{"id":314626,"date":"2021-11-30T14:50:43","date_gmt":"2021-11-30T13:50:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=314626"},"modified":"2025-01-14T17:01:09","modified_gmt":"2025-01-14T16:01:09","slug":"10-lathi-sto-gimnastirio","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/10-lathi-sto-gimnastirio\/","title":{"rendered":"\u03a4\u03b1 10 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03c5\u03c3\u03c4\u03b5\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b4\u03bf\u03c5\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.gr\/blog\/10-lathi-sto-gimnastirio\/#1_%CE%91%CF%80%CE%BF%CF%86%CE%B5%CF%8D%CE%B3%CE%B5%CF%84%CE%B5_%CF%84%CE%B1_%CE%BC%CE%B5%CE%B3%CE%AC%CE%BB%CE%B1_%CE%B2%CE%AC%CF%81%CE%B7\" title=\"1. \u0391\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b1 \u03b2\u03ac\u03c1\u03b7\">1. \u0391\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b1 \u03b2\u03ac\u03c1\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\/10-lathi-sto-gimnastirio\/#2_%CE%95%CF%80%CE%B9%CE%BA%CE%B5%CE%BD%CF%84%CF%81%CF%8E%CE%BD%CE%B5%CF%83%CF%84%CE%B5_%CE%BC%CF%8C%CE%BD%CE%BF_%CF%83%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_cardio\" title=\"2. \u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c3\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio\">2. \u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c3\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio<\/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\/10-lathi-sto-gimnastirio\/#3_%CE%95%CF%83%CF%84%CE%B9%CE%AC%CE%B6%CE%B5%CF%84%CE%B5_%CE%BC%CF%8C%CE%BD%CE%BF_%CF%83%CF%84%CE%B1_%CF%80%CF%8C%CE%B4%CE%B9%CE%B1_%CF%84%CE%BF%CF%85%CF%82_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CE%BF%CF%8D%CF%82_%CE%BA%CE%B1%CE%B9_%CF%84%CE%BF%CF%85%CF%82_%CE%BA%CE%BF%CE%B9%CE%BB%CE%B9%CE%B1%CE%BA%CE%BF%CF%8D%CF%82_%CF%83%CE%B5_%CE%BA%CE%AC%CE%B8%CE%B5_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7\" title=\"3. \u0395\u03c3\u03c4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\">3. \u0395\u03c3\u03c4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.gr\/blog\/10-lathi-sto-gimnastirio\/#4_%CE%94%CE%B5%CE%BD_%CE%B1%CE%BA%CE%BF%CE%BB%CE%BF%CF%85%CE%B8%CE%BF%CF%8D%CE%BD_%CE%AD%CE%BD%CE%B1_%CE%BA%CE%B1%CE%BB%CE%AC_%CF%83%CF%87%CE%B5%CE%B4%CE%B9%CE%B1%CF%83%CE%BC%CE%AD%CE%BD%CE%BF_%CF%80%CF%81%CF%8C%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82\" title=\"4. \u0394\u03b5\u03bd \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03ad\u03bd\u03b1 \u03ba\u03b1\u03bb\u03ac \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2\">4. \u0394\u03b5\u03bd \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03ad\u03bd\u03b1 \u03ba\u03b1\u03bb\u03ac \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<\/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\/10-lathi-sto-gimnastirio\/#5_%CE%95%CF%83%CF%84%CE%B9%CE%AC%CE%B6%CE%B5%CF%84%CE%B5_%CF%83%CE%B5_%CE%BC%CE%B5%CE%BC%CE%BF%CE%BD%CF%89%CE%BC%CE%AD%CE%BD%CE%B5%CF%82_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82\" title=\"5. \u0395\u03c3\u03c4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2\">5. \u0395\u03c3\u03c4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.gr\/blog\/10-lathi-sto-gimnastirio\/#6_%CE%9E%CE%BF%CE%B4%CE%B5%CF%8D%CE%BF%CF%85%CE%BD_%CF%80%CE%AC%CF%81%CE%B1_%CF%80%CE%BF%CE%BB%CF%8D_%CE%AE_%CE%BB%CE%AF%CE%B3%CE%BF_%CF%87%CF%81%CF%8C%CE%BD%CE%BF_%CF%83%CF%84%CE%B7%CE%BD_%CE%AC%CF%83%CE%BA%CE%B7%CF%83%CE%B7\" title=\"6. \u039e\u03bf\u03b4\u03b5\u03cd\u03bf\u03c5\u03bd \u03c0\u03ac\u03c1\u03b1 \u03c0\u03bf\u03bb\u03cd \u03ae \u03bb\u03af\u03b3\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\">6. \u039e\u03bf\u03b4\u03b5\u03cd\u03bf\u03c5\u03bd \u03c0\u03ac\u03c1\u03b1 \u03c0\u03bf\u03bb\u03cd \u03ae \u03bb\u03af\u03b3\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.gr\/blog\/10-lathi-sto-gimnastirio\/#7_%CE%A4%CE%BF_%CF%80%CE%B1%CF%81%CE%B1%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%BC%CE%B5_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%83%CF%80%CE%AC%CE%B8%CE%B5%CE%B9%CE%AC_%CF%83%CE%B1%CF%82\" title=\"7. \u03a4\u03bf \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03ac \u03c3\u03b1\u03c2\">7. \u03a4\u03bf \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03ac \u03c3\u03b1\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.gr\/blog\/10-lathi-sto-gimnastirio\/#8_%CE%88%CF%87%CE%B5%CF%84%CE%B5_%CE%BC%CE%B7_%CF%81%CE%B5%CE%B1%CE%BB%CE%B9%CF%83%CF%84%CE%B9%CE%BA%CE%AD%CF%82_%CF%80%CF%81%CE%BF%CF%83%CE%B4%CE%BF%CE%BA%CE%AF%CE%B5%CF%82\" title=\"8. \u0388\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b7 \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b4\u03bf\u03ba\u03af\u03b5\u03c2\">8. \u0388\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b7 \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b4\u03bf\u03ba\u03af\u03b5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.gr\/blog\/10-lathi-sto-gimnastirio\/#9_%CE%A0%CE%B7%CE%B3%CE%B1%CE%AF%CE%BD%CE%B5%CF%84%CE%B5_%CF%83%CF%84%CE%BF_%CE%B3%CF%85%CE%BC%CE%BD%CE%B1%CF%83%CF%84%CE%AE%CF%81%CE%B9%CE%BF_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CF%80%CE%B5%CF%81%CE%AC%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%B7%CE%BD_%CF%8E%CF%81%CE%B1_%CF%83%CE%B1%CF%82_%CE%BA%CE%B1%CE%B9_%CE%BD%CE%B1_%CE%B2%CE%B3%CE%AC%CE%BB%CE%B5%CF%84%CE%B5_selfies\" title=\"9. \u03a0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ce\u03c1\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b3\u03ac\u03bb\u03b5\u03c4\u03b5 selfies\">9. \u03a0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ce\u03c1\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b3\u03ac\u03bb\u03b5\u03c4\u03b5 selfies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.gr\/blog\/10-lathi-sto-gimnastirio\/#10_%CE%A6%CE%BF%CE%B2%CE%AC%CF%83%CF%84%CE%B5_%CE%BD%CE%B1_%CE%B6%CE%B7%CF%84%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CF%83%CF%85%CE%BC%CE%B2%CE%BF%CF%85%CE%BB%CE%AD%CF%82_%CE%B1%CF%80%CF%8C_%CF%84%CE%BF%CF%85%CF%82_%CF%80%CE%B9%CE%BF_%CE%AD%CE%BC%CF%80%CE%B5%CE%B9%CF%81%CE%BF%CF%85%CF%82\" title=\"10. \u03a6\u03bf\u03b2\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b6\u03b7\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b9\u03bf \u03ad\u03bc\u03c0\u03b5\u03b9\u03c1\u03bf\u03c5\u03c2\">10. \u03a6\u03bf\u03b2\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b6\u03b7\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b9\u03bf \u03ad\u03bc\u03c0\u03b5\u03b9\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-11\" href=\"https:\/\/gymbeam.gr\/blog\/10-lathi-sto-gimnastirio\/#%CE%A4%CE%B9_%CE%B8%CE%B1_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%B8%CF%85%CE%BC%CE%AC%CF%83%CF%84%CE%B5\" title=\"\u03a4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;\">\u03a4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0391\u03bd\u03ae\u03ba\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b5\u03ba\u03b5\u03af\u03bd\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03b5\u03b4\u03ce \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03ba\u03b1\u03b9\u03c1\u03cc \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03b1\u03bb\u03bb\u03ac \u03b1\u03ba\u03cc\u03bc\u03b1 \u03b4\u03b5\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03ae\u03b8\u03b5\u03bb\u03b1\u03bd; \u0389 \u03b5\u03bb\u03c0\u03af\u03b6\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u00ab\u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03ad\u03be\u03b9 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2\u00bb, \u03cc\u03c0\u03c9\u03c2 \u03c3\u03b1\u03c2 \u03c5\u03c0\u03cc\u03c3\u03c7\u03bf\u03bd\u03c4\u03b1\u03bd \u03c4\u03b1 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bf\u03b4\u03b9\u03ba\u03ac, \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03b5\u03af\u03b4\u03b1\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1; \u039c\u03b7\u03bd \u03b1\u03c0\u03b5\u03bb\u03c0\u03af\u03b6\u03b5\u03c3\u03c4\u03b5, \u03b4\u03b5\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03cc\u03bd\u03b5\u03c2. \u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03b6\u03bf\u03c5\u03bd \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03b1\u03c0\u03cc \u03cc,\u03c4\u03b9 \u03b8\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1\u03c4\u03b5. \u03a3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd, \u03b8\u03b1 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03bf\u03cd\u03bc\u03b5 \u03c3\u03c4\u03b1 <strong>\u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03ac\u03b8\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf,<\/strong> \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ba\u03b1\u03b8\u03c5\u03c3\u03c4\u03b5\u03c1\u03bf\u03cd\u03bd \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03ac \u03c4\u03bf\u03c5\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%CE%91%CF%80%CE%BF%CF%86%CE%B5%CF%8D%CE%B3%CE%B5%CF%84%CE%B5_%CF%84%CE%B1_%CE%BC%CE%B5%CE%B3%CE%AC%CE%BB%CE%B1_%CE%B2%CE%AC%CF%81%CE%B7\"><\/span>1. \u0391\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b1 \u03b2\u03ac\u03c1\u03b7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>&#8216;\u0394\u03b5\u03bd \u03c3\u03b7\u03ba\u03ce\u03bd\u03c9 \u03b2\u03ac\u03c1\u03b7 \u03b3\u03b9\u03b1\u03c4\u03af \u03b4\u03b5\u03bd \u03b8\u03ad\u03bb\u03c9 \u03bd\u03b1 \u03bc\u03bf\u03b9\u03ac\u03b6\u03c9 \u03bc\u03b5 \u03ac\u03bd\u03c4\u03c1\u03b1\u00bb. <\/em>\u0388\u03c7\u03b5\u03c4\u03b5 \u03ae\u03b4\u03b7 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03b5\u03b9 \u03ae \u03b1\u03ba\u03bf\u03cd\u03c3\u03b5\u03b9 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03c6\u03c1\u03ac\u03c3\u03b7, \u03c3\u03c9\u03c3\u03c4\u03ac; \u0391\u03bd \u03bd\u03b1\u03b9, \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03c3\u03bf\u03b2\u03b1\u03c1\u03ac. <strong>\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b4\u03b5\u03bd \u03b1\u03c1\u03ba\u03b5\u03af \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03bd\u03b4\u03c1\u03b9\u03ba\u03cc \u03c3\u03ce\u03bc\u03b1.