{"id":328645,"date":"2021-02-05T15:56:00","date_gmt":"2021-02-05T14:56:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=328645"},"modified":"2025-03-29T10:05:47","modified_gmt":"2025-03-29T09:05:47","slug":"12-simvoules-gia-cardio","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/","title":{"rendered":"\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9"},"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\/12-simvoules-gia-cardio\/#%CE%93%CE%B9%CE%B1%CF%84%CE%AF_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_cardio\" title=\"\u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 cardio;\">\u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 cardio;<\/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\/12-simvoules-gia-cardio\/#%CE%A4%CE%B1_4_%CF%80%CE%B9%CE%BF_%CF%83%CE%B7%CE%BC%CE%B1%CE%BD%CF%84%CE%B9%CE%BA%CE%AC_%CE%BF%CF%86%CE%AD%CE%BB%CE%B7_%CF%84%CE%BF%CF%85_Cardio\" title=\"\u03a4\u03b1 4 \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03bf\u03c5 Cardio\">\u03a4\u03b1 4 \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03bf\u03c5 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\/12-simvoules-gia-cardio\/#1_%CE%92%CE%B5%CE%BB%CF%84%CE%AF%CF%89%CF%83%CE%B7_%CF%84%CE%B7%CF%82_%CF%85%CE%B3%CE%B5%CE%AF%CE%B1%CF%82\" title=\"1. \u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2\">1. \u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#2_%CE%92%CE%B5%CE%BB%CF%84%CE%AF%CF%89%CF%83%CE%B7_%CF%84%CE%BF%CF%85_%CF%8D%CF%80%CE%BD%CE%BF%CF%85\" title=\"2. \u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5\">2. \u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5<\/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\/12-simvoules-gia-cardio\/#3_%CE%91%CF%80%CF%8E%CE%BB%CE%B5%CE%B9%CE%B1_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82\" title=\"3. \u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2\">3. \u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#4_%CE%92%CE%B5%CE%BB%CF%84%CE%AF%CF%89%CF%83%CE%B7_%CF%84%CE%B7%CF%82_%CE%BB%CE%B5%CE%B9%CF%84%CE%BF%CF%85%CF%81%CE%B3%CE%AF%CE%B1%CF%82_%CF%84%CE%BF%CF%85_%CE%B5%CE%B3%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CE%BF%CF%85_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B7%CF%82_%CE%B4%CE%B9%CE%AC%CE%B8%CE%B5%CF%83%CE%B7%CF%82\" title=\"4. \u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03b3\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7\u03c2\">4. \u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03b3\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#7_%CE%BF%CF%86%CE%AD%CE%BB%CE%B7_%CE%B1%CF%80%CF%8C_%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_%CF%83%CF%84%CE%BF_%CF%83%CF%80%CE%AF%CF%84%CE%B9\" title=\"7 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9\">7 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9<\/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\/12-simvoules-gia-cardio\/#12_%CF%83%CF%85%CE%BC%CE%B2%CE%BF%CF%85%CE%BB%CE%AD%CF%82_%CE%B3%CE%B9%CE%B1_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_cardio_%CF%83%CF%84%CE%BF_%CF%83%CF%80%CE%AF%CF%84%CE%B9\" title=\"12 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9\">12 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9<\/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\/12-simvoules-gia-cardio\/#1_%CE%A3%CF%87%CE%BF%CE%B9%CE%BD%CE%AC%CE%BA%CE%B9\" title=\"1. \u03a3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9\">1. \u03a3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9<\/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\/12-simvoules-gia-cardio\/#2_Hops_%E2%80%93_front_kick_back_kick_high_jumps\" title=\"2. Hops &#8211; front kick, back kick, high jumps\">2. Hops &#8211; front kick, back kick, high jumps<\/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\/12-simvoules-gia-cardio\/#3_Jogging\" title=\"3. Jogging\">3. Jogging<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#4_Jumping_Jacks\" title=\"4. Jumping Jacks\">4. Jumping Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#5_Burpees\" title=\"5. Burpees\">5. Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#6_%CE%91%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_sliding\" title=\"6. \u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 sliding\">6. \u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 sliding<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#7_%CE%91%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CF%83%CF%89%CE%BC%CE%B1%CF%84%CE%B9%CE%BA%CE%BF%CF%8D_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82\" title=\"7. \u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2\">7. \u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#8_%CE%9C%CF%80%CE%BF%CE%BE\" title=\"8. \u039c\u03c0\u03bf\u03be\">8. \u039c\u03c0\u03bf\u03be<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#9_%CE%A4%CE%BF_%CF%84%CE%B5%CF%83%CF%84_%CF%84%CE%BF%CF%85_Jack\" title=\"9. \u03a4\u03bf \u03c4\u03b5\u03c3\u03c4 \u03c4\u03bf\u03c5 Jack\">9. \u03a4\u03bf \u03c4\u03b5\u03c3\u03c4 \u03c4\u03bf\u03c5 Jack<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#10_%CE%A7%CE%BF%CF%81%CF%8C%CF%82\" title=\"10. \u03a7\u03bf\u03c1\u03cc\u03c2\">10. \u03a7\u03bf\u03c1\u03cc\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#11_Fitness_%CF%83%CE%B9%CE%B3%CF%8D%CF%81%CE%B9%CF%83%CE%BC%CE%B1\" title=\"11. Fitness \u03c3\u03b9\u03b3\u03cd\u03c1\u03b9\u03c3\u03bc\u03b1\">11. Fitness \u03c3\u03b9\u03b3\u03cd\u03c1\u03b9\u03c3\u03bc\u03b1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#12_Bonus_Tip_%E2%80%93_%CE%A3%CE%B5%CE%BE\" title=\"12. Bonus Tip &#8211; \u03a3\u03b5\u03be\">12. Bonus Tip &#8211; \u03a3\u03b5\u03be<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#%CE%A0%CF%8C%CF%83%CE%B5%CF%82_%CE%B8%CE%B5%CF%81%CE%BC%CE%AF%CE%B4%CE%B5%CF%82_%CE%BC%CF%80%CE%BF%CF%81%CE%BF%CF%8D%CE%BC%CE%B5_%CE%BD%CE%B1_%CE%BA%CE%AC%CF%88%CE%BF%CF%85%CE%BC%CE%B5_%CF%87%CE%AC%CF%81%CE%B7_%CF%83%CF%84%CE%BF_Cardio\" title=\"\u03a0\u03cc\u03c3\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03bf\u03c5\u03bc\u03b5 \u03c7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03bf Cardio;\">\u03a0\u03cc\u03c3\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03bf\u03c5\u03bc\u03b5 \u03c7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03bf Cardio;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#%CE%A4%CE%AF_%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\u03af \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;\">\u03a4\u03af \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u038c\u03c4\u03b1\u03bd \u03c3\u03ba\u03ad\u03c6\u03c4\u03b5\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio, \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03c6\u03b1\u03bd\u03c4\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ac \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 &#8211; \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2, \u03b5\u03bb\u03bb\u03b5\u03b9\u03c0\u03c4\u03b9\u03ba\u03cc, \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03b1 \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2, stepper \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac \u03ac\u03bb\u03bb\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03b2\u03bb\u03ad\u03c0\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf.<\/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 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 cardio \u03ba\u03b1\u03b9 \u03ad\u03be\u03c9. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf, \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b1\u03c4\u03b9\u03bd\u03ac\u03b6 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03bf, \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba \u03ae \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03ba\u03bf\u03cd\u03c4\u03b5\u03c1. \u0391\u03bb\u03bb\u03ac \u03c4\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b1\u03bd \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03cc \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03ac\u03c3\u03c7\u03b7\u03bc\u03bf \u03ad\u03be\u03c9 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03ba\u03b1\u03bd \u03bd\u03b1 \u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c3\u03c0\u03bf\u03c1 \u03c3\u03c4\u03b7 \u03b2\u03c1\u03bf\u03c7\u03ae \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc \u03b1\u03ad\u03c1\u03b1;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf \u03bc\u03af\u03b1 \u03bb\u03cd\u03c3\u03b7 &#8211; <strong>cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9.<\/strong> \u0394\u03b5\u03bd \u03be\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5; \u03a3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 <strong>12 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ac\u03bd\u03b5\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c0\u03b9\u03c4\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"%CE%93%CE%B9%CE%B1%CF%84%CE%AF_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_cardio\"><\/span>\u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 cardio;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a0\u03c1\u03ce\u03c4\u03bf\u03bd, \u03b1\u03c2 \u03bc\u03b9\u03bb\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c4\u03b9 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03bf \u03cc\u03c1\u03bf\u03c2 cardio \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03b1\u03c5\u03c4\u03ae \u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9. \u03a4\u03bf Cardio \u03c3\u03c4\u03bf\u03bd \u03ba\u03cc\u03c3\u03bc\u03bf \u03c4\u03b7\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03b5\u03b9 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c7\u03c1\u03cc\u03bd\u03b9\u03b5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2. \u039c\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2. \u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03b9\u03b1\u03c4\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 <strong> \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 150 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03bc\u03ad\u03c3\u03b7\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ae \u03bc\u03b9\u03b1 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 75 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1. <\/strong> \u0395\u03ac\u03bd \u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03bd\u03b1 \u03b1\u03b9\u03c3\u03b8\u03b1\u03bd\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae <strong>\u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ae\u03c2 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03b6\u03c9\u03ae\u03c2 \u03c3\u03b1\u03c2.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\"> [1] <\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B1_4_%CF%80%CE%B9%CE%BF_%CF%83%CE%B7%CE%BC%CE%B1%CE%BD%CF%84%CE%B9%CE%BA%CE%AC_%CE%BF%CF%86%CE%AD%CE%BB%CE%B7_%CF%84%CE%BF%CF%85_Cardio\"><\/span>\u03a4\u03b1 4 \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03bf\u03c5 Cardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_%CE%92%CE%B5%CE%BB%CF%84%CE%AF%CF%89%CF%83%CE%B7_%CF%84%CE%B7%CF%82_%CF%85%CE%B3%CE%B5%CE%AF%CE%B1%CF%82\"><\/span>1. \u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"978\" height=\"1124\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg\" alt=\"\u039f\u03c6\u03ad\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio\" class=\"wp-image-192845\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg 978w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-348x400.jpg 348w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1336x1536.jpg 1336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1782x2048.jpg 1782w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1.jpg 1795w\" sizes=\"auto, (max-width: 978px) 100vw, 978px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:81px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b8\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03bf \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b8\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 <strong>\u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c0\u03af\u03b5\u03c3\u03b7\u03c2 \u03ae \u03c4\u03bf\u03c5 \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b2\u03bf\u03bb\u03ae\u03c2.<\/strong> \u0397 \u00ab\u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03af\u03b1\u00bb \u03c3\u03c4\u03bf \u03ad\u03c1\u03b3\u03bf \u03c0\u03bf\u03c5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af \u03b7 \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac \u03b8\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03b8\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2. \u0395\u03ac\u03bd \u03b5\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03cd\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac \u03bc\u03b1\u03c2, \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03bd\u03c4\u03bb\u03b5\u03af \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03bc\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03c0\u03b1\u03bb\u03bc\u03bf\u03cd\u03c2. \u0391\u03c5\u03c4\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c0\u03bb\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf \u03ad\u03c1\u03b3\u03bf \u03c4\u03b7\u03c2, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b5\u03ba\u03c4\u03b5\u03af\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b6\u03c9\u03ae\u03c2 \u03c4\u03b7\u03c2. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03c1\u03ba\u03af\u03bd\u03bf\u03c5 \u03c4\u03b7\u03c2 \u03bf\u03c5\u03c1\u03bf\u03b4\u03cc\u03c7\u03bf\u03c5 \u03ba\u03cd\u03c3\u03c4\u03b7\u03c2, \u03c4\u03bf\u03c5 \u03bc\u03b1\u03c3\u03c4\u03bf\u03cd, \u03c4\u03bf\u03c5 \u03c0\u03b1\u03c7\u03ad\u03bf\u03c2 \u03b5\u03bd\u03c4\u03ad\u03c1\u03bf\u03c5 \u03ae \u03c4\u03bf\u03c5 \u03c3\u03c4\u03bf\u03bc\u03ac\u03c7\u03bf\u03c5. \u039f\u03b9 \u03b4\u03b9\u03b1\u03b2\u03b7\u03c4\u03b9\u03ba\u03bf\u03af \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03cc\u03bd\u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b5\u03ba\u03c4\u03b9\u03bc\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b7 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b5\u03c0\u03b9\u03c0\u03ad\u03b4\u03c9\u03bd \u03c3\u03b1\u03ba\u03c7\u03ac\u03c1\u03bf\u03c5 \u03c3\u03c4\u03bf \u03b1\u03af\u03bc\u03b1. <\/span><span style=\"color: #ff6600;\">[2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03c0\u03cc \u03ac\u03c0\u03bf\u03c8\u03b7 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2, \u03c4\u03bf cardio \u03ad\u03c7\u03b5\u03b9 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03bf\u03c3\u03af\u03b1. \u0395\u03ac\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03c1\u03ba\u03b5\u03c4\u03cc \u03c7\u03c1\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03ac\u03bc\u03c8\u03b5\u03b9, \u03b8\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03bd\u03bf\u03c3\u03af\u03b1 \u03c3\u03b5 \u03b9\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03b1\u03ba\u03c4\u03ae\u03c1\u03b9\u03b1. