w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-387x400.jpg 387w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1486x1536.jpg 1486w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss.jpg 1800w\" sizes=\"auto, (max-width: 1087px) 100vw, 1087px\" \/><\/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:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u03a6\u03c5\u03bb\u03ac\u03be\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c5.<\/strong> \u03a4\u03b1 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03b1\u03c1\u03bf\u03cd\u03bc\u03b5\u03bd\u03b1 \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b1\u03bb\u03bb\u03b1\u03b3\u03ae, \u03bf\u03b9 \u03b3\u03bf\u03bd\u03b5\u03af\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b8\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03bf\u03cd\u03bd \u03ba\u03b1\u03b9 \u03b5\u03c3\u03b5\u03af\u03c2 \u03b8\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03ad\u03c1\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03b5\u03bd\u03b5\u03c1\u03b3\u03cc \u03c4\u03c1\u03cc\u03c0\u03bf &#8211; \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b1 \u03bb\u03cc\u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf\u03b9 \u03b8\u03b1 \u03b2\u03b3\u03b5\u03af\u03c4\u03b5 \u03ba\u03b5\u03c1\u03b4\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9.<\/li><li><strong>\u0392\u03b3\u03ac\u03bb\u03c4\u03b5 \u03b2\u03cc\u03bb\u03c4\u03b1 \u03c4\u03bf\u03bd \u03c3\u03ba\u03cd\u03bb\u03bf.<\/strong> \u03a3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03c0\u03bb\u03ad\u03bf\u03bd \u03bd\u03b1 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ac\u03b5\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c0\u03bf\u03bb\u03cd, \u03cc\u03bc\u03c9\u03c2 \u03c4\u03bf \u03ba\u03b1\u03c4\u03bf\u03b9\u03ba\u03af\u03b4\u03b9\u03bf \u03b6\u03ce\u03bf \u03c4\u03bf\u03c5 \u03b8\u03b1 \u03ae\u03b8\u03b5\u03bb\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ae. \u039a\u03ac\u03bd\u03c4\u03b5 \u03c4\u03bf \u03bd\u03b1 \u03c3\u03c5\u03bc\u03b2\u03b5\u03af.<\/li><li><strong>\u03a0\u03c1\u03bf\u03c3\u03c6\u03b5\u03c1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03ac\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c8\u03ce\u03bd\u03b9\u03b1.<\/strong> \u0391\u03c5\u03c4\u03ae \u03b7 \u03c0\u03c1\u03c9\u03c4\u03bf\u03b2\u03bf\u03c5\u03bb\u03af\u03b1 \u03b8\u03b1 \u03b5\u03ba\u03c4\u03b9\u03bc\u03b7\u03b8\u03b5\u03af \u03c4\u03cc\u03c3\u03bf \u03b1\u03c0\u03cc \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03b3\u03b5\u03b9\u03c4\u03bf\u03bd\u03b9\u03ac\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03c0\u03bb\u03ad\u03bf\u03bd \u03bd\u03b1 \u03c0\u03ac\u03bd\u03b5 \u03bc\u03cc\u03bd\u03bf\u03b9 \u03c4\u03bf\u03c5\u03c2, \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03cc\u03c3\u03c9\u03c0\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bb\u03ac \u03b4\u03b5\u03bd \u03b8\u03ad\u03bb\u03bf\u03c5\u03bd \u03bd\u03b1 \u03c0\u03ac\u03bd\u03b5 \u03ae \u03b4\u03b5\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf.<\/li><li><strong>\u0392\u03bf\u03b7\u03b8\u03ae\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b1\u03bd\u03b1\u03ba\u03b1\u03c4\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae.<\/strong> \u039a\u03ac\u03b8\u03b5 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03c7\u03ad\u03c1\u03b9 \u03b5\u03ba\u03c4\u03b9\u03bc\u03ac\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b5\u03af\u03b4\u03bf\u03c2 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac\u03c2. \u039a\u03b1\u03b9 \u03b5\u03af\u03bc\u03b1\u03b9 \u03b2\u03ad\u03b2\u03b1\u03b9\u03bf\u03c2 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03be\u03cd\u03c3\u03b9\u03bc\u03bf \u03ae \u03c4\u03bf \u03b2\u03ac\u03c8\u03b9\u03bc\u03bf \u03b5\u03bd\u03cc\u03c2 \u03c4\u03bf\u03af\u03c7\u03bf\u03c5, \u03b7 \u03b1\u03c6\u03b1\u03af\u03c1\u03b5\u03c3\u03b7 \u03c0\u03b1\u03bb\u03b1\u03b9\u03ce\u03bd \u03b5\u03c0\u03af\u03c0\u03bb\u03c9\u03bd \u03ae \u03b7 \u03c3\u03c5\u03bd\u03b1\u03c1\u03bc\u03bf\u03bb\u03cc\u03b3\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9\u03bd\u03bf\u03cd\u03c1\u03b3\u03b9\u03c9\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5.<\/li><li><strong>\u0392\u03bf\u03b7\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ad\u03c2 \u03ae \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b5\u03c2 \u03c3\u03c4\u03bf\u03bd \u03ba\u03ae\u03c0\u03bf.<\/strong><\/li><li><strong>\u03a6\u03c4\u03c5\u03b1\u03c1\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c7\u03b9\u03cc\u03bd\u03b9 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03bf\u03b4\u03cc.