<\/strong> \u0391\u03bd \u03c4\u03bf \u03ba\u03c4\u03af\u03c3\u03b9\u03bc\u03bf \u03bc\u03c5\u03ce\u03bd \u03ae\u03c4\u03b1\u03bd \u03ba\u03ac\u03c4\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b1\u03c0\u03bb\u03cc \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2, \u03bf\u03b9 fitness professionals \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03b6\u03cc\u03c4\u03b1\u03bd \u03bd\u03b1 \u03c0\u03b5\u03c1\u03bd\u03ac\u03bd\u03b5 \u03b5\u03ba\u03b1\u03c4\u03bf\u03bd\u03c4\u03ac\u03b4\u03b5\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03c0\u03c1\u03b9\u03bd \u03c3\u03c4\u03b1\u03b8\u03bf\u03cd\u03bd \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03ba\u03b7\u03bd\u03ae \u03c3\u03b5 \u03b4\u03b9\u03b1\u03b3\u03c9\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2 fitness. <strong>\u039f\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03b1\u03c0\u03bb\u03ac \u03b4\u03b5\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03b7 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03ad\u03c4\u03bf\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7.<\/strong> \u0388\u03c7\u03bf\u03c5\u03bd <strong>\u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd,<\/strong> \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 <strong>\u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7\u03c2<\/strong>, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd. \u0394\u03b5\u03bd \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03c4\u03c9\u03bd \u03b1\u03bd\u03c4\u03c1\u03ce\u03bd. \u039c\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7, \u03bd\u03b1 \u03c4\u03bf\u03bd\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03b9\u03bb\u03bf\u03c5\u03ad\u03c4\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03b5\u03c1\u03b9\u03c4\u03c4\u03cc \u03bb\u03af\u03c0\u03bf\u03c2. \u038c\u03bb\u03b1 \u03b1\u03c5\u03c4\u03ac, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac \u03bd\u03b1 \u03c4\u03b1 \u03b5\u03ba\u03bc\u03b5\u03c4\u03b1\u03bb\u03bb\u03b5\u03c5\u03c4\u03b5\u03af\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03cc\u03c6\u03b5\u03bb\u03cc\u03c2 \u03c3\u03b1\u03c2. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b4\u03b5\u03b9 \u03c0\u03bf\u03c4\u03ad \u03bc\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9 \u03cc\u03c3\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03ac\u03bb\u03b9\u03c3\u03c4\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03b1\u03c1\u03c7\u03af\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03b3\u03ac\u03b6\u03b5\u03b9 \u03b3\u03ad\u03bd\u03b9\u03b1, \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b1\u03c5\u03c4\u03cc <strong>\u03b4\u03b5\u03bd \u03bf\u03c6\u03b5\u03af\u03bb\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2.<\/strong> \u0395\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03c3\u03c4\u03b5\u03c1\u03bf\u03b5\u03b9\u03b4\u03ae, \u03b1\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b4\u03b9\u03b5\u03b3\u03b5\u03c1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bf\u03c5\u03c3\u03af\u03b5\u03c2, \u03c4\u03b9\u03c2 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b8\u03b1 \u03ae\u03c4\u03b1\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1124x749.jpg\" alt=\"\u039b\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2\" class=\"wp-image-308095\" style=\"width:843px;height:562px\" title=\"\u039b\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%CE%95%CF%80%CE%B9%CE%BA%CE%B5%CE%BD%CF%84%CF%81%CF%8E%CE%BD%CE%B5%CF%83%CF%84%CE%B5_%CE%BC%CF%8C%CE%BD%CE%BF_%CF%83%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_cardio\"><\/span>2. \u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c3\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03b9 \u03b1\u03bd\u03c4\u03b9\u03ba\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b1\u03bd \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03ce\u03c4\u03b7 \u03c6\u03bf\u03c1\u03ac \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf; \u03a0\u03bf\u03bb\u03bb\u03ac \u03cc\u03c1\u03b3\u03b1\u03bd\u03b1 \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03af\u03c3\u03c9\u03c2 \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b9\u03b4\u03ad\u03b1 \u03c3\u03b5 \u03c4\u03b9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03b5\u03cd\u03bf\u03c5\u03bd. \u0395\u03c5\u03c4\u03c5\u03c7\u03ce\u03c2, \u03b4\u03af\u03c0\u03bb\u03b1 \u03c3\u03c4\u03bf \u03c0\u03b1\u03c1\u03ac\u03b8\u03c5\u03c1\u03bf, \u03b2\u03bb\u03ad\u03c0\u03b5\u03c4\u03b5 <strong>\u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03ba\u03b1\u03bb\u03ac &#8211; \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03b4\u03c1\u03cc\u03bc\u03bf\u03c5\u03c2.<\/strong> \u0397 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03be\u03b5\u03ba\u03ac\u03b8\u03b1\u03c1\u03b7, \u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c3\u03c6\u03ac\u03bb\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 cardio, \u03cc\u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03bd\u03ac\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c6\u03b5\u03cd\u03b3\u03b5\u03c4\u03b5 \u03bd\u03b9\u03ce\u03b8\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ba\u03b1\u03bb\u03ac. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03bd \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac,<strong> \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03c3\u03ad\u03be\u03b9 \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b5\u03c2 \u03ba\u03b1\u03b9 <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/pos-na-endinamosete-sximatisete-glutous-podia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u03c3\u03c6\u03c1\u03b9\u03b3\u03b7\u03bb\u03bf\u03cd\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\">B\u03bb\u03ad\u03c0\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03b5\u03af\u03c2 \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b5\u03c2 \u03c4\u03bf\u03c5 fitness \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03b4\u03b7\u03bc\u03bf\u03c3\u03b9\u03b5\u03cd\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c5\u03c7\u03bd\u03ac \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03bf\u03cd\u03bd \u03c3\u03c4\u03bf\u03bd \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf; \u039b\u03bf\u03b9\u03c0\u03cc\u03bd, \u03bd\u03b1\u03b9, \u03b1\u03bb\u03bb\u03ac <strong>\u03bc\u03ac\u03bb\u03bb\u03bf\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03b5\u03bb\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c0\u03c1\u03ce\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03ba\u03cd\u03c1\u03b9\u03bf\u03c2 \u03bb\u03cc\u03b3\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03bf\u03cd\u03bd \u03c4\u03b7\u03bd \u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c3\u03b9\u03bb\u03bf\u03c5\u03ad\u03c4\u03b1 \u03c4\u03bf\u03c5\u03c2.<\/strong> \u039f \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 cardio \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03bb\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bf\u03bd\u03b5\u03b9\u03c1\u03b5\u03bc\u03ad\u03bd\u03b7 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1 \u03c3\u03b9\u03bb\u03bf\u03c5\u03ad\u03c4\u03b1 \u03bc\u03b5 \u03bf\u03c1\u03b1\u03c4\u03ad\u03c2 \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b5\u03c2. \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03b2\u03ac\u03c1\u03b7 \u03b3\u03b9\u03b1 \u03bd\u03b1 <strong>\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03cc\u03b3\u03ba\u03bf \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c9\u03c3\u03c4\u03cc \u03c4\u03c1\u03cc\u03c0\u03bf.