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c3\u03b8\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03bf\u03b2\u03b1\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03ba\u03c1\u03af\u03c3\u03b5\u03c9\u03bd \u03ac\u03c3\u03b8\u03bc\u03b1\u03c4\u03bf\u03c2. <span style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_%CE%92%CE%B5%CE%BB%CF%84%CE%AF%CF%89%CF%83%CE%B7_%CF%84%CE%BF%CF%85_%CF%8D%CF%80%CE%BD%CE%BF%CF%85\"><\/span>2. \u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\"> \u03a4\u03bf Cardio \u03ad\u03c7\u03b5\u03b9 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf. \u0391\u03c5\u03c4\u03cc \u03ad\u03c7\u03b5\u03b9 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b9\u03c7\u03b8\u03b5\u03af \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03b8\u03b7\u03ba\u03b5 \u03c3\u03b5 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03bc\u03b5 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5. \u039f\u03b9 \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03ad\u03c7\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03b5\u03af\u03c7\u03b1\u03bd \u03c3\u03b5 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03b5\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03ae\u03c1\u03c9\u03c3\u03b1\u03bd \u03ad\u03bd\u03b1 \u03b5\u03c1\u03c9\u03c4\u03b7\u03bc\u03b1\u03c4\u03bf\u03bb\u03cc\u03b3\u03b9\u03bf \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b1 \u03c3\u03c5\u03bd\u03b1\u03b9\u03c3\u03b8\u03ae\u03bc\u03b1\u03c4\u03ac \u03c4\u03bf\u03c5\u03c2. \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf <\/span><strong><span data-preserver-spaces=\"true\"> \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03ba\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03cd\u03c0\u03bd\u03bf<\/span><\/strong><span data-preserver-spaces=\"true\">, \u03b1\u03bd\u03ad\u03c6\u03b5\u03c1\u03b1\u03bd \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03bf\u03c6\u03ad\u03bb\u03b7, \u03cc\u03c0\u03c9\u03c2 <\/span><strong><span data-preserver-spaces=\"true\"> \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b5\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b6\u03c9\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1. <\/span> <\/strong><\/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, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03bf\u03cd\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03bf \u03cd\u03c0\u03bd\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b9\u03ba\u03ae \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7. \u03a3\u03b5 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ad\u03c2, \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03bc\u03af\u03b1 \u03ce\u03c1\u03b1 \u03c0\u03c1\u03b9\u03bd \u03c0\u03ac\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03cd\u03c0\u03bd\u03bf. \u0395\u03ac\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03bf\u03b9\u03bc\u03b7\u03b8\u03b5\u03af\u03c4\u03b5, \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ac\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bf\u03c0\u03bf\u03b9\u03b1\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 cardio, <strong>\u03c4\u03bf \u03b1\u03c1\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf 3 \u03ce\u03c1\u03b5\u03c2 \u03c0\u03c1\u03b9\u03bd \u03c0\u03ac\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03cd\u03c0\u03bd\u03bf,<\/strong> \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac, \u03ba\u03b9\u03bd\u03b4\u03c5\u03bd\u03b5\u03cd\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03bf\u03b9\u03c4\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c4\u03b1\u03b2\u03ac\u03bd\u03b9 \u03bc\u03b5\u03c4\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c0\u03c1\u03cc\u03b2\u03b1\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03c0\u03bf\u03bb\u03cd \u03ce\u03c1\u03b1.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"3_%CE%91%CF%80%CF%8E%CE%BB%CE%B5%CE%B9%CE%B1_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82\"><\/span>3. \u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a0\u03b9\u03b8\u03b1\u03bd\u03ce\u03c2 \u03cc\u03bb\u03bf\u03b9 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03ae\u03b4\u03b7 \u03c4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 <strong>\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03af\u03b5\u03b9 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2,<\/strong> \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03c4\u03b5\u03bb\u03b9\u03ba\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u0391\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03bd\u03b1 \u03c0\u03bf\u03cd\u03bc\u03b5 \u03c0\u03ce\u03c2 \u03c4\u03bf cardio \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2. \u039f \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03ae\u03c2 Donnelly \u03ba\u03b1\u03b9 \u03b7 \u03bf\u03bc\u03ac\u03b4\u03b1 toy \u03c3\u03c5\u03b3\u03ba\u03ad\u03bd\u03c4\u03c1\u03c9\u03c3\u03b1\u03bd 141 \u03c5\u03c0\u03ad\u03c1\u03b2\u03b1\u03c1\u03b1 \u03ae \u03c0\u03b1\u03c7\u03cd\u03c3\u03b1\u03c1\u03ba\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1. \u0395\u03af\u03c7\u03b1\u03bd \u03c4\u03bf \u03ba\u03b1\u03b8\u03ae\u03ba\u03bf\u03bd \u03bd\u03b1 \u03b6\u03ae\u03c3\u03bf\u03c5\u03bd \u03b3\u03b9\u03b1 \u03b4\u03ad\u03ba\u03b1 \u03bc\u03ae\u03bd\u03b5\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03c5\u03bc\u03ad\u03bd\u03c9\u03c2, \u03bc\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03cc\u03c4\u03b9 \u03ad\u03c0\u03c1\u03b5\u03c0\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd <strong>\u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 (cardio) \u03c0\u03ad\u03bd\u03c4\u03b5 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03ba\u03b1\u03b9 \u03ad\u03ba\u03b1\u03c8\u03b1\u03bd 400-600 kcal.<\/strong> \u0398\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bd \u03bd\u03b1 \u03c4\u03c1\u03ce\u03bd\u03b5 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03c7\u03bf\u03c1\u03c4\u03ac\u03c3\u03bf\u03c5\u03bd, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03c7\u03b1\u03bd \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae. \u03a4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ad\u03b4\u03b5\u03b9\u03be\u03b1\u03bd \u03c3\u03c4\u03b1\u03c4\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03bc\u03b5 <strong>\u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 5%<\/strong>. <span class=\"tadv-color\" 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>\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bc\u03b9\u03b1 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c4\u03ac 5%, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03bd\u03b1 \u03bb\u03b7\u03c6\u03b8\u03b5\u03af \u03c5\u03c0\u03cc\u03c8\u03b7 \u03cc\u03c4\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03ad\u03c7\u03bf\u03bd\u03c4\u03b5\u03c2 \u03b5\u03c0\u03b5\u03c4\u03c1\u03ac\u03c0\u03b7 \u03c4\u03bf \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03bf ad libitum, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03b7 \u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03af\u03b1 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03ac\u03bd \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2, \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b8\u03b1 \u03b5\u03bc\u03c6\u03b1\u03bd\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03b1\u03c1\u03b3\u03ac \u03ae \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<h3 class=\"wp-block-heading is-style-default\">\u03a0\u03ce\u03c2 \u03bc\u03c0\u03bf\u03c1\u03ce \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03c9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03cc\u03c4\u03b1\u03bd \u03b8\u03ad\u03bb\u03c9 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03c9 \u03b2\u03ac\u03c1\u03bf\u03c2;<\/h3>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03ad\u03bd\u03b1 \u03ac\u03c4\u03bf\u03bc\u03bf <strong>\u03cd\u03c8\u03bf\u03c5\u03c2 170 \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd,<\/strong> \u03b1\u03c2 \u03c4\u03b7\u03bd \u03bf\u03bd\u03bf\u03bc\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 Petra. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c0\u03ad\u03c1\u03b2\u03b1\u03c1\u03b7, \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03ad\u03c7\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7. \u0391\u03c2 \u03c0\u03bf\u03cd\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03c7\u03ac\u03bd\u03b5\u03b9 \u03c0\u03bb\u03ad\u03bf\u03bd, \u03bf\u03cd\u03c4\u03b5 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2, \u03b1\u03bb\u03bb\u03ac \u03b1\u03c0\u03bb\u03ce\u03c2 \u03c4\u03bf \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c4\u03c1\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1 \u03c4\u03c1\u03cc\u03c0\u03bf \u03b6\u03c9\u03ae\u03c2 \u03c4\u03b7\u03c2.<\/p>\n\n\n\n<p>\u0395\u03ac\u03bd \u03b7 Petra \u03b6\u03bf\u03cd\u03c3\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03b9\u03bd \u03ba\u03b1\u03b9 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b5 <strong>cardio \u03c0\u03ad\u03bd\u03c4\u03b5 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1,<\/strong> \u03b8\u03b1 \u03ad\u03ba\u03b1\u03b9\u03b3\u03b5 500 kcal, \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 2500 kcal \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b7 Petra \u03b8\u03b1 \u03ad\u03ba\u03b1\u03b9\u03b3\u03b5 500 kcal \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03ba\u03cc\u03bb\u03bf\u03c5\u03b8\u03b5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba \u03bc\u03b5 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1 6 km \/ h<\/li>\n\n\n\n<li>\u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ba\u03bb\u03af\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1 15 km \/ h<\/li>\n\n\n\n<li>\u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03ba\u03bf\u03bb\u03cd\u03bc\u03b2\u03b7\u03c3\u03b7\u03c2 freestyle &#8211; \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b1\u03bd\u03ac\u03ba\u03b1\u03bc\u03c8\u03b7\u03c2<\/li>\n\n\n\n<li>2 \u03ce\u03c1\u03b5\u03c2 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ad\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03ac\u03bd \u03c5\u03c0\u03bf\u03b8\u03ad\u03c3\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03ae \u03b3\u03b9\u03b1 \u03bc\u03b9\u03c3\u03cc \u03c7\u03c1\u03cc\u03bd\u03bf \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03bf\u03c5\u03bd, \u03b8\u03b1 \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af <strong><span data-preserver-spaces=\"true\">\u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 65.000 kcal \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 6 \u03bc\u03ae\u03bd\u03b5\u03c2. <\/span><\/strong><span data-preserver-spaces=\"true\"> \u0388\u03c7\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c5\u03c4\u03cc \u03c5\u03c0\u03cc\u03c8\u03b7, \u03ad\u03bd\u03b1 \u03ba\u03b9\u03bb\u03cc \u03c4\u03bf\u03c5 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5<\/span><strong><span data-preserver-spaces=\"true\"> 7700 kcal<\/span><\/strong><span data-preserver-spaces=\"true\">, \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03b6\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03b7 Petra<\/span><strong><span data-preserver-spaces=\"true\"> \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 8,5 kg \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03b5\u03be\u03ac\u03bc\u03b7\u03bd\u03bf, <\/span><\/strong><span data-preserver-spaces=\"true \">\u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c4\u03b7\u03bd \u03ad\u03c6\u03b5\u03c1\u03bd\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc, \u03c3\u03c4\u03bf \u03ba\u03b1\u03bd\u03bf\u03bd\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2. <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03cd\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03bc\u03b5 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03b1\u03c0\u03b1\u03bb\u03bb\u03b1\u03c7\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2. \u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03b1\u03c0\u03bb\u03ac \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 <strong>\u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b1\u03c0\u03cc\u03c4\u03bf\u03bc\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b7 \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b4\u03bf\u03ba\u03af\u03b5\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_%CE%92%CE%B5%CE%BB%CF%84%CE%AF%CF%89%CF%83%CE%B7_%CF%84%CE%B7%CF%82_%CE%BB%CE%B5%CE%B9%CF%84%CE%BF%CF%85%CF%81%CE%B3%CE%AF%CE%B1%CF%82_%CF%84%CE%BF%CF%85_%CE%B5%CE%B3%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CE%BF%CF%85_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B7%CF%82_%CE%B4%CE%B9%CE%AC%CE%B8%CE%B5%CF%83%CE%B7%CF%82\"><\/span>4. \u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03b3\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"989\" height=\"1124\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg\" alt=\"\u0392\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03ae \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio\" class=\"wp-image-192889\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg 989w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-352x400.jpg 352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-1352x1536.jpg 1352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1.jpg 1761w\" sizes=\"auto, (max-width: 989px) 100vw, 989px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:102px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">\u039f Colcombe \u03ba\u03b1\u03b9 \u03b7 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03c4\u03bf\u03c5 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7\u03c3\u03b1\u03bd \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 cardio \u03c3\u03c4\u03b9\u03c2 \u03b3\u03bd\u03c9\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bc\u03b1\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b5\u03c2, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03b4\u03b5\u03af\u03b3\u03bc\u03b1 55 \u03b7\u03bb\u03b9\u03ba\u03b9\u03c9\u03bc\u03ad\u03bd\u03c9\u03bd \u03b5\u03bd\u03b7\u03bb\u03af\u03ba\u03c9\u03bd. \u039a\u03b1\u03b8 &#8216;\u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b3\u03ae\u03c1\u03b1\u03bd\u03c3\u03b7, \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bc\u03b9\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c4\u03c9\u03bd \u03b9\u03c3\u03c4\u03ce\u03bd, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bd\u03c9\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ce\u03bd. \u039c\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03b5\u03b9\u03ba\u03cc\u03bd\u03b9\u03c3\u03b7\u03c2 \u03bc\u03b1\u03b3\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd, \u03bf\u03b9 \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c0\u03af\u03c3\u03c4\u03c9\u03c3\u03b1\u03bd \u03cc\u03c4\u03b9<strong> \u03b7 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03bc\u03b5\u03c4\u03c1\u03b9\u03bf\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c4\u03c9\u03bd \u03b9\u03c3\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c0\u03ce\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03b1\u03c1\u03b3\u03ae \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bd\u03c9\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ce\u03bd \u03c3\u03c4\u03b1 \u03b3\u03b7\u03c1\u03b1\u03c4\u03b5\u03b9\u03ac.