<\/strong><\/li><\/ul>\n\n\n\n<p>\u0393\u03bd\u03c9\u03c1\u03af\u03b6\u03b1\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03ad\u03bd\u03b1 \u03ac\u03c4\u03bf\u03bc\u03bf 80 \u03ba\u03b9\u03bb\u03ce\u03bd (176 \u03bb\u03af\u03b2\u03c1\u03b5\u03c2) \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 <strong>\u03ba\u03ac\u03c8\u03b5\u03b9 \u03ad\u03c9\u03c2 600 kcal \u03b1\u03bd\u03ac \u03ce\u03c1\u03b1 \u03ad\u03bd\u03c4\u03bf\u03bd\u03bf\u03c5 \u03c6\u03c4\u03c5\u03b1\u03c1\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c7\u03b9\u03bf\u03bd\u03b9\u03bf\u03cd;<\/strong> \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b5\u03b8\u03b5\u03bb\u03bf\u03bd\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac \u03b4\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c9\u03c2 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ad\u03c2 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ae\u03c2 \u03b1\u03c0\u03b1\u03c3\u03c7\u03cc\u03bb\u03b7\u03c3\u03b7\u03c2, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b5\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b2\u03b3\u03ac\u03bb\u03b5\u03c4\u03b5 \u03c7\u03c1\u03ae\u03bc\u03b1\u03c4\u03b1. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. \u039c\u03b7\u03bd \u03c7\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2<\/h3>\n\n\n\n<p>\u0388\u03c7\u03b5\u03c4\u03b5 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03c6\u03c4\u03ac\u03bd\u03bf\u03c5\u03bd \u03c0\u03bf\u03c4\u03ad \u03c3\u03c4\u03b7\u03bd \u03ce\u03c1\u03b1 \u03c4\u03bf\u03c5\u03c2, \u03bf\u03c0\u03cc\u03c4\u03b5 <strong>\u03be\u03bf\u03b4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03b4\u03b5\u03ba\u03ac\u03b4\u03b5\u03c2 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b1\u03c0\u03bb\u03ac \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf\u03bd\u03c4\u03ac\u03c2 \u03c4\u03bf\u03c5\u03c2;<\/strong> \u0395\u03c0\u03b1\u03bd\u03b5\u03be\u03b5\u03c4\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03ae \u03c3\u03b1\u03c2. \u0391\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03af\u03ba\u03bf\u03c3\u03b9 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b3\u03cd\u03c1\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03c4\u03cc\u03c0\u03bf \u03c3\u03c5\u03bd\u03ac\u03bd\u03c4\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c4\u03c1\u03ac\u03b5\u03b9. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03cc\u03c4\u03b1\u03bd \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03bb\u03b5\u03c9\u03c6\u03bf\u03c1\u03b5\u03af\u03bf \u03ae \u03c4\u03bf \u03c4\u03c1\u03ad\u03bd\u03bf \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03b9\u03c3\u03c4\u03b5\u03af \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1. \u0391\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b9 \u03b1\u03bd \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03ad\u03c1\u03b8\u03b5\u03b9 \u03c3\u03b5 \u03bb\u03af\u03b3\u03b1 \u03bb\u03b5\u03c0\u03c4\u03ac, \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03b1\u03b3\u03ba\u03ac\u03ba\u03b9 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03bf\u03b9\u03c4\u03ac\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03bd\u03cc. <strong>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03b3\u03cd\u03c1\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bb\u03b5\u03c9\u03c6\u03bf\u03c1\u03b5\u03af\u03bf\u03c5, \u03ae \u03bd\u03b1 \u03c0\u03ac\u03c4\u03b5 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7<\/strong> \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03c0\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b5\u03ba\u03b5\u03af \u03c3\u03c4\u03bf \u03cc\u03c7\u03b7\u03bc\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\">4. \u03a6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03b1\u03bc\u03ad\u03c1\u03b9\u03c3\u03bc\u03ac \u03c3\u03b1\u03c2<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">\u038c\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b9\u03c2 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ad\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c0\u03b9\u03c4\u03b9\u03bf\u03cd, \u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 <strong>\u03c7\u03c9\u03c1\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b4\u03cd\u03bf \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2<\/strong> &#8211; \u03bc\u03b5\u03c1\u03b9\u03ba\u03bf\u03af \u03c4\u03b9\u03c2 \u03b1\u03c0\u03bf\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c5\u03ba\u03b1\u03b9\u03c1\u03af\u03b1 \u03bd\u03b1 \u03b2\u03b3\u03ac\u03bb\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b7\u03bb\u03b5\u03ba\u03c4\u03c1\u03b9\u03ba\u03ae \u03c3\u03ba\u03bf\u03cd\u03c0\u03b1, \u03ac\u03bb\u03bb\u03bf\u03b9 \u03c4\u03b9\u03c2 <strong>\u03bc\u03b9\u03c3\u03bf\u03cd\u03bd<\/strong> \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03c5\u03c3\u03c4\u03b5\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03bf\u03c5\u03bd \u03cc\u03c3\u03bf \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf. \u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac, \u03ad\u03c9\u03c2 \u03cc\u03c4\u03bf\u03c5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 \u03ac\u03bb\u03bb\u03bf\u03c2 \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2. \u0391\u03bb\u03bb\u03ac \u03bc\u03b1\u03bd\u03c4\u03ad\u03c8\u03c4\u03b5 <strong>\u03c0\u03bf\u03b9\u03bf\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 NEAT;<\/strong> \u039d\u03b1\u03b9, \u03b5\u03ba\u03b5\u03af\u03bd\u03bf\u03b9 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03c6\u03bf\u03b2\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03b1\u03c3\u03c7\u03bf\u03bb\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03cc\u03b8\u03c5\u03bc\u03bf\u03b9 \u03bd\u03b1 \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03c3\u03bf\u03c5\u03bd \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ad\u03c2. \u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 70 \u03ba\u03b9\u03bb\u03ce\u03bd (154 \u03bb\u03af\u03b2\u03c1\u03b5\u03c2) \u03ba\u03b1\u03af\u03b5\u03b9 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>210 kcal (\u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5 BMR) \u03b1\u03bd\u03ac \u03ce\u03c1\u03b1<\/strong> \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2, \u03b1\u03bb\u03bb\u03ac \u03cc\u03c4\u03b1\u03bd \u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03ae \u03b7 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03be\u03bf\u03b4\u03b5\u03cd\u03b5\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 2 \u03ce\u03c1\u03b5\u03c2 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae <strong>2940 kcal \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03c0\u03bf\u03c5 \u03ba\u03c1\u03cd\u03b2\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03c3\u03b5 550 \u03b3\u03c1 \u03c3\u03bf\u03ba\u03bf\u03bb\u03ac\u03c4\u03b1\u03c2 \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2.<\/strong> \u039a\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b1\u03ba\u03bf\u03cd\u03b3\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b1\u03bd \u03ad\u03bd\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c0\u03bf\u03c3\u03cc, \u03ad\u03c4\u03c3\u03b9 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9; \u0395\u03ac\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b8\u03b1\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b5\u03c2 \u03c3\u03bf\u03ba\u03bf\u03bb\u03ac\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03c6\u03ad \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03c3\u03b5 \u03ad\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2. \u03a0\u03b1\u03c1\u03b1\u03bc\u03b5\u03c1\u03af\u03c3\u03c4\u03b5 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03c4\u03b7\u03bd \u03b7\u03bb\u03b5\u03ba\u03c4\u03c1\u03b9\u03ba\u03ae \u03c3\u03ba\u03bf\u03cd\u03c0\u03b1 \u03c1\u03bf\u03bc\u03c0\u03cc\u03c4, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03cc\u03bb\u03b7 \u03c3\u03b1\u03c2 \u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac, \u03b4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c3\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03bd \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9 \u03c0\u03bb\u03ad\u03bf\u03bd \u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03b1\u03b8\u03b1\u03c1\u03af\u03c3\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ad\u03c2.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039a\u03b1\u03b9 \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b1\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1, <strong>\u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2.<\/strong> \u039a\u03ac\u03bd\u03c4\u03b5 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5<strong> squats, push-ups \u03ae Burpees.<\/strong> \u0398\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bc\u03af\u03b1 \u03ce\u03c1\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u00ab\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b8\u03b1\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2\u00bb \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03b9\u03b4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b1\u03bd \u03c0\u03b1\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03bc\u03bf\u03c5\u03c3\u03b9\u03ba\u03ae \u03c3\u03c4\u03bf \u03c0\u03b1\u03c1\u03b1\u03c3\u03ba\u03ae\u03bd\u03b9\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03bb\u03b1\u03cd\u03c3\u03b5\u03c4\u03b5.