<\/strong> \u03a4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03b1\u03c5\u03c4\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf\u03bd \u03c1\u03c5\u03b8\u03bc\u03cc \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd \u03c3\u03b1\u03c2. \u0393\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 24-48 \u03ce\u03c1\u03b5\u03c2, \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03ad\u03c4\u03c3\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03af\u03c0\u03bf\u03c4\u03b1, \u03c3\u03c5\u03b3\u03ba\u03c1\u03b9\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b3\u03c5\u03bc\u03bd\u03b1\u03b6\u03cc\u03c3\u03b1\u03c3\u03c4\u03b1\u03bd \u03ba\u03b1\u03b8\u03cc\u03bb\u03bf\u03c5. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b8\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c0\u03b9\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03bf\u03af \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03c6\u03b9\u03c7\u03c4\u03cc \u03c3\u03ce\u03bc\u03b1. \u039a\u03b1\u03b9 \u03cc\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio, \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c4\u03b7\u03c2 <strong>\u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b9\u03ac\u03c0\u03bb\u03b1\u03c3\u03b7.<\/strong> \u0395\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b5\u03ba\u03bc\u03b5\u03c4\u03b1\u03bb\u03bb\u03b5\u03c5\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 <strong>\u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03c4\u03b5.<\/strong> \u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03bc\u03bf\u03c1\u03c6\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2.<\/span><span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #000000\"><span style=\"color: #ff6600\"> [3\u2013\u20604]<\/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>\u03a4\u03bf \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf cardio \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03b1\u03c2 \u03bc\u03ac\u03b6\u03b1. \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03ac\u03c0\u03bb\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b4\u03c1\u03bf\u03bc\u03ad\u03c9\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2. <strong>\u0398\u03b1 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03b5\u03c5\u03c4\u03b5\u03af\u03c4\u03b5&nbsp;\u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03c4\u03bf\u03bd\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2.<\/strong> \u039a\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03b5\u03af \u03ad\u03ba\u03c0\u03bb\u03b7\u03be\u03b7. \u03a7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2. \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03b1\u03b6\u03cc. \u0395\u03ac\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03bd\u03b1 \u03c4\u03c1\u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c0\u03bf\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2, \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9 \u03bd\u03cc\u03b7\u03bc\u03b1 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ac \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2. \u0398\u03b1 \u03b1\u03c1\u03c7\u03af\u03c3\u03b5\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03c1\u03b3\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03ad\u03be\u03c5\u03c0\u03bd\u03bf\u03c2 \u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03bf\u03bb\u03cc\u03b3\u03bf\u03c2, \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bc\u03c5\u03ce\u03bd \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c3\u03c4\u03af\u03b6\u03b5\u03b9 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1. \u03a0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ac \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03be\u03b5\u03c6\u03bf\u03c1\u03c4\u03c9\u03b8\u03b5\u03af. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03b5\u03ac\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b8\u03b1 \u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03c5\u03c2 <strong>\u03bc\u03cd\u03b5\u03c2 \u03c4\u03b7\u03bd \u03ce\u03b8\u03b7\u03c3\u03b7 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03c5\u03c7\u03b8\u03bf\u03cd\u03bd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03bf\u03c5\u03bd,<\/strong> \u03b1\u03c0\u03bf\u03ba\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b5\u03bd \u03ba\u03b1\u03b9\u03c1\u03ce \u03bc\u03b9\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03ac\u03c0\u03bb\u03b1\u03c3\u03b7.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03b1\u03c0\u03bf\u03b6\u03b7\u03c4\u03ac\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03ad\u03be\u03b9 \u03c6\u03b9\u03b3\u03bf\u03cd\u03c1\u03b1 \u03bc\u03b5 \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03ce\u03c4\u03b7 \u03bc\u03b1\u03c4\u03b9\u03ac \u03b1\u03c0\u03bf\u03ba\u03b1\u03bb\u03cd\u03c0\u03c4\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03bc\u03af\u03b1 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae. <strong>\u03a3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03c1\u03ad\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf \u03b3\u03b9\u03b1 \u03ce\u03c1\u03b5\u03c2,<\/strong> \u03ba\u03b1\u03c4\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc\u03bd, \u03c0\u03ac\u03c1\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2, \u03b4\u03bf\u03c5\u03bb\u03ad\u03c8\u03c4\u03b5 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac \u03ba\u03b1\u03b9 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b5\u03c0\u03b5\u03af\u03c2 \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2. \u0397 \u03c5\u03c0\u03bf\u03bc\u03bf\u03bd\u03ae \u03ba\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2 \u03c0\u03c1\u03bf\u03cb\u03c0\u03bf\u03b8\u03ad\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c4\u03c5\u03c7\u03af\u03b1 \u03c3\u03b1\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"29715,28936,44254,28792,42481,29712,36328,49021,46033,36364,29120,36025,40192\" ><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%CE%95%CF%83%CF%84%CE%B9%CE%AC%CE%B6%CE%B5%CF%84%CE%B5_%CE%BC%CF%8C%CE%BD%CE%BF_%CF%83%CF%84%CE%B1_%CF%80%CF%8C%CE%B4%CE%B9%CE%B1_%CF%84%CE%BF%CF%85%CF%82_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CE%BF%CF%8D%CF%82_%CE%BA%CE%B1%CE%B9_%CF%84%CE%BF%CF%85%CF%82_%CE%BA%CE%BF%CE%B9%CE%BB%CE%B9%CE%B1%CE%BA%CE%BF%CF%8D%CF%82_%CF%83%CE%B5_%CE%BA%CE%AC%CE%B8%CE%B5_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7\"><\/span>3. \u0395\u03c3\u03c4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a3\u03b5 \u03c0\u03bf\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ac \u03bc\u03ad\u03c1\u03b7 \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf; \u039c\u03ac\u03bb\u03bb\u03bf\u03bd <strong>\u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2.<\/strong> \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd squats \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03ce\u03c1\u03b5\u03c2, \u03b5\u03ba\u03b1\u03c4\u03bf\u03bd\u03c4\u03ac\u03b4\u03b5\u03c2 lunges, \u03b1\u03bb\u03bb\u03ac \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b4\u03bf\u03c5\u03bb\u03b5\u03cd\u03bf\u03c5\u03bd \u03ba\u03b1\u03b8\u03cc\u03bb\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c4\u03bf\u03c5\u03c2. \u0394\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c4\u03af\u03c0\u03bf\u03c4\u03b1 \u03ba\u03b1\u03ba\u03cc \u03bc\u03b5 \u03c4\u03bf \u03bd\u03b1 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c6\u03b9\u03c7\u03c4\u03bf\u03cd\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03cc. <strong>\u0391\u03bb\u03bb\u03ac \u03ba\u03ac\u03c4\u03b9 \u03c4\u03ad\u03c4\u03bf\u03b9\u03bf \u03b4\u03b5\u03bd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03ad\u03bd\u03c4\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c1\u03c7\u03af\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2,<strong> \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03cc\u03bd\u03bf \u03bd\u03b1 <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.gr\/blog\/pistoli-masaz-gia-anagenisi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u03b1\u03bd\u03b1\u03b3\u03b5\u03bd\u03bd\u03b7\u03b8\u03bf\u03cd\u03bd<\/strong><\/a><strong>. <\/strong>\u0391\u03c5\u03c4\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 <strong>\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03c5\u03c3\u03c3\u03c9\u03c1\u03b5\u03cd\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03b4\u03bf\u03bc\u03b5\u03af \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd\u03c2.<\/strong> \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b1\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c7\u03c1\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03b3\u03b5\u03bd\u03bd\u03b7\u03b8\u03b5\u03af. \u0395\u03ac\u03bd \u03cc\u03c7\u03b9, \u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 <strong>\u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd \u03c4\u03c9\u03bd \u03bc\u03b1\u03bb\u03b1\u03ba\u03ce\u03bd \u03b9\u03c3\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03bc\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2.