<\/strong><\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03cc\u03c4\u03b1\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03b3\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5, \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 cardio \u03cc\u03c4\u03b1\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03b9. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03c9\u03c6\u03b5\u03bb\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc \u03cc\u03c4\u03b1\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03bd\u03b5\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9. \u0395\u03ac\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03b5\u03be\u03ad\u03c4\u03b1\u03c3\u03b7 \u03ae \u03bc\u03b9\u03b1 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03bc\u03ad\u03c1\u03b1 \u03c3\u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac, \u03bc\u03b9\u03b1 \u03c0\u03c1\u03c9\u03b9\u03bd\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 <strong>\u03c3\u03c5\u03b3\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2.<\/strong> \u0395\u03c0\u03af\u03c3\u03b7\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03b8\u03b1\u03c1\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03c4\u03bf \u03bc\u03c5\u03b1\u03bb\u03cc \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03af\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c4\u03bf \u03b1\u03c0\u03cc\u03b3\u03b5\u03c5\u03bc\u03b1.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03ac\u03bd \u03ba\u03ac\u03c4\u03b9 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03bf\u03c7\u03bb\u03b5\u03af \u03ae \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ac\u03b3\u03c7\u03bf\u03c2, \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1 cardio \u03ba\u03b1\u03b9 <strong>\u03b8\u03b1 \u03b1\u03b9\u03c3\u03b8\u03b1\u03bd\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1, \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03c4\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03b3\u03af\u03bd\u03bf\u03c5\u03bd \u03c0\u03b9\u03bf \u03c5\u03c0\u03bf\u03c6\u03b5\u03c1\u03c4\u03ac.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\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=\"50959,51070,100246,115087\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_%CE%BF%CF%86%CE%AD%CE%BB%CE%B7_%CE%B1%CF%80%CF%8C_%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_%CF%83%CF%84%CE%BF_%CF%83%CF%80%CE%AF%CF%84%CE%B9\"><\/span>7 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a4\u03b1 \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b5\u03af\u03c3\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac \u03b8\u03b5\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03b6\u03c9\u03ae\u03c2 \u03c3\u03b1\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">\u0398\u03b1<\/strong> <strong>\u03b5\u03be\u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c7\u03c1\u03cc\u03bd\u03bf<\/strong> \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03ac\u03c4\u03b5 \u03c0\u03bf\u03c5\u03b8\u03b5\u03bd\u03ac.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">\u0398\u03b1 \u03b5\u03be\u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c7\u03c1\u03ae\u03bc\u03b1\u03c4\u03b1&nbsp; \u03b1\u03c0\u03cc \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf.<\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">\u0398\u03b1 \u03b5\u03be\u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c7\u03c1\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc.<\/strong> \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c7\u03b1\u03c1\u03ac \u03ba\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b1\u03c5\u03c4\u03cc\u03bd. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03ad\u03bd\u03b1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/sxoinakia\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9<\/a>, \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03bf\u03c3\u03c4\u03af\u03c3\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03bc\u03b5 \u03bc\u03af\u03b1 \u03ae \u03b4\u03c5\u03bf \u03b5\u03c0\u03b9\u03c3\u03ba\u03ad\u03c8\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">\u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b1\u03bd \u03b8\u03b1 \u03c6\u03b1\u03af\u03bd\u03b5\u03c3\u03c4\u03b5 \u03cc\u03bc\u03bf\u03c1\u03c6\u03bf\u03b9. <\/strong>\u0395\u03ac\u03bd \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03bf\u03b9\u03c4\u03ac\u03b6\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03b5\u03c1\u03b3\u03b1 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03b4\u03b5\u03bd \u03b8\u03b1 \u03bd\u03b9\u03ce\u03b8\u03b5\u03c4\u03b5 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">\u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03ba\u03b1\u03ba\u03ad\u03c2 \u03ba\u03b1\u03b9\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2.<\/strong> \u0394\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03b1\u03bd \u03ad\u03be\u03c9 \u03b2\u03c1\u03ad\u03c7\u03b5\u03b9 \u03ae \u03ad\u03c7\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd \u03b1\u03ad\u03c1\u03b1. \u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03b7 \u03af\u03b4\u03b9\u03b1.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b1\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c5\u03c3\u03b9\u03ba\u03ae \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03b1\u03c1\u03ad\u03c3\u03b5\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ac.<\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">\u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03cc\u03c4\u03b9 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 \u03b8\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf \u03c7\u03ce\u03c1\u03bf \u03ae \u03c4\u03bf \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03ac \u03c3\u03b1\u03c2.<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/5-%cf%83%cf%85%ce%bc%ce%b2%ce%bf%cf%85%ce%bb%ce%ad%cf%82-%ce%b3%ce%b9%ce%b1-%ce%bd%ce%b1-%cf%80%ce%b1%cf%81%ce%b1%ce%bc%ce%b5%ce%af%ce%bd%ce%b5%cf%84%ce%b5-%ce%b4%cf%81%ce%b1%cf%83%cf%84%ce%ae%cf%81\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03b9, \u03b1\u03c0\u03bf\u03c6\u03b1\u03c3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b7 \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9<\/strong><\/a> \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03bf \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"12_%CF%83%CF%85%CE%BC%CE%B2%CE%BF%CF%85%CE%BB%CE%AD%CF%82_%CE%B3%CE%B9%CE%B1_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_cardio_%CF%83%CF%84%CE%BF_%CF%83%CF%80%CE%AF%CF%84%CE%B9\"><\/span>12 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\"> \u03a4\u03bf home cardio \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03bc\u03bf\u03c1\u03c6\u03ad\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5<\/span><strong><span data-preserver-spaces=\"true\"> \u03bd\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1, <\/span><\/strong><span data-preserver-spaces=\"true\">\u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ce\u03bd \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ce\u03bd. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b9\u03b5\u03c5\u03ba\u03bf\u03bb\u03cd\u03bd\u03bf\u03c5\u03bc\u03b5 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5, \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03b9 12 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9. \u03a4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03b8\u03b1 <\/span><strong><span data-preserver-spaces=\"true\">\u03b4\u03b7\u03bb\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03bf \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03bf MET<\/span><\/strong><span data-preserver-spaces=\" true \">, \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03bc\u03b9\u03b1 \u03bc\u03bf\u03bd\u03ac\u03b4\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03ba\u03c6\u03c1\u03ac\u03b6\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03be\u03bf\u03b4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b9\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03bd\u03c4\u03af \u03bd\u03b1 \u03ba\u03ac\u03b8\u03b5\u03c3\u03c4\u03b5 \u03ac\u03c0\u03c1\u03b1\u03b3\u03bf\u03b9. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b5\u03ac\u03bd \u03bc\u03b9\u03b1 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ad\u03c7\u03b5\u03b9 \u039c\u0395\u03a4 4, \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03ba\u03b1\u03af\u03bc\u03b5 \u03c4\u03ad\u03c3\u03c3\u03b5\u03c1\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03b1\u03c0\u03cc \u03cc,\u03c4\u03b9 \u03b1\u03bd \u03b1\u03c0\u03bb\u03ac \u03ba\u03b1\u03b8\u03cc\u03bc\u03b1\u03c3\u03c4\u03b1\u03bd \u03b3\u03b9\u03b1 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1. <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a4\u03bf \u039c\u0395\u03a4 1 \u03b9\u03c3\u03bf\u03cd\u03c4\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c0\u03ce\u03c2 \u03bc\u03b5 \u03bc\u03af\u03b1 \u03ce\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ba\u03c1\u03b5\u03b2\u03ac\u03c4\u03b9.<\/strong> \u0393\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf MET \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03bc\u03b5 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 <strong>\u03c4\u03bf\u03bd \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03b1\u03c3\u03b9\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03bc\u03b1\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1:<\/strong> \u0395\u03ac\u03bd \u03ad\u03bd\u03b1 \u03ac\u03c4\u03bf\u03bc\u03bf \u03b6\u03c5\u03b3\u03af\u03b6\u03b5\u03b9 50 \u03ba\u03b9\u03bb\u03ac \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af \u03bc\u03b9\u03b1 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9 \u039c\u0395\u03a4 10 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1, \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 500 kcal \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03bf\u03c5.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a0\u03cc\u03c3\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03ba\u03b1\u03af\u03c4\u03b5 \u03bc\u03b5 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9;<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_%CE%A3%CF%87%CE%BF%CE%B9%CE%BD%CE%AC%CE%BA%CE%B9\"><\/span>1. \u03a3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg\" alt=\"Cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 - \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9\" class=\"wp-image-192903\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:84px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03af\u03bc\u03b1\u03c3\u03c4\u03b5 \u03b5\u03be\u03bf\u03b9\u03ba\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03bf <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/sxoinakia\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9<\/a> \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ba\u03ac \u03bc\u03b1\u03c2 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1. \u0391\u03c0\u03cc \u03c4\u03bf \u03bd\u03b7\u03c0\u03b9\u03b1\u03b3\u03c9\u03b3\u03b5\u03af\u03bf \u03ae \u03c4\u03bf \u03c3\u03c7\u03bf\u03bb\u03b5\u03af\u03bf, \u03c4\u03b1 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd. \u0391\u03c2 \u03c4\u03bf \u03c0\u03b1\u03c1\u03b1\u03b4\u03b5\u03c7\u03c4\u03bf\u03cd\u03bc\u03b5: \u03c0\u03cc\u03c4\u03b5 \u03ae\u03c4\u03b1\u03bd \u03b7 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1 \u03c6\u03bf\u03c1\u03ac \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b1\u03c4\u03b5 \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9; \u03a3\u03c4\u03bf\u03b9\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03b6\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03ad\u03c7\u03b5\u03b9 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03cc\u03c2 \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0388\u03c7\u03bf\u03c5\u03bc\u03b5 \u03ba\u03b1\u03bb\u03ac \u03bd\u03ad\u03b1 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2. \u03a4\u03bf \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9, \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf, \u03b4\u03b5\u03bd \u03be\u03b5\u03c7\u03bd\u03b9\u03ad\u03c4\u03b1\u03b9. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b6\u03b5\u03c3\u03c4\u03b1\u03b8\u03b5\u03af \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2, \u03bd\u03b1 <strong>\u03b1\u03bd\u03b1\u03b3\u03ba\u03b1\u03c3\u03c4\u03b5\u03af \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03ad\u03c4\u03c3\u03b9 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03b8\u03b5\u03af \u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b9\u03ac\u03c0\u03bb\u03b1\u03c3\u03b7. \u0394\u03b5\u03bd \u03b1\u03c0\u03bf\u03c1\u03b5\u03af \u03ba\u03b1\u03bd\u03b5\u03af\u03c2 \u03b3\u03b9\u03b1\u03c4\u03af \u03b1\u03c5\u03c4\u03ae \u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf <strong>\u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03c0\u03cc\u03be\u03b5\u03c1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 cross-fitters.