<\/p>\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\/2021\/01\/iStock-1001385576-1124x750.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\" class=\"wp-image-207601\" width=\"843\" height=\"563\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. \u039a\u03ac\u03bd\u03c4\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b5\u03c2 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ad\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03ae\u03c0\u03bf\u03c5<\/h3>\n\n\n\n<p>\u039c\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b7\u03c0\u03bf\u03c5\u03c1\u03b9\u03ba\u03ae, \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b4\u03b5\u03bd \u03b5\u03bd\u03bd\u03bf\u03bf\u03cd\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c4\u03c1\u03b1\u03ba\u03c4\u03ad\u03c1, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b8\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 (\u03c0\u03b1\u03c1\u03cc\u03bb\u03bf \u03c0\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5 \u03c4\u03bf \u03c4\u03c1\u03b1\u03ba\u03c4\u03ad\u03c1 \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03b1\u03c0\u03cc \u03cc, \u03c4\u03b9 \u03b1\u03bd \u03be\u03b1\u03c0\u03bb\u03ce\u03bd\u03b1\u03c4\u03b5). \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 <strong>\u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2<\/strong> \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03ba\u03ae\u03c0\u03bf. \u03a4\u03af \u03b8\u03b1 \u03bb\u03ad\u03b3\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03ba\u03ac\u03c8\u03b5\u03c4\u03b5;<strong> \u03a3\u03b5 \u03c3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf \u03bd\u03b1 \u03bc\u03ad\u03bd\u03b1\u03c4\u03b5 \u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9, \u03bf\u03b9 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03ad\u03bd\u03c4\u03b5 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2.<\/strong> \u0388\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd (176 \u03bb\u03af\u03b2\u03c1\u03b5\u03c2) \u03ba\u03b1\u03af\u03b5\u03b9 400 kcal \u03b1\u03bd\u03ac \u03ce\u03c1\u03b1. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03bb\u03ac\u03b4\u03b5\u03bc\u03b1 \u03c4\u03c9\u03bd \u03b8\u03ac\u03bc\u03bd\u03c9\u03bd \u03ae \u03c4\u03c9\u03bd \u03b6\u03b9\u03b6\u03b1\u03bd\u03af\u03c9\u03bd, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 <strong>\u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c4\u03ad\u03c3\u03c3\u03b5\u03c1\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/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\">6. \u0391\u03c3\u03ba\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03bb\u03af\u03b3\u03bf \u03cc\u03c0\u03bf\u03c4\u03b5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5<\/h3>\n\n\n\n<p>\u03a0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c6\u03af\u03bb\u03b7 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b2\u03b3\u03b5\u03b9 \u03b5\u03c0\u03b9\u03c4\u03ad\u03bb\u03bf\u03c5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bc\u03c0\u03ac\u03bd\u03b9\u03bf \u03c4\u03bf \u03c0\u03c1\u03c9\u03af; <strong>\u0395\u03ba\u03bc\u03b5\u03c4\u03b1\u03bb\u03bb\u03b5\u03c5\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03c6\u03bf\u03c1\u03ac \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac squats \u03ba\u03b1\u03b9 push-ups.<\/strong> \u0391\u03c5\u03c4\u03cc \u03b8\u03b1 \u03b4\u03b9\u03b5\u03b3\u03b5\u03af\u03c1\u03b5\u03b9 \u03c4\u03bf \u03b1\u03af\u03bc\u03b1 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 <strong>\u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c4\u03b9\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2<\/strong>. \u0395\u03be\u03af\u03c3\u03bf\u03c5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b4\u03b9\u03b1\u03c6\u03b7\u03bc\u03b9\u03c3\u03c4\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c3\u03b1\u03c2 \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae\u03c2 \u03c4\u03b1\u03b9\u03bd\u03af\u03b1\u03c2 \u03ae \u03cc\u03c4\u03b1\u03bd \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03ac\u03c3\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b6\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac \u03c3\u03b1\u03c2. \u039f\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03b3\u03cd\u03c1\u03c9 \u03c3\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03bf\u03b9\u03c4\u03ac\u03b6\u03bf\u03c5\u03bd \u03c0\u03b1\u03c1\u03ac\u03be\u03b5\u03bd\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae, \u03b1\u03bb\u03bb\u03ac \u03cc\u03c4\u03b1\u03bd \u03b4\u03bf\u03c5\u03bd \u03c0\u03ce\u03c2 \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03bc\u03b9\u03ba\u03c1\u03ac \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd <strong>\u03b8\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2<\/strong>, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b9\u03bc\u03b7\u03b8\u03bf\u03cd\u03bd.