<\/strong> \u0397 \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 <strong>\u03ad\u03bb\u03bb\u03b5\u03b9\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2, \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7 \u03ae \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03bc\u03c5\u03ca\u03ba\u03cc \u03c0\u03cc\u03bd\u03bf,<\/strong> \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b9\u03ae \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03b2\u03b1\u03c1\u03b9\u03ac \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u0394\u03ce\u03c3\u03c4\u03b5 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 <strong>\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03c7\u03c1\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03bf\u03cd\u03bd<\/strong> \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5<strong> <a href=\"https:\/\/gymbeam.gr\/kulindroi-masaz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u03b1\u03be\u03b5\u03c3\u03bf\u03c5\u03ac\u03c1 \u03bc\u03b1\u03c3\u03ac\u03b6 \u03ba\u03b1\u03b9 <\/a><a href=\"https:\/\/gymbeam.gr\/ygeiina-trofima\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ac \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 <\/a>\u03ae \u03bc\u03b5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ae\u03c0\u03b9\u03b1\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[5\u2013\u20607]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03ac\u03bd \u03b4\u03bf\u03c5\u03bb\u03b5\u03cd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b1 \u03bd\u03b1 \u03b1\u03c1\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03bb\u03ad\u03c0\u03b5\u03c4\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2. \u03a4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 <strong>\u03b8\u03b1 \u03b1\u03c1\u03c7\u03af\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b3\u03c1\u03ac\u03c6\u03bf\u03bd\u03c4\u03b1\u03b9, \u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c6\u03b1\u03c1\u03b4\u03b1\u03af\u03bd\u03b5\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03ce\u03bc\u03bf\u03b9 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c3\u03c4\u03c1\u03bf\u03b3\u03b3\u03c5\u03bb\u03b5\u03cd\u03bf\u03c5\u03bd.<\/strong> \u03a4\u03bf \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ad\u03c4\u03c3\u03b9 \u03c0\u03b9\u03bf \u03bf\u03b3\u03ba\u03ce\u03b4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03c3\u03b9\u03bb\u03bf\u03c5\u03ad\u03c4\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7, \u03c0\u03b9\u03bf \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf \u03bb\u03b5\u03c0\u03c4\u03ae.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1124x750.jpeg\" alt=\"\u039b\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae: \u0395\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\" class=\"wp-image-308284\" style=\"width:843px;height:563px\" title=\"\u039b\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae: \u0395\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%CE%94%CE%B5%CE%BD_%CE%B1%CE%BA%CE%BF%CE%BB%CE%BF%CF%85%CE%B8%CE%BF%CF%8D%CE%BD_%CE%AD%CE%BD%CE%B1_%CE%BA%CE%B1%CE%BB%CE%AC_%CF%83%CF%87%CE%B5%CE%B4%CE%B9%CE%B1%CF%83%CE%BC%CE%AD%CE%BD%CE%BF_%CF%80%CF%81%CF%8C%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82\"><\/span>4. \u0394\u03b5\u03bd \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03ad\u03bd\u03b1 \u03ba\u03b1\u03bb\u03ac \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf \u03bd\u03b1 \u03c0\u03ac\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03bb\u03ae \u03b1\u03c1\u03c7\u03ae. \u0391\u03bb\u03bb\u03ac \u03b1\u03bd \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03b1\u03bb\u03ac \u03b4\u03b9\u03b1\u03bc\u03bf\u03c1\u03c6\u03c9\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1\u03c4\u03b5.<\/strong> \u0393\u03b9\u03b1 \u03bd\u03b1 \u03bb\u03ad\u03bc\u03b5 \u03c4\u03b1 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03cc\u03bd\u03bf\u03bc\u03ac \u03c4\u03bf\u03c5\u03c2, \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03b1\u03c2 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bc\u03b5 \u03c4\u03bf \u03bd\u03b1 \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03c4\u03c5\u03c6\u03bb\u03ac \u03b1\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03cc\u03bb\u03bf\u03b9 \u03bf\u03b9 \u03c5\u03c0\u03cc\u03bb\u03bf\u03b9\u03c0\u03bf\u03b9. <strong>\u039f\u03cd\u03c4\u03b5 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03b1<\/strong> \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03ae \u03c3\u03b1\u03c2, \u03b1\u03bb\u03bb\u03ac \u03bf\u03cd\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c0\u03ac\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 hip abductions.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039f \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 <strong>\u03b6\u03b7\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1\u03bd \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b1 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03b5\u03cd\u03c3\u03b5\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bf\u03b9 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd:<a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-ftiaksete-poiotiko-programma-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03b1\u03bb\u03cc \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 &#8211; \u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2, \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2, \u03c4\u03b1 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03ac\u03b8\u03b7.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%CE%95%CF%83%CF%84%CE%B9%CE%AC%CE%B6%CE%B5%CF%84%CE%B5_%CF%83%CE%B5_%CE%BC%CE%B5%CE%BC%CE%BF%CE%BD%CF%89%CE%BC%CE%AD%CE%BD%CE%B5%CF%82_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82\"><\/span>5. \u0395\u03c3\u03c4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0392\u03c1\u03ae\u03ba\u03b1\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b9\u03b1\u03c2 \u03b1\u03b8\u03bb\u03ae\u03c4\u03c1\u03b9\u03b1\u03c2 \u03bc\u03c0\u03b9\u03ba\u03af\u03bd\u03b9 \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b1\u03c0\u03ad\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03ae\u03bd\u03b1 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1\u03bd \u03b4\u03b9\u03b1\u03b3\u03c9\u03bd\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03bd\u03b9\u03ce\u03b8\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9, \u03b1\u03c6\u03bf\u03cd \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03ad\u03c4\u03c3\u03b9 \u03ba\u03b1\u03b9 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03b7, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b9 \u03b5\u03c3\u03b5\u03af\u03c2; \u039d\u03b1\u03b9, \u03b1\u03bb\u03bb\u03ac \u03c7\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b3\u03b5\u03bd\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03b9\u03ba\u03cc\u03bd\u03b1. \u03a4\u03bf \u03bd\u03cc\u03b7\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bb\u03af\u03b3\u03bf \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc. \u039c\u03b9\u03b1 \u03b1\u03b8\u03bb\u03ae\u03c4\u03c1\u03b9\u03b1 bikini fitness \u03c0\u03bf\u03c5 \u03b2\u03b3\u03b1\u03af\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03ba\u03b7\u03bd\u03ae, <strong>\u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03bf\u03c1\u03b1\u03c4\u03bf\u03af, \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03bf\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03b5 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03c3\u03c4\u03ac\u03b4\u03b9\u03bf \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1\u03c2.<\/strong> \u0391\u03bd \u03b1\u03bd\u03c4\u03b9\u03b3\u03c1\u03ac\u03c6\u03b5\u03c4\u03b5 \u03b1\u03c0\u03b5\u03c1\u03af\u03c3\u03ba\u03b5\u03c0\u03c4\u03b1 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03c2, \u03b8\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ac\u03c3\u03ba\u03bf\u03c0\u03b1 \u03c7\u03c1\u03cc\u03bd\u03bf \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03b5 \u03c4\u03b5\u03c1\u03ac\u03c3\u03c4\u03b9\u03bf\u03c5\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03bf\u03cd\u03c2. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1, \u03b8\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03bd\u03b1 \u03be\u03bf\u03b4\u03ad\u03c8\u03b5\u03c4\u03b5 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/ta-pio-sinithismena-lathi-apo-arxarious\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf<\/a>, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c3\u03c5\u03bc\u03b2\u03b1\u03b4\u03af\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd\u03c2 \u03c4\u03b7\u03c2 \u03b6\u03c9\u03ae\u03c2 \u03c3\u03b1\u03c2. \u03a3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b1\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac, <strong>\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03bf\u03bb\u03cd \u03c7\u03c1\u03bf\u03bd\u03bf\u03b2\u03cc\u03c1\u03b1 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03b1\u03bd\u03c4\u03ad\u03be\u03b5\u03c4\u03b5 \u03c0\u03bf\u03bb\u03cd.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03c0\u03bf\u03bb\u03cd \u03c0\u03b9\u03bf \u03b1\u03c0\u03bb\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b4\u03b5\u03ba\u03ac\u03b4\u03b5\u03c2 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2. \u03a6\u03b5\u03c1\u03b8\u03b5\u03af\u03c4\u03b5 \u03ad\u03be\u03c5\u03c0\u03bd\u03b1 \u03ba\u03b1\u03b9<strong> \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03cc\u03c0\u03c9\u03c2 <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.gr\/blog\/squats-%cf%83%cf%89%cf%83%cf%84%ce%ae-%cf%84%ce%b5%cf%87%ce%bd%ce%b9%ce%ba%ce%ae-%ce%bf%cf%86%ce%ad%ce%bb%ce%b7-%ce%ba%ce%b1%ce%b9-%ce%b4%ce%b9%ce%b1%cf%86%ce%bf%cf%81%ce%b5%cf%84%ce%b9%ce%ba%ce%bf\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>squats<\/strong><\/a><strong>, deadlifts \u03ae pull-ups. <\/strong>\u039c\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ac \u03bc\u03c5\u03ca\u03ba\u03ac \u03bc\u03ad\u03c1\u03b7 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b4\u03b9\u03c0\u03bb\u03cc \u03ba\u03ad\u03c1\u03b4\u03bf\u03c2 \u03bc\u03b5 \u03bc\u03af\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1. \u03a0\u03b5\u03c1\u03bd\u03ac\u03c4\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bf\u03b4\u03af\u03b4\u03b5\u03b9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u038c\u03bb\u03b5\u03c2 \u03bf\u03b9 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b3\u03af\u03bd\u03bf\u03c5\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/gileko-me-bari-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u03b3\u03b9\u03bb\u03ad\u03ba\u03bf \u03bc\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2<\/a> \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c4\u03b1 squats, \u03bc\u03b9\u03b1 <a href=\"https:\/\/gymbeam.gr\/olumpiaki-mpara-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u03bf\u03bb\u03c5\u03bc\u03c0\u03b9\u03b1\u03ba\u03ae \u03bc\u03c0\u03ac\u03c1\u03b1<\/a> \u03ba\u03b1\u03b9 <a href=\"https:\/\/gymbeam.gr\/diskos-gia-bari-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u03b2\u03ac\u03c1\u03b7 <\/a>\u03b3\u03b9\u03b1 \u03c4\u03b1 deadlifts. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/epitoichia-mpara-pull-up-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u03bc\u03bf\u03bd\u03cc\u03b6\u03c5\u03b3\u03bf \u03c4\u03bf\u03af\u03c7\u03bf\u03c5<\/a> \u03ae <a href=\"https:\/\/gymbeam.gr\/monozugo-portas-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u03c0\u03cc\u03c1\u03c4\u03b1\u03c2<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1124x750.jpeg\" alt=\"\u039b\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae: \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03c3\u03b5 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2\" class=\"wp-image-308123\" style=\"width:843px;height:563px\" title=\"\u039b\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae: \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03c3\u03b5 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%CE%9E%CE%BF%CE%B4%CE%B5%CF%8D%CE%BF%CF%85%CE%BD_%CF%80%CE%AC%CF%81%CE%B1_%CF%80%CE%BF%CE%BB%CF%8D_%CE%AE_%CE%BB%CE%AF%CE%B3%CE%BF_%CF%87%CF%81%CF%8C%CE%BD%CE%BF_%CF%83%CF%84%CE%B7%CE%BD_%CE%AC%CF%83%CE%BA%CE%B7%CF%83%CE%B7\"><\/span>6. \u039e\u03bf\u03b4\u03b5\u03cd\u03bf\u03c5\u03bd \u03c0\u03ac\u03c1\u03b1 \u03c0\u03bf\u03bb\u03cd \u03ae \u03bb\u03af\u03b3\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a3\u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03bf\u03c5 <strong>\u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03bf\u03c5\u03bd \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b7\u03bd \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2,<\/strong> \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03b4\u03cd\u03bf \u03ac\u03ba\u03c1\u03b1. \u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ce\u03c4\u03b7 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03ad\u03c1\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b9\u03b4\u03ad\u03b1 \u03cc\u03c4\u03b9 <strong>\u03b1\u03c1\u03ba\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03bf\u03cd\u03bd \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03b5\u03af\u03ba\u03bf\u03c3\u03b9 \u03bb\u03b5\u03c0\u03c4\u03ac.<\/strong> \u03a4\u03bf \u03af\u03bd\u03c4\u03b5\u03c1\u03bd\u03b5\u03c4 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b3\u03b5\u03bc\u03ac\u03c4\u03bf \u03b2\u03af\u03bd\u03c4\u03b5\u03bf \u03c0\u03bf\u03c5 \u03c5\u03c0\u03cc\u03c3\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03bb\u03af\u03b3\u03b1 \u03bb\u03b5\u03c0\u03c4\u03ac, \u03ac\u03c1\u03b1 \u03bc\u03b9\u03c3\u03ae \u03ce\u03c1\u03b1 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c1\u03ba\u03b5\u03af, \u03c3\u03c9\u03c3\u03c4\u03ac;<\/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\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/eF8LgGz4LqTxiSw9UAeuH0yKtumegmMHduQEsdxWJ5Ip4vj2HHE3PLKWsyrQuLqw3SCkL_FH43gaok3HWUEU_sEiKy5CptS20TQwoMdykpK8ZzJjLITsnfAb3w2-dEOytZTqfmdK\" alt=\"\" title=\"\u039b\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae: \u03be\u03bf\u03b4\u03b5\u03cd\u03bf\u03c5\u03bd \u03c0\u03ac\u03c1\u03b1 \u03c0\u03bf\u03bb\u03cd \u03ae \u03bb\u03af\u03b3\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>\u0391\u03c5\u03c4\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bf\u03bb\u03cd\u03c4\u03c9\u03c2 \u03b1\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1. \u039b\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03cc\u03c4\u03b9 \u03b7 <strong>\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b9\u03b4\u03b9\u03b1\u03b9\u03c4\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03ad\u03c2 \u03c4\u03b7\u03c2.<\/strong> \u0391\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b1 \u03c3\u03b5\u03c4 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03b3\u03b5\u03bd\u03bd\u03ae\u03c3\u03b5\u03b9 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1. \u039c\u03cc\u03bd\u03bf \u03c4\u03cc\u03c4\u03b5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b5\u03b3\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03c5\u03c7\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03b7 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03ce\u03b8\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03c5\u03c7\u03b8\u03b5\u03af \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03b9. \u0388\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03bd\u03bf\u03c5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03cc\u03c4\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bd\u03b1 <strong>\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bd\u03b1 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03b1\u03c1\u03af\u03c3\u03b5\u03c4\u03b5, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c1\u03ba\u03ad\u03c3\u03b5\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03bb\u03b5\u03c0\u03c4\u03ac.<\/strong> \u03a0\u03c1\u03b9\u03bd \u03c4\u03bf \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5, \u03b8\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03b9 \u03bc\u03b9\u03c3\u03ae \u03ce\u03c1\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 <a href=\"https:\/\/gymbeam.gr\/blog\/%ce%ba%ce%bb%ce%b1%cf%83%ce%b9%ce%ba%cf%8c-cardio-%ce%ae-hiit-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7-%cf%80%ce%bf%ce%b9%ce%b1-%ce%ba%ce%b1%ce%af%ce%b5%ce%b9-%cf%84%ce%bf\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a> \u03c0\u03bf\u03c5 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c0\u03af\u03c4\u03b9 \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b8&#8217; \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1. \u03a3\u03c5\u03bd\u03b5\u03c0\u03ce\u03c2, <strong>20-30 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a4\u03bf \u03ac\u03bb\u03bb\u03bf \u03ac\u03ba\u03c1\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b1\u03bd \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03b1\u03c0\u03bf\u03c6\u03b1\u03c3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b7\u03b8\u03bf\u03cd\u03bd \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac. \u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd <strong>\u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03bf\u03c5\u03bd \u03b4\u03cd\u03bf \u03ce\u03c1\u03b5\u03c2 \u03c3\u03b7\u03ba\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03ac\u03c1\u03bf\u03c5\u03bd \u03c3\u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2.