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03c4\u03c1\u03cc\u03c0\u03bf\u03b9 \u03bd\u03b1 \u03c0\u03b7\u03b4\u03ac\u03c4\u03b5 \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03ac\u03bb\u03bc\u03b1 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/li>\n\n\n\n<li>\u03b1\u03c0\u03bb\u03cc \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9 \u03bc\u03b5 \u03c1\u03c5\u03b8\u03bc\u03cc<\/li>\n\n\n\n<li>jumping on one leg<\/li>\n\n\n\n<li>\u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/li>\n\n\n\n<li>\u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9 &#8220;\u03c7\u03b9\u03b1\u03c3\u03c4\u03af&#8221; \u03ae \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03be<\/li>\n\n\n\n<li>\u03b4\u03b9\u03c0\u03bb\u03cc \u03ac\u03bb\u03bc\u03b1 <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ae, \u03b8\u03b1 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03bf\u03cd\u03c3\u03b1\u03bc\u03b5 \u03c4\u03b1 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bb\u03ac \u03ac\u03bb\u03bc\u03b1\u03c4\u03b1, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03bd\u03b5\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b5\u03be\u03bf\u03b9\u03ba\u03b5\u03af\u03c9\u03c3\u03b7 \u03bc\u03b1\u03b6\u03af \u03c4\u03b7\u03c2. \u039c\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03b4\u03b9\u03c0\u03bb\u03ce\u03bd \u03b1\u03bb\u03bc\u03ac\u03c4\u03c9\u03bd, \u03c7\u03b9\u03b1\u03c3\u03c4\u03af \u03ae \u03bc\u03b5 \u03ac\u03bb\u03bc\u03b1 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9. \u0398\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03b4\u03b9\u03b1\u03c3\u03ba\u03b5\u03b4\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a4\u03b9\u03bc\u03ae \u039c\u0395\u03a4:<\/strong> \u03a4\u03bf \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9 \u03c3\u03b5 \u03c5\u03c8\u03b7\u03bb\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>MET 11.<\/strong><\/p>\n\n\n\n<p>\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7 \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>660 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n\n\n\n<li>\u0388\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>880 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Hops_%E2%80%93_front_kick_back_kick_high_jumps\"><\/span>2. Hops &#8211; front kick, back kick, high jumps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"924\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg\" alt=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9\" class=\"wp-image-193586\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-400x329.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1536x1263.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-2048x1684.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:90px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03c0\u03cc \u03c4\u03cc\u03c4\u03b5 \u03c0\u03bf\u03c5 \u03ae\u03c3\u03b1\u03c3\u03c4\u03b1\u03bd \u03c0\u03b1\u03b9\u03b4\u03af, \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b8\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b1\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03b5\u03af\u03b4\u03b7 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b1\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03b6\u03ad\u03c3\u03c4\u03b1\u03bc\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03bc\u03b1\u03b8\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd \u03a6\u0391. \u0394\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03ac\u03bb\u03bc\u03b1\u03c4\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b1\u03c0\u03cc<strong> \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7<\/strong> \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ae \u03ad\u03bd\u03b1\u03bd \u03b1\u03b3\u03ce\u03bd\u03b1.<\/p>\n\n\n\n<div style=\"height:33px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u0393\u03b9\u03b1 \u03c4\u03af \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b9\u03bb\u03ac\u03bc\u03b5;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mummy kicks<\/li>\n\n\n\n<li>butt kicks<\/li>\n\n\n\n<li>jumping on one leg<\/li>\n\n\n\n<li>side jumps<\/li>\n\n\n\n<li>Heisman&#8217;s<\/li>\n\n\n\n<li>tuck jump<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>\u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03b1\u03bb\u03bc\u03ac\u03c4\u03c9\u03bd. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b9\u03b1\u03c3\u03ba\u03b5\u03b4\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03b5\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03ce\u03c1\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b8\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03b9 \u03c3\u03b1 \u03bd\u03b5\u03c1\u03cc. \u0391\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03c3\u03b1\u03c2, \u03c3\u03b1\u03c2 <strong>\u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03c6\u03bf\u03c1\u03ac\u03c4\u03b5 \u03c0\u03b1\u03c0\u03bf\u03cd\u03c4\u03c3\u03b9\u03b1<\/strong> \u03c0\u03bf\u03c5 \u03bd\u03b1 \u03b1\u03c0\u03b1\u03bb\u03cd\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03ba\u03c1\u03b1\u03b4\u03b1\u03c3\u03bc\u03cc \u03ae \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/stromata-gimnastikis\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u03c3\u03c4\u03c1\u03ce\u03bc\u03b1<\/a> \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c0\u03cc\u03bd\u03bf \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a4\u03b9\u03bc\u03ae MET:<\/strong> \u039f \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ce\u03bd \u03b1\u03bb\u03bc\u03ac\u03c4\u03c9\u03bd \u03ad\u03c7\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>MET 9.<\/strong><\/p>\n\n\n\n<p>\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7 \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03ba\u03b1\u03af\u03b5\u03b9 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf <strong>540 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1<\/li>\n\n\n\n<li>\u0388\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03ba\u03b1\u03af\u03b5\u03b9 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf <strong>720 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Jogging\"><\/span>3. Jogging<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">\u03a4\u03bf \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b5\u03ba\u03c4\u03cc\u03c2 \u03c3\u03c0\u03b9\u03c4\u03b9\u03bf\u03cd. \u0391\u03bb\u03bb\u03ac \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af \u03bd\u03b1 <strong>\u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9;<\/strong> \u0395\u03ac\u03bd \u03b6\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03c3\u03c0\u03af\u03c4\u03b9, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b4\u03c9\u03bc\u03ac\u03c4\u03b9\u03b1 \u03b5\u03bd\u03ce<\/span> \u03b1\u03ba\u03bf\u03cd\u03c4\u03b5 \u03c4\u03bf podcast \u03bc\u03b1\u03c2. \u0395\u03ac\u03bd \u03b6\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc \u03b4\u03b9\u03b1\u03bc\u03ad\u03c1\u03b9\u03c3\u03bc\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03b9\u03c4\u03cc\u03c0\u03b9\u03bf \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba. \u038c\u03c4\u03b1\u03bd \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b5 <a href=\"https:\/\/www.youtube.com\/c\/GymBeamgr\/videos\" target=\"_blank\" rel=\"noreferrer noopener\">\u03c4\u03b1 \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03af\u03bd\u03c4\u03b5\u03bf \u03c3\u03c4\u03bf YouTube <\/a> \u03ae \u03c3\u03b5\u03b9\u03c1\u03ac \u03c3\u03c4\u03bf Netflix, \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03c6\u03b1\u03bd\u03b5\u03af \u03c4\u03af\u03c0\u03bf\u03c4\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a4\u03b9\u03bc\u03ae \u039c\u0395\u03a4:<\/strong> \u03a4\u03bf \u03b5\u03c0\u03b9\u03c4\u03cc\u03c0\u03b9\u03bf \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>MET 8.<\/strong><\/p>\n\n\n\n<p>\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7 \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03ba\u03b1\u03af\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>480 kcal <\/strong>\u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n\n\n\n<li>\u0388\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>640 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Jumping_Jacks\"><\/span>4. Jumping Jacks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03bc\u03ad\u03c1\u03bf\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03b2\u03af\u03bd\u03c4\u03b5\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03bf YouTube. \u0392\u03c1\u03ae\u03ba\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03b9\u03ba\u03c4\u03ad\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03b5 \u03cc\u03bb\u03bf \u03c4\u03bf\u03bd \u03ba\u03cc\u03c3\u03bc\u03bf. \u0394\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03b1\u03bc\u03c6\u03b9\u03b2\u03bf\u03bb\u03af\u03b1, \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 <strong>\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1.<\/strong> \u03a0\u03b1\u03c1\u03cc\u03bb\u03bf \u03c0\u03bf\u03c5 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03bb\u03cc \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03ce\u03c4\u03b7 \u03bc\u03b1\u03c4\u03b9\u03ac, \u03b5\u03b3\u03b3\u03c5\u03cc\u03bc\u03b1\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b8\u03b1 \u03b9\u03b4\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bb\u03cc. \u039e\u03b5\u03ba\u03b9\u03bd\u03ac\u03bc\u03b5 \u03c3\u03b5 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7, \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03bc\u03b1\u03c2 \u03b5\u03bd\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bc\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ae\u03ba\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u03a0\u03b7\u03b4\u03ac\u03bc\u03b5 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03bf\u03af\u03b3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03bc\u03b1\u03c2. \u03a4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03c3\u03b7\u03ba\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9. \u03a4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b5 \u03bc\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae \u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1, \u03b4\u03b5\u03bd \u03c4\u03b1 \u03bb\u03c5\u03b3\u03af\u03b6\u03bf\u03c5\u03bc\u03b5. \u0397 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03c1\u03bf\u03c6\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1. <strong>\u039c\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1.<\/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 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03cc\u03c1\u03b9\u03ac \u03c3\u03b1\u03c2 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 jumping Jacks, \u03c3\u03b1\u03c2 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, <strong>\u03ad\u03bd\u03b1 \u03bb\u03b5\u03c0\u03c4\u03cc \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7\u03c2 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03b4\u03cd\u03bf \u03bb\u03b5\u03c0\u03c4\u03ac \u03c3\u03b5 \u03c0\u03b9\u03bf \u03b1\u03c1\u03b3\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc.<\/strong> \u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c4\u03b5\u03bb\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03c7\u03c1\u03cc\u03bd\u03bf \u03bc\u03b7\u03b4\u03ad\u03bd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a4\u03b9\u03bc\u03ae \u039c\u0395\u03a4:<\/strong> \u03a4\u03b1 Jumping jacks \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>MET 8.<\/strong><\/p>\n\n\n\n<p>\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7 \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03ba\u03b1\u03af\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>480 kcal <\/strong>\u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n\n\n\n<li>\u0388\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>640 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.gr\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg\" alt=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio  - jumping jacks\" class=\"wp-image-192933\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Burpees\"><\/span>5. Burpees<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03b5\u03c1\u03b9\u03ba\u03bf\u03af \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03c4\u03b1 \u03bc\u03b9\u03c3\u03bf\u03cd\u03bd, \u03b5\u03bd\u03ce \u03ac\u03bb\u03bb\u03bf\u03b9 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03bf\u03cd\u03bd \u03c4\u03b7 \u03b6\u03c9\u03ae \u03c7\u03c9\u03c1\u03af\u03c2 \u03b1\u03c5\u03c4\u03ac. \u039d\u03b1\u03b9, \u03bc\u03b9\u03bb\u03ac\u03bc\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b1 <strong>burpees.<\/strong> \u0395\u03ac\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03c6\u03b1\u03bd \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd, \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b8\u03b1 \u03c3\u03c5\u03bc\u03c6\u03c9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b1\u03b6\u03af \u03bc\u03b1\u03c2 \u03cc\u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03bf\u03bb\u03cd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac \u03bc\u03c5\u03ca\u03ba\u03ac \u03bc\u03ad\u03c1\u03b7 \u03ba\u03b1\u03b9 <strong>\u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c0\u03bf\u03bb\u03cd \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae \u03cc\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae \u03c3\u03b1\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 burpees;<\/strong> \u0391\u03c2 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5 \u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7. \u03a3\u03c4\u03b5\u03ba\u03cc\u03bc\u03b1\u03c3\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9, \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03bc\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03b1\u03bc\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b1\u03c2. \u039a\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 squat, \u03b2\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bc\u03b1\u03c2 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c0\u03b7\u03b4\u03bf\u03cd\u03bc\u03b5&nbsp; \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03bc\u03b1\u03c2 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 plank. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c0\u03b7\u03b4\u03bf\u03cd\u03bc\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b9\u03c3\u03b9\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c0\u03ac\u03bb\u03b9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03c4\u03c1\u03bf\u03c0\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03c0\u03c1\u03bf\u03c3\u03b8\u03ae\u03ba\u03b7 push-up<\/li>\n\n\n\n<li>\u03c0\u03c1\u03bf\u03c3\u03b8\u03ae\u03ba\u03b7 push-up \u03bc\u03b5 \u03c0\u03b1\u03bb\u03b1\u03bc\u03ac\u03ba\u03b9<\/li>\n\n\n\n<li>\u03c0\u03c1\u03bf\u03c3\u03b8\u03ae\u03ba\u03b7 plank \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9<\/li>\n\n\n\n<li>\u03c0\u03c1\u03bf\u03c3\u03b8\u03ae\u03ba\u03b7 mountain climbers<\/li>\n\n\n\n<li>\u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03b1\u03c1\u03cd \u03c3\u03b1\u03ba\u03af\u03b4\u03b9\u03bf<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03cc\u03c0\u03c9\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a4\u03b9\u03bc\u03ae MET:<\/strong> \u03a4\u03b1 Burpees \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>11 MET.<\/strong><\/p>\n\n\n\n<p>\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7 \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>660 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n\n\n\n<li>\u0388\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>880 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"742\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg\" alt=\"\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 sliding \" class=\"wp-image-192951\" style=\"width:843px;height:557px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-400x264.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1536x1014.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_%CE%91%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_sliding\"><\/span>6. \u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 sliding <span class=\"ez-toc-section-end\"><\/span><\/h2>\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 \u03b5\u03af\u03c7\u03b1\u03c4\u03b5 \u03ae\u03b4\u03b7 \u03c4\u03b7\u03bd \u03c4\u03b9\u03bc\u03ae \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03bf flow-in mat. \u039d\u03b1\u03b9, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03bf\u03b2\u03b1\u03c1\u03ae \u03c5\u03c0\u03cc\u03b8\u03b5\u03c3\u03b7. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c7\u03b1\u03c1\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b1\u03bd \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b1\u03c5\u03c4\u03cc. \u0395\u03ac\u03bd \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c7\u03ce\u03c1\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/diskoi-olisthisis-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sliders<\/a>, \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c4\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03b1\u03bb\u03b9\u03cc \u03c1\u03bf\u03cd\u03c7\u03bf \u03ae \u03c0\u03b1\u03bd\u03af \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b3\u03bb\u03b9\u03c3\u03c4\u03c1\u03ac\u03b5\u03b9. \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2, \u03b8\u03b1 \u03b3\u03c5\u03b1\u03bb\u03af\u03b6\u03b5\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03c4\u03bf \u03b4\u03ac\u03c0\u03b5\u03b4\u03bf.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 sliders;<\/strong> \u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 plank, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c9\u03c1\u03b1\u03af\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c6\u03b9\u03c7\u03c4\u03cc, \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2, \u03bd\u03b1 \u03c4\u03b1 \u03c3\u03cd\u03c1\u03b5\u03c4\u03b5 \u03bc\u03b1\u03b6\u03af, \u03c3\u03b5 \u03c3\u03c4\u03b1\u03c5\u03c1\u03cc, \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 mountain climbers, &nbsp;jacks \u03ba\u03b1\u03b9 \u03bf\u03cd\u03c4\u03c9 \u03ba\u03b1\u03b8\u03b5\u03be\u03ae\u03c2. \u0395\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf, \u03b2\u03ac\u03bb\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03bf \u03c0\u03b9\u03c3\u03b9\u03bd\u03cc \u03c3\u03b1\u03c2 (\u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03ad\u03bd\u03b1 \u03b2\u03b9\u03b2\u03bb\u03af\u03bf \u03ae \u03ad\u03bd\u03b1 \u03b3\u03b5\u03bc\u03ac\u03c4\u03bf \u03c3\u03b1\u03ba\u03af\u03b4\u03b9\u03bf) \u03ae \u03c6\u03bf\u03c1\u03ad\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/gileko-me-bari-10-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u03b3\u03b9\u03bb\u03ad\u03ba\u03bf \u03bc\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2<\/a>. \u039c\u03b9\u03b1 \u03ac\u03bb\u03bb\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 push-ups.<strong> \u0395\u03b3\u03b3\u03c5\u03cc\u03bc\u03b1\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bf \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1\u03c2 \u03c3\u03b1\u03c2 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03bc\u03cc\u03bd\u03bf \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03ba\u03b1\u03af\u03b3\u03b5\u03c4\u03b1\u03b9.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a4\u03b9\u03bc\u03ae \u039c\u0395\u03a4:<\/strong> \u039f\u03b9 \u03c0\u03c1\u03bf\u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03b8\u03b5\u03af\u03c3\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 sliders \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>\u039c\u0395\u03a4 11.<\/strong><\/p>\n\n\n\n<p>\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7 \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>660 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n\n\n\n<li>\u0388\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>880 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_%CE%91%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CF%83%CF%89%CE%BC%CE%B1%CF%84%CE%B9%CE%BA%CE%BF%CF%8D_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82\"><\/span>7. \u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03af\u03b1, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03b2\u03b1\u03c1\u03b5\u03c4\u03ae \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1. \u0395\u03ac\u03bd \u03b1\u03c0\u03bf\u03c6\u03b1\u03c3\u03af\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c9\u03c2 cardio, \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03ae \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ae\u03c2, \u03bc\u03b1\u03ba\u03c1\u03bf\u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u0394\u03b5\u03bd \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ac\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b4\u03b9\u03b1\u03bb\u03b5\u03af\u03bc\u03bc\u03b1\u03c4\u03b1. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03b8\u03b1 \u03ae\u03c4\u03b1\u03bd \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03cc\u03c4\u03b5\u03c1\u03b7 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 HIIT.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 squats<\/li>\n\n\n\n<li>squats \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9<\/li>\n\n\n\n<li>lunges<\/li>\n\n\n\n<li>push-ups<\/li>\n\n\n\n<li>box step-ups (\u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03bd\u03b1\u03c0\u03ad \u03c3\u03b1\u03c2)<\/li>\n\n\n\n<li>sit-ups<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"633\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg\" alt=\"\u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 cardio \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2\" class=\"wp-image-193604\" style=\"width:843px;height:475px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1536x865.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-2048x1154.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\"> \u0395\u03ac\u03bd \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 <\/span><strong><span data-preserver-spaces=\"true\">\u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2. <\/span> <\/strong><span data-preserver-spaces=\"true\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bf\u03c1\u03af\u03c3\u03b5\u03c4\u03b5 2 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03ad\u03c0\u03b5\u03b9\u03c4\u03b1 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7. \u039c\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf\u03bd \u03b3\u03cd\u03c1\u03bf \u03b1\u03c1\u03ba\u03b5\u03c4\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf, \u03c3\u03b1\u03c2 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1<\/span><strong><span data-preserver-spaces=\"true\"> \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03bf \u03c7\u03c1\u03bf\u03bd\u03cc\u03bc\u03b5\u03c4\u03c1\u03bf Tabata, <\/span><\/strong>\u03cc\u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5<strong><span data-preserver-spaces=\"true\"> \u03bd\u03b1 \u03bf\u03c1\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03b9\u03b4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03ac \u03b4\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 <\/span><\/strong>\u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03bd\u03b1 \u03b5\u03c3\u03c4\u03b9\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u0395\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03ad\u03bd\u03b1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/set-apo-imantes-gumnastikis-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03b5\u03c4 \u03b1\u03bd\u03cd\u03c8\u03c9\u03c3\u03b7\u03c2<\/a>.<\/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, <strong>\u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03c5\u03ba\u03bf\u03bb\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2.<\/strong> \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 squats \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b9\u03bc\u03ac\u03bd\u03c4\u03b5\u03c2 \u03b1\u03bd\u03ac \u03c0\u03ac\u03c3\u03b1 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b4\u03b9\u03b5\u03c5\u03ba\u03bf\u03bb\u03cd\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ae \u03c3\u03b5 jumping lunges, \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03bc\u03c0\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\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<p><strong data-rich-text-format-boundary=\"true\">\u03a4\u03b9\u03bc\u03ae \u039c\u0395\u03a4: <\/strong>\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03cc\u03bc\u03b5\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03b7 \u039c\u0395\u03a4 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9. \u0391\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03bf\u03b9\u03ba\u03af\u03bb\u03b5\u03b9 \u03ba\u03ac\u03c0\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd 6 &#8211; 10.<\/p>\n\n\n\n<p>\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7 \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>360 &#8211; 600 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n\n\n\n<li>\u0388\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>480 &#8211; 800 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"8_%CE%9C%CF%80%CE%BF%CE%BE\"><\/span>8. \u039c\u03c0\u03bf\u03be<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"1124\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg\" alt=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio - \u03bc\u03c0\u03bf\u03be\" class=\"wp-image-192978\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg 935w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-333x400.jpg 333w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-1278x1536.jpg 1278w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964.jpg 1285w\" sizes=\"auto, (max-width: 935px) 100vw, 935px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:125px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0394\u03b5\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c3\u03ac\u03ba\u03bf \u03c4\u03bf\u03c5 \u03bc\u03c0\u03bf\u03be \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9; \u0394\u03b5\u03bd \u03c4\u03bf\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03cc\u03bb\u03bf\u03c5! \u0391\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bf\u03b9<strong> \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03b9 \u03bc\u03c0\u03cc\u03be\u03b5\u03c1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03b7 \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf shading \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c0\u03b1\u03bb\u03b5\u03cd\u03bf\u03c5\u03bd \u03b5\u03bd\u03ac\u03bd\u03c4\u03b9\u03b1 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc \u03b1\u03bd\u03c4\u03af\u03c0\u03b1\u03bb\u03bf, <\/strong>\u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c7\u03c4\u03c5\u03c0\u03ae\u03c3\u03bf\u03c5\u03bd \u03bc\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03b3\u03c1\u03bf\u03b8\u03b9\u03ad\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c3\u03b5\u03af\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf. <strong> \u03a6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c7\u03b5\u03b9\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf \u03b5\u03c7\u03b8\u03c1\u03cc \u03c3\u03b1\u03c2 \u03b1\u03c0\u03ad\u03bd\u03b1\u03bd\u03c4\u03af \u03c3\u03b1\u03c2 <\/strong>\u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf\u03bd \u03c7\u03c4\u03c5\u03c0\u03ae\u03c3\u03b5\u03c4\u03b5.<\/p>\n\n\n\n<div style=\"height:56px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0398\u03c5\u03bc\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bf \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c2 \u03b5\u03c7\u03b8\u03c1\u03cc\u03c2 \u03b1\u03bc\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03c7\u03c4\u03c5\u03c0\u03ae\u03bc\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03c4\u03b5\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03c9\u03bd \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd. \u038c\u03c4\u03b1\u03bd \u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03bc\u03bf\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03c0\u03bf\u03be \u03bc\u03b5 \u03c4\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc, <strong>\u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03c4\u03bf cardio \u03b8\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03c0\u03b9\u03bf \u03b4\u03b9\u03b1\u03c3\u03ba\u03b5\u03b4\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc.<\/strong><\/p>\n\n\n\n<div style=\"height:78px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a4\u03b9\u03bc\u03ae \u039c\u0395\u03a4:<\/strong> \u03a4\u03bf \u03bc\u03c0\u03bf\u03be \u03ad\u03c7\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>\u039c\u0395\u03a4 5,5.