<\/p>\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\/2021\/01\/doma-wor-1124x854.jpg\" alt=\"\u03a7\u03ac\u03c3\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03bc\u03b5 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9\" class=\"wp-image-207615\" width=\"843\" height=\"641\" title=\"\u03a7\u03ac\u03c3\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03bc\u03b5 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1124x854.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-400x304.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1536x1167.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03c4\u03b7 \u03bd\u03cd\u03c7\u03c4\u03b1<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">\u038c\u03c0\u03c9\u03c2 \u03b5\u03af\u03c0\u03b1\u03bc\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae \u03c4\u03bf\u03c5 \u03ac\u03c1\u03b8\u03c1\u03bf\u03c5, \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bd\u03b1 \u03be\u03b1\u03c0\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03ae \u03bd\u03b1 \u03ba\u03ac\u03b8\u03b5\u03c3\u03c4\u03b5, \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac <strong>\u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7.<\/strong> \u0395\u03ac\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf NEAT \u03c3\u03b1\u03c2, \u03b5\u03c0\u03b9\u03b4\u03b9\u03ce\u03ba\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03bd\u03ac\u03c4\u03b5 \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03c4\u03bf \u03ba\u03c1\u03b5\u03b2\u03ac\u03c4\u03b9 \u03c3\u03b1\u03c2 \u03bc\u03cc\u03bd\u03bf \u03cc\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c3\u03c4\u03bf\u03bd \u03c7\u03c1\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03ba\u03bf\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 (\u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 8-9 \u03ce\u03c1\u03b5\u03c2). \u0391\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03cc\u03c4\u03b1\u03bd <strong>\u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bb\u03b5\u03cc\u03c1\u03b1\u03c3\u03b7, \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b5\u03bd\u03ce \u03ba\u03ac\u03b8\u03b5\u03c3\u03c4\u03b5<\/strong> \u03ba\u03b1\u03b9 \u03b1\u03bd \u03b7 \u03c4\u03b7\u03bb\u03b5\u03cc\u03c1\u03b1\u03c3\u03ae \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c5\u03b6\u03af\u03bd\u03b1 \u03ae \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03b1\u03b9\u03bd\u03af\u03b1 \u03c3\u03c4\u03bf\u03bd \u03c6\u03bf\u03c1\u03b7\u03c4\u03cc \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03c4\u03ae \u03c3\u03b1\u03c2, <strong>\u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b5\u03bd\u03ce \u03b5\u03af\u03c3\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9<\/strong> \u03ba\u03b1\u03b9&nbsp; \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c7\u03c1\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03bc\u03ad\u03c1\u03b1. \u039f\u03bc\u03bf\u03af\u03c9\u03c2, \u03b1\u03bd \u03b4\u03b9\u03b1\u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03ae \u03bc\u03b5\u03bb\u03b5\u03c4\u03ac\u03c4\u03b5, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03bd\u03b1 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2. <\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03b8\u03b5\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b9\u03b1 <a href=\"https:\/\/gymbeam.gr\/fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u03bc\u03c0\u03ac\u03bb\u03b1<\/a><\/span><\/span>,<\/strong> \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2. \u039a\u03b1\u03b9 \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03b1\u03b8\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03cc\u03c4\u03b1\u03bd \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03bf\u03cd\u03bd, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc. \u0395\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b5\u03c3\u03ac\u03c2 \u03c3\u03b5 \u03c0\u03bf\u03b9\u03bf \u03b2\u03b1\u03b8\u03bc\u03cc \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03b6\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2. \u039c\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5, \u03af\u03c3\u03c9\u03c2 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c3\u03ba\u03ad\u03c6\u03c4\u03b5\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b1\u03bd \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03bb\u03b5\u03c9\u03c6\u03bf\u03c1\u03b5\u03af\u03bf<\/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\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%BF%CE%B9%CE%BF_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%BF_%CE%B4%CE%AF%CE%B4%CE%B1%CE%B3%CE%BC%CE%B1\"><\/span>\u03a0\u03bf\u03b9\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03b4\u03af\u03b4\u03b1\u03b3\u03bc\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03b1\u03c0\u03bb\u03ac \u03bd\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03b5\u03b9\u03bb\u03b9\u03ba\u03c1\u03b9\u03bd\u03b5\u03af\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2. \u0395\u03ac\u03bd \u03cc\u03bb\u03b7 \u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1\u03c2 \u03c3\u03c5\u03bd\u03bf\u03c8\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03bd\u03b1 \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03c4\u03c1\u03b5\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bb\u03ac\u03b8\u03bf\u03c2. \u03a4\u03bf <strong>NEAT<\/strong>, \u03c0\u03bf\u03c5 \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b1\u03c0\u03bb\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03c0\u03b9\u03bf <strong>\u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b5\u03c2 \u03bc\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7.<\/strong> \u03a6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c3\u03c7\u03bf\u03bb\u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 <strong>\u03b5\u03c3\u03c4\u03b9\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03cc\u03c3\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c7\u03c1\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03bf\u03bc\u03ad\u03bd\u03b5\u03b9.<\/strong> \u0397 \u03b7\u03bc\u03ad\u03c1\u03b1 \u03ad\u03c7\u03b5\u03b9 24 \u03ce\u03c1\u03b5\u03c2. \u0395\u03ac\u03bd \u03be\u03bf\u03b4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 8 \u03ce\u03c1\u03b5\u03c2 \u03c3\u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf \u03ba\u03b1\u03b9 8 \u03ce\u03c1\u03b5\u03c2 \u03c3\u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac, \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c0\u03cc \u03b5\u03c3\u03ac\u03c2 \u03c4\u03bf <strong>\u03c0\u03ce\u03c2 \u03b8\u03b1 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c5\u03c0\u03cc\u03bb\u03bf\u03b9\u03c0\u03b5\u03c2 8 \u03ce\u03c1\u03b5\u03c2.<\/strong> \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf, \u03be\u03bf\u03b4\u03b5\u03cd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9, \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03b8\u03b5\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03bb\u03b5\u03c9\u03c6\u03bf\u03c1\u03b5\u03af\u03bf, <strong>\u03b1\u03c3\u03c7\u03bf\u03bb\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03bc\u03b5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03b1\u03c1\u03b9\u03c3\u03bc\u03cc \u03c4\u03bf\u03c5 \u03c3\u03c0\u03b9\u03c4\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2 \u03ae \u03b2\u03bf\u03b7\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03bd \u03b3\u03cd\u03c1\u03c9 \u03c3\u03b1\u03c2.<\/strong> \u039f\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c4\u03b5\u03bb\u03b5\u03af\u03c9\u03c4\u03b5\u03c2. \u038c, \u03c4\u03b9 \u03ba\u03b9 \u03b1\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5, \u03b8\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5, \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b8\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03bf\u03c5\u03bd \u03b8\u03b5\u03c4\u03b9\u03ba\u03ac \u03c4\u03cc\u03c3\u03bf \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c3\u03b1\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd <strong>\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2.<\/strong><\/p>\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<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.gr\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.gr\/sintheti-lipodialites\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Fat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0395\u03ac\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bc\u03af\u03b1 \u03ce\u03c1\u03b1 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03ba\u03ac\u03c0\u03bf\u03b9\u03b5\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b2\u03c1\u03b5\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03c4\u03bf\u03bd \u03c3\u03c9\u03c3\u03c4\u03cc \u03c4\u03c1\u03cc\u03c0\u03bf. \u03a3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03be\u03b7\u03b3\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf NEAT \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u039c\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 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