<\/strong> \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c3\u03c4\u03bf\u03bd \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf \u03ba\u03b1\u03b9 \u03c6\u03c4\u03ac\u03bd\u03bf\u03c5\u03bd \u03b1\u03c1\u03b3\u03ac \u03c3\u03c0\u03af\u03c4\u03b9 \u03c3\u03ad\u03c1\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2. \u03a0\u03b5\u03c1\u03b9\u03c4\u03c4\u03cc \u03bd\u03b1 \u03c0\u03bf\u03cd\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03ae \u03b7 \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b2\u03b9\u03ce\u03c3\u03b9\u03bc\u03b7 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c7\u03c1\u03c5\u03c3\u03ae \u03c4\u03bf\u03bc\u03ae. \u039a\u03ac\u03bd\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 <strong>\u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 60-90 \u03bb\u03b5\u03c0\u03c4\u03ac, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd \u03c4\u03c9\u03bd \u03c6\u03ac\u03c3\u03b5\u03c9\u03bd \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7\u03c2, \u03b1\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd.<\/strong> \u03a3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03b1\u03be\u03b9\u03bf\u03c0\u03c1\u03b5\u03c0\u03ae \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c3\u03c7\u03bf\u03bb\u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03c5\u03c0\u03bf\u03c7\u03c1\u03b5\u03ce\u03c3\u03b5\u03b9\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c0\u03bf\u03bd\u03ac\u03bd\u03b5 \u03c4\u03cc\u03c3\u03bf \u03c0\u03bf\u03bb\u03cd \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7,<\/strong> \u03c3\u03b5 \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03bd\u03b1 \u03bc\u03b7\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03bd \u03bd\u03b1 \u03b1\u03bd\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c3\u03ba\u03ac\u03bb\u03b5\u03c2. \u0391\u03c5\u03c4\u03cc \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03ac\u03b4\u03b9 \u03bc\u03b9\u03b1\u03c2 \u03ba\u03b1\u03bb\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b1\u03bb\u03bb\u03ac \u03bc\u03ac\u03bb\u03bb\u03bf\u03bd \u03cc\u03c4\u03b9 \u03c4\u03bf \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03bd\u03b5\u03c4\u03b5.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%CE%A4%CE%BF_%CF%80%CE%B1%CF%81%CE%B1%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%BC%CE%B5_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%83%CF%80%CE%AC%CE%B8%CE%B5%CE%B9%CE%AC_%CF%83%CE%B1%CF%82\"><\/span>7. \u03a4\u03bf \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03ac \u03c3\u03b1\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03b5\u03c2 \u03c3\u03c5\u03c7\u03bd\u03ac \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf \u03bb\u03ac\u03b8\u03bf\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b1\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03bf\u03cd\u03bd. \u0394\u03b5\u03bd \u03c3\u03c5\u03bd\u03b5\u03b9\u03b4\u03b7\u03c4\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03cc\u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b9\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac. \u0391\u03bd\u03c4\u03af \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03bf\u03cd\u03bd, \u03b1\u03c2 \u03c0\u03bf\u03cd\u03bc\u03b5, \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 <strong>\u03c4\u03c1\u03b5\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1,<\/strong> \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2 <strong>\u03c3\u03b1\u03bd \u03bd\u03b1 \u03ae\u03c4\u03b1\u03bd \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b5\u03c2 \u03b1\u03b8\u03bb\u03ae\u03c4\u03c1\u03b9\u03b5\u03c2.<\/strong> \u0388\u03be\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2, \u03c3\u03c5\u03bd \u03c4\u03ad\u03c3\u03c3\u03b5\u03c1\u03b9\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03bf \u03ba\u03ac\u03b8\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c6\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b5\u03c2. \u039b\u03bf\u03b9\u03c0\u03cc\u03bd, \u03c0\u03cc\u03c3\u03bf \u03ba\u03b1\u03b9\u03c1\u03cc \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03b4\u03b9\u03b1\u03c1\u03ba\u03ad\u03c3\u03b5\u03b9 \u03b1\u03c5\u03c4\u03ae \u03b7 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1; \u039c\u03ac\u03bb\u03bb\u03bf\u03bd \u03b8\u03b1 \u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2, \u03c3\u03c5\u03c7\u03bd\u03ac \u03ba\u03b1\u03b9 \u03bd\u03c9\u03c1\u03af\u03c4\u03b5\u03c1\u03b1. \u039a\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03ac\u03c4\u03b9 \u03c0\u03b5\u03c1\u03af\u03b5\u03c1\u03b3\u03bf. <strong>\u039c\u03b9\u03b1 \u03c4\u03ad\u03c4\u03bf\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ac \u03b1\u03b4\u03cd\u03bd\u03b1\u03c4\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03b5\u03c2.<\/strong> \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03be\u03b1\u03c6\u03bd\u03b9\u03ba\u03ae \u03c5\u03c0\u03b5\u03c1\u03c6\u03cc\u03c1\u03c4\u03c9\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 <strong>\u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7, \u03bc\u03c5\u03ca\u03ba\u03cc \u03c0\u03cc\u03bd\u03bf \u03ae, \u03c7\u03b5\u03b9\u03c1\u03cc\u03c4\u03b5\u03c1\u03b1, \u03c3\u03b5 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039f\u03c1\u03af\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03cc \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1. \u0395\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 <strong>\u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf 2-3 \u03c6\u03bf\u03c1\u03ad\u03c2,<\/strong> \u03b7 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1. \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd \u03bc\u03b9\u03b1 \u03bc\u03ad\u03c1\u03b1 \u03ac\u03b4\u03b5\u03b9\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03ce\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03b3\u03b5\u03bd\u03bd\u03b7\u03b8\u03bf\u03cd\u03bd \u03c3\u03c9\u03c3\u03c4\u03ac. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a3\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c0\u03bf\u03c5 <strong>\u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03c4\u03ad\u03c3\u03c3\u03b5\u03c1\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03b5\u03c0\u03b9\u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b4\u03cd\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03b4\u03cd\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/strong> \u0395\u03bd\u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03c0\u03ac\u03bd\u03c4\u03b1 \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 48 \u03ce\u03c1\u03b5\u03c2. \u0391\u03c5\u03c4\u03cc \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c4\u03bf \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b1 \u03b8\u03b1 \u03b1\u03c0\u03bf\u03c6\u03ad\u03c1\u03b5\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1. <span 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<p>\u039a\u03b1\u03c4\u03ac \u03c4\u03b9\u03c2 \u03c0\u03c1\u03ce\u03c4\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03c0\u03b9\u03c3\u03ba\u03ad\u03c8\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2: <a href=\"https:\/\/gymbeam.gr\/blog\/10-simvoules-gia-arxarious-sto-gimnastirio\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03b3\u03b9\u03b1 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03b2\u03b9\u03ce\u03c3\u03b9\u03bc\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%CE%88%CF%87%CE%B5%CF%84%CE%B5_%CE%BC%CE%B7_%CF%81%CE%B5%CE%B1%CE%BB%CE%B9%CF%83%CF%84%CE%B9%CE%BA%CE%AD%CF%82_%CF%80%CF%81%CE%BF%CF%83%CE%B4%CE%BF%CE%BA%CE%AF%CE%B5%CF%82\"><\/span>8. \u0388\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b7 \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b4\u03bf\u03ba\u03af\u03b5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a0\u03b9\u03c3\u03c4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b8\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03bd \u03c4\u03b7\u03c2 Jennifer Lopez \u03c3\u03c4\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03ac \u03c4\u03b7\u03c2; \u03a4\u03cc\u03c4\u03b5 \u03c5\u03c0\u03bf\u03b8\u03ad\u03c4\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03b1\u03c0\u03bf\u03b3\u03bf\u03b7\u03c4\u03b5\u03c5\u03c4\u03b5\u03af\u03c4\u03b5. <strong>\u0398\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03b1\u03c1\u03ba\u03b5\u03c4\u03cc\u03c2 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c4\u03b5 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2.<\/strong> \u03a3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03b4\u03b9\u03ac\u03c0\u03bb\u03b1\u03c3\u03b7\u03c2, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf, <strong>\u03b7 \u03b3\u03b5\u03bd\u03b5\u03c4\u03b9\u03ba\u03ae, \u03b7 \u03b4\u03bf\u03bc\u03ae \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03bf\u03b9 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03b1\u03af\u03b6\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03bd \u03c1\u03cc\u03bb\u03bf.