<\/strong><\/p>\n\n\n\n<p>\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7 \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>330 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n\n\n\n<li>\u0388\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>440 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_%CE%A4%CE%BF_%CF%84%CE%B5%CF%83%CF%84_%CF%84%CE%BF%CF%85_Jack\"><\/span>9. \u03a4\u03bf \u03c4\u03b5\u03c3\u03c4 \u03c4\u03bf\u03c5 Jack<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c4\u03b5\u03c3\u03c4, \u03b8\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2. \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c5\u03c4\u03bf\u03cd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 <strong>\u03c3\u03b5 \u03c0\u03bf\u03b9\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.<\/strong> \u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03bf\u03b9 \u03c5\u03c0\u03bf\u03c8\u03ae\u03c6\u03b9\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c0\u03bf\u03c5\u03b4\u03ad\u03c2 \u03ae \u03bf\u03b9 \u03b1\u03c3\u03c4\u03c5\u03bd\u03bf\u03bc\u03b9\u03ba\u03bf\u03af \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7. \u0395\u03ac\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c4\u03b5\u03c3\u03c4 \u03b3\u03b9\u03b1 2 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c4\u03bf \u03c0\u03bf\u03bb\u03cd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03bb\u03ad\u03b3\u03be\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03c3\u03bf \u03ba\u03b1\u03bb\u03ac \u03b8\u03b1 \u03c4\u03b1 \u03c0\u03ac\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03bd\u03c4\u03b5\u03c5\u03be\u03b7. \u03a6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c0\u03b9\u03bf \u03b1\u03c1\u03b3\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03b3\u03b9\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03b4\u03cd\u03bf \u03bb\u03b5\u03c0\u03c4\u03ac \u03ae \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a0\u03ce\u03c2 \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c4\u03bf \u03c4\u03b5\u03c3\u03c4 \u03c4\u03bf\u03c5 Jack; <\/strong>\u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 backstand, \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03be\u03b1\u03c0\u03bb\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c4\u03bf\u03bc\u03ac\u03c7\u03b9 \u03c3\u03b1\u03c2, \u03bc\u03b5\u03c4\u03ac \u03c0\u03af\u03c3\u03c9 \u03c3\u03b5 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03be\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2. \u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03b4\u03b9\u03b1\u03b4\u03bf\u03c7\u03b9\u03ba\u03ac \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 4 \u03b8\u03ad\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b3\u03c1\u03b7\u03b3\u03bf\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a4\u03b9\u03bc\u03ae MET:<\/strong> \u03a4\u03bf \u03c4\u03b5\u03c3\u03c4 \u03c4\u03bf\u03c5 Jack \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>MET 10.<\/strong><\/p>\n\n\n\n<p>\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7 \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5<strong> 600 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n\n\n\n<li>\u0388\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>800 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"10_%CE%A7%CE%BF%CF%81%CF%8C%CF%82\"><\/span>10. \u03a7\u03bf\u03c1\u03cc\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg\" alt=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio\" class=\"wp-image-193007\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-301x400.jpeg 301w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-1154x1536.jpeg 1154w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53.jpeg 1202w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0388\u03c7\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03b9 \u03c0\u03bf\u03c4\u03ad \u03bd\u03b1 \u03b2\u03ac\u03bb\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c5\u03c3\u03b9\u03ba\u03ae \u03c3\u03c4\u03bf \u03c4\u03ad\u03c1\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b5\u03af\u03c3\u03c4\u03b5 <strong>\u03c3\u03c4\u03b7 \u03b4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c5\u03bd\u03b1\u03c5\u03bb\u03af\u03b1 \u03c4\u03c1\u03b1\u03b3\u03bf\u03c5\u03b4\u03b9\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c7\u03bf\u03c1\u03bf\u03cd;<\/strong> \u0395\u03ac\u03bd \u03cc\u03c7\u03b9, \u03b4\u03b5\u03bd \u03be\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03b9 \u03c7\u03ac\u03bd\u03b5\u03c4\u03b5. \u038c\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b8\u03b1 \u03b1\u03c0\u03bf\u03bb\u03b1\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03b1\u03c5\u03bb\u03af\u03b1 \u03c3\u03b1\u03c2, \u03b1\u03bb\u03bb\u03ac \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bf \u03c7\u03bf\u03c1\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 cardio \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b9\u03b1\u03c3\u03ba\u03b5\u03b4\u03ac\u03c3\u03b5\u03b9. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03b1\u03c1\u03b3\u03ac \u03c4\u03c1\u03b1\u03b3\u03bf\u03cd\u03b4\u03b9\u03b1 \u03bc\u03b5 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf\u03c5\u03c2 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 <strong>\u03bd\u03b1 \u03b5\u03ba\u03c4\u03bf\u03bd\u03ce\u03c3\u03b5\u03c4\u03b5 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1.<\/strong><\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a3\u03b1\u03c2 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03cc\u03c4\u03b1\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9, \u03b3\u03b9\u03b1\u03c4\u03af \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c6\u03b1\u03af\u03bd\u03b5\u03c3\u03c4\u03b5 \u03c4\u03cc\u03c3\u03bf \u03b1\u03ba\u03b1\u03c4\u03b1\u03bc\u03ac\u03c7\u03b7\u03c4\u03bf\u03b9 \u03cc\u03c3\u03bf \u03bd\u03bf\u03bc\u03af\u03b6\u03b5\u03c4\u03b5. <strong>\u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03b4\u03b9\u03b1\u03c3\u03ba\u03ad\u03b4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/strong> \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b1\u03be\u03b9\u03bf\u03c0\u03c1\u03b5\u03c0\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd.<\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03ac\u03bd \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03bf\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03bc\u03cc\u03bd\u03bf\u03b9 \u03c3\u03b1\u03c2, \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03af\u03bd\u03c4\u03b5\u03bf \u03c7\u03bf\u03c1\u03bf\u03cd \u03c3\u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b9\u03b4\u03ac\u03be\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b8\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf\u03b9 \u03c3\u03b1\u03c2. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03c4\u03b1 \u03b2\u03b9\u03bd\u03c4\u03b5\u03bf\u03c0\u03b1\u03b9\u03c7\u03bd\u03af\u03b4\u03b9\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd, \u03cc\u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b9\u03bc\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b9\u03b1\u03c2 \u03c6\u03b9\u03b3\u03bf\u03cd\u03c1\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03bf\u03b8\u03cc\u03bd\u03b7.<\/p>\n\n\n\n<div style=\"height:37px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a4\u03b9\u03bc\u03ae \u039c\u0395\u03a4:<\/strong> \u039f \u03c7\u03bf\u03c1\u03cc\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>\u039c\u0395\u03a4 7,8.<\/strong><\/p>\n\n\n\n<p>\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7 \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>468 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n\n\n\n<li>\u0388\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>624 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"11_Fitness_%CF%83%CE%B9%CE%B3%CF%8D%CF%81%CE%B9%CF%83%CE%BC%CE%B1\"><\/span>11. Fitness \u03c3\u03b9\u03b3\u03cd\u03c1\u03b9\u03c3\u03bc\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0394\u03c5\u03c3\u03c4\u03c5\u03c7\u03ce\u03c2, \u03cc\u03bb\u03bf\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03c5\u03b3\u03c5\u03c1\u03af\u03b6\u03bf\u03c5\u03bc\u03b5. \u03a4\u03bf \u03af\u03b4\u03b9\u03bf \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03bb\u03ad\u03be\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b4\u03cd\u03bf \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5, \u03cc\u03c4\u03b1\u03bd \u03b4\u03b5\u03bd \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03c0\u03bf\u03bb\u03cd \u03c7\u03c1\u03cc\u03bd\u03bf \u03ba\u03b1\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b1\u03c3\u03af\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd; <strong>\u03a4\u03b9 \u03bb\u03ad\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b1 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03c3\u03b5\u03c4\u03b5;<\/strong> \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1 \u03b9\u03b4\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf \u03bc\u03c0\u03bb\u03bf\u03c5\u03b6\u03ac\u03ba\u03b9 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b4\u03bf\u03c1\u03c6\u03af\u03bd\u03b5\u03c2, \u03b8\u03b1 \u03b1\u03bd\u03c4\u03b1\u03bc\u03b5\u03b9\u03c6\u03b8\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03c4\u03b1\u03ba\u03c4\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03bf \u03b4\u03b9\u03b1\u03bc\u03ad\u03c1\u03b9\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><strong data-rich-text-format-boundary=\"true\">\u03a0\u03ce\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03c4\u03ad\u03c4\u03bf\u03b9\u03bf \u03c3\u03b9\u03b3\u03cd\u03c1\u03b9\u03c3\u03bc\u03b1;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">\u03a0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5<\/strong> &#8211; \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03b1\u03b6\u03ad\u03c8\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03c1\u03ce\u03bc\u03b9\u03ba\u03b1 \u03c1\u03bf\u03cd\u03c7\u03b1 \u03c3\u03c4\u03bf \u03b4\u03b9\u03b1\u03bc\u03ad\u03c1\u03b9\u03c3\u03bc\u03b1, \u03ba\u03c1\u03b5\u03bc\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c1\u03bf\u03cd\u03c7\u03b1, \u03be\u03b5\u03c3\u03ba\u03bf\u03bd\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c0\u03bb\u03cd\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03b1\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">\u03a0\u03c1\u03bf\u03c3\u03b4\u03b9\u03bf\u03c1\u03af\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bd \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03c4\u03bf\u03cd\u03bd \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03c3\u03c4\u03bf \u03bc\u03c5\u03b1\u03bb\u03cc \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">\u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 <\/span><strong><span data-preserver-spaces=\"true\">10 burpees <\/span><\/strong><span data-preserver-spaces=\"true\">\u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c1\u03bf\u03cd\u03c7\u03bf \u03c0\u03bf\u03c5 \u03bc\u03b1\u03b6\u03b5\u03cd\u03b5\u03c4\u03b5. \u039a\u03b1\u03c4\u03ac \u03c4\u03bf \u03ac\u03c0\u03bb\u03c9\u03bc\u03b1 \u03c1\u03bf\u03cd\u03c7\u03c9\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 <\/span><strong><span data-preserver-spaces=\"true\">3 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1&nbsp;<\/span> <\/strong> <span data-preserver-spaces=\"true\"> \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03bb\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c1\u03bf\u03cd\u03c7\u03bf<\/span><strong><span data-preserver-spaces=\"true\"> (\u03bd\u03b1\u03b9, \u03ad\u03bd\u03b1 \u03c0\u03bb\u03c5\u03bd\u03c4\u03ae\u03c1\u03b9\u03bf \u03b3\u03b5\u03bc\u03ac\u03c4\u03bf \u03ba\u03ac\u03bb\u03c4\u03c3\u03b5\u03c2 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03b5\u03c6\u03b9\u03ac\u03bb\u03c4\u03b7\u03c2 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae), \u03cc\u03c4\u03b1\u03bd \u03be\u03b5\u03c3\u03ba\u03bf\u03bd\u03af\u03b6\u03b5\u03c4\u03b5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\"> 5 push-ups<\/span><strong><span data-preserver-spaces=\"true\"> \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c3\u03ba\u03bf\u03c5\u03c0\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03bb\u03cd\u03c3\u03b9\u03bc\u03bf \u03c4\u03bf\u03c5 \u03b4\u03b1\u03c0\u03ad\u03b4\u03bf\u03c5 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c7\u03bf\u03c1\u03cc. <\/span> <\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03c3\u03b9\u03b3\u03c5\u03c1\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 <strong>\u03af\u03c3\u03c9\u03c2 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b9\u03b4\u03ac\u03be\u03b5\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b1\u03bb\u03ad\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b5\u03b9\u03b5\u03c2.<\/strong> \u03a4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03c6\u03bf\u03c1\u03ac, \u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03ac\u03bb\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03ac\u03c0\u03bb\u03c5\u03c4\u03b1 \u03c1\u03bf\u03cd\u03c7\u03b1 \u03c3\u03c4\u03bf \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 10 burpees \u03ae \u03bd\u03b1 \u03c4\u03bf \u03bc\u03b5\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ba\u03b1\u03bb\u03ac\u03b8\u03b9 \u03b1\u03c0\u03bb\u03cd\u03c4\u03c9\u03bd \u03cc\u03c0\u03bf\u03c5 \u03b1\u03bd\u03ae\u03ba\u03b5\u03b9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a4\u03b9\u03bc\u03ae \u039c\u0395\u03a4:<\/strong> \u03a4\u03bf fitness \u03c3\u03b9\u03b3\u03cd\u03c1\u03b9\u03c3\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>MET 6.<\/strong><\/p>\n\n\n\n<p>\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7 \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>360 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n\n\n\n<li>\u0388\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>480 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"12_Bonus_Tip_%E2%80%93_%CE%A3%CE%B5%CE%BE\"><\/span>12. Bonus Tip &#8211; \u03a3\u03b5\u03be<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\"> \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03ba\u03bf\u03cd\u03c3\u03b5\u03b9 \u03c0\u03bf\u03c4\u03ad \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03cc\u03c3\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03b5\u03be. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03b5\u03bd\u03b4\u03ad\u03c7\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03bf\u03b3\u03bf\u03b7\u03c4\u03b5\u03cd\u03c3\u03bf\u03c5\u03bc\u03b5. <\/span><strong><span data-preserver-spaces=\"true\">\u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03c4\u03c1\u03b9\u03c0\u03c4\u03b9\u03ba\u03ae \u03c0\u03bb\u03b5\u03b9\u03bf\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03c0\u03b5\u03c1\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03c9\u03bd, \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf\u03b9 \u03bf\u03b9 \u03b1\u03c1\u03b9\u03b8\u03bc\u03bf\u03af<\/span><\/strong><span data-preserver-spaces=\"true\">. \u03a6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03b1\u03c5\u03c4\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b8\u03b1 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b8\u03b1 \u03b1\u03c0\u03bf\u03bb\u03b1\u03cd\u03c3\u03b5\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7<\/span><strong><span data-preserver-spaces=\"true\"> \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc \u03c7\u03c1\u03cc\u03bd\u03bf \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c3\u03cd\u03bd\u03c4\u03c1\u03bf\u03c6\u03cc \u03c3\u03b1\u03c2. <\/span><\/strong><span data-preserver-spaces=\"true \">\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2, \u03b8\u03b1 \u03ae\u03c4\u03b1\u03bd \u03bc\u03ac\u03bb\u03bb\u03bf\u03bd \u03c0\u03b9\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5, \u03b1\u03c2 \u03c0\u03bf\u03cd\u03bc\u03b5, \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9. <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u03a4\u03b9\u03bc\u03ae \u039c\u0395\u03a4:<\/strong> \u03a4\u03bf \u03c3\u03b5\u03be \u03ad\u03c7\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>\u039c\u0395\u03a4 1,8.<\/strong><\/p>\n\n\n\n<p>\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7 \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>108 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n\n\n\n<li>\u0388\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>144 kcal<\/strong> \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8C%CF%83%CE%B5%CF%82_%CE%B8%CE%B5%CF%81%CE%BC%CE%AF%CE%B4%CE%B5%CF%82_%CE%BC%CF%80%CE%BF%CF%81%CE%BF%CF%8D%CE%BC%CE%B5_%CE%BD%CE%B1_%CE%BA%CE%AC%CF%88%CE%BF%CF%85%CE%BC%CE%B5_%CF%87%CE%AC%CF%81%CE%B7_%CF%83%CF%84%CE%BF_Cardio\"><\/span>\u03a0\u03cc\u03c3\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03bf\u03c5\u03bc\u03b5 \u03c7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03bf Cardio;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03ac\u03bd \u03bb\u03ac\u03b2\u03bf\u03c5\u03bc\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c4\u03b9\u03c2<strong> \u03bc\u03ad\u03c3\u03b5\u03c2 \u03c4\u03b9\u03bc\u03ad\u03c2<\/strong> \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd cardio \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd \u03c7\u03c9\u03c1\u03af\u03c2 \u03c4\u03bf \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03bf \u03bc\u03c0\u03cc\u03bd\u03bf\u03c5\u03c2, \u03b8\u03b1 \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03bc\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 <strong>60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 520 kcal \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1 \u03bc\u03b5 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 692 kcal \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ce\u03c1\u03b1.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03bf\u03c3\u03cc \u03c3\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1;<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong data-rich-text-format-boundary=\"true\">\u03a6\u0391\u0393\u0397\u03a4\u038c<\/strong><\/th><th><center>\u0386\u039d\u03a4\u03a1\u0391\u03a3 \u03a3\u0395 30 \u039b\u0395\u03a0\u03a4\u0386 \/ 346 KCAL<\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">\u0393\u03a5\u039d\u0391\u038a\u039a\u0391 \u03a3\u0395 30 \u039b\u0395\u03a0\u03a4\u0386 \/ 260 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">\u0386\u039d\u03a4\u03a1\u0391\u03a3 \u03a3\u0395 60 \u039b\u0395\u03a0\u03a4\u0386 \/ 692 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">\u0393\u03a5\u039d\u0391\u038a\u039a\u0391 \u03a3\u0395 60 \u039b\u0395\u03a0\u03a4\u0386 \/ 520 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">\u0386\u039d\u03a4\u03a1\u0391\u03a3 \u03a3\u0395 90 \u039b\u0395\u03a0\u03a4\u0386\/1038 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">\u0393\u03a5\u039d\u0391\u038a\u039a\u0391 \u03a3\u0395 90 \u039b\u0395\u03a0\u03a4\u0386\/780 KCAL<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>\u0392\u03c1\u03ce\u03bc\u03b7, \u03b5\u03bb\u03bb\u03b7\u03bd\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9 0% \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac, \u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1, \u03c3\u03ba\u03cc\u03bd\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2. (\u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf)<\/center><\/td><td><center>\u0392\u03c1\u03ce\u03bc\u03b7 (30 g), \u03b5\u03bb\u03bb\u03b7\u03bd\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9 0% \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac (100 g), \u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1 (80 g), \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03b5 \u03c3\u03ba\u03cc\u03bd\u03b7 (30 g)<\/center><\/td><td><center>\u0392\u03c1\u03ce\u03bc\u03b7 (20 g), \u03b5\u03bb\u03bb\u03b7\u03bd\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9 0% \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac (100 g), \u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1 (50 g), \u03c3\u03ba\u03cc\u03bd\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 (25 g)<\/center><\/td><td><center>\u0392\u03c1\u03ce\u03bc\u03b7 (90 g), \u03b5\u03bb\u03bb\u03b7\u03bd\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9 0% \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac (150 g), \u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1 (100 g), \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03b5 \u03c3\u03ba\u03cc\u03bd\u03b7 (30 g), \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf (13 g)<\/center><\/td><td><center>\u0392\u03c1\u03ce\u03bc\u03b7 (50 g), \u03b5\u03bb\u03bb\u03b7\u03bd\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9 0% \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac (150 g), \u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1 (100 g), \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03b5 \u03c3\u03ba\u03cc\u03bd\u03b7 (30 g), \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf (10 g)<\/center><\/td><td><center>\u0392\u03c1\u03ce\u03bc\u03b7 (140 g), \u03b5\u03bb\u03bb\u03b7\u03bd\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9 0% \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac (200 g), \u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1 (150 g), \u03c3\u03ba\u03cc\u03bd\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 (30 g), \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf (30 g)<\/center><\/td><td><center>\u0392\u03c1\u03ce\u03bc\u03b7 (100 g), \u03b5\u03bb\u03bb\u03b7\u03bd\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9 0% \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac (150 g), \u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1 (90 g), \u03c3\u03ba\u03cc\u03bd\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 (30 g), \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf (25 g)<\/center><\/td><\/tr><tr><td><center><strong data-rich-text-format-boundary=\"true\">\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 (\u03c9\u03bc\u03cc), \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf ghee, \u03c1\u03cd\u03b6\u03b9 (\u03ac\u03c8\u03b7\u03c4\u03bf), \u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf<\/strong><\/center><\/td><td><center>\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 (100 g), ghee (6 g), \u03c1\u03cd\u03b6\u03b9 (40 g), \u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf (100 g)<\/center><\/td><td><center>\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 (80 g), ghee (6 g), \u03c1\u03cd\u03b6\u03b9 (25 g), \u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf (100 g)<\/center><\/td><td><center>\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 (200 g), ghee (11 g), \u03c1\u03cd\u03b6\u03b9 (80 g), \u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf (250 g)<\/center><\/td><td><center>\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 (150 g), ghee (8 g), \u03c1\u03cd\u03b6\u03b9 (60 g), \u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf (200 g)<\/center><\/td><td><center>\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 (250 g), ghee (15 g), \u03c1\u03cd\u03b6\u03b9 (150 g), \u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf (250 g)<\/center><\/td><td><center>\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 (200 g), ghee (13 g), \u03c1\u03cd\u03b6\u03b9 (100 g), \u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf (250 g)<\/center><\/td><\/tr><tr><td><center><strong>\u0396\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac (\u03ac\u03c8\u03b7\u03c4\u03b1), tofu, \u03b5\u03bb\u03b1\u03b9\u03cc\u03bb\u03b1\u03b4\u03bf, \u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1 <a href=\"\/blog?tag=\u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac\" class=\"ek-link\">\u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac<\/a><\/strong><\/center><\/td><td><center>\u0396\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac (45 g), tofu (90 g), \u03b5\u03bb\u03b1\u03b9\u03cc\u03bb\u03b1\u03b4\u03bf (4 ml), \u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac (100 g)<\/center><\/td><td><center>\u0396\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac (25 g), tofu (80 g), \u03b5\u03bb\u03b1\u03b9\u03cc\u03bb\u03b1\u03b4\u03bf (3 ml), \u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac (100 g)<\/center><\/td><td><center>\u0396\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac (100 g), tofu (150 g), \u03b5\u03bb\u03b1\u03b9\u03cc\u03bb\u03b1\u03b4\u03bf (7 ml), \u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac (200 g)<\/center><\/td><td><center>\u0396\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac (65 g), tofu (120 g), \u03b5\u03bb\u03b1\u03b9\u03cc\u03bb\u03b1\u03b4\u03bf (5 ml), \u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac (200 g)<\/center><\/td><td><center>\u0396\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac (160 g), tofu (200 g), \u03b5\u03bb\u03b1\u03b9\u03cc\u03bb\u03b1\u03b4\u03bf (12 ml), \u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac (250 g)<\/center><\/td><td><center>\u0396\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac (100 g), tofu (200 g), \u03b5\u03bb\u03b1\u03b9\u03cc\u03bb\u03b1\u03b4\u03bf (10 ml), \u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac (200 g)<\/center><\/td><\/tr><tr><td><center><strong data-rich-text-format-boundary=\"true\">\u03a8\u03c9\u03bc\u03af \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bb\u03ad\u03c3\u03b5\u03c9\u03c2, \u03c4\u03c5\u03c1\u03af \u03ba\u03c1\u03ad\u03bc\u03b1, \u03b6\u03b1\u03bc\u03c0\u03cc\u03bd \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5, 30% \u03c4\u03c5\u03c1\u03af, \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2<\/strong><\/center><\/td><td><center>\u03a8\u03c9\u03bc\u03af \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bb\u03ad\u03c3\u03b5\u03c9\u03c2 (60g), \u03c4\u03c5\u03c1\u03af \u03ba\u03c1\u03ad\u03bc\u03b1 (10 g), \u03b6\u03b1\u03bc\u03c0\u03cc\u03bd \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 (60 g), 30% \u03c4\u03c5\u03c1\u03af (20g), \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 (80g)<\/center><\/td><td><center>\u03a8\u03c9\u03bc\u03af \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bb\u03ad\u03c3\u03b5\u03c9\u03c2 (40g), \u03c4\u03c5\u03c1\u03af \u03ba\u03c1\u03ad\u03bc\u03b1 (10 g), \u03b6\u03b1\u03bc\u03c0\u03cc\u03bd \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 (40 g), 30% \u03c4\u03c5\u03c1\u03af (20g), \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 (80g)<\/center><\/td><td><center>\u03a8\u03c9\u03bc\u03af \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bb\u03ad\u03c3\u03b5\u03c9\u03c2 (120g), \u03c4\u03c5\u03c1\u03af \u03ba\u03c1\u03ad\u03bc\u03b1 (20 g), \u03b6\u03b1\u03bc\u03c0\u03cc\u03bd \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 (120 g), 30% \u03c4\u03c5\u03c1\u03af (40g), \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 (170g)<\/center><\/td><td><center>\u03a8\u03c9\u03bc\u03af \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bb\u03ad\u03c3\u03b5\u03c9\u03c2 (80g), \u03c4\u03c5\u03c1\u03af \u03ba\u03c1\u03ad\u03bc\u03b1 (20 g), \u03b6\u03b1\u03bc\u03c0\u03cc\u03bd \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 (100 g), 30% \u03c4\u03c5\u03c1\u03af (30g), \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 (160g)<\/center><\/td><td><center>\u03a8\u03c9\u03bc\u03af \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bb\u03ad\u03c3\u03b5\u03c9\u03c2 (200g), \u03c4\u03c5\u03c1\u03af \u03ba\u03c1\u03ad\u03bc\u03b1 (40 g), \u03b6\u03b1\u03bc\u03c0\u03cc\u03bd \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 (150 g), 30% \u03c4\u03c5\u03c1\u03af (50g), \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 (200g)<\/center><\/td><td><center>\u03a8\u03c9\u03bc\u03af \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bb\u03ad\u03c3\u03b5\u03c9\u03c2 (150g), \u03c4\u03c5\u03c1\u03af \u03ba\u03c1\u03ad\u03bc\u03b1 (30 g), \u03b6\u03b1\u03bc\u03c0\u03cc\u03bd \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 (120 g), 30% \u03c4\u03c5\u03c1\u03af (30g), \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 (200g)<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\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\u03b1\u03bc\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03b7\u03ba\u03b1\u03bd \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03bc\u03b9\u03b1\u03c2 \u03ce\u03c1\u03b1\u03c2<strong> \u03bc\u03b5 \u03c3\u03bf\u03ba\u03bf\u03bb\u03ac\u03c4\u03b1 \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2 \u03ae \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2,<\/strong> \u03b8\u03b1 \u03ad\u03bc\u03bf\u03b9\u03b1\u03b6\u03b5 \u03ba\u03ac\u03c0\u03c9\u03c2 \u03ad\u03c4\u03c3\u03b9:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03c6\u03ac\u03b5\u03b9 82g <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/bouturo-apo-kasious-me-mauri-sokolata-kai-mpananes-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2<\/a> \u03ae \u03c3\u03bf\u03ba\u03bf\u03bb\u03ac\u03c4\u03b1 \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2<\/li>\n\n\n\n<li>\u03ad\u03bd\u03b1\u03c2 \u03ac\u03bd\u03c4\u03c1\u03b1\u03c2 80 \u03ba\u03b9\u03bb\u03ce\u03bd \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03c6\u03ac\u03b5\u03b9 110g \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2 \u03ae 125g \u03c3\u03bf\u03ba\u03bf\u03bb\u03ac\u03c4\u03b1 \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"899\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg\" alt=\"\u03a0\u03cc\u03c3\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 cardio\" class=\"wp-image-193029\" style=\"width:843px;height:674px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%AF_%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\u03af \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>\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 cardio \u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03bd\u03b1\u03bc\u03c6\u03af\u03b2\u03bf\u03bb\u03b1 <strong>\u03b8\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c8\u03c5\u03c7\u03b9\u03ba\u03ae \u03bc\u03b1\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1,<\/strong> \u03ba\u03b1\u03b9 \u03c9\u03c2 \u03b5\u03ba \u03c4\u03bf\u03cd\u03c4\u03bf\u03c5 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1. \u03a4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 \u03c4\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03ac \u03ba\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ad\u03be\u03c9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ac\u03c3\u03c7\u03b7\u03bc\u03b7, \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03b1\u03c2 \u03b1\u03c0\u03bf\u03b8\u03b1\u03c1\u03c1\u03cd\u03bd\u03b5\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5. <strong>\u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b1\u03bc\u03ad\u03c4\u03c1\u03b7\u03c4\u03bf\u03b9 \u03c4\u03c1\u03cc\u03c0\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9.<\/strong> \u03a9\u03c2 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1, \u03ba\u03b1\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd, \u03c4\u03b9\u03c2 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1, \u03cc\u03c0\u03c9\u03c2 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b1\u03bc\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c0\u03af\u03bd\u03b1\u03ba\u03b1. \u0395\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03bf\u03c2, \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/ipologismos-energeias-sistatikon\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03bc\u03c5\u03ce\u03bd;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u038c\u03c4\u03b1\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio, \u03bc\u03b7\u03bd \u03be\u03b5\u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 <strong>\u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7. \u03a7\u03ac\u03c1\u03b7 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc, \u03b4\u03b5\u03bd \u03b8\u03b1 \u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03b5\u03c0\u03c9\u03c6\u03b5\u03bb\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b1\u03b5\u03c1\u03bf\u03b2\u03b9\u03ba\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1. \u0388\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c3\u03b5\u03af\u03c2 \u03bc\u03b9\u03b1 \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b7 cardio \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9; \u039c\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2. \u0397 \u03ad\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03b7 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03c4\u03ad \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><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 class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0388\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b7\u03b8\u03af\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 cardio \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1, \u03b1\u03bb\u03bb\u03ac \u03c4\u03b1 \u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03ac \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bf \u03ba\u03b1\u03ba\u03cc\u03c2 \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2 \u03ba\u03b1\u03c4\u03ad\u03c3\u03c4\u03c1\u03b5\u03c8\u03b1\u03bd \u03c4\u03b1 \u03c3\u03c7\u03ad\u03b4\u03b9\u03ac \u03c3\u03b1\u03c2; \u0388\u03c7\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bb\u03cd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 &#8211; \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9. \u03a3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b5\u03af\u03be\u03bf\u03c5\u03bc\u03b5 12 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac.<\/p>\n","protected":false},"author":100,"featured_media":193564,"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":[6179,6443,6491,6695],"filter_section":[],"filter_attribute":[13022],"class_list":{"0":"post-328645","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-askiseis-gimnastikis","8":"tag--hiit","9":"tag-6443","10":"tag-6491","11":"tag-cardio-el","12":"filter_attribute-domaci-trening-a-hiit","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0388\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b7\u03b8\u03af\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 cardio \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1, \u03b1\u03bb\u03bb\u03ac \u03c4\u03b1 \u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03ac \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bf \u03ba\u03b1\u03ba\u03cc\u03c2 \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2 \u03ba\u03b1\u03c4\u03ad\u03c3\u03c4\u03c1\u03b5\u03c8\u03b1\u03bd \u03c4\u03b1 \u03c3\u03c7\u03ad\u03b4\u03b9\u03ac \u03c3\u03b1\u03c2; \u0388\u03c7\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bb\u03cd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 - \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9. \u03a3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b5\u03af\u03be\u03bf\u03c5\u03bc\u03b5 12 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/12-simvoules-gia-cardio\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0388\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b7\u03b8\u03af\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 cardio \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1, \u03b1\u03bb\u03bb\u03ac \u03c4\u03b1 \u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03ac \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bf \u03ba\u03b1\u03ba\u03cc\u03c2 \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2 \u03ba\u03b1\u03c4\u03ad\u03c3\u03c4\u03c1\u03b5\u03c8\u03b1\u03bd \u03c4\u03b1 \u03c3\u03c7\u03ad\u03b4\u03b9\u03ac \u03c3\u03b1\u03c2; \u0388\u03c7\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bb\u03cd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 - \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9. \u03a3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b5\u03af\u03be\u03bf\u03c5\u03bc\u03b5 12 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-02-05T14:56:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-29T09:05:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"22 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9\",\"datePublished\":\"2021-02-05T14:56:00+00:00\",\"dateModified\":\"2025-03-29T09:05:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/\"},\"wordCount\":323,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\",\"keywords\":[\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 HIIT\",\"\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2\",\"\u0393\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9\",\"cardio\"],\"articleSection\":[\"\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u0393\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/\",\"url\":\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/\",\"name\":\"\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\",\"datePublished\":\"2021-02-05T14:56:00+00:00\",\"dateModified\":\"2025-03-29T09:05:47+00:00\",\"description\":\"\u0388\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b7\u03b8\u03af\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 cardio \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1, \u03b1\u03bb\u03bb\u03ac \u03c4\u03b1 \u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03ac \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bf \u03ba\u03b1\u03ba\u03cc\u03c2 \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2 \u03ba\u03b1\u03c4\u03ad\u03c3\u03c4\u03c1\u03b5\u03c8\u03b1\u03bd \u03c4\u03b1 \u03c3\u03c7\u03ad\u03b4\u03b9\u03ac \u03c3\u03b1\u03c2; \u0388\u03c7\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bb\u03cd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 - \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9. \u03a3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b5\u03af\u03be\u03bf\u03c5\u03bc\u03b5 12 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\",\"width\":1200,\"height\":630,\"caption\":\"12 tip\u016f na dom\u00e1c\u00ed kardio tr\u00e9nink\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 - GymBeam Blog","description":"\u0388\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b7\u03b8\u03af\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 cardio \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1, \u03b1\u03bb\u03bb\u03ac \u03c4\u03b1 \u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03ac \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bf \u03ba\u03b1\u03ba\u03cc\u03c2 \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2 \u03ba\u03b1\u03c4\u03ad\u03c3\u03c4\u03c1\u03b5\u03c8\u03b1\u03bd \u03c4\u03b1 \u03c3\u03c7\u03ad\u03b4\u03b9\u03ac \u03c3\u03b1\u03c2; \u0388\u03c7\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bb\u03cd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 - \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9. \u03a3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b5\u03af\u03be\u03bf\u03c5\u03bc\u03b5 12 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/12-simvoules-gia-cardio\/","og_type":"article","og_title":"\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 - GymBeam Blog","og_description":"\u0388\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b7\u03b8\u03af\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 cardio \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1, \u03b1\u03bb\u03bb\u03ac \u03c4\u03b1 \u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03ac \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bf \u03ba\u03b1\u03ba\u03cc\u03c2 \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2 \u03ba\u03b1\u03c4\u03ad\u03c3\u03c4\u03c1\u03b5\u03c8\u03b1\u03bd \u03c4\u03b1 \u03c3\u03c7\u03ad\u03b4\u03b9\u03ac \u03c3\u03b1\u03c2; \u0388\u03c7\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bb\u03cd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 - \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9. \u03a3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b5\u03af\u03be\u03bf\u03c5\u03bc\u03b5 12 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac.","og_url":"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/","og_site_name":"GymBeam Blog","article_published_time":"2021-02-05T14:56:00+00:00","article_modified_time":"2025-03-29T09:05:47+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"22 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#article","isPartOf":{"@id":"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9","datePublished":"2021-02-05T14:56:00+00:00","dateModified":"2025-03-29T09:05:47+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/"},"wordCount":323,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","keywords":["\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 HIIT","\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2","\u0393\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9","cardio"],"articleSection":["\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u0393\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/","url":"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/","name":"\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","datePublished":"2021-02-05T14:56:00+00:00","dateModified":"2025-03-29T09:05:47+00:00","description":"\u0388\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b7\u03b8\u03af\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 cardio \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1, \u03b1\u03bb\u03bb\u03ac \u03c4\u03b1 \u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03ac \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bf \u03ba\u03b1\u03ba\u03cc\u03c2 \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2 \u03ba\u03b1\u03c4\u03ad\u03c3\u03c4\u03c1\u03b5\u03c8\u03b1\u03bd \u03c4\u03b1 \u03c3\u03c7\u03ad\u03b4\u03b9\u03ac \u03c3\u03b1\u03c2; \u0388\u03c7\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bb\u03cd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 - \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9. \u03a3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b5\u03af\u03be\u03bf\u03c5\u03bc\u03b5 12 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac.","breadcrumb":{"@id":"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","width":1200,"height":630,"caption":"12 tip\u016f na dom\u00e1c\u00ed kardio tr\u00e9nink"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/328645","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=328645"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/328645\/revisions"}],"predecessor-version":[{"id":712126,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/328645\/revisions\/712126"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/193564"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=328645"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=328645"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=328645"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=328645"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=328645"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}