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03ac\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bf\u03c3\u03c4\u03cc \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2, \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c4\u03bf \u03c3\u03c5\u03c1\u03c1\u03b9\u03ba\u03bd\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c7\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ae \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bf\u03c0\u03bf\u03b9\u03b1\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u0391\u03c0\u03bf\u03b4\u03b5\u03c7\u03c4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c9\u03c2 \u03ad\u03bd\u03b1 \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5. \u0395\u03af\u03bc\u03b1\u03c3\u03c4\u03b5 \u03cc\u03bb\u03bf\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03bf\u03af. \u0391\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03cc\u03bc\u03bf\u03c1\u03c6\u03bf. \u0397 \u03b6\u03c9\u03ae \u03b8\u03b1 \u03ae\u03c4\u03b1\u03bd \u03b2\u03b1\u03c1\u03b5\u03c4\u03ae \u03b1\u03bd \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03bf\u03cd\u03c3\u03b1\u03bc\u03b5 \u03cc\u03bb\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf, \u03c3\u03c9\u03c3\u03c4\u03ac; \u039c\u03b7 \u03c7\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03b5 \u03cc,\u03c4\u03b9 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bb\u03ad\u03b3\u03be\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ac \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5. \u03a3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 <strong>\u03b7 \u03bc\u03b5\u03c4\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03b4\u03b9\u03ac\u03c0\u03bb\u03b1\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03bc\u03b1\u03ba\u03c1\u03ac \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1<\/strong> \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03bf\u03c3\u03c4\u03af\u03c3\u03b5\u03b9 \u03ce\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03ad\u03c1\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1\u03c2. \u0391\u03c3\u03c7\u03bf\u03bb\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03bc\u03b5 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03b1\u03c1\u03ad\u03c3\u03bf\u03c5\u03bd \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c3\u03b1\u03c2 \u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03bf\u03c5\u03bd. \u0395\u03af\u03bd\u03b1\u03b9 \u03bf \u03bc\u03cc\u03bd\u03bf\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03ad\u03be\u03b5\u03c4\u03b5 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c4\u03cc\u03c7\u03bf \u03c3\u03b1\u03c2. \u03a6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c5\u03c0\u03bf\u03bc\u03bf\u03bd\u03ae, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03c1\u03b1\u03c4\u03ac \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03ce\u03c4\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u03a4\u03b1 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03ba\u03b9\u03bb\u03ac \u03b4\u03b5\u03bd \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03c3\u03c4\u03b7\u03ba\u03b1\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03b9\u03b1 \u03bc\u03ad\u03c1\u03b1 \u03c3\u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b8\u03b1 \u03ae\u03c4\u03b1\u03bd \u03b1\u03c6\u03b5\u03bb\u03ad\u03c2 \u03bd\u03b1 \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03b5\u03be\u03b1\u03c6\u03b1\u03bd\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03bd \u03ba\u03b1\u03b9 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u038a\u03c3\u03c9\u03c2 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03bf \u03c0\u03bf\u03c5 \u03c8\u03ac\u03c7\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03b4\u03b9\u03b1\u03b2\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/pos-allazei-to-mialo-kai-to-soma-otan-kaneis-gimnastiki-diatrofi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u03a0\u03ce\u03c2 \u03b1\u03bb\u03bb\u03ac\u03b6\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bc\u03c5\u03b1\u03bb\u03cc \u03cc\u03c4\u03b1\u03bd \u03ba\u03b1\u03bd\u03b5\u03af\u03c2 \u03b1\u03c1\u03c7\u03af\u03b6\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b5\u03af\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03b5\u03b9 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ac;<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%CE%A0%CE%B7%CE%B3%CE%B1%CE%AF%CE%BD%CE%B5%CF%84%CE%B5_%CF%83%CF%84%CE%BF_%CE%B3%CF%85%CE%BC%CE%BD%CE%B1%CF%83%CF%84%CE%AE%CF%81%CE%B9%CE%BF_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CF%80%CE%B5%CF%81%CE%AC%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%B7%CE%BD_%CF%8E%CF%81%CE%B1_%CF%83%CE%B1%CF%82_%CE%BA%CE%B1%CE%B9_%CE%BD%CE%B1_%CE%B2%CE%B3%CE%AC%CE%BB%CE%B5%CF%84%CE%B5_selfies\"><\/span>9. \u03a0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ce\u03c1\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b3\u03ac\u03bb\u03b5\u03c4\u03b5 selfies<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039a\u03ac\u03c4\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03b4\u03b5\u03bd \u03c3\u03c5\u03bd\u03b5\u03b9\u03b4\u03b7\u03c4\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 <strong>\u03b4\u03b5\u03bd \u03b1\u03c1\u03ba\u03b5\u03af \u03b1\u03c0\u03bb\u03ac \u03bd\u03b1 \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf.<\/strong> \u0391\u03bd \u03b8\u03ad\u03bb\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b4\u03bf\u03c5\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, <strong>\u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03bf\u03cd\u03bd \u03ba\u03b9\u03cc\u03bb\u03b1\u03c2 \u03b5\u03ba\u03b5\u03af.<\/strong> \u03a4\u03bf \u03bd\u03b1 \u03c0\u03b5\u03c1\u03bd\u03ac\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03bc\u03b9\u03bb\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03c6\u03af\u03bb\u03b7, \u03b1\u03c0\u03bb\u03ac \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03bf\u03bd\u03b5\u03b9\u03c1\u03b5\u03cd\u03b5\u03c3\u03c4\u03b5. \u039f\u03cd\u03c4\u03b5 \u03c4\u03bf \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03ad\u03bd\u03c4\u03b5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b8\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b1 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 selfies \u03b3\u03b9\u03b1 \u03c4\u03bf Instagram \u03bc\u03b5 hashtags fitness, fitnessgirls \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03b1 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03b5\u03b9\u03c1\u03ac \u03c4\u03bf\u03c5\u03c2 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03b5\u03af\u03c4\u03b5.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 <strong>\u03b4\u03bf\u03c5\u03bb\u03ad\u03c8\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2.<\/strong> \u03a3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c0\u03ac\u03c1\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03b2\u03ac\u03c1\u03b7. \u0398\u03b1 \u03c3\u03c5\u03b6\u03b7\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b6\u03c9\u03ae \u03c3\u03b1\u03c2 \u03b1\u03c1\u03b3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c0\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ba\u03b1\u03c6\u03ad \u03bc\u03b5 \u03c4\u03b7 \u03c6\u03af\u03bb\u03b7 \u03c3\u03b1\u03c2, \u03cc\u03c7\u03b9 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u0398\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03c3\u03c5\u03bd\u03b1\u03af\u03c3\u03b8\u03b7\u03bc\u03b1 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03ba\u03b1\u03bb\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03be\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03cc\u03c0\u03bf. \u0391\u03bd \u03c4\u03b5\u03bb\u03b9\u03ba\u03ac \u03b4\u03b5\u03bd \u03c3\u03b1\u03c2 \u03b1\u03c1\u03ad\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b1 \u03b2\u03ac\u03c1\u03b7, \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b1 \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1. \u0391\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03b8\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03b5\u03ba\u03b5\u03af \u03ad\u03be\u03c9 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03b1\u03c0\u03bb\u03ac \u03bd\u03b1 \u03c4\u03bf \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03b5\u03c4\u03b5. \u03a4\u03b9 \u03b8\u03b1 \u03bb\u03ad\u03b3\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03b6\u03b1\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03bf\u03bb\u03cd\u03bc\u03b2\u03b7\u03c3\u03b7, \u03c4\u03bf <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/11-logoi-gia-treksimo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf<\/a>, \u03c4\u03bf \u03c4\u03ad\u03bd\u03b9\u03c2 \u03ae \u03c4\u03bf \u03bc\u03c0\u03ac\u03bd\u03c4\u03bc\u03b9\u03bd\u03c4\u03bf\u03bd;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1124x748.jpg\" alt=\"\u039b\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae: \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ce\u03c1\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b3\u03ac\u03bb\u03b5\u03c4\u03b5 selfies\" class=\"wp-image-308139\" style=\"width:843px;height:561px\" title=\"\u039b\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae: \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ce\u03c1\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b3\u03ac\u03bb\u03b5\u03c4\u03b5 selfies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%CE%A6%CE%BF%CE%B2%CE%AC%CF%83%CF%84%CE%B5_%CE%BD%CE%B1_%CE%B6%CE%B7%CF%84%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CF%83%CF%85%CE%BC%CE%B2%CE%BF%CF%85%CE%BB%CE%AD%CF%82_%CE%B1%CF%80%CF%8C_%CF%84%CE%BF%CF%85%CF%82_%CF%80%CE%B9%CE%BF_%CE%AD%CE%BC%CF%80%CE%B5%CE%B9%CF%81%CE%BF%CF%85%CF%82\"><\/span>10. \u03a6\u03bf\u03b2\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b6\u03b7\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b9\u03bf \u03ad\u03bc\u03c0\u03b5\u03b9\u03c1\u03bf\u03c5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039a\u03b1\u03b9 \u03c4\u03ad\u03bb\u03bf\u03c2, \u03bc\u03b9\u03b1 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae \u03c0\u03bf\u03c5 \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03bf\u03bd \u03c7\u03ce\u03c1\u03bf \u03c4\u03bf\u03c5 fitness, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03cc\u03bb\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03c4\u03bf\u03bc\u03b5\u03af\u03c2 \u03c4\u03b7\u03c2 \u03b6\u03c9\u03ae\u03c2. <strong>\u03a0\u03ac\u03c1\u03c4\u03b5 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b9\u03bf \u03ad\u03bc\u03c0\u03b5\u03b9\u03c1\u03bf\u03c5\u03c2.<\/strong> \u0391\u03c6\u03ae\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03ac\u03ba\u03c1\u03b7 \u03c4\u03bf\u03bd \u03b5\u03b3\u03c9\u03b9\u03c3\u03bc\u03cc \u03c3\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03bb\u03ad\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03be\u03ad\u03c1\u03b5\u03c4\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1. \u0394\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03c4\u03c3\u03b9 \u03c4\u03b1 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1. \u0395\u03c0\u03b9\u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03ac\u03c4\u03bf\u03bc\u03b1 <strong>\u03c4\u03bf\u03c5 \u03ba\u03bb\u03ac\u03b4\u03bf\u03c5<\/strong> \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03ad\u03bc\u03c0\u03b5\u03b9\u03c1\u03b1 \u03b1\u03c0\u03cc \u03b5\u03c3\u03ac\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03c4\u03b7 \u03b2\u03bf\u03ae\u03b8\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03ac\u03bb\u03bb\u03c9\u03bd, \u03b1\u03bb\u03bb\u03ac \u03b8\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c0\u03bf\u03bb\u03cd \u03c7\u03c1\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b5\u03bb\u03b5\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03b9\u03ce\u03bd \u03c0\u03bf\u03c5 \u03b5\u03ba\u03b5\u03af\u03bd\u03bf\u03b9 \u03ae\u03b4\u03b7 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03bf\u03c5\u03bd. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2, \u03b5\u03c0\u03b9\u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03ad\u03bd\u03b1\u03bd \u03ad\u03bc\u03c0\u03b5\u03b9\u03c1\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b5\u03bc\u03c0\u03b9\u03c3\u03c4\u03b5\u03c5\u03c4\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b8\u03bf\u03b4\u03b7\u03b3\u03b7\u03b8\u03b5\u03af \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03ad\u03c4\u03c3\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03c4\u03b5\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03b7\u03c4\u03ce\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd. \u039c\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03b8\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03b1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/ta-pio-sinithismena-lathi-meta-tin-proponisi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03ac\u03b8\u03b7 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03b8\u03c5\u03c3\u03c4\u03b5\u03c1\u03bf\u03cd\u03bd \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B9_%CE%B8%CE%B1_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%B8%CF%85%CE%BC%CE%AC%CF%83%CF%84%CE%B5\"><\/span>\u03a4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0395\u03ac\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c6\u03b1\u03c3\u03af\u03c3\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \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, \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 <strong>\u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03ac\u03b8\u03b7.<\/strong> \u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03b2\u03ae\u03bc\u03b1-\u03b2\u03ae\u03bc\u03b1, \u03b4\u03bf\u03c5\u03bb\u03ad\u03c8\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03bd\u03bf\u03c5 \u03cc\u03c4\u03b9 \u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b6\u03c9\u03ae\u03c2, \u03cc\u03c7\u03b9 \u03bc\u03b9\u03b1 \u03b2\u03c1\u03b1\u03c7\u03c5\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b7 \u03bb\u03cd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u0391\u03bd \u03ba\u03ac\u03b8\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03bd\u03b1\u03c0\u03ad \u03c4\u03b1 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1 \u03b5\u03af\u03ba\u03bf\u03c3\u03b9 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1, \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c0\u03b5\u03c1\u03b9\u03c4\u03c4\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03ae\u03bd\u03b1. \u039a\u03ac\u03bd\u03c4\u03b5 \u03c5\u03c0\u03bf\u03bc\u03bf\u03bd\u03ae \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b5\u03bb\u03b9\u03ba\u03ac \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0398\u03c5\u03bc\u03b7\u03b8\u03b5\u03af\u03c4\u03b5, <strong>\u03b7 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ae \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03c9\u03bd \u03bf\u03bd\u03b5\u03af\u03c1\u03c9\u03bd \u03c3\u03b1\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1.<\/strong> \u039c\u03b7\u03bd \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b5\u03ac\u03bd \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b4\u03c1\u03cc\u03bc\u03bf \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c9\u03c1\u03b9\u03bd\u03ac, \u03b1\u03c1\u03c1\u03c9\u03c3\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03be\u03b5\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03ae \u03b1\u03bd \u03c4\u03b1 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b5\u03bd \u03c0\u03ac\u03bd\u03b5 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf. \u03a4\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03be\u03b1\u03bd\u03b1\u03bc\u03c0\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03b4\u03c1\u03cc\u03bc\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b8\u03ad\u03c3\u03b5\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 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 \u03c6\u03af\u03bb\u03b7 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b2\u03bb\u03ad\u03c0\u03b5\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03bb\u03ac\u03b8\u03b7; \u039c\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 \u03bc\u03b1\u03b6\u03af \u03c4\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03b5\u03c0\u03b9\u03c4\u03ad\u03bb\u03bf\u03c5\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03c9\u03bd \u03bf\u03bd\u03b5\u03af\u03c1\u03c9\u03bd \u03c4\u03b7\u03c2.<\/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\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg 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\u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03ac\u03b8\u03b7. \u0394\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1, \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd \u03c3\u03b1\u03c2.<\/p>\n","protected":false},"author":100,"featured_media":308259,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2771],"tags":[6935,7481,7259,7343],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-314626","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-askiseis-gimnastikis","8":"tag-6935","9":"tag-7481","10":"tag-7259","11":"tag-7343","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u03a4\u03b1 10 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03ac